Healthy Food list(s)

August 10, 2015, 4:24 pm

So now that you have an idea of what clean eating is and how to do it, let's talk about the FOOD!! Choosing the right types of foods are essential to keeping your diet clean and healthy so it's important to have food lists. Some clean diets are sticker than others so it's important to factor your OWN personal health and fitness goals into they type of food list to choose to follow.

The basics of Clean Eating are simple:

Eat a wide-variety of whole, unrefined and unprocessed foods in a form that’s as close as possible to how the foods appear in nature. As Jillian Michaels says, "If it comes from the ground and/or has a mother it's good to eat." Avoid anything man-made.
Avoid processed sugars, especially sugary beverages like soda
Avoid saturated fat and trans fats, and instead substitute healthy, monounsaturated and polyunsaturated fats
Always combine complex carbohydrates with lean protein and some healthy fats at every meal (carbohydrates listed below in more detail)
Spread your food out over 5-6 smaller meals, consumed every 2-3 hours
Eat for maximum nutrient density. In other words, avoid “empty” calories found in fast food, soda, snacks, cakes and cookies, and substitute in nutrient-dense snacks.
Pay attention to proper portions and practice portion control
Drink lots of water (2 or 3 liters a day.)

Think of these food lists below as general guidelines to what you should include in your food plan. If you have a clean, (or healthy) alternative that's not here, give it a try... These foods are just an example of what can be included, but are certainly not complete lists. Remember you don't have to include everything in your food plan either. Pick and choose what fits best for you according to taste, cost and availability. Preferences change from person to person, so choose what tastes best for you. If you like what you eat, you'll enjoy the plan and stick to it.

21 Day Fix Food List

Veggies: Serving size 1 cup

Kale
Collard Greens
Spinach
Brussels Sprouts
Broccoli
Asparagus
Beets
Tomatoes
Squash
Winter Squash
Sting beans
Peppers
Carrots
Cauliflower
Artichokes
Eggplant
Okra
Jicama
Snow Peas
Cabbage
Cucumbers
Celery
Lettuce (NOT iceberg)
Mushrooms
Radish
Onions
sprouts

Fruit: Serving size 1 cup

Raspberries
Blueberries
Blackberries
Strawberries
Watermelon
Cantaloupe
Oranges
Tangerine
Apple
Apricots
Grapefruit
Cherries
Grapes
Kiwi
Mango
Peach
Nectarine
Pear
Pineapple
Banana
Papaya
Figs
Honeydew Melon
Salsa, pico de gallo
Tomato sauce plain

Protein: Serving size 3/4 cup

Sardines
Boneless or skinless chicken or turkey breast
Ground turkey or chicken
Fish (catfish, tilapia, trout, cod, salmon, halibut, tuna)
Game (bison, ostrich, venison… cooked or lean ground)
Eggs (2 large)
Greek yogurt
Shrimp
Crab
Lobster
Clams
Extra lean red meat (cooked or ground)
Shakeology
Tempeh
Tofu
Pork tenderloin
Canned tuna
low sodium fat free turkey or ham slices (6)
light ricotta cheese
2% cottage cheese
Protein powder 1.5 scoops
Veggie burger
Turkey bacon (4)

Carbs: Serving size 1/2 cup

Sweet potatoes
Yams
Quinoa
Beans (kidney, black, garbanzo, white, lima, etc. cooked)
Cooked Lentils
Edamame
Peas
Non-fat refried beans
Brown rice cooked
Wild rice cooked
Potato mashed
Corn on the cob
Amaranth cooked
Millet cooked
Buckwheat cooked
Barley cooked
Bulgar cooked
Oatmeal (cooked)
Whole grain pasta cooked
Whole grain Couscous cooked
Whole grain crackers (8 small)
Whole grain cereal
1 slice whole grain bread
Whole grain Pita bread (1 small)
1 Whole grain waffle
1 small whole grain pancake
½ whole grain English muffin
½ whole grain bagel
1 small whole wheat tortilla
2 small corn tortillas

Healthy Fats: Serving size 1/4 cup

Avocado mashed
12 whole almonds
8 whole cashews
14 whole peanuts
20 whole pistachios
10 pecan halves
8 walnut halves
Hummus
Coconut milk
Crumbled feta
Crumbled goat cheese
Low moisture shredded mozzarella
Shredded Cheddar
Shredded provolone
Shredded Monterey Jack
shredded Parmesan.

Seeds & Dressing: Serving size 2 Tbsp

Raw pumpkin seed
Raw sunflower seeds
Raw Sesame Seeds
Ground Flaxseed
10 Medium olives
Chopped nuts
Unsweetened shredded coconut
Light Vinaigrette dressing

Oils & Butters: Serving size 1 tsp

Extra Virgin Olive oil
extra virgin coconut oil
Flaxseed oil, Walnut oil
Pumpkin seed oil
Nut Butters
Seed Butters

Freebies:

Water
Lemon/Lime Juice
Vinegar's
Mustard
Herbs (fresh & dry)
Spices (not SALT)
garlic,
hot sauce (Tobasco or Mexican only)
flavor extracts

Want to snag the print out of this list?

"Clean" Food List

Meats:

Venison
Buffalo
White Pork
Fish (salmon, white tuna, cod)
Shellfish
Nitrate FREE Bacon
Lean Beef (small amounts)

Poultry:

White Chicken (Ground & Breast Meat)
Lean Turkey (Ground & Breast Meat)
Duck
Goose Meat
Omega 3 Enriched Eggs

Produce:

Fresh or frozen organic fruit (Blueberries, Raspberries, Strawberries, Blackberries, Pineapple, Apples, Mangos, Grapefruit, Bananas, Cherries)
Fresh Organic/NON-GMO Veggies (Spinach, Kale, Onions, Peppers, Jalapenos, Cabbage, Broccoli, Scallions, Garlic, Carrots, Squash, Eggplant, Zucchini, Mushrooms)

Dairy / NON Dairy:

Almond, soy, coconut Milk
Flax & Rice Milk
Fage Greek Yogurt
All Natural Cheese
Low Fat Cottage Cheese

Breads:

Whole Wheat
Whole Grain
Ezekiel Brand Breads

Grains & Flour:

Whole Wheat
Brown Rice
Garbanzo Bean
Almond Flour
Rolled & Steel Cut Oats

Condiments:

Yellow Mustard
Organic sugar free Ketchup
Franks Red Hot
Salsa
Balsamic Vinegar
Apple Cider Vinegar
PB2 Powdered PB

Beverages:

Organic Green & black Tea
Aloe Juice
Organic Lemon/Lime & Pomegranate Juice
Coconut Water
Water
Coffee

Sweeteners:

Raw Honey
Pure Maple Syrup
Stevia in the Raw
Monk fruit in the Raw
Coconut Palm Sugar
Black Strapp Molasses

Oil:

Extra Virgin Olive Oil
Virgin Coconut Oil
Flax Oil
Walnut Oil
Grape Seed Oil

Beans:

Beans
Legumes
Pulses

Seeds:

Chia
Hemp
Milled Flax Seed
Sesame
Pumpkin

Nuts:

Almonds
Walnuts
Cashews
Pecans
Coconut
Peanuts
Pistachios

Herbs & Spices:

Seal Salt
black Pepper
Turmeric
Rosemary
Oregano
Pure Vanilla
Red Pepper Flakes
Cayenne Pepper
Cinnamon
Curry
Nutmeg
Ginger
Dill
Cloves
Paprika
Sage
Thyme
Parsley
Basil
Mint

Want to snag the print out of this list?

"Get LEAN" Food List

Veggies:

Alfalfa Sprouts
Asparagus
Beets
Bell Peppers
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Garlic
Green Beans
Kale
Lettuce Greens
Mushrooms
Mustard Greens
Onions
Peas
Spinach
Squash
Sweet Potatoes
Tomatoes
Zucchini

Fruits:

Apples
Apricots (dried)
Bananas
Blueberries
Cantaloupe
Cherries
Cranberries
Dates
Grapefruit
Grapes
Honey Dew Melon
Kiwi
Lemon/Limes
Mango
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Pomegranates
Prunes
Raisins
Raspberries
Strawberries

Grains:

Barley
Brown Rice
Buckwheat
Millet
Steel Cut Oats
Whole Grain Pasta
Quinoa
Rye
Spelt
Whole Wheat
Dried Beans/Peas
Ezekial Brand Breads

Proteins:

Cod
Halibit
Salmon
Sardinnes
Tuna
Beef (Grass Fed)
Chicken/turkey
Lamb
Venison
Bison
Whey protein Powder
Eggs

Dairy:

Skim/lowfat milk
Plain yogurt or greek yogurt
Low-fat cottage cheese

Fats:

Almonds
Almond Butter
Avocados
Cashews
Coconut Oile
Extra virgin olive oil
Flaxseeds
Olives
Natural Peanut butter
Pumkin Seeds
Sunflower Seeds
Tahini
Walnuts

Spices:

Basil
Cayenne/Chili Pepper
Cilantro/Parsley
Cinnamon
Cumin
Dill
Ginger
Garlic
Mint
Mustard Seed
Oregano
Rosemary
Thyme
Turmeric

Sweeteners:

Agave Nectar
Blackstrap Molasses
Raw Honey
Pure Maple Syrup
Stevia

Beverages:

Green Tea
Water
Coconut Milk
Unsweetened Vanilla Almond milk
Unsweetened Almond Milk

Want to snag the print out of this list?

