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JAN 09
/ FEB 05
Y O U R 3 0 - D AY C O M P L E T E H A N D B O O K
TO J U M P - S TA RT I N G T H E Y E A R
#B3ALLIN
Commitment Letter, questionnaires, journal
exercises, and more.
B3 ALL IN
B3 ALL IN
COMMITMENT LETTER
QUESTIONNAIRE
your “why”
before
If you’d prefer to fill out a digital version online, click here.
Before you dive into B3 ALL IN, take a few minutes to answer the prompts
W H AT I S Y O U R A L L I N ?
below. Your responses are for your eyes only, so be completely honest!
Each of us has our own story, our own motivation, our own goals—our own
My energy lately has been “why” for committing to B3 ALL IN. Take a moment to think about your “why.”
I am committing to B3 ALL IN because My body feels I know that being healthy is not all on me. The people who will help me stay
.
When I think of exercise, I feel
.
, am committed and will B3 ALL IN.
LOVE,
Name:
Date:
By the end of the day, I feel My biggest food/drink cravings are When I feel a dip in energy, my go-to fix is For the next month, I,
If I feel a dip in my motivation, here are three things I’ll do to help myself get
back on track When I wake up, the first thing I want to do is committed to B3 ALL IN are After B3 ALL IN, I want to feel
I think the hardest thing about B3 ALL IN will be OV E RV I E W
PA N T RY S TA P L E S
Your weekly grocery lists don’t include
WHOLE GRAINS + GRAIN
the pantry staples listed below. Be sure
A LT E R N AT I V E S
to stock up before B3 ALL IN starts to set
yourself up for success!
 Brown rice
 Quinoa
 Rolled oats
PROTEINS
 Black beans
 Chickpeas
 Dry green lentils
H E A LT H Y FAT S
 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
 Sunflower-seed butter
 Smoked paprika
 Tahini
 Whole cloves
 Unsweetened shredded and/or flaked
coconut
MISC.
 Virgin coconut oil
 Almond extract
 Walnuts
 Artichoke hearts
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
Tip:
WEEK 1
B3 COMMITTED
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.
M O N D AY
T U E S D AY
W E D N E S D AY
T H U R S D AY
F R I D AY
S AT U R D AY
S U N D AY
N E W W E E K LY
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
B R E A K FA S T :
B R E A K FA S T :
WORKOUT
ONLINE WORKOUT
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
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
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
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
S N AC K :
S N AC K :
S N AC K :
S N AC K :
S N AC K :
S N AC K :
S N AC K :
Dark Chocolate
Veggies + Hummus
barre3 Energy Bars
Dark Chocolate
barre3 Energy Bars
Rosemary Parsnip
Smoky Butternut
Fries
Squash Hummus
Vinaigrette
Donut Holes
Donut Holes
DINNER:
DINNER:
DINNER:
DINNER:
DINNER:
DINNER:
DINNER:
Sweet Potato + Black
Root Veggie Tacos With
Bean Turkey Chili
Cilantro Salsa Verde
Southwest Quinoa
Slow-Cooker
Chicken Tacos
Lettuce-Wrapped
Sweet Potato Chickpea +
Superbowl
Moroccan Stew
Burgers With
Spinach Coconut Curry
Caramelized Onions +
Mushrooms
WEEK 1
YO U R G R O C E RY L I S T
*This list does not include pantry staples or specific quantities.
Be sure to check the individual recipes for details.
▶ FRUITS + VEGGIES
 R ed cabbage
fresh (not canned) + organic (frozen is okay)
 R omaine lettuce
 3 varieties of leafy greens (for DIY salad)
 S callions
 4 varieties of veggies
 S pinach
 A pples
 S trawberries
 A sparagus
 Sweet potatoes
 Avocados
 Tomatoes
B
aby portobello mushrooms
 Turnips
 B ananas
 Zucchini
B
ell peppers
B
utternut squash
▶ WHOLE GRAINS +
G R A I N A LT E R N AT I V E S
 C arrots
 Buckwheat flour
C
elery root
 Corn tortillas
C
herry tomatoes
 R ed lentils
D
ried cherries
 F resh red chili pepper
 Jalapeno peppers
 L emons
 Limes
M
ixed dried fruit (for grain free granola)
 Multi colored carrots
O
range zest (for grain free granola)
 P arsnips
 P ears
P
urple cabbage
R
ed + yellow onions
 Cacao powder
 Coconut water
▶ HERBS/SPICES
 Astragalus powder
 Bee pollen
 Chaga powder
 Cilantro
 Fresh ginger
C
rimini mushrooms, or other mushrooms
 D ates
▶ H E A LT H Y FAT S
▶ PROTEIN
organic + raised without
growth hormones, when possible
 A ll-natural hummus
 C hicken sausage links
 C oconut water
 E ggs
 G rass-fed ground beef
 G round chicken
 G round turkey
 P rotein source (for DIY salad)
 Fresh turmeric
 Fresh nutmeg
 Mint
 Parsley
 Rosemary
 Vanilla bean
▶ NOTES
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?
