pilot wrapped
chelsea’s
Chelsea —
That’s a wrap! Thank you so much for being a dedicated Cadence participant. We’ve put together an overview of how you ⚡️fueled , 💪 trained, and 🏆 leveled up over the past six weeks. Take a look at your progress!
gameplan evolution
🍽️ calorie shift
Week 1: 1550 - 1750cal ⏭️ Week 6: 1800-2000 kcal
💡Increased to better match your training load and optimize recovery and joint care
🍚 carbs
Week 1: 174-197g ⏭️ Week 6: 202-225g
💡Increased to improve energy availability and support focus and fuel for intense sessions
🍗 protein
Week 1: 97-109g ⏭️ Week 6: 112-125g
💡Nudged up to support strength goals and maintain lean mass during higher training volume
🥑 fats
Week 1: 52-58g ⏭️ Week 6: 70-77g
💡Adjusted slightly up for satiety and to balance intake from whole food pescatarian sources
💡Your macros were refined to balance steady energy, digestive ease, and sustained performance for both lifting and Ultimate. As the weeks progressed, you intuitively connected how different meal compositions—especially carb timing and fat content—directly impacted your workouts, alertness, and recovery🙌🏼.
cadence wins
Macro awareness mastered
You quickly recognized how imbalanced snacks or fat-heavy meals could blunt performance, using tracking data and feedback loops to course-correct fast.
Flexibility without friction
You adapted meal timing and content based on life demands (like travel or family visits), always aiming to stay within macro guardrails without rigidity.
Refined fueling
By flagging less intuitive meals or ingredient combinations, you helped refine the program itself—showing that realistic, prep-friendly, and appetizing choices drive better consistency.
Knee smart training
You actively protected joint health without letting performance dip, incorporating recovery work, mobility, and low-impact cross-training.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Protein snacks
Lean into protein-rich snacks like Greek yogurt bowls, protein oats, or edamame-based bowls
Pre-workout
Continue using smoothie or banana-based pre-workout snacks to drive performance
Electrolytes
Hydration is key! Keep up with electrolytes to keep your energy up and dehydration at bay (especially post-surf or run)
EXPLORE FURTHER:
Play the hits
Bring back high-performing options from early plans (e.g., mid-morning snack favorites with clear meal “names”)
Expand within reason
Keep expanding dairy-free and pescatarian-friendly protein variety—e.g., smoked trout, lupini beans, or vegan deli slices
Add boosters
Integrate collagen and magnesium to further support joint resilience and deep recovery
in summary…
Chelsea, you brought clarity, feedback, and full-body awareness to your Cadence experience. By noticing how each tweak affected performance and staying in dialogue with your plan, you built a system that truly works for you. Your ability to adapt and reflect is the exact approach that sustains performance far beyond the pilot phase.
You’re walking away with a toolkit for fueling strength, joint health, and athletic excellence—built on awareness, balance, and your own lived insight.
💛 As always, let’s get it,
— Your Cadence Coaches