There you have it! 3 different food list you can choose from, OR mix it up and create your own! Let me know what you think!!

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30 Day Challenge

August 12, 2015, 8:17 am

≫ Next: Weekly Meal Plan 1

≪ Previous: Healthy Food list(s)

Getting fit and healthy can sometimes be easier said than done especially with the hustle of everyday life. It can be downright tricky to start, maintain, or commit to a routine and let's face it these days most people are on the GO, working, or busy with their kids and family. So many different factors come into play when it comes to putting our personal fitness on the sideline! Not only do we have everyday factors that derail us, we are have be conditioned to WANT instant results. It's easy to get discouraged.... but there is an ANSWER!!

A few short years ago I found myself at my highest weight, completely miserable, and spinning out of control. I knew I wanted to change my body, but I wasn't quite sure where to start. I tried anything and everything (gimmicks, diets, pills, etc) but found nothing that worked... I was stuck! That's when everything changed and I found the answer, the solution, and something that would ultimately change my life in every way. And that my friends is what I want to share with YOU and the reason I started #theChallenge.

If you're ready to ditch the diets, get rid of the gimmicks, and FINALLY get the real results you have
always wanted? Then I want to invite YOU to join the challenge!

Whether you are looking to lose that last 10 pounds, tone up, or you have some serious weight to lose this exclusive Challenge will help you clean up your diet, set goals, take action, and create a plan that will ensure your success! I have a GAME plan that was designed to create lasting lifestyle changes and this combination is a surefire way to get the best results possible in the shortest time ever. Stop wasting your time with cheap meal replacements and trying to do this on your own. You’ll get: A Celebrity trainer (in your home), full meal plan, a workout program specifically designed to meet your goals/likes, nutritional help/information, someone to answer your questions 24/7, daily accountability to keep you in the game when you want to throw in the towel, daily meal replacement SUPERFOOD shake and ALL the support you need!! Ready to get started?

What is "The Challenge"?

Basically, "The Challenge" is a private online Facebook Group used for support, encouragement, and motivation to help you stay on the right track everyday and supply you with the tools you will need to be successful. You commit to eating healthy, working out, and staying accountable for 30 days. A new group starts each month.

What can I expect from a group?
When you join one of my monthly Groups, you get access to the wealth of exclusive tools and a boutique fitness challenge experience designed to get you the BEST possible results. I promise you have never worked out like this before, and you might not be able to live without it. All of my Challengers receive:

Access to my private online Facebook group with daily check-ins (participation required), motivation and support.
Photo of the day CHALLENGE.
One on one coaching and support from yours truly as well as my personal number so you can text me anytime!
Effective and short workout options to choose from, all around 30 minutes.
A simple meal plan based on real, healthy foods.
Recipe sharing and meal-planning tips and tools so you never feel lost.
ECLUSIVE ebooks: Challenge Recipes, Shakeology Recipes, and the all NEW Challenge journal.
and a few other exclusive surprises!

What are the Requirements to Join The Challenge?

A commitment. You have to be ready to commit to your health and fitness! I want you to see the best results possible, and I’m sure you want to see the same, so giving it 100% will help you do just that!

Commit 100% to your fitness program [Beachbody workout program of your choice]
Commit 100% to your nutrition by replacing one meal a day with Shakeology and eating healthy. [just send me a message if you have any questions or concerns about this]
Commit 100% to the process

**This Challenge is for current/NEW "Fit Club" members only. If you are already working with a beachbody coach, inquire with your coach about their groups or the type of groups they run, You can click here to become a free Fit Club Member , or contact me for details on how to make a coach change if you are not actively working with your assigned coach.

How do I join a Group?

If you are ready to join the challenge please fill out the form below for details on the next group.

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Weekly Meal Plan 1

August 13, 2015, 9:09 am

≫ Next: 7 Thing you need to know BEFORE becoming a coach

≪ Previous: 30 Day Challenge

Do you struggle with meal planning? I know when I started all this I didn't know a single thing about it. Well, I had an idea of what it was but the full concept eluded me. It wasn't until I realized that things don't need to be crazy complicated that the whole idea started to make sense to me. And that's one thing I try to teach my challengers... START SIMPLE.

I know what your thinking.... simple is BORING and I agree yet disagree. Starting simple gets your feet wet and helps you create a routine. Meal skippers are learning to eat more often, and those who overeat are learning balance. The food... now that's really up to you. You have to find meals you like having and that you are able to prepare in the time you have. The real trick to successful meal planning is making the plan work for you.

Here is a week 1 meal plan I give my challengers! The guide includes the plan, grocery list, & Recipes. You can also SNAG the blank weekly meal plan template to create your own!

Snag your Copy of Meal Plan one HERE

Grab your BLANK weekly meal plan HERE

↧

7 Thing you need to know BEFORE becoming a coach

August 14, 2015, 9:22 am

≫ Next: Clean Eating PB Banana Breakfast Sandwich

≪ Previous: Weekly Meal Plan 1

So your ready to take the plunge and become a coach?! OR maybe your just wondering if this is the right move for you?? As a coach I want you to make the decision possible for you, your goals, and your need. Signing up can be a big decision and it's something I don't want you to take lightly.

I remember when I first made the decision and it was something that changed my life, and can also change yours!

Before you sign up there are a few things you should know:

1. Coaching is NOT a “Get Rich Quick Scheme”

If you are looking to make big bucks, or fast cash overnight, this probably isn't going to be the right fit for you! You might as well save your $39.95 (sign up cost) and keep looking for the right opportunity for you... Because coaching will be a big fat waste of your time. It's NOT because you cannot end up making big bucks (you DEFINITELY CAN) it's because in THIS business the people that become successful are those that have a genuine desire to change their lives and help others. They work to build their business and develop a personal approach. Your income will ALWAYS be a direct reflection of the number of lives you help change!

2. Get to know your SPONSOR
Make sure the coach you are signing up with (your "upline"/sponsoring Coach) will be there to support you in your business. You need a sponsor who can answer questions, guide you, and help you get started the right way. Not all coaches and teams are the same so take time to reach out to your current coach and ask some questions about the business, get a feel for how they approach new coaches, or training programs that they offer. You want to make sure you have a connection because once you sign up you will not be able to change teams.

{SIDE NOTE: If you have ever purchased a beachbody program or product you were likely assigned a coach. You can find your coach when you log into your www.Teambeachbody.com account. If you were assigned a coach that you can't contact, or are not longer in contact with your coach you can make a "coach change" to a person of your choice before you sign up. Just contact your desired coach for details}

3. You Don't HAVE to build a business
Not everyone will want to build a business, in fact some people coach just for the discount (there's nothing wrong with that). It just all depends on they type business YOU want to run. There are essentially 3 types of coaches:

Discount Coaches- These are people who love the programs and products and they sign up just to take advantage of the 25% discount.

Hobby Coaches- These are coaches who sign up because they love the programs, products, discounts, and running a business in their spare time for fun.

Business Coaches- These are coaches that sign up because they love everything but they also are taking advantage of the training/tools and are working to build a successful at home business.

4. You DON'T have to be already "Transformed"
You don't already have to have a major transformation. So many times I talk to people who are interested in coaching but they mention they want to wait until they are at their "goal body" because they doubt they would succeed without a major transformation under their belts. The truth is people connect to people on a mission, people working on themselves, and people making positive changes/choices in their lives. Your willingness to share your story, secrets, and journey will inspire them to change. You want them to think, “Well, if SHE can.... So can I!”... NOT “Well, she is perfect... so, of course she succeeded!”. You know those transformations that inspire you? YOU are that person who is creating your story, committed to changing their lives for the better, and inspiring the world around them! Pretty soon EVERYONE around you will want to know YOUR SECRET. The Question is: Are you willing to let down your guard and share?

5. You have to be the PRODUCT
Being a coach isn't about selling programs and products, it's about changing lives with the products you use. Meaning if you're planning on building a successful business OR transformation you will need to use what you are selling. People don't buy products from salesman, they buy things that have gotten results for friends. Think about it like this; if your your not even using what you are selling why should anyone else? Why should they join one of your challenge groups? AND why should they trust you as a coach?

