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P R I N TP D F
All your B3 ALL IN printables in one place! Print this document for hard copies of your Commitment Letter, questionnaires, journal
exercises, and more.JAN 09 / FEB 05
YO U R 3 0 - DAY C O M P L E T E H A N D BO O K
TO J U M P - S TA RT I N G T H E Y E A R
#B3ALLIN
WHAT I S YOUR AL L IN?
Each of us has our own story, our own motivation, our own goals—our own
“why” for committing to B3 ALL IN. Take a moment to think about your “why.”
I am committing to B3 ALL IN because
After B3 ALL IN, I want to feel
I know that being healthy is not all on me. The people who will help me stay
committed to B3 ALL IN are
.
If I feel a dip in my motivation, here are three things I’ll do to help myself get
back on track .
For the next month, I, , am committed and will B3 ALL IN.
LOVE ,
Name: Date:
B3 ALL IN
COMMITMENT LETTER your “why”
Before you dive into B3 ALL IN, take a few minutes to answer the prompts
below. Your responses are for your eyes only, so be completely honest!
My energy lately has been
My body feels
When I wake up, the first thing I want to do is
When I think of exercise, I feel
When I feel a dip in energy, my go-to fix is
My biggest food/drink cravings are
By the end of the day, I feel
I think the hardest thing about B3 ALL IN will be
B3 ALL IN
QUESTIONNAIRE before
If you’d prefer to fill out a digital version online, click here.
OVERVIEW
PANTRY STAPLES
Sunflower-seed butter
Tahini
Unsweetened shredded and/or flaked
coconut
Virgin coconut oil
Walnuts
HERBS + SP ICES
Bay leaves
Black peppercorns
Cacao powder
Cayenne pepper
Chili powder
Coriander seeds
Crushed red pepper
Cumin seeds
Curry powder
Dried basil
Dried oregano
Fennel seeds
Ground cardamom
Ground cinnamon
Ground cloves
Ground coriander
Ground cumin
Ground ginger
Ground nutmeg
Ground turmeric
Paprika
Sea Salt
WHOLE GRA INS + GRA IN
A LTERNAT IVES
Brown rice
Quinoa
Rolled oats
PROTE INS
Black beans
Chickpeas
Dry green lentils
HEALTHY FATS
Almonds (whole + slivered)
Almond butter
Almond milk
Cashews
Chia seeds
Coconut milk
Flax seeds (whole + ground)
Grapeseed oil
Hazelnuts
Hemp hearts
Olive oil
Peanuts
Peanut butter
Pecans
Pumpkin seeds
Sesame oil
Sesame seeds
Sunflower seeds
Smoked paprika
Whole cloves
M ISC .
Almond extract
Artichoke hearts
Baking soda
Balsamic vinegar
Cacao nibs
Canned diced tomatoes
Champagne vinegar
Chicken broth
Dark chocolate chips
Dates
Dijon mustard
Dried unsweetened cranberries
Dry white wine
Garlic
Green olives
Honey
Kalamata olives
Maca powder
Pure maple syrup
Rasins (classic + golden)
Red-wine vinegar
Reduced-sodium gluten-free tamari
Vanilla extract
Veggie broth
Your weekly grocery lists don’t include
the pantry staples listed below. Be sure
to stock up before B3 ALL IN starts to set
yourself up for success!
Tip:Schedule your workouts a week in advance, and treat them like
appointments that can’t be skipped. By getting them on the calendar
ahead of time, you will be much more likely to stick to your goals!
