Kathleen DeHaven
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MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
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FUELTimeFoodsTimeFoodsTimeFoodsTimeFoodsTimeFoodsTimeFoodsTimeFoods
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Breakfast2 paleo waffles (small), turkey slice, cup broccoli, water, coffee w/MCT and collagen92 paleo waffles, turkey slice, cup broccoli, water, coffee w/MCT+collagen92 paleo waffles, 1oz smoked salmon, water, coffee w/MCT+collagen9eggs w/DF cheese, chicken sausage, spinach; water, coffee w/MCT+collagen; 3 peach slices10eggs, DF cheese, spinach; Paleo waffle; 1 peach slice; water, coffee w/MCT+collagen9:30
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Snack1/2 apple w/almond butter11:301/2 apple w/almond butter10:301/2 apple w/almond butter12carrots, snap peas, turkey jerky12:30raw carrots, peppers snap peas w/hummus, strawberries, blueberries, GF veggie pizza slice (small), unsweetened blueberry tea1
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LunchGF wrap w/turkey, spinach, guacamole; cherry tomatoes; 1/2 peach; water, Kombucha22 eggs w/DF cheese, chicken sausage, spinach (1 c), and mango salsa, paleo lemon tumeric dressing; water, Kombucha1chopped salad w/avocado, chicken sausage, seeds, tamari ginger avocado dressing; water, Kombucha2romaine salad with grilled chicken, no dressing1:30chopped salad with avocado, cashews, cherry tomatoes and chicken sausage3
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Snack1/2 apple w/hummus4:30carrots w/hummus4:30smoked salmon on GF cracker, unsweetened pumpkin apple sauce5unsweetened pumpkin applesauce4none
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Dinnerspinach salad with grilled shrimp, broccoli, cherry tomatoes, mango salsa and tater tots; water6spinach salad with chicken, walnuts, tomatoes; water6:30chopped salad w/tomatoes, snap peas, broccoli, grilled chicken, sweet potato tots, seeds, 1/2 apple, tamari ginger avocado dressing; water6:30chopped salad with cherry tomatoes, avocado, sweet potato, chicken meatballs, cashews, tamari ginger avocado dressing; GF flax brownie bite; water, coin marg (tequila w/squeezed grapefruit and lime, ginger juice and grapefruit seltzer)7GF/DF pizza (2 small slices) sweet potato chips, water, seltzer6
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Snack1/2 c GF granola w/flax milk, 1oz turkey11almond butter, granola (1/2 c GF) and flax milk; snap peas and celery; 1 oz smoked salmon; 1 paleo waffle (apparently my dinner was too small! Ate at school event)9:30almond butter, granola (1/2 c GF) and flax milk;10almond butter, granola (1/2 c GF) and flax milk;102Tbs unsweetened pumpkin applesauce, 1/4 cup granola with flax milk, turkey jerky9:30
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EXERCISE
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Pre Workoutsnack above, SFH PUSH11:30snack above, SFH PUSH11snack above, SFH PUSH12none
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Workout3:30 WOD3:3012:30 WOD12:30Endurance WOD and make-up 3RM back squat11:30, 412:30 WOD12:30went for a "run", about an hour-ish not sure how far about half walking5:30 PMrest day
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Post Workout SFH PUSH, lunch above (@2)1:45SFH PUSH, lunch above1SFH PUSH, lunch above1:30dinner
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RESTORE
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Self Care
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12:30-8am7.51-10am910:30-7:309up late for work and then didnt sleep well: 1-7:30am6.510:30-7:008.5midnight - 8:308.5
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GENERAL COMMENTS BY ATHLETE
Returned from Whidbey Island, WA at 1am Tues. Starting food diary 9/12 and will add 2 days on to end of challenge. Workout on Tues felt terrible - couldnt breathe. Wed, Thu workouts felt much better, Fri was brutal but dont think it was because of my lungs. Feeling hungry but energy seems OK. Sleep was all over the place this week - catching up from 2 late nights due to travel delays on both sides of our trip last weekend and some work deadlines this week. Going to start using macro app next week. Plan to shop/prep food this weekend. BMR is 1624 based on InBody, so should I target 2100 calories a day? Or just on days I workout and then 1600 on other days? Love the tater tots on salad but plan to cut those out and have regular sweet potatoes. Any adivce on key inflammatory foods I should be avoiding? Also, what are we supposed to be doing for "Self Care"? I think of working out as my carved out time in the day for self care. Thanks Elissa!!
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COACH COMMENTS
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