6. Be a STUDENT first... willing to learn
Starting out coaching is just like college... You go through the learning process (not making money) all the while KNOWING it will be WORTH IT in the end when you graduate and land the career of your dreams. Only difference here is that college could put you THOUSANDS of dollars in DEBT with no guarantee of a job... but with Beachbody you can actually MAKE MONEY while learning the ins and outs of your trade. IMAGINE if you spent FOUR FOCUSED YEARS, the way people do in college, on BEACHBODY!!! You would likely be earning more than most DOCTORS by the time you “graduated” with no debt to speak of! My point is... If you want to truly be successful, you have to take the time to learn the business, go through the training, and develop your OWN personal approach.

7. Success doesn't MAGICALLY happen
"YOUR THE BOSS" and you're gonna have to work. When you become a coach you don’t the work for BEACHBODY... You work for YOURSELF! Which means you will be the driving force force behind your business. You won't have deadlines, or a boss telling when to work, WHERE to work, or setting your salary. YOU DO all that! Sounds pretty incredible RIGHT? It totally is, but remember as the boss the buck stops with you. You alone are solely responsible for building your business, setting business hours, and taking the necessary action to succeed. If you don't work the business, this business will not work for you. You have to be willing to learn to manage your time effectively, stay consistent, be self-motivated and most of all, self-disciplined.

I hope this gave you a better idea of whether or not coaching is right for you and your goals, it is truly not meant for everyone... but when it lands in the lap of the right person... MAGIC HAPPENS and DREAMS COME TRUE!

When and If you are ready to take the next step... I would love to lock arms with you and be your Coaching “professor” of sorts to show you why I love this business so very much and why I think you just may too! When you become a coach on my team... Your dreams become MY dreams... and THIS dreamer is most certainly a DOER!

↧

Clean Eating PB Banana Breakfast Sandwich

August 27, 2015, 9:18 am

≫ Next: 21 Day FIX & Fix EXTREME Weekly Meal Planners

≪ Previous: 7 Thing you need to know BEFORE becoming a coach

Do you want to stock up on mommy points? Check out this AMAZING healthy breakfast you can whip together somewhat effortlessly to wow your family at breakfast time... Grilled peanut-butter cinnamon banana sandwich topped with greek yogurt, warmed raspberries and some blueberries

No need to even post a recipe it's that simple...

Add your peanut butter, sliced bananas, and cinnamon (to taste) to your bread. You can use ezekial bread, whole grain bread, or even whole grain English muffins and sandwich thins. GRILL and top with a dab of greek yogurt, warmed raspberries, and a few blue berries! If you want to get that french toast feel for the little ones you can lightly drizzle a little pure maple syrup OR honey on the top!

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21 Day FIX & Fix EXTREME Weekly Meal Planners

September 13, 2015, 2:04 pm

≫ Next: Have FUN with the POST it NOTE planner!

≪ Previous: Clean Eating PB Banana Breakfast Sandwich

This post is a BIT overdue since I have been wanting to get some new 21 day fix AND 21 day fix EXTREME printables released for some time. I guess better late than NEVER right haha... It's time to add EXTREME to our printable line-up.

The 21 day fix has SKYROCKETED to my all time favorite program due largely to it's simple yet effective nutrition plan and those handy color coded containers. Not only is the meal plan insanely amazing the workouts are equally gratifying (we are talking SERIOUS results!) making this the perfect program for ANYONE, from beginners to serious fitness enthusiasts. You can find more post about this program here on my blog or check the details out for yourself.

21 Day Fix Program or Challenge Pack

NOW they are kicking it up a notch and taking it to the EXTREME! Here is what you need to know about the LATEST version:

This is NOT a beginner program: There will be a modifier, but if you are new fitness, you should start with the original 21 Day Fix.
3 different meal plan options to choose from (Energy Balance, Fat Burner, and Countdown to Competition)
7 brand-new, INTENSE workouts all 30 minutes in length
Color coded containers to eliminate calorie counting, weighing, and guessing
All of the 21 Day Fix Extreme workouts include weights or a band (the workouts were designed to be used with the pink band from Beachbody)

21 Day FIX Extreme Program or Challenge Pack

The containers are the same as in the original 21 Day Fix but depending on which calorie calculation you fall into, your container amounts might be different. This is designed to give you EXTREME results based on your daily activity level as well as your personal goals for the program. This program also takes away the treats that were allowed in 21 Day Fix and it has a much cleaner food list (no more waffles and english muffins – but it’s only 21 days…you can do it!).

1. 21 Day FIX Extreme: The Energy Balance Plan

This one is similar to the original Fix meal plan. You plan out your breakfast, lunch and dinner, as well as two snacks. The goal is to eat every 2-3 hours and use a variety of containers during your main 3 meals and fill in with leftover containers for your snacks.

2. 21 Day FIX Extreme: The Fat Burner

This plan spreads your eating out across 6 meals, so you eat roughly ever 2 hours. However, you need to make sure you finish your purple and yellow containers before 6pm.

3. 21 Day FIX Extreme: Countdown to Competition

This is the strictest of the plans. You’ll spread your eating into 8 meals, roughly 2 hours apart. You’ll follow the Countdown to Competition plan for 2 days, then the Extreme plan for 1, routing throughout the entire 21 days.

4. 21 Day Fix: Classic Meal Planner

You plan out your breakfast, lunch and dinner, as well as two snacks. The goal is to eat every 2-3 hours and don't forget to drink water! Mark off the containers you use at each meal/snack to track your container count. You can also track your daily water intake... EASY peasy....

5. BONUS: FIX worksheet

ENJOY!! If you have any FIX questions feel free to contact me! Don't forget to ask about details on my NEXT private Challenge group!

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Have FUN with the POST it NOTE planner!

September 25, 2015, 9:38 am

≫ Next: Breakfast Egg Muffins

≪ Previous: 21 Day FIX & Fix EXTREME Weekly Meal Planners

I am always looking for ways to use MORE post it notes in my planners. I definitely have a love for those sticky little sheets of paper and just can't seem to use enough of them. SO I decided it was time to create a "Post-it-Note planner"! This bad boy is a fun, innovative way to really be able to customize the sheets with your post it STYLE!

This is a COMPETE post it not planner that includes pages for personal use as well as small business/Social media (for all the Mom-preneurs or small business operators) and it comes in 6 versitle background styles so you can really customize your style. ROCK the same background or MIX it up... the choice is all yours! Not only can you pick your style you can really choose how YOU use it! The pages can be printed out for a planner or binder, laminated (you can add your post it notes, laminate, hang on the fridge and use dry erase makers), OR frame it. The possibilities are endless.

Here is the file breakdown:

Pages:

Personal Planning Pages

This Month (2 page sheet)
My Goals (2 page, 4 goal set up, 9 goal setup)
This Week
Weekly Chores
To Do List
Shopping
My Finances

Business Planning Pages

My Business
My Contacts
Power Hour
Group Planner
Social Media
Blog Planner
Facebook Planner

Styles:

No Background
Chevron
Dots
Quarterfoil
Scales
Stripes

Post it note Size:

This uses standard post it not sizes

3" X 3" Large post its
1.5" X 2" Small post its

ALL details

6 Design styles for each section: No Background, Chevron, Dots, Quarterfoil, Stripe, & Scales
This is a zip file, you will need to unzip it before you can access the contents
These pages are PDF documents and can be printed on 8.5 x 11 inch paper.
All documents come in the default colors shown. Pictures are screen shots that in no way represent the quality. These sheets are VERY high quality and they print flawlessly!
Once your paypal payment has cleared you will receive a Download link to your email address (the email address you use with your paypal account)
Due to the personalized nature of my products, I cannot provide a refund once a digital file has been sent. However, if you are unhappy with your purchase for any reason I would be happy to work with you to get you the product you want.
Please note: This file is for personal use only. You may not forward, share, sell or distribute the file. It is for non-commercial use only. To Insanity And Back retains all rights.

Complete Post-It-Note Planner $8

If you have any questions or concerns, please feel free to message me on Facebook or Email MelissaMorris@CoachMMorris.com. Make sure you also check out the printable FAQ if you have any questions!

↧

Breakfast Egg Muffins

November 11, 2015, 11:11 am

≫ Next: Kindergarten Weekly Homework Sheet

≪ Previous: Have FUN with the POST it NOTE planner!

