PRINT PDF JAN 09 / FEB 05 #B3ALLIN YOUR 30-DAY COMPLETE HANDBOOK TO JUMP-STARTING THE YEAR

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1 PRINT PDF JAN 09 / FEB 05 YOUR 30-DAY COMPLETE HANDBOOK TO JUMP-STARTING THE YEAR #B3ALLIN All your B3 ALL IN printables in one place! Print this document for hard copies of your Commitment Letter, questionnaires, journal exercises, and more.

2 B3 ALL IN COMMITMENT LETTER your why B3 ALL IN QUESTIONNAIRE before If you d prefer to fill out a digital version online, click here. WHAT IS YOUR ALL 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. 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 I am committing to B3 ALL IN because My body feels After B3 ALL IN, I want to feel When I wake up, the first thing I want to do is I know that being healthy is not all on me. The people who will help me stay committed to B3 ALL IN are. When I think of exercise, I feel If I feel a dip in my motivation, here are three things I ll do to help myself get back on track. When I feel a dip in energy, my go-to fix is For the next month, I,, am committed and will B3 ALL IN. LOVE, My biggest food/drink cravings are Name: Date: By the end of the day, I feel I think the hardest thing about B3 ALL IN will be

3 OVERVIEW PANTRY STAPLES 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! WHOLE GRAINS + GRAIN ALTERNATIVES Brown rice Quinoa Rolled oats Sunflower-seed butter Tahini Unsweetened shredded and/or flaked coconut Virgin coconut oil Walnuts Smoked paprika Whole cloves MISC. Almond extract Artichoke hearts PROTEINS 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 HERBS + SPICES 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 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

4 WEEK 1 B3 COMMITTED 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! Mark a triangle for each workout you do this week. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY NEW WEEKLY WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT ONLINE WORKOUT Golden Milk Smoothie Grain-Free Nutty Cacao Coconut Green Detox Smoothie Chai Spiced Chia Kale, Mushroom, Egg Asparagus + Egg Granola Maca Shake Seed Parfait Scramble with Chicken Skillet Sausage DIY Salad With Sweet Potato + Black Root Veggie Tacos With Southwest Quinoa Slow-Cooker Spiced Carrot + Spinach, Apple + Cilantro Balsamic Bean Turkey Chili Cilantro Salsa Verde Superbowl Moroccan Stew Red Lentil Soup Pecan Salad Vinaigrette Dark Chocolate Veggies + Hummus barre3 Energy Bars Dark Chocolate barre3 Energy Bars Rosemary Parsnip Smoky Butternut Donut Holes Donut Holes Fries Squash Hummus Sweet Potato + Black Root Veggie Tacos With Southwest Quinoa Slow-Cooker Chicken Tacos Lettuce-Wrapped Sweet Potato Chickpea + Bean Turkey Chili Cilantro Salsa Verde Superbowl Moroccan Stew Burgers With Spinach Coconut Curry Caramelized Onions + Mushrooms

5 WEEK 1 YOUR GROCERY LIST *This list does not include pantry staples or specific quantities. Be sure to check the individual recipes for details. FRUITS + VEGGIES Red cabbage HEALTHY FATS NOTES 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 Romaine lettuce Scallions Spinach Strawberries Sweet potatoes Tomatoes Turnips Zucchini WHOLE GRAINS + GRAIN ALTERNATIVES Buckwheat flour Corn tortillas Red lentils PROTEIN 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) Cacao powder Coconut water HERBS/SPICES Astragalus powder Bee pollen Chaga powder Cilantro Fresh ginger Fresh turmeric Fresh nutmeg Mint Parsley Rosemary Vanilla bean Purple cabbage Red + yellow onions

6 WEEK 1 JOURNAL EXERCISE Take 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?

7 WEEK 2 B3 STRONG 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. Mark a triangle for each workout you do this week. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY NEW WEEKLY WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT ONLINE WORKOUT Drink Your Greens Favorite Granola Almond Banana Overnight Oats With Rosewater Berry Energy Smoothie Savory Oatmeal With Oat Cups Cinnamon + Flax Smoothie Bowl Fried Egg Sweet Potato Warm Kale Salad Carrot + Beet DIY Salad With Lemon-Olive Chicken Warm Kale Salad Autumn Greens Chickpea + Spinach Slaw With Quinoa Cilantro Balsamic Panzanella Salad Coconut Curry + Chickpeas Vinaigrette Smoky Butternut Coconut Lime Kale Chips Coconut Matcha Fudge Curried Cashews Curried Cashews barre3 Chocolate Squash Hummus Amazeballs Truffles Basic Balsamic Stuffed Butternut Salmon With Pickled Lemon-Olive Chicken Stuffed Butternut Moroccan Chicken Pistachio-Crusted Marinade Squash Coriander + Squash Tagine Tilapia With Sweet Pomegranate Dijon Glaze

8 WEEK 2 YOUR GROCERY LIST *This list does not include pantry staples or specific quantities. Be sure to check the individual recipes for details. FRUITS + 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 Spinach Sweet potatoes Swiss chard WHOLE GRAINS + GRAIN ALTERNATIVES Chickpea flour Gluten free baguette PROTEIN organic + raised without growth hormones, when possible 1 whole chicken Chicken breasts Eggs Ground turkey Protein source (for DIY salad) Salmon fillets Tilapia fillets Matcha powder Parsley Raw cacao powder Sage leaves MISC Nutritional yeast Rose water NOTES Green apples Kale Lemons Limes Parsnips HEALTHY FATS Macadamia nuts Raw, unsalted pistachios Unsweetened coconut cream Pears HERBS/SPICES Pomegranate seeds Carob powder Red + yellow onions Cilantro Scallions Fresh ginger Shallots

9 WEEK 2 JOURNAL EXERCISE Revisit the list in your commitment letter of the people who support you. How have you leaned on them so far? How can you bring them into the mix even more? Do you offer them the same support they offer you?