WEEK 1
B3 COMMITTED
MONDAY
NEW WEEKLY
ONL INE WORKOUT
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
THURSDAY SUNDAYTUESDAY FR IDAYWEDNESDAY SATURDAY
BREAKFAST:
Golden Milk Smoothie
LUNC H:
DIY Salad With
Cilantro Balsamic
Vinaigrette
SNAC K:
Dark Chocolate
Donut Holes
DINNER:
Sweet Potato + Black
Bean Turkey Chili
BREAKFAST:
Grain-Free Nutty
Granola
LUNC H:
Sweet Potato + Black
Bean Turkey Chili
SNAC K:
Veggies + Hummus
DINNER:
Root Veggie Tacos With
Cilantro Salsa Verde
BREAKFAST:
Cacao Coconut
Maca Shake
LUNC H:
Root Veggie Tacos With
Cilantro Salsa Verde
SNAC K:
barre3 Energy Bars
DINNER:
Southwest Quinoa
Superbowl
BREAKFAST:
Green Detox Smoothie
LUNC H:
Southwest Quinoa
Superbowl
SNAC K:
Dark Chocolate
Donut Holes
DINNER:
Slow-Cooker
Moroccan Stew
BREAKFAST:
Chai Spiced Chia
Seed Parfait
LUNC H:
Slow-Cooker
Moroccan Stew
SNAC K:
barre3 Energy Bars
DINNER:
Chicken Tacos
BREAKFAST:
Kale, Mushroom, Egg
Scramble with Chicken
Sausage
LUNC H:
Spiced Carrot +
Red Lentil Soup
SNAC K:
Rosemary Parsnip
Fries
DINNER:
Lettuce-Wrapped
Burgers With
Caramelized Onions +
Mushrooms
BREAKFAST:
Asparagus + Egg
Skillet
LUNC H:
Spinach, Apple +
Pecan Salad
SNAC K:
Smoky Butternut
Squash Hummus
DINNER:
Sweet Potato Chickpea +
Spinach Coconut Curry
Mark a t r iang le fo r each workou t you do th i s week.
WEEK 1
YOUR GROCERY L IST
▶ HEALTHY FATS
Cacao powder
Coconut water
▶ HERBS/SP ICES
Astragalus powder
Bee pollen
Chaga powder
Cilantro
Fresh ginger
Fresh turmeric
Fresh nutmeg
Mint
Parsley
Rosemary
Vanilla bean
Red cabbage
Romaine lettuce
Scallions
Spinach
Strawberries
Sweet potatoes
Tomatoes
Turnips
Zucchini
▶ WHOLE GRA INS + GRA IN ALTERNAT IVES
Buckwheat flour
Corn tortillas
Red lentils
▶ PROTE IN
organic + raised without
growth hormones, when possible
All-natural hummus
Chicken sausage links
Coconut water
Eggs
Grass-fed ground beef
Ground chicken
Ground turkey
Protein source (for DIY salad)
▶ FRU I TS + VEGGIES
fresh (not canned) + organic (frozen is okay)
3 varieties of leafy greens (for DIY salad)
4 varieties of veggies
Apples
Asparagus
Avocados
Baby portobello mushrooms
Bananas
Bell peppers
Butternut squash
Carrots
Celery root
Cherry tomatoes
Crimini mushrooms, or other mushrooms
Dates
Dried cherries
Fresh red chili pepper
Jalapeno peppers
Lemons
Limes
Mixed dried fruit (for grain free granola)
Multi colored carrots
Orange zest (for grain free granola)
Parsnips
Pears
Purple cabbage
Red + yellow onions
▶ NOTES
*This list does not include pantry staples or specific quantities.
Be sure to check the individual recipes for details.
WEEK 1
JOURNAL EXERCISETake a few minutes to jot down your goals for this program. How do you want to feel at the end? Is there anything you hope to shift in your thinking or your habits?
Tip:Never miss a Monday. Have you ever noticed how getting your week off to
a good, healthy start can make all the difference? Set the tone for your
week by making Monday-morning workouts a regular part of your routine.