1. Power Protein Egg Cups
Start your morning off strong with this low-fat, high-protein egg cup recipe with turkey bacon, shredded chicken, and sweet onions and peppers

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each

Ingredients:

Nonstick cooking spray
½ cup unsweetened almond milk
16 large egg whites (2 cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 slices cooked turkey bacon, chopped
3 oz. cooked shredded chicken breast
2 cups chopped red bell peppers
1 cup chopped onion

Preparation:

Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
Evenly divide turkey bacon, chicken, bell peppers, and onion between prepared muffin cups.
Evenly pour egg white mixture over turkey bacon mixture.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

2. Southwestern Egg Cups
Eggs are the fuel and jalapeños are the fire in this egg cup recipe. Throw in some black beans and cheddar cheese and you have one flavorful breakfast.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each

Ingredients:

Nonstick cooking spray
½ cup unsweetened almond milk
16 large egg whites (2 cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional
12 medium jalapeños, seeds and veins removed, chopped
1½ cups black beans, drained, rinsed
6 oz. cheddar cheese (about ¾ cup)

Preparation:

Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
Evenly divide jalapenos, beans, and cheese between prepared muffin cups.
Evenly pour egg mixture over broccoli mixture.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

3. Super Green Egg Cups
21 Day Fix and Popeye-approved, this egg cup recipe is loaded with three types of green vegetables. Wanna go really crazy? Sprinkle these with chopped chives.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each

Ingredients:

Nonstick cooking spray
¼ cup unsweetened almond milk
12 large eggs, lightly beaten
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 cup steamed broccoli, coarsely chopped
½ cup chopped green bell pepper
1 cup chopped raw spinach

Preparation:

Preheat oven to 350° F.
Prepare twelve muffin cups by coating with spray. Set aside.
Combine almond milk and eggs in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
Evenly divide broccoli, spinach, and bell peppers between prepared muffin cups.
Evenly pour egg mixture over broccoli mixture.
Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

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Kindergarten Weekly Homework Sheet

November 19, 2015, 7:41 am

≫ Next: 30 Day Fitness Workshop

≪ Previous: Breakfast Egg Muffins

I have been thinking about doing this for sometime but just haven't had the chance. My daughter who is in kindergarten comes home each week with an assignment written in her school planner. Most of the time the work consists of a word, letters, numbers, and shapes, but up until now we have been writing it out on basic notebook paper. SO of course, I just couldn't resist creating our own little worksheet for it!

Each week she will write the word of the week, the weekly letter and numbers 5 times! There is also an area for shape practice and an additional space for fluency phrases, so your little one can get all the practice they need to succeed to be successful in the classroom! Even if your teacher doesn't do homework like this, you can use it to practice at home.

Here is an example of her homework for this week!

Want to snag your own copy?

Please note this file is for personal use only! Please do not alter, distribute, or sell. "To Insanity and Back" reserves all rights.

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30 Day Fitness Workshop

November 30, 2015, 2:15 pm

≫ Next: New year Resolutions Printable

≪ Previous: Kindergarten Weekly Homework Sheet

The CHALLENGE is finally HERE! This 30 day fitness workshop will help you break the barriers that have held you back in the past. I'm talking about ditching the diets, forgetting the fads, and no longer wasting our hard earned money on the gimmicks. This isn't just another quick fix and I'm not going to tell you to buy hundreds of dollars in products. Instead this workshop is a lifestyle change that emphasizes on creating a plan as individual as you are! There is no one size fits all fitness solution because every body is different. Getting fit is more than workout programs, expensive shakes, and gym memberships. It's about finding your personal balance and that's what the challenge will teach you.

In the Challenge we will cover a wide range of topics from whole food nutrition and fitness, to planning and prepping your success even if you are on a budget. Whether you are looking to lose that last 10 pounds, tone up, or you have some serious weight to lose this workshop will help you clean up your diet, set goals, take action, and create a plan that will ensure your success!

What is "The Challenge"?

"The Challenge" is a private online Facebook Group used for support, encouragement, and motivation to help you stay on the right track everyday all while supplying you with the tools you will need to be successful. You commit to eating healthy, working out, and staying accountable for 30 days. A new group starts each month.

What can I expect from a group?
When you join one of my monthly Groups, you get access to the wealth of exclusive tools and a boutique fitness challenge experience designed to get you the BEST possible results. I promise you have never worked out like this before, and you might not be able to live without it. All of my Challengers receive:

A one on one consultation of your goals & plan
Access to our exclusive monthly group
Daily: support, accountability check-ins, tips, and more
Effective and short workout options to choose from OR you can use a workout program of your choice
A simple nutrition guide, sample meal plans, and recipe e-book
A custom challenge guide & journal
Recipe sharing and meal-planning tips and tools so you never feel lost
Optional Photo of the day challenge
and more!

What are the Requirements to Join The Challenge?

Commit 100% to working out 30 minutes a day, at least 5 days a week
Commit 100% to eating healthy whole foods
Commit 100% to planning your successful fitness journey

*If you are currently a Beachbody coach, or working a MLM coaching business you may join this group with the understanding that all content, resources, and tools are the exclusive property of "To Insanity and Back" and I reserve all rights.

How do I sign up?

Ready to ROCK your resolution in our launch group that kicks off January 1st 2016? Just complete the form below to register. Once registration is complete your name will automatically be added to our group list and our challenge newsletter. Register today to reserve your place!

Registration fee is non-refundable and covers group access, exclusive tools, and one on one support.

The FIRST newsletter will be going out 12/4/15

Don't forget to Join the EVENT....

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New year Resolutions Printable

January 1, 2016, 6:16 am

≫ Next: Article 0

≪ Previous: 30 Day Fitness Workshop

Well here we are officially entering day one of 2016 and there is no better way to start your year than planning your resolutions! What do you want to do this year? What are your goals?

Use this free new year resolution sheet to plan your upcoming year! Do you want to improve your health? Are you working on a promotion? Do you need to spend more time with your family, organize your house, or do more with your friends? Think about the changes you would like to make this year and WRITE them down!

Are you ready to make some resolutions and set some goals??

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Article 0

January 29, 2016, 8:55 am

≫ Next: Navigation is partially DOWN

≪ Previous: New year Resolutions Printable

MORE updates are in the works! It's been a CRAZY past few months with LOTS and lots of changes! The great thing about that is with change comes new opportunities, new beginnings, and the possibility of a grand new adventure. You're probably wondering what I'm over here jabbering about, so I'm just going to lay it out there!

Website OVERHAUL-
Over the next month I will be making some serious updates and changes to my website, navigation, and content. I will be adding more HEALTHY recipes, fitness tips, and #MommyLIFE stuff! I am very passionate about what I do and sharing that with the world around me. It's not going to be about promoting products or selling anything. It's going to be more FOCUSED and the simple things you can do to create not only a better body, but also tips to create success in all the other areas of your life too! I am really excited about some of the projects I am working on so stay tuned for ALL the juicy details!

Beachbody-
I was a Beachbody coach for 4 years, until November of 2015 when beachbody terminated my account and would not reinstate it. To make a LONG story short after 4 years somehow my social security number no longer matched the number the IRS has for me (I filed my taxes every year too and was sent my correct tax info). I woke up on November 3rd to find that my account was closed and all my coaches and customers were transferred to my upline coach. I called immediately and was told I received a notice to respond and failed to due so, which resulted in my account being terminated. I never received anything. A few days later I received a notice to fill out a form and it said I had until Jan. 1st 2016 to respond before my account was terminated. SO I called back and asked for my account to be restored and they said it couldn't be, but I could sign up as a coach again and start over from zero.

I chose to cut my ties with the "coaching opportunity"<---WHICH means I have lots of my own personal files I will be adding to Etsy to help all of you coaches better build your business!

Now, I'm not going to talk smack about the company. I LOVED (and still LOVE) the programs and products, just the coaching part of things is no longer for me! BUT, even with that being said I will still be offering "Coaching" on my own through small groups! Things with Beachobdy may have not worked for me... but NOW I have the opportunity and ability to work in my own way!!!

New Baby-
January 5th at 6:25 am I gave birth to my THIRD child! A beautiful baby boy named Hunter William Morris and I couldn't be MORE in love! Check out my next post for more details on this little bundle of joy!

SO as you can see there HAS been LOTS going on!

Make sure you check back for all the new updates and content!!!!

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Navigation is partially DOWN

February 24, 2016, 9:34 am

≫ Next: 30 Day Challenge Group Planner KIT

≪ Previous: Article 0

Follow my blog with Bloglovin

Well, the time has come! I have been working on the new layout for this website and it is just about ready to be installed! Once you see the new layout some (not all but most) of the navigation will not be linked. OVER the next couple of weeks I will be tweaking the navigation, editing content, and adding lots of new features! I will also be updating some of my "staple" posts so they better reflect the direction I am now going!

WE are on the verge of kicking off a completely new platform, and I am STOKED! This website has become one of my children, and just like a child it is growing! There are going to be lots of new changes in 2016 including a whole new lifestyle section, new meal plans, recipes, and MORE! So make sure you follow me for all the details!

