cfnm 30 day challenge - journal

INSTRUCTIONS - COMPLETING DAILY JOURNALClick on sheet "Week 1"Enter time of mealEnter description of mealClick on cell for Paleo and choose either "Yes" or "No" from the drop down menuClick on cell for Portion size and choose either "Yes" or "No" from the drop down menuClick on relevant cells for other daily tests and choose either "Yes" or "No" from the drop down menu

NOTESIf you do not have more than 3 meals a day, pleasure ensure you choose "Yes" for meal 4 and meal 5There is no need to enter data in the Points Earned cells. POINTS ARE CALCULATING AUTOMATICALLY.Maximum points for one day is 36 ptsMinimum points for one day -24 ptsCells left as Yes/No incurs negative points Don’t' forget to answer the question about no. of workouts performed during the week. This appears at the botoom of the sheet for each week.Don't foregt to asnwer the question on the "Special Challenges" sheet!

EXAMPLEDate Meal Time

1 7am2345

Vegies in every meal? Yes3-5 meals a day? Yes/NoAlcohol/Fizzy/Fruit Juice? Yes/NoCheat today (Chocolate/Sweets/Extras) Yes/No

Click on cell for Paleo and choose either "Yes" or "No" from the drop down menuClick on cell for Portion size and choose either "Yes" or "No" from the drop down menuClick on relevant cells for other daily tests and choose either "Yes" or "No" from the drop down menu

If you do not have more than 3 meals a day, pleasure ensure you choose "Yes" for meal 4 and meal 5There is no need to enter data in the Points Earned cells. POINTS ARE CALCULATING AUTOMATICALLY.

Don’t' forget to answer the question about no. of workouts performed during the week. This appears at the botoom of the sheet for each week.

Description Paleo? Portion size? Points EarnedEggs, Tuna and Rocket Yes Yes 4

Yes/No Yes/No -2Yes/No Yes/No -2Yes/No Yes/No -2Yes/No Yes/No -2

Post Work Out Meal Yes/No Yes/No -2Sleep - 7-8 hours? Yes/NoWater? Yes/NoFish Oil? Yes/NoWOD/Exercise? Yes/No Total Daily Points -12

Monday, Ja

nuary 23, 2

ay, Ja

nuary 24, 2

nesday

, January

25, 2012

Thursd

ay, Ja

nuary 26, 2

Friday

, January

27, 2012

Saturd

ay, Ja

nuary 28, 2

Sunday

, January

29, 2012

Monday, Ja

nuary 30, 2

ay, Ja

nuary 31, 2

nesday

1, 2012

Thursd

ary 2, 2

Friday

3, 2012

Saturd

ary 4, 2

Sunday

5, 2012

Monday, F

ary 6, 2

ary 7, 2

nesday

8, 2012

Thursd

ary 9, 2

Friday

10, 2012

Saturd

ary 11, 2

Sunday

12, 2012

Monday, F

ary 13, 2

ary 14, 2

nesday

15, 2012

Thursd

ary 16, 2

Friday

17, 2012

Saturd

ary 18, 2

Sunday

19, 2012

Monday, F

ary 20, 2

ary 21, 2

nesday

22, 2012

Thursd

ary 23, 2

Friday

24, 2012

Saturd

ary 25, 2

Sunday

26, 2012

My ScorePerfect ScoreGet above this line

Monday, 23rd January 2012 Meal12345

Vegies in every meal?3-5 meals a day?Alcohol/Fizzy/Fruit Juice?Cheat today (Chocolate/Sweets/Extras)

Tuesday, 24th January 2012 Meal12345

Wednesday, 25th January 2012 Meal12345

Thursday, 26th January 2012 Meal

Friday, 27th January 2012 Meal12345

Saturday, 28th January 2012 Meal12345

Sunday, 29th of January 2012 Meal12

OtherDid you have two days rest from exercise?

Time Description Paleo?Yes/NoYes/NoYes/NoYes/NoYes/No

Post Work Out Meal Yes/NoYes/No Sleep - 7-8 hours? Yes/NoYes/No Water? Yes/NoYes/No Fish Oil? Yes/NoYes/No WOD/Exercise? Yes/No

Time Description Paleo?

Yes/NoYes/NoYes/NoYes/NoYes/No

Time Description Paleo?Yes/NoYes/No

Yes/NoYes/NoYes/No

Yes/No

Portion size? Points EarnedYes/No -2Yes/No -2Yes/No -2Yes/No -2Yes/No -2Yes/No -2

Total Daily Points -24

Portion size? Points Earned

Yes/No -2Yes/No -2Yes/No -2Yes/No -2Yes/No -2Yes/No -2

Portion size? Points EarnedYes/No -2Yes/No -2

Yes/No -2Yes/No -2Yes/No -2Yes/No -2

Points Earned-16

Monday, January 30, 2012 Meal12345

Tuesday, January 31, 2012 Meal12345

Wednesday, February 1, 2012 Meal12345

Thursday, February 2, 2012 Meal

Friday, February 3, 2012 Meal12345

Saturday, February 4, 2012 Meal12345

Sunday, February 5, 2012 Meal12

Post Work Out Meal Yes/NoYes/No Sleep - 7-8 hours? Yes/NoYes/No Water? Yes/NoYes/No Fish Oil? NoYes/No WOD/Exercise? Yes/No

Post Work Out Meal Yes/NoYes/No Sleep - 7-8 hours? Yes/NoYes/No Water? Yes/NoYes/No Fish Oil? No

Yes WOD/Exercise? Yes/No

Yes/NoYes/NoYes/No

Yes/No

Points Earned-16

Monday, February 6, 2012 Meal12345

Tuesday, February 7, 2012 Meal12345

Yes/NoYes/NoYes/No

Yes/No

Points Earned-16

Yes/NoYes/NoYes/No

Yes/No

Points Earned-16

Yes/NoYes/NoYes/No

Yes/No

Points Earned-16

Special ChallengesTake a photo of a home-cooked meal shared with a family member / friendAchieve one goal (30 day)Post a blog entry on what you have learned about food and your relationship to itTotal points Earned

Click Cell for Drop Down Menu Points EarnedYes/No -10Yes/No -10Yes/No -10

cfnm 30 day challenge - journal

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