Tip:
WEEK 2
B3 S TRONG
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.
M O N D AY
T U E S D AY
W E D N E S D AY
T H U R S D AY
F R I D AY
S AT U R D AY
N E W W E E K LY
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
S U N D AY
WORKOUT
ONLINE WORKOUT
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
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
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
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
Coconut Curry
+ Chickpeas
Vinaigrette
Panzanella Salad
S N AC K :
S N AC K :
S N AC K :
S N AC K :
S N AC K :
S N AC K :
S N AC K :
Kale Chips
Coconut Matcha Fudge
Curried Cashews
Curried Cashews
barre3 Chocolate
Smoky Butternut
Coconut Lime
Squash Hummus
Amazeballs
DINNER:
DINNER:
DINNER:
DINNER:
DINNER:
DINNER:
Basic Balsamic
Stuffed Butternut
Salmon With Pickled
Lemon-Olive Chicken
Stuffed Butternut
Moroccan Chicken
Pistachio-Crusted
Marinade
Squash
Coriander +
Squash
Tagine
Tilapia With Sweet
Truffles
Pomegranate
DINNER:
Dijon Glaze
WEEK 2
YO U R G R O C E RY L I S T
*This list does not include pantry staples or specific quantities.
Be sure to check the individual recipes for details.
▶ FRUITS + VEGGIES
 S pinach
fresh (not canned) + organic (frozen is okay)
 S weet potatoes
 3 varieties of leafy greens (for DIY salad)
 S wiss chard
4
varieties of veggies (for DIY salad)
 Matcha powder
 Parsley
 Raw cacao powder
 Sage leaves
 Avocados
▶ WHOLE GRAINS +
G R A I N A LT E R N AT I V E S
 B ananas
 C hickpea flour
 Nutritional yeast
 B eets
 G luten free baguette
 Rose water
 Bell peppers
B
erries (strawberries, raspberries,
blueberries)
B
russels sprouts
B
utternut squash
 C arrots
C
herry tomatoes
C
rimini mushrooms, or other mushrooms
 C ucumbers
D
ried apricots
 G rapefruits
G
reen apples
 K ale
 L emons
 L imes
 P arsnips
▶ PROTEIN
organic + raised without
growth hormones, when possible
 1 whole chicken
 C hicken breasts
 E ggs
 G round turkey
 P rotein source (for DIY salad)
 S almon fillets
 Tilapia fillets
▶ H E A LT H Y FAT S
 Macadamia nuts
 Raw, unsalted pistachios
 Unsweetened coconut cream
 P ears
▶ HERBS/SPICES
P
omegranate seeds
 Carob powder
R
ed + yellow onions
 Cilantro
 S callions
 Fresh ginger
 S hallots
▶ MISC
▶ NOTES
WEEK 2
JOURNAL
EXERCISE
Rev i s i t t h e l i st i n y o u r c o mmi tment
l etter o f t h e p e o p l e w h o su p p o r t y o u.
eve n m o r e? D o y o u o ffe r th e m the
H ow h av e y o u l e a n e d o n th e m so fa r?
H ow c an y ou b r i n g t h e m i n to the mix
sa m e s uppo r t t h e y o ffe r y o u ?
Tip:
WEEK 3
B3 RESILIENT
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.
M O N D AY
T U E S D AY
W E D N E S D AY
T H U R S D AY
F R I D AY
S AT U R D AY
S U N D AY
N E W W E E K LY
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
Carrot-Ginger Smoothie
ONLINE WORKOUT
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
Morning Muesli
The Perfect Green
Spiced Winter Greens
Kale, Mushroom, Egg
Asparagus + Egg
Smoothie
Smoothie
Scramble With Chicken
Skillet
B R E A K FA S T :
Berry Green
Smoothie Bowl
Sausage
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
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
S N AC K :
S N AC K :
Veggies + hummus
S N AC K :
S N AC K :
S N AC K :
S N AC K :
S N AC K :
Kale Chips
Pumpkin Spice Cookies
Sweet Potato Fries
Almond Banana
Raw Carrot Cake
Smoky Butternut
Oat Cups
Energy Bites
Squash Hummus
DINNER:
DINNER:
DINNER:
DINNER:
Salmon With Pickled
DINNER:
DINNER:
DINNER:
Green Chile Posole
Chicken Tikka Masala
Winter En Papillote
Curried Butternut
Curried Butternut
Roasted Chicken
Squash + Peanut Soup
Squash + Peanut Soup
With Pomegranate
Coriander +
+ Herb Salad
Pomegranate
WEEK 3
YO U R G R O C E RY L I S T
*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)
 A pples
 A sparagus
 Avocados
B
aby portabella mushrooms
 B ananas
B
ell peppers
B
erries (strawberries, raspberries,
blueberries)
B
utternut squash
 R adish sprouts
▶ HERBS/SPICES
 R aisins
 Cilantro
 R ed cabbage