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30 Day Challenge Group Planner KIT

March 4, 2016, 2:34 pm

≫ Next: Basic Business Planner

≪ Previous: Navigation is partially DOWN

I have been planning on releasing some MORE coach resources for some time, so I figured what better way to start than with a challenge planner. This isn't just a way for you to plan your challenges but it also includes complete posting guides (PDF & Excel <--- for bulk uploading), daily post images, and custom tools to help your challengers stay accountable! This group isn't targeted to a specific workout or product, it's focus is eating clean, working out, and planning to succeed!

Challenge GUIDES:
These are the daily posting guides for your group. They will be provided in PDF format as well as excel for bulk uploading. If you use sendible to schedule your group posts you will LOVE the excel post template. WITH these you will not only be able to schedule your post in minutes, but you will also have the images to go with it <----I personally use sendible for all my groups for this reason! It does have a monthly service fee of around 10 bucks, but you can get the first 30 days free if you are new to the service. (TOTALLY worth it in my opinion!)

SO what's included in the daily posts? (SEE samples below)
1. Welcome to the day posts (day 1 to 30)
2. Fit tip daily post with day (day 1 to 30)
3. Recipe of the Day posts (day 1 to 30). These are ALL healthy clean eating recipes and they include breakfast, lunch, dinner, smoothies, crockpot and MORE...
4. Daily accountability check in posts (day 1 to 30)

Challenge Images:
Along with the daily posting content there are also images to go along with each. Not only do you get 4 pretty stylish images to post each day you also get some bonus images! I have included both a facebook group banner and event banner along with completely customize-able templates to both banners and daily image posts as well as 2 group logo's!! There is a total of 146 HIGH QUALITY PNG images! (the screen shots below are by no means a representation of quality. These are low quality screen shots, the images you will receive are very high quality and resolution.)

1. New Day kickoff (30)
2. Challenge Tip (30)
3. Challenge Recipes (30)
4. Daily accountability check-in (30)

5. FB Banners and banner templates (9)
6. Image post Templates (15)
7. Challenge Logo "The Challenge" (2)

Challenger Tools:

These are tools you can add to your challenge files that will help your challengers stay personal accountable and giving them ideas for healthy foods to eat.

1. 30 Day challenge journal (male and female versions) 46 page PDF

2. 30 Day Challenge Recipe book (100+++ recipes!) 53 page PDF

3. (BONUS) Weekly Meal planner (based on the portion control cheat sheet. 2 page PDF

4 Coach Tools

---Challenge Group Planner 1 page PDF

---Challenge Social Media Planner 1 page PDF

OK... so there YOU have it!!

Here is a BREAKDOWN of everything you get

10 PDF files
4 Excel files
146 PNG images

This challenge kit is meant for people who run motivational fitness groups. It is not product specific so it could be used for a wide range of health related "coaching" groups. (I don't have this on etsy yet, but it's definitely going to be up there!) You can purchase this kit by clicking the button BELOW... but first:

1. You will check out with paypal so the download email is automatically sent to the email address you use on paypal. Please make sure your address is current before you purchase.

2. You will receive an automatic email containing your download link when you complete your purchase.

3. This will be a zip file. All you have to do is unzip the folder to access the contents (pictured above). Every computer is capable of doing this with no additional software to download. If you are unsure how to open this file just google "upzip a file on ____(your computer brand)______. If you are downloading from a phone or tablet you will likely need to have an app installed that unzips folders.

4. If you see black squares or font distortion on the pdf files you need to update your pdf viewer.

5. Image templates can easily be edited using gimp or pic monkey. Also remember the pics in this post are low quality screen shots. The images and files are all high quality high resolution.

6. Due to the personalized nature of my products, I cannot provide a refund once a digital file has been sent. However, if you are unhappy with your purchase for any reason I would be happy to work with you to get you the product you want.

7. Once purchased, these pages can be used to plan your own 30 day challenge, you also have the ability to share the challenge journal, weekly meal planner, and the challenge recipe book with your customers in with in the group. All other files are for personal use only and may not be shared.

*Please note: This file is for personal use only. You may not forward, share, sell or distribute the file. It is for non-commercial use only. To Insanity And Back retains all rights.

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Basic Business Planner

October 12, 2015, 5:37 pm

≫ Next: Prepping & Planning

≪ Previous: 30 Day Challenge Group Planner KIT

I know a LOT of you have been asking for me to do this for awhile. I have a TON of coach planners but not a simple basic business planner anyone can use! WELL here it is... my business planner completely broken down (with none of the extra coaching stuff!). This would work great for any business or home based business where you want to plan, track, and monitor what you have going on!

Check out all the details BELOW!!

Business Planner which includes the following worksheets:

(9 pages including the cover)

Monthly planner
Client list
Contact list
Client Email planner
Sale Log
Expense tracker
Monthly profit worksheet
Yearly Business plan

Blogging Planner which includes the following worksheets:

(7 Pages including the cover)

Blog Calendar
Post Planner (Individual)
Post Planner (weekly)
Post Series Planner
Yearly Blog Plan
Blog Ideas

Facebook Planner which includes the following worksheets:

(7 Pages including the cover)

Post Schedule
Weekly Post Planner
Post Series Planner
Facebook Calendar
Yearly Facebook Plan
Page Details

Instagram Planner which includes the following worksheets:

(5 pages including the cover)

Instagram Schedule
Instagram Planner
Hashtag Keeper
Photo A Day planner

This planner comes in a zip folder that includes the files below

1. You will check out with paypal so the download email is automatically sent to the email address you use on paypal. Please make sure your address is current before you purchase.

2. You will receive an automatic email containing your download link when you complete your purchase.

3. This will be a zip file. All you have to do is unzip the folder to access the contents (pictured above). Every computer is capable of doing this with no additional software to download. If you are unsure how to open this file just google "upzip a file on ____(your computer brand)______. If you are downloading from a phone or tablet you will likely need to have an app installed that unzips folders.

4. If you see black squares or font distortion on the pdf files you need to update your pdf viewer.

5.. Due to the personalized nature of my products, I cannot provide a refund once a digital file has been sent. However, if you are unhappy with your purchase for any reason I would be happy to work with you to get you the product you want.

7. Once purchased, these pages can be printed out as needed.

*Please note: This file is for personal use only. You may not forward, share, sell or distribute the file. It is for non-commercial use only. To Insanity And Back retains all rights.

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Prepping & Planning

March 17, 2016, 8:00 am

≫ Next: Clean Eating 101

≪ Previous: Basic Business Planner

****UPDATED printables coming SOON!!!******

I have been planning this post (and a few others wink WINK) in my head for a long time, but I just hadn't had the time to get them written out. Until today that is hahaha...

Today is ALL about prepping and planning! In "Clean Eating 101" we talked about the BASICS of clean eating, the grocery list covered the foods (this post is coming!), and today we are going to put it all together in a functional easy to use plan. Creating a successful meal plan that works for you, your family, and your schedule is initially going to be a process of trial and error.

It's easy to over-complicate this process so we are going to start with the BASICS. After you have mastered this you will be well on your way to planning and prepping like a PRO! My handy meal planner(s) helps you plan a whole week of meals or a single day, making cooking and shopping easier than ever. If you fail to plan you plan to fail! Sit down and list all your meals for the week. What are your breakfasts, lunches, Dinners, and Snacks?! Start filling in your days on the weekly meal planner OR take it one day at t time with the daily planner... Just don’t complicate it. You don’t have to be a five star chef… Some of the most successful fitness people eat the same things day in and day out rarely deviating… It’s a great way to start forming that health habit! Start simple and once you get the hang of it test out a new recipe on the weekend. Pick out a few health staples and build your recipe list from there. Remember this is all about finding what works for you!

MEAL PLANNING
Menu planning doesn't have be complicated! Planning meals ahead requires a small investment of time, but can reap great rewards:

A menu plan saves money. Reducing trips to the supermarket, a menu plan reduces impulse spending. Using leftovers efficiently cuts food waste, while planned buying in bulk makes it easy to stockpile freezer meals at reduced prices.
A menu plan saves time. No dash to the neighbors for a missing ingredient, no frantic searches through the freezer for something, anything to thaw for dinner.
A menu plan improves nutrition. Without the daily dash to the supermarket, there's time to prepare side dishes and salads to complement the main dish, increasing the family's consumption of fruits and vegetables. Knowing what to serve each day--and having the ingredients already on hand--cuts back on the drive-through habit.

Ready to get started?

Pull out your planner
Establish a goal for daily calorie intake
Gather your favorite cookbooks, healthy recipes, or things you have wanted to try (CHECK OUT PINTEREST
Fill out each day of breakfast
Fill out each day of Lunch
Fill out each day of Dinner
Fill out 2-3 snacks per day
Remember to balance your daily plan (i.e. not too many carbs or too few veggies refer to portion control and serving sizes in section 3)
Make sure you do not go below 1200 calories
Make Grocery List, plan shopping trip!
Start SIMPLE (Check out some of my sample plans HERE) <---print these off and start creating your MEAL planning binder! 7 daily plans to choose from!

