Today the intensity was a 5-6/10. Nothing to simple, nothing to hard. Didn’t learn anything new just got better at some stuff I already new. I was challenged with doing a large range of motion cause my shooting pad was not the best shape. I am exited for the leg workout on day 18.

Our team went to a place called farm burger as a team lunch. We’re fortunate enough to have partners in the local area so we get discount off food and what not. So huge shoutout to farm burger. My burger order — 50/50 bacon to beef 2x patties, lettuce, tomato, pickled jalapeños, This was combined with my post workout/practice protein shake lately — chocolate milk, 1 scoop of vanilla whey protein, 10g’s of collagen powder, creatine and sea salt. 1. 🧡 How did this meal make me feel today? - felt pretty good, honestly was more exhausted from practice as we went pretty hard. Meal didn’t affect me other than the fact I did feel exhausted throughout the rest of the day. Don’t know if that was the food or the exhaustion from the weekend. 2. 🥗 What did I do well with my nutrition today? - tried to stay on top of my calories, although I don’t count them. I did notice I was pretty hungry throughout the day. Sometimes early in the week after a hard weekend with little rest (hard to sleep after games) I notice I crave more food. End of the day my goal is stay hydrated and eat more protein, less carbs on non game days. 3. What’s one small improvement I can make tomorrow? - Definitely trying to eat more nutrient dense foods and stay away from the fried foods. Goal is to eat at home tomorrow with what I got! Just curious what everyone else gets on their burger? Would you try mine? What’s your go to toppings? 🍔

Not going to lie not proud of this meal. But like I said in my last post. Having my standard to be free and spontaneous and not having everything planned out is what keeps me more knowing I can stay on track. The teammates & fun made it a 9/10 meal Health rating maybe a 3/10 lol And of course I had a sneak dessert last night to top it off. Now although it could’ve been a heroic performance to eat all this one a couple of hours. I packed some for home to make with eggs & leftovers tmrw. So yeah maybe a cheat meal, ingredients definitely not the best; Chicken wings with garlic Parm & spicy garlic sauce. 1. Felt good about everything before this meal, can’t say this meal made me feel the greatest afterward. Tried to go for a 20 mins walk after to make sure I kickstarted my digestion. 2. What went well with my nutrition today was I still got my eggs & leftovers in me. Also got my steps in and had a lower body workout that made me feel okay with eating this meal. 3. Improvements for tmrw is stick with the process of eating clean whole foods. Don’t think 1 meal will change everything. The reason we eat clean in our nutrition is to give us freedom in what we eat when it’s not all in our control and you wanna enjoy foods you actually enjoy. Very curious 🧐 🐔 - What’s your go-to chicken wing order?

I don’t know when thanksgiving is exactly, because over in the Netherlands we don’t have thanksgiving. Anyway, here’s a typical fall/winter breakfast I tried: It’s: -oats -honey -cinnamon -eggs -apple I baked it in a pan, but to be honest it looks better than it tastes. I didn’t get the granola crunchy unfortunately and the apple was not that soft. Then I got a bowl with: Greek Yoghurt Cinnamon (again) Peanut butter (not my favorite, but it has some good calories) Drizzled it with honey. Taste wise I’d give it a 6/10, the granola isn’t too crunchy but I love the apple and cinnamon combination.

I have complete the 7 day challenge the first thing I noticed was that I eat lots of yogurt bowls that is a really big part of my diet and a great source of nutrients the second thing I noticed was that I honestly don’t eat as bad as I thought this challenge opened my eyes in the aspect of your diet doesn’t have to be prefect but you should find a good balance. Overall I do feel like my nutrition game has gone to the level I want it to be at for.a 14 year old mid school year and hockey season the next step for me is cutting out ultra processed foods all together. The hardest part of this challenge for me wasn’t actually eating right it was taking pictures and remembering to post. Before I end this post I’d like to give a special thanks to Luke for running the challenge and taking the time mid season so all of us can eat better and be better athletes. I really enjoyed this challenge best of luck to anyone else participating.