WEEK 2
B3 STRONG
MONDAY
NEW WEEKLY
ONL INE WORKOUT
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
THURSDAY SUNDAYTUESDAY FR IDAYWEDNESDAY SATURDAY
BREAKFAST:
Drink Your Greens
LUNC H:
Sweet Potato
Chickpea + Spinach
Coconut Curry
SNAC K:
Smoky Butternut
Squash Hummus
DINNER:
Basic Balsamic
Marinade
BREAKFAST:
Favorite Granola
LUNC H:
Warm Kale Salad
SNAC K:
Coconut Lime
Amazeballs
DINNER:
Stuffed Butternut
Squash
BREAKFAST:
Almond Banana
Oat Cups
LUNC H:
Carrot + Beet
Slaw With Quinoa
+ Chickpeas
SNAC K:
Kale Chips
DINNER:
Salmon With Pickled
Coriander +
Pomegranate
BREAKFAST:
Overnight Oats With
Cinnamon + Flax
LUNC H:
DIY Salad With
Cilantro Balsamic
Vinaigrette
SNAC K:
Coconut Matcha Fudge
DINNER:
Lemon-Olive Chicken
BREAKFAST:
Rosewater Berry
Smoothie Bowl
LUNC H:
Lemon-Olive Chicken
SNAC K:
Curried Cashews
DINNER:
Stuffed Butternut
Squash
BREAKFAST:
Energy Smoothie
LUNC H:
Warm Kale Salad
SNAC K:
Curried Cashews
DINNER:
Moroccan Chicken
Tagine
BREAKFAST:
Savory Oatmeal With
Fried Egg
LUNC H:
Autumn Greens
Panzanella Salad
SNAC K:
barre3 Chocolate
Truffles
DINNER:
Pistachio-Crusted
Tilapia With Sweet
Dijon Glaze
Mark a t r iang le fo r each workou t you do th i s week.
WEEK 2
YOUR GROCERY L IST
Matcha powder
Parsley
Raw cacao powder
Sage leaves
▶ MISC
Nutritional yeast
Rose water
Spinach
Sweet potatoes
Swiss chard
▶ WHOLE GRA INS + GRA IN ALTERNAT IVES
Chickpea flour
Gluten free baguette
▶ PROTE IN
organic + raised without
growth hormones, when possible
1 whole chicken
Chicken breasts
Eggs
Ground turkey
Protein source (for DIY salad)
Salmon fillets
Tilapia fillets
▶ HEALTHY FATS
Macadamia nuts
Raw, unsalted pistachios
Unsweetened coconut cream
▶ HERBS/SP ICES
Carob powder
Cilantro
Fresh ginger
▶ FRU I TS + VEGGIES
fresh (not canned) + organic (frozen is okay)
3 varieties of leafy greens (for DIY salad)
4 varieties of veggies (for DIY salad)
Avocados
Bananas
Beets
Bell peppers
Berries (strawberries, raspberries,
blueberries)
Brussels sprouts
Butternut squash
Carrots
Cherry tomatoes
Crimini mushrooms, or other mushrooms
Cucumbers
Dried apricots
Grapefruits
Green apples
Kale
Lemons
Limes
Parsnips
Pears
Pomegranate seeds
Red + yellow onions
Scallions
Shallots
▶ NOTES
*This list does not include pantry staples or specific quantities.
Be sure to check the individual recipes for details.
WEEK 2
JOURNAL EXERCISERevis i t the l is t in your commitment le t ter of the people who suppor t you. How have you leaned on them so far? How can you bring them into the mix even more? Do you of fer them the same suppor t they of fer you?
Tip:We’ve been conditioned to think that rewarding ourselves needs to involve a guilty-pleasure
indulgence (we’re looking at you, chocolate chip cookie). This week, try to find a new way to treat
yourself. Maybe it’s a trip to the spa, or a book you’ve been wanting to read. It doesn’t have to
cost money—a hike with a friend could be just the treat you need, and it’s absolutely free!