Weekly Planner PDF DOWNLOAD

Daily Meal Planner Download

TAKING INVENTORY

Now that you have planned out your meals for the week it’s time to take an inventory of what you have in your pantry, fridge, and freezer… if you can’t eat it responsibly GET rid of it! I’m not saying you have to trash everything… donate what you can, or give it away to family and friends! Keeping a running inventory of your panty, fridge, and freezer will help you see what you have on hand when you are planning your grocery list. It also helps you save money (and reduce waste!) by helping you plan your menu plan based upon what you already have in your refrigerator and freezer. Here are things you will need to replace:

Replace refined sugar and brown sugar with Sucanat, which is different from sugar and brown sugar, because it retains its molasses. It is basically just dried sugar cane juice. You can also use Agave nectar. Unlike fad diets, artificial sweeteners are not endorsed with this way of eating, because those sweeteners are unnatural. The body cannot properly break down those foreign chemicals. When this occurs free radicals are created in the body and free radicals have been linked to cancer. This is not a "patch" up diet, but a way of living.
Swap out corn oil for olive oil and canola oil.
Swap out white rice for brown rice. Cook a huge batch of brown and use it throughout the week, because it takes longer to cook than white rice.
Swap out white flour for oat flour. Oat flour works really well for breading and baking. Of course you're also free to use other flours, but oat flour is closest in consistency.
GET RID of all processed FOOD!

READ labels

Don't Eat Foods with Ingredients You Can't Pronounce. If you can't state the name of a particular ingredient in the food you're about to dine on, then consider passing. In bread products make sure you avoid any flours that are “enriched” or bleached these grains have been stripped and are filled will additives to replace nutrients lost in the manufacturing process. If you are looking at food labels with a real food magnifying glass, you won’t be looking for what the FDA directs you to, such as the calories, fat grams, etc. And you certainly won’t be using the recommendations of their food pyramid, but, instead, you’ll be looking at the ingredients.

What ingredients should we avoid? Here are some foods that should be avoided at all costs when you are reading food labels with a real food magnifying glass:

Diet foods or diet soda
All artificial sweeteners, such as aspartame, Nutrasweet, Equal sucralose (Splenda), sorbitol, acesulfame-k (potassium), and others
HFCS (high fructose corn syrup)
Flavor enhancers or preservatives, including maltodextrin, nitrites/nitrates (frequently found in processed meats), or MSG; also avoid anything with hydrolyzed or autolyzed-yeast extracts & soy proteins
All artificial flavorings
Added colors
Bad oils, like hydrogenated or partially-hydrogenated oils, such as vegetable or canola oil, margarine, etc.

Download your List

Grocery LIST & SHOPPING

Now that you have your meal plan, and your inventory is done it’s time to start making your list! What do you need for your week of clean eating? Get out the grocery list and start writing down what you need because it’s time to GO shopping but REMEMBER…

Shop the Perimeter of the Grocery Store: Every store is different, but as a general rule, the outside edge is the natural habitat of the fresh vegetable, meat market, whole-grain baked goods, and the nuts and dried fruits in the bulk bin. Get comfortable here; it is now your territory. You'll probably have to venture into the interior for some staples like olive oil, but keep your blinders on. You're entering a museum of extravagant packaging and manipulative slogans. Few of the items you see in the store's interior promote good health; it's a stretch to call most of it "food." The perimeter is also usually the home of the dairy case and the beer and wine display, so stay strong. Remember if you can’t eat it responsibly DON'T’BUY it!
One of the greatest misconceptions people have about making healthy food choices is that it somehow "costs too much" to eat right. Nothing could be further from the truth! In fact, people often forget to factor in the sick days, prescriptions, doctor visits, and the price of a reduced quality of life that comes from eating an unhealthy diet. Eating for optimal nutrition health can actually a sound economic decision and valuable investment in your quality of life.
Buy Carbs In Bulk. Buy oatmeal, brown rice, potatoes, and beans in bulk. Always buy the larger economy sized containers when they are on sale.
Never pay FULL price for MEAT. Meat can be frozen for several months so you should only buy it when it is on sale. Watch newspaper circulars for "teaser" sales of meats designed to bring customers in the store. Tuna, chicken breast, and lean beef cuts are ALWAYS on sale at least twice a month. Look for "reduced for quick sale" or other daily specials and stock up when the price is right.
Get your PROCUCE. Always purchase produce in season. When you start buying off-season produce, the price is MUCH higher and generally you will get the best prices from a farmers/produce market. Frozen fruits and veggies are a great price effective alternative if you can’t get your hands on fresh!
Shop Using A Grocery List. Don't impulse buy. Every item you buy that you don't need adds to your perceived cost of eating healthier! Sticking to a list will help ensure you do not misappropriate the grocery funds.
Buy Generic. Let go of your brand & store loyalties. Shop by best value, not brand name.
Beans, BEANS the magical FRUIT. Beans come in many flavors and sizes. They add volume to and stretch soups, stews, side dishes, and salads. Dried beans are the most cost-effective buy. A 1-pound bag, soaked overnight and cooked, yields about 5–6 cups cooked, whereas a 1-pound can of precooked beans yields about 1 ¾ cups. Precooked beans are still a great, inexpensive protein source.
Don't Throw Anything Away. Freezing leftovers like extra rice, sauces, or chicken in 1/2 c "snack" baggies will money and time. Save for fast meals or lunches instead of eating out.
Make Your Own Salads. Bagged lettuce and pre-cut vegetables cost 3-4 times the price of uncut versions. You can tear two heads of dark leafy lettuce or cut up a few pounds of broccoli in less than one minute for the same grab & go convenience.

PREPPING your WEEK
NOW it’s time to prep your MEALS! This whole post has been BUILDING up to this point so it’s finally GO time! Eating clean definitely takes planning and preparation. I know the life of a busy mom and the struggle to feed everyone healthy, homemade meals. It’s easy to slip into fixing the family unhealthy convenience foods. Let’s face it. Making dinner with a whiny toddler on your leg or while breaking up fights between the kids isn’t exactly fun. BUT by planning and prepping your meals ahead they can easily be frozen for later use. Designate a PREP day, Cook everything on Sunday… or whatever day works best for you. I choose Monday’s because those are typically low-key days when I have time to get ready for the week ahead. I get everything washed, cut, and ready to go, so I can literally throw it together in a few minutes. Taking just an hour to get food prepared all at once saves you lots of time (and calories) during the week. Here’s what I do to prep for my meals for the week.

Wash, cut, and pack fruit. I usually cut up strawberries and pineapple, and I wash blueberries, raspberries, and grapes. I throw everything in a big bowl, so it’s ready for a quick fruit salad snack throughout the week. I also dish it out into 5 single serving containers for each day as either a snack or part of my breakfast. (1 cup per serving)
Wash and cut veggies. Have vegetables like broccoli and cauliflower ready to throw into the skillet for a quick stir-fry or ready to dip in hummus, Greek yogurt or a healthy dip. I also keep a bag of frozen veggies on hand to quickly heat up and toss into meals Eat Clean Egg white’s as well. In addition, you’ll want to prep veggies to go in a quick salad, such as tomatoes, cucumbers, red peppers, and carrots. I take the easy way out, and I buy cherry tomatoes and shredded carrots, so all I have to cut up is the cucumber (and red pepper if I feel like it)! I throw all my veggies in covered bowls this way, I can quickly throw together a salad for lunch the next day (1 cup servings)
Lean proteins. Cook lean meat like chicken or tilapia for meals throughout the week. Cut it up, and store it in single serving containers to grab for lunch to throw on your salad or heat up with 90 second brown rice bowls. Hardboiled eggs are great to have on hand, too. (3/4 to 1 cup servings or 2 hardboiled eggs)
Complex carbs. I always have bags of 90-second brown rice and sweet potatoes ready for a stir fry or baked potato in the evenings. I also cook a giant pot of quinoa on Sundays that can be mixed with vegetables and lean meat, too (1/2 cup servings)
Healthy fats. I like to portion all of my feta (or other cheeses) out, as well as avocado, almonds, other nuts, etc. (1/4 cup servings)