 Fresh basil
 R ed, yellow, and sweet onions
 Fresh ginger
 S callions
 Fresh mint
 Shallots
 Fresh parsley
 S weet potatoes
 Mexican oregano
 S wiss chard
 Rosemary
 Tomatoes
 Tarragon
 Z ucchini
 Thyme
▶ WHOLE GRAINS +
G R A I N A LT E R N AT I V E S
▶ MISC
 A lmond meal
 G luten-free crackers
 C arrots
C
elery stalks
 D ates
 F resh garlic
 F rozen peas
 J alapeno pepper
 K ale
 L emons
 L imes
 P ears
P
oblano chili
P
omegranate seeds
P
umpkin puree
 1 jar sundried tomatoes in olive oil
 Cacao nibs
 Canned tomatillos
▶ PROTEIN
 C anned whole green chilis
organic + raised without
 G aram masala
growth hormones, when possible
 Tomato paste
 C anned hominy
 C hicken breasts
 C hicken sausage links
 E ggs
 P rotein source (for DIY salad)
 S almon fillets
▶ NOTES
WEEK 3
JOURNAL
EXERCISE
What ar e t h r e e t h i n g s t h a t g i ve y ou
joy? Do y o u fe e l l i ke yo u h a ve eno ugh
time f o r t h ese ? I f n o t, h o w c a n y o u
m ake t h em a p r i o r i t y?
Tip:
WEEK 4
B3 BOUNDLESS
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.
M O N D AY
T U E S D AY
W E D N E S D AY
T H U R S D AY
F R I D AY
S AT U R D AY
N E W W E E K LY
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
S U N D AY
WORKOUT
ONLINE WORKOUT
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
B R E A K FA S T :
Green Detox Smoothie
Chai Spiced Chia
Green Detox Smoothie
Coconut Maca
Triple Berry Power
Rise + Shine
Spiced Winter Greens
Smoothie
Smoothie
Smoothie
Smoothie
Seed Parfait
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
LUNC H:
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
S N AC K :
S N AC K :
S N AC K :
S N AC K :
Roasted Carrots With
Kale Chips
Nut butter With
Rosemary Parsnip Fries
Tahini
Veggies + Fruit
S N AC K :
S N AC K :
S N AC K :
Nut Butter +
Kale Chips
Curried Cashews
DINNER:
DINNER:
DINNER:
Veggies or Fruit
DINNER:
DINNER:
DINNER:
DINNER:
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
WEEK 4
YO U R G R O C E RY L I S T
*This list does not include pantry staples or specific quantities.
Be sure to check the individual recipes for details.
▶ FRUITS + VEGGIES
 R omaine lettuce
▶ MISC
fresh (not canned) + organic (frozen is okay)
 S callions
 Capers
3
varieties of leafy greens (for DIY salad)
 S pinach
 Red curry paste
 4 varieties of veggies (for DIY salad)
 S weet potatoes
 A pples
 S wiss chard
 A rugula
 Tomatoes
 Avocados
 D ates
B
aby potatoes
 P omegranate seeds
 B ananas
B
ell peppers
B
erries (strawberries, raspberries,
blueberries)
B
utter lettuce
 Cabbage
 C arrots
C
auliflower florets
C
herry tomatoes
C
rimini mushrooms, or other variety
 D ates
▶ PROTEIN
organic + raised without
growth hormones, when possible
 C anned tuna
 C hicken breasts
 E ggs
 G rass-fed ground beef
 G round turkey
 P rotein of choice (for DIY salad)
 S almon fillets
 F ennel bulb
▶ HERBS/SPICES
 F resh garlic
 Cilantro
 J alapeno peppers
 Fresh ginger
 K ale
 Fresh thyme
 L emons
 Fresh Parsley
 P arsnips
 Fresh rosemary
 P ears
 Maca powder
P
omegranate seeds
R
ed and yellow onions
▶ NOTES
WEEK 4
JOURNAL
EXERCISE
What are three practices from B3 ALL IN
that you’d like to continue after the program
is over?
B3 ALL IN
B3 ALL IN
QUESTIONNAIRE
P L A N F E B R UA RY
after.
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
Remember that questionnaire you filled out at the beginning of B3 ALL IN? It’s
to connect with loved ones.
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
My goals for February are
your answers will be completely different!
My energy lately has been When I feel a dip in energy, my go-to fix is I will connect with myself and others by
FEBRUARY 2017
SUN
MON
TUES
WED
THRUS
FRI
S AT
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I think the hardest thing about B3 ALL IN was My biggest food/drink cravings are My nutrition goals for this month are I plan to work out _____ times per week.
When I wake up, the first thing I want to do is By the end of the day, I feel When I think of exercise, I feel
My body feels