BTC basic template

Sarah LeTard
Date
resting heart rate
Hours of Sleep
Water:
Coffee:
Alcohol: n
Multivitamin: y
Probiotic: n
BCAA’s: n
Stress:
Cravings:
Exercise that felt good:
Exercise that felt off:
Training intensity:
Flexibility/Mobility Drills:
Corrective Exercises: n
Performance Goal/PGR:
Soreness/Tightness:


Meal Tracking
Rate ALL 1-5
Q=Meal Quality/Health     S=Satisfied/FullnesS     F=Focus/Mental Clarity     E=Energy

food log basics

Vitamins
morning

• 500 mg krill oil- 1 cap
• calcium 500 mg mag zinc boron mang copper d- 1 cap
• estrosense- 1 cap
• pycnogenol 30 mg- 1 cap
• spirulina- 3 tabs

evening

• Glucosamine Chondroiten MSM XR- 1 tab
• calcium 500 mg mag zinc boron mang copper d- 1 cap
• EFA (borage, walnut, current, flax)- 1 cap
• Alfalfa leaf- 2 tabs
• trace minerals- 1 tab
• Vit C 500mg- 1 tab

No other routine supplements (eg BCAA MCT etc...)

avg sleep per night 7-9 hours

usually wake up to alarm or phone ringing or kid calling me -> resting pulse is useless since my heart rate goes up immediately