WEEK 3
B3 RESIL IENT
MONDAY
NEW WEEKLY
ONL INE WORKOUT
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
THURSDAY SUNDAYTUESDAY FR IDAYWEDNESDAY SATURDAY
BREAKFAST:
Morning Muesli
LUNC H:
Italian Chickpea Salad
SNAC K:
Kale Chips
DINNER:
Green Chile Posole
BREAKFAST:
The Perfect Green
Smoothie
LUNC H:
Green Chile Posole
SNAC K:
Pumpkin Spice Cookies
DINNER:
Chicken Tikka Masala
BREAKFAST:
Spiced Winter Greens
Smoothie
LUNC H:
Chicken Tikka Masala
SNAC K:
Sweet Potato Fries
DINNER:
Winter En Papillote
BREAKFAST:
Kale, Mushroom, Egg
Scramble With Chicken
Sausage
LUNC H:
DIY Salad With
Cilantro Balsamic
Vinaigrette
SNAC K:
Almond Banana
Oat Cups
DINNER:
Curried Butternut
Squash + Peanut Soup
BREAKFAST:
Asparagus + Egg
Skillet
LUNC H:
Warm Kale Salad
SNAC K:
Raw Carrot Cake
Energy Bites
DINNER:
Curried Butternut
Squash + Peanut Soup
BREAKFAST:
Carrot-Ginger Smoothie
LUNC H:
Squash + Black Bean
Quinoa Bowls With
Avocado Dressing
SNAC K:
Smoky Butternut
Squash Hummus
DINNER:
Roasted Chicken
With Pomegranate
+ Herb Salad
BREAKFAST:
Berry Green
Smoothie Bowl
LUNC H:
Roasted Chicken With
Pomegranate + Herb
Salad
SNAC K:
Veggies + hummus
DINNER:
Salmon With Pickled
Coriander +
Pomegranate
Mark a t r iang le fo r each workou t you do th i s week.
▶ HERBS/SP ICES
Cilantro
Fresh basil
Fresh ginger
Fresh mint
Fresh parsley
Mexican oregano
Rosemary
Tarragon
Thyme
▶ MISC
1 jar sundried tomatoes in olive oil
Cacao nibs
Canned tomatillos
Canned whole green chilis
Garam masala
Tomato paste
▶ NOTES
WEEK 3
YOUR GROCERY L IST
Radish sprouts
Raisins
Red cabbage
Red, yellow, and sweet onions
Scallions
Shallots
Sweet potatoes
Swiss chard
Tomatoes
Zucchini
▶ WHOLE GRA INS + GRA IN ALTERNAT IVES
Almond meal
Gluten-free crackers
▶ PROTE IN
organic + raised without
growth hormones, when possible
Canned hominy
Chicken breasts
Chicken sausage links
Eggs
Protein source (for DIY salad)
Salmon fillets
▶ FRU I TS + VEGGIES
fresh (not canned) + organic (frozen is okay)
1 leek
3 varieties of leafy greens (for DIY salad)
4 varieties of veggies (for DIY salad)
Apples
Asparagus
Avocados
Baby portabella mushrooms
Bananas
Bell peppers
Berries (strawberries, raspberries,
blueberries)
Butternut squash
Carrots
Celery stalks
Dates
Fresh garlic
Frozen peas
Jalapeno pepper
Kale
Lemons
Limes
Pears
Poblano chili
Pomegranate seeds
Pumpkin puree
*This list does not include pantry staples or specific quantities.
Be sure to check the individual recipes for details.
WEEK 3
JOURNAL EXERCISEWhat are three things that give you joy? Do you feel l ike you have enough t ime for these? I f not, how can you make them a prior i ty?
Tip:Shake it up. We love a tried-and-true schedule, but sometimes breaking routine can give us
just the energy boost we need. If you’ve been taking classes on the same days and during
the same time slots throughout this program, try something new this week. Who knows,
maybe you’ll find out you’re a 6 a.m.-er at heart!