Storing your MEAL preps

The containers you use to store your meals in should be both microwave- and freezer-safe. Both glass and plastic may work well, if they meet these standards (all glass and plastic containers are different). Another option is large freezer bags. Certain foods will freeze well in a bag, and can then be defrosted in the refrigerator, placed in a microwave-safe container, and then reheated.
Before portioning out cooked food into containers, allow it to cool completely first and always leave extra room at the top of to allow for expansion of the food during freezing.
Make sure food is wrapped well and/or covered with air-tight lids to prevent air from getting in.
Foods with high moisture content (such as soups) tend to freeze better than drier foods.
Don’t turn your food into a mystery science project. Use a permanent marker to label each dish with a name and a date. For maximum quality and flavor, use each meal within a couple of weeks. Just like in a store, rotate your stock so that the newest meals are in the back and the oldest are in the front for easy access.
Vegetables should be slightly undercooked to prevent them from becoming mushy when you reheat them.
Be careful about bacterial contamination. Completely cool hot food before freezing it to prevent the growth of bacteria. Bacteria can grow when the outside of food freezes while the inside remains warm.
If you’re not sure a meal will freeze well, cook and freeze only a small portion the first time. If the quality is okay, then go ahead and freeze more in the future.
Read your owner's manual to find the fill level that will keep your freezer running at peak energy efficiency. Certain freezers run best when completely full, while others shouldn't be filled more than half-way.
Consider posting a freezer inventory list nearby to track the meals (and dates) of everything in the freezer. Check off each item as you remove it and you will know exactly what foods are available at all times. This also prevents forgotten foods from going to waste.
Freezing your meals is a great way to keep foods longer, but frozen doesn’t mean forever. As a general rule, fruit and vegetables will stay freezer-fresh for around eight months, fish and shellfish for up to six months, and meat and poultry for three. Trust your instincts and throw out anything from the freezer that smells or tastes "off."
Don’t re-freeze defrosted foods because the taste and texture will decline and you could be risking bacterial contamination.

ALTERNATE Downloads:

Click here to get your copy of this meal planner

↧

Clean Eating 101

March 17, 2016, 8:30 pm

≫ Next: Coach Tip: Get OUT on the WEB (Free Blog Planner)

≪ Previous: Prepping & Planning

Ready to get fit and healthy?? If your looking to drop a few pounds, shed some significant weight, or just get healthy you're probably looking for a place to start. If you're anything like me you scoured the web in search of weight loss and diet tips, but ended up more confused. I mean with all the information and options what is the best method for you? Lets face it there are programs/diets/products out there that make some pretty SERIOUS claims, but do they actually WORK??? Unfortunately I tried many of those things, looking for the quick fix only to find disappointment. PUT the pills back, drop the FAD diet, and STOP starving yourself... I have the ONE solution guaranteed to work for you!

CLEAN Eating

Food is the GOLDEN ticket to getting that fit healthy body you have always wanted. If you eat garbage, your body will show it. If you want to get serious about dropping a few pounds and shedding some unwanted body fat, pay attention to how much you eat, what you eat and when you eat it. Obviously exercise is important, but nutrition holds the key to your success. Ever heard the saying “abs are made in the kitchen”? Well it’s true! Results are 80% nutrition 20% fitness. You can bust your BUTT with Shaun T or “Bring it” with Tony Horton 7 days a week, but if you stop off at your local drive-through afterwards, you’re just not going to see the results! It’s a pretty common mindset… “I worked out… now I can eat whatever I want!” Unless you want to undo all of your hard work, this isn’t the case!

Changing your diet is one of the BIGGEST challenges. A majority of people are used to eating highly processed foods on a regular basis and breaking away from that can be hard as hell. The good news is, it isn't impossible and once you create the habit, it becomes a part of your life. This guide is going to help you get STARTED!

CLEAN Eating BASICS:
The craziest thing about clean eating is the simplicity. It's basically eating REAL food, you know... that stuff our ancestors ate before the grocery shelves filled with processed, man made, food like products.!! Eating clean means you are eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: "if man made it, don't eat it."

A person that eats clean generally does the following:

Eliminates refined sugar
Cooks healthy meals
Packs healthy meals
Makes healthy choices when dining out
Drinks a lot of water
Eats 5-6 small meals per day
Eliminates alcoholic beverages (or significantly limits it)
Always eats breakfast within an hour of waking

So what can you eat? Check out the general guideline below for what a typical "clean diet" consists of:

Veggies
LOTS of VEGGIES: Purchase fresh (local) veggies whenever possible. When unable to purchase fresh produce, frozen is your next best bet, and then canned. Try to look for low sodium or “no salt added” varieties. You can healthily cook veggies a ton of ways, actually any way except frying! Steaming, blanching and stir-fry are great and really retain a ton of nutrients and color! OR just eat them raw! Most veggies are considered zero calorie foods, meaning your body actually burns more calories eating, digesting and eliminating them than the vegetables contain in the first place, so they really are the perfect food!

Fruit
Fruit DAILY: Purchase fresh (local) fruits whenever possible. When unable to purchase fresh, frozen is your next best bet (and at times a cheaper alternative depending on the season). Fruits in their natural form are considered clean. Many clean eaters eat them in abundance. I, personally, do not. Although the sugar they contain is completely natural you can still have too much of it. I try to limit my fruit consumption to the morning/noon it gives your body a chance to burn it off before bedtime! Be sure to avoid canned fruit that is packed in syrup or frozen fruits that have sugars added.

Protein

LOTS of LEAN protein: When possible, look for meats labeled organic, free-range, or steroid, hormone and antibiotic-free. You want just the meat, not a ton of additives and chemicals along with it! The best way to cook your meat would be to grill it. Grilling allows the fats to drip off, however, most methods are fine, except for frying! Choose meats as lean as possible and trim the fat from them prior to cooking. Stick more with the chicken and turkey as red meats and pork tend to be higher in fats. The usual recommendation is red meat only about twice a week. Other great sources of lean protein are fish, shrimp (yum), and let’s not forget about plant based proteins for my vegetarian and vegan friends! Protein powders aren’t usually considered “clean” due to the filler and added sweeteners, BUT there are a few clean versions on the market so just look around and see what’s out there. Last but not least…EGGS!!! I eat tons of eggs. Mostly whites.

Carbs

WHOLE GRAINS: Carbs are easy! Stick with complex carbs and whole grains like sweet potatoes, beans, brown rice, wild rice, quinoa, sprouted grain bread, etc. White flour is not considered clean but there are a TON of alternatives: oat, coconut, almond, etc. And of course veggies and fruits also contain clean carbs!

Dairy
LIMITED Dairy: The big issue with dairy products, in my opinion are yogurts and milk. While both contain many essential nutrients, both are also high in sugar, especially yogurts. They get such a good rep as a “health” food, but that’s not necessarily the case. Many single serving yogurts contain 20+ grams of sugar! When choosing yogurt, pay close attention to the sugar content. Many items marketed as low fat often have higher sugar. I opt for nonfat cottage cheese and nonfat plain Greek yogurt. My advice on cow’s milk would be to do your research and form your own opinions. Many claim that the hormone’s given to cow’s to increase milk production are harmful to humans, yet I’ve also read many articles refuting that. And the same goes for the arguments regarding antibiotics and also whole vs. skim. I tend to stick with unsweetened almond milk. Lots of good nutrients and more calcium than cow’s milk.

Fats
HEALTHY Fats: Not all fats are created equal. Remember, saturated fats and trans fats are BAD because they contribute to high cholesterol and heart disease but polyunsaturated and monounsaturated fats are good for you and can actually do the opposite! Think french fries vs. avocado. So cut the bad fats out and bring the good ones in…..in moderation of course. I’m not advising you to go eat 10 avocados a day or even have cheese daily!!! It’s all about moderation!

Sugars

NO Artificial sweeteners, OR refined Sugar: Most sugar substitutes are nothing more than chemicals and are terrible for your body. The most widely accepted “clean” sweetener is stevia, which is naturally occurring and is made from the stevia plant, the most popular brand name being Truvia. There are some other forms that are considered clean by some people as well, but this is the most common. Try and find a brand that is pure stevia since some brands still have added chemicals. Still, too much of anything can be bad, so try and use it in moderation!

Extras

CONDIMENTS: Neither table sugar nor artificial sweeteners are considered clean. So that, right off the bat, rules out the majority of condiments. If you’re going to eat clean, product labels will become your bff’s, and take my word for it, you will be shocked by how many things contain sugar…and a lot of it! Oils and vinegar are permitted, usually organic or low-sugar ketchup is okay. Most brown or spicy mustards are okay (watch the honey mustard varieties). Hot sauces are usually okay. I usually avoid the salad dressing aisle all together but your best bet is usually a light vinaigrette! Just use your judgment and read your labels!!

HOW to get started:

Difficulty Level: Challenging (but worth it!)

Determine your Calories here is a calculator

PLAN TO Eat 5-6 small meals a day: breakfast, lunch, dinner and 2-3 snacks. Try to eat every few hours to curb hunger and promote a higher metabolism, but keep your eye on portion sizes. (THERE WILL be a prepping/planning & grocery list post(s) coming soon so check back for the link!)

Choose whole grains and complex carbohydrates to give you more energy and keep you feeling fuller longer. Remember that whole wheat is not necessarily whole grain. Look for breads, rice and pasta that are not just brown, but also made with 100% whole grains. One serving is about the size of your closed fist.