10 WEEK 3 B3 RESILIENT 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! Mark a triangle for each workout you do this week. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY NEW WEEKLY WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT ONLINE WORKOUT Morning Muesli The Perfect Green Spiced Winter Greens Kale, Mushroom, Egg Asparagus + Egg Carrot-Ginger Smoothie Berry Green Smoothie Smoothie Scramble With Chicken Skillet Smoothie Bowl Sausage Italian Chickpea Salad Green Chile Posole Chicken Tikka Masala DIY Salad With Warm Kale Salad Squash + Black Bean Roasted Chicken With Cilantro Balsamic Quinoa Bowls With Pomegranate + Herb Vinaigrette Avocado Dressing Salad Kale Chips Pumpkin Spice Cookies Sweet Potato Fries Almond Banana Raw Carrot Cake Smoky Butternut Veggies + hummus Oat Cups Energy Bites Squash Hummus Green Chile Posole Chicken Tikka Masala Winter En Papillote Curried Butternut Curried Butternut Roasted Chicken Salmon With Pickled Squash + Peanut Soup Squash + Peanut Soup With Pomegranate Coriander + + Herb Salad Pomegranate

11 WEEK 3 YOUR GROCERY LIST *This list does not include pantry staples or specific quantities. Be sure to check the individual recipes for details. FRUITS + 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 Radish sprouts Raisins Red cabbage Red, yellow, and sweet onions Scallions Shallots Sweet potatoes Swiss chard Tomatoes Zucchini HERBS/SPICES Cilantro Fresh basil Fresh ginger Fresh mint Fresh parsley Mexican oregano Rosemary Tarragon Thyme NOTES Bell peppers Berries (strawberries, raspberries, blueberries) Butternut squash Carrots Celery stalks Dates Fresh garlic Frozen peas Jalapeno pepper Kale Lemons Limes Pears WHOLE GRAINS + GRAIN ALTERNATIVES Almond meal Gluten-free crackers PROTEIN organic + raised without growth hormones, when possible Canned hominy Chicken breasts Chicken sausage links Eggs Protein source (for DIY salad) Salmon fillets MISC 1 jar sundried tomatoes in olive oil Cacao nibs Canned tomatillos Canned whole green chilis Garam masala Tomato paste Poblano chili Pomegranate seeds Pumpkin puree

12 WEEK 3 JOURNAL EXERCISE What are three things that give you joy? Do you feel like you have enough time for these? If not, how can you make them a priority?

13 WEEK 4 B3 BOUNDLESS 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! Mark a triangle for each workout you do this week. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY NEW WEEKLY WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT ONLINE WORKOUT Green Detox Smoothie Chai Spiced Chia Green Detox Smoothie Coconut Maca Triple Berry Power Rise + Shine Spiced Winter Greens Seed Parfait Smoothie Smoothie Smoothie Smoothie Spinach, Apple + DIY Salad With Harvest Lentil Soup Harvest Lentil Soup Niçoise Salad Sweet Potato and Black Salmon With Pecan Salad Cilantro Balsamic Bean Turkey Chili Pickled Coriander + Vinaigrette Pomegranate Roasted Carrots With Kale Chips Nut butter With Rosemary Parsnip Fries Nut Butter + Kale Chips Curried Cashews Tahini Veggies + Fruit Veggies or Fruit Thai Chicken Wraps Thai Chicken Wraps Lettuce-Wrapped Burgers Sweet Potato Chickpea Salmon With Sweet Potato and Black DIY Salad With With Caramelized Coconut Curry Pickled Coriander + Bean Turkey Chili Cilantro Balsamic Onions + Mushrooms Pomegranate Vinaigrette

14 WEEK 4 YOUR GROCERY LIST *This list does not include pantry staples or specific quantities. Be sure to check the individual recipes for details. FRUITS + VEGGIES Romaine lettuce MISC NOTES fresh (not canned) + organic (frozen is okay) Scallions Capers 3 varieties of leafy greens (for DIY salad) Spinach Red curry paste 4 varieties of veggies (for DIY salad) Sweet potatoes Apples Swiss chard Arugula Tomatoes Avocados Dates Baby potatoes Pomegranate seeds Bananas Bell peppers Berries (strawberries, raspberries, blueberries) Butter lettuce Cabbage Carrots Cauliflower florets Cherry tomatoes Crimini mushrooms, or other variety Dates PROTEIN 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 Fennel bulb HERBS/SPICES Fresh garlic Cilantro Jalapeno peppers Fresh ginger Kale Fresh thyme Lemons Fresh Parsley Parsnips Fresh rosemary Pears Maca powder Pomegranate seeds Red and yellow onions

15 WEEK 4 JOURNAL EXERCISE What are three practices from B3 ALL IN that you d like to continue after the program is over?

16 B3 ALL IN QUESTIONNAIRE after. B3 ALL IN PLAN FEBRUARY 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! 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 My energy lately has been I plan to work out times per week. My body feels My nutrition goals for this month are When I wake up, the first thing I want to do is I will connect with myself and others by When I think of exercise, I feel FEBRUARY 2017 SUN MON TUES WED THRUS FRI SAT 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