WEEK 4
B3 BOUNDLESS
MONDAY
NEW WEEKLY
ONL INE WORKOUT
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
THURSDAY SUNDAYTUESDAY FR IDAYWEDNESDAY SATURDAY
BREAKFAST:
Green Detox Smoothie
LUNC H:
Spinach, Apple +
Pecan Salad
SNAC K:
Roasted Carrots With
Tahini
DINNER:
Thai Chicken Wraps
BREAKFAST:
Chai Spiced Chia
Seed Parfait
LUNC H:
DIY Salad With
Cilantro Balsamic
Vinaigrette
SNAC K:
Kale Chips
DINNER:
Thai Chicken Wraps
BREAKFAST:
Green Detox Smoothie
LUNC H:
Harvest Lentil Soup
SNAC K:
Nut butter With
Veggies + Fruit
DINNER:
Lettuce-Wrapped Burgers
With Caramelized
Onions + Mushrooms
BREAKFAST:
Coconut Maca
Smoothie
LUNC H:
Harvest Lentil Soup
SNAC K:
Rosemary Parsnip Fries
DINNER:
Sweet Potato Chickpea
Coconut Curry
BREAKFAST:
Triple Berry Power
Smoothie
LUNC H:
Niçoise Salad
SNAC K:
Nut Butter +
Veggies or Fruit
DINNER:
Salmon With
Pickled Coriander +
Pomegranate
BREAKFAST:
Rise + Shine
Smoothie
LUNC H:
Sweet Potato and Black
Bean Turkey Chili
SNAC K:
Kale Chips
DINNER:
Sweet Potato and Black
Bean Turkey Chili
BREAKFAST:
Spiced Winter Greens
Smoothie
LUNC H:
Salmon With
Pickled Coriander +
Pomegranate
SNAC K:
Curried Cashews
DINNER:
DIY Salad With
Cilantro Balsamic
Vinaigrette
Mark a t r iang le fo r each workou t you do th i s week.
WEEK 4
YOUR GROCERY L IST
▶ MISC
Capers
Red curry paste
Romaine lettuce
Scallions
Spinach
Sweet potatoes
Swiss chard
Tomatoes
Dates
Pomegranate seeds
▶ PROTE IN
organic + raised without
growth hormones, when possible
Canned tuna
Chicken breasts
Eggs
Grass-fed ground beef
Ground turkey
Protein of choice (for DIY salad)
Salmon fillets
▶ HERBS/SP ICES
Cilantro
Fresh ginger
Fresh thyme
Fresh Parsley
Fresh rosemary
Maca powder
▶ FRU I TS + VEGGIES
fresh (not canned) + organic (frozen is okay)
3 varieties of leafy greens (for DIY salad)
4 varieties of veggies (for DIY salad)
Apples
Arugula
Avocados
Baby potatoes
Bananas
Bell peppers
Berries (strawberries, raspberries,
blueberries)
Butter lettuce
Cabbage
Carrots
Cauliflower florets
Cherry tomatoes
Crimini mushrooms, or other variety
Dates
Fennel bulb
Fresh garlic
Jalapeno peppers
Kale
Lemons
Parsnips
Pears
Pomegranate seeds
Red and yellow onions
*This list does not include pantry staples or specific quantities.
Be sure to check the individual recipes for details.
▶ NOTES
WEEK 4
JOURNAL EXERCISEWhat are three practices from B3 ALL IN that you’d like to continue after the program is over?
The best way to keep this good thing going? Plan. Start with February. Print out
this calendar and jot down your goals, mark your workouts, and schedule time
to connect with loved ones.
My goals for February are
I plan to work out _____ times per week.
My nutrition goals for this month are
I will connect with myself and others by
B3 ALL IN
PL AN FEBRUARY
FEBRUARY 2017
SUN MON TUES WED
1
85
12
19
26
15
22
3
107
14
21
28
17
24
2
96
13
20
27
16
23
4
11
18
25
THRUS FR I SAT
Remember that questionnaire you filled out at the beginning of B3 ALL IN? It’s
back! Today, take a few minutes to answer the prompts below. They’re exactly
the same as the prompts from your original questionnaire, but we have a feeling
your answers will be completely different!
My energy lately has been
My body feels
When I wake up, the first thing I want to do is
When I think of exercise, I feel
When I feel a dip in energy, my go-to fix is
My biggest food/drink cravings are
By the end of the day, I feel
I think the hardest thing about B3 ALL IN was
B3 ALL IN
QUESTIONNAIRE after.