Leave calorie-filled, non-nutritional "junk food" at the grocery store. If you buy fresh foods, you will eat fresh foods.

Eat LOTS of Veggies! Try to add one serving, about a handful, at each per meal. Fruits also make great snacks because they are full of natural sugar and can help fight those afternoon sugar cravings.

Eat lean meats, chicken and fish whenever possible, staying away from processed and fatty meats. This will give you much needed protein with little fat. One serving is about the size of you palm.

Read labels. Look at calorie counts but also look at nutritional value and ingredients. Try to avoid foods with white flour, sugar and sugar substitutes, saturated fats and trans-fats. If there is a long list of ingredients and you can’t read all of them, put it down and walk over to the produce aisle.

Take small bags of unsalted almonds, cashews and walnuts with you to work so you don't get tempted by vending machines and breakroom junk food.

DRINK lots of water! As a general rule you should be consuming half your body weight in ounces of water, possibly more depending on your workout intensity and climate.

Give yourself a "cheat day" but remember not to go overboard. Allow yourself a meal out with friends or a special food, but try not to undo all your hard work from the rest of the week. Enjoy being healthy!

Difficult yes, but ALSO well worth the effort!

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Coach Tip: Get OUT on the WEB (Free Blog Planner)

January 14, 2016, 8:01 am

≫ Next: the CUTEST 2016 - 2017 Calendar

≪ Previous: Clean Eating 101

Are you a bachbody coach looking to build your business online? Ready to start reaching your ideal customers and cold market? If your friends and family aren't interested in what your doing then you need to really put yourself out there in order to be successful. I knew when I started my business I was going to need to think outside the box. I had a hundred friends on facebook (all legit people I know in real life) and none of them wanted anything to do with Beachbody programs, products, or the coaching opportunity. So I decided to put myself out there on social media via blogger, facebook, and Pinterest. BUT blogger was really the start of it all, so today I want to take the time to share with you the VALUE of having a personal website for the long-term benefit of your business. (This post was all about getting your blogger blog set up initially as a coach, but anyone could use this advise to get started)

So what are some of the LONG term benefits?

You'll attract NEW clients who are genuinely interested in the programs, products, and opportunity
You'll have Valuable SHAREABLE CONTENT
You'll BECOME searchable online
You'll have CREATED a space where people can see who you are, what you are all about, and RELATE to you.
You'll be able to link all of your social networks in one place (creating your business HUB).
It's something you have complete control of.

There are lots of posts and articles about why staring your own blog is a great idea — and the technical side of things: customer retention, lead generation, and rankings in the search engines. But if you’re a new coach or just someone wanting to start a blog, the thought of launching a blog may be a bit intimidating. You may not think you're a writer, or a techie but I am here to tell you that you don't have to be either. Setting up your FIRST blog is a simple, painless, FREE process you can begin taking advantage of today... (I started my first one as a weight loss journal!)

Ready to get started....

Follow the steps below and see blog setup checklist and planner at the bottom.

1. STALK other successful BLOGGERS
I'm not talking about getting all crazy and literally stalking them, but following other successful bloggers just happens to be a great way for you to find your own personal blog style. Get out there and start searching to see what other people are doing, see how they use their blog personally and to promote their business/themselves. This is a GREAT way to get ideas, inspiration, and motivation for creating content and designing your own blog.

2. Think about what you want to be known for
Just like facebook and other parts of your business you want to think of how you can add value. What do your ideal customers want to see, what do they what to know about, what are their interests.

CONSIDER: Who’s your audience and their wants, needs, and interests? That is what will determine the general direction for you to take on your blog. But to know that, you need to know who they are. Who is your ideal customer?? Are they male or female? What age group do they fall into? Where are they located? How Web savvy are they? Are they comfortable with blogs and engaging or are you going to have to show them the ropes? What kind of language do they naturally use? Do they have kids? What are their interests? You want to not only pinpoint the type of information they’re interested in, but how they want it delivered. Are they more visual than text-based? Will they want long, informative How To’s or are they coming for debate? The clearer the image you can paint of your audience and ideal customer, the better the better you’ll be able to target content that will get you results. Once you know your ideal customer pick 5 topics you want your blog to initially focus on. See a few examples below.

Nutrition & Fitness
Fashion
Beauty
Family
Food (recipes)
DIY projects
Faith
Outdoors
Animals
Kids
How to's
etc.

3. BUILD excitementFrom the moment you decide you’ll be starting a blog, you want to work on creating buzz around it. Start talking about it on Twitter, facebook, instagram and pinterest. Put teasers in your customer emails and on Facebook. Everyone should know that a blog is coming and they should be excitedly awaiting your arrival.

It doesn't matter how your blog looks, it's the effort you put into the content and your passion for it. When people see you are excited about something it makes them excited too. Getting on the web for the first time is a BIG deal be PROUD of it!

4. SET Up your FREE Blog {but keep it private}
You can use www.Blogger.com to get a free account started but there are also other sites you can use such as wix, wordpress & many others. It honestly just depends on finding a platform you can work with best. I just have a love for blogger (formerly blog spot) for a few reasons:

Easy to initially set up: You can create a SIMPLE functional blog in minutes. There are several great templates you can choose from that will get you up and running. If your not super technical this is perfect for you. I'm also going to be putting up a few customized templates (for coaches) so stay tuned.

Easy to use: It's easy to see your stats, post new content, and change your layout all from the comfort of your blogger dashboard!

Easy (if you are willing to learn) to customize: If you are looking for that AMAZING page you LOVE... there are tons of AMAZING templates you can find for free or low LOW cost. You'll need to learn how to change and link navigation, edit certain images within the code, and link your social icons. Google can teach you everything you want to know. There are tutorials, forums, and how to's all over the web... I knew nothing when I started. It will take time and patients but it's totally worth learning. ESPECIALLY if you are a coach! As a coach you can create a few stock templates for your coaches to use which makes a GREAT incentive for emerald rank advancement! You can find some pretty amazing templates at Btemplates

It's "google based" (think search rankings!!): I personally feel that being google based gives blogger the slight advantage in both search ranking and image searches, which makes it a LOT easier for the right people to find you!

Don't get stuck on the design: Let's face it, we all want a site that is flawlessly beautiful. But the hard truth is... you're not going to be getting many visitors initially. BUT... you are putting yourself out there. Just get set up initially and worry about the design aspect later. I started with a basic blogger template which is a great way to get set up fast. You can always go in at a later date and give your blog a BIG grand "makeover" which can be a great way to build excitement again after you have been up and running for awhile!

Once you create your blog go into settings in the blogger control panel and make sure the readers are set to private. YOU want to be the ONLY reader until you can get your house in order!

5. "Seed content"
What they heck does that mean, RIGHT? Well seeded content are the posts you will create and publish on your blog before you go live (public, remember YOU are the only reader right now). You will want NO less than 3 posts published, but ideally you should have at-least 10-20 before you flip the switch to public. You need to have quality and engaging content up when you first announce your blog – something that tells people who you are, sets the tone for future content, and engages their interest enough that they’ll want to subscribe or follow you. The goal is to keep them coming back for more. So as a NEW coach where should you start?

About Me- This is hands down one of the most important pages on your blog. Take time to share your story, details about your life, your WHY (why you became a coach, why your doing all this), your goals, and plans for the future. Who are you and WHO do you want to be? Just don't be generic. You don't want to have a "copy paste" about me section that is just like a hundred other coaches. This post may be the hardest to write (it usually is for me!) but it let you be REAL about who you are!

Join My Team- You'll want people to be able to easily join your team! Write a post about the team you are building, your goals, and what you are willing to offer to your clients and coaches. It doesn't matter if you have 100 coaches/customers or 2... if your not excited about your team and what you are doing why would anyone want to sign up with you?! Make sure at the end of your post you create links to "sign up free", become a coach, and contact you (always set these to open in a new page, you don't want people to leave your blog!)

CLEAN eating, EATING healthy, nutrition, etc.- As a coach this is DEFINITELY a have to have post for your blog. If you are still learning about nutrition yourself use this as an opportunity to do some research and SHARE with people what you are learning. You are going to have a LOT of people asking you about nutrition and what you are doing so having this post is a great way to share that information. It gives you a link you can easily share without having to type out each time exactly what you are doing. If you are using 21 day fix you can incorporate it into the post! Share the basics of eating healthy, how to do it, and how to get started, along with exactly what you are doing or what you are learning about!

Working out - Why you should be working out- kind of a no brain-er right?! Sometimes people just need to hear why it's important to get a workout it. Think about the benefits, workout options, and tips you could give people about getting started with a fitness routine. You want to make sure this post gives free options (walking, biking, swimming, etc.), you don't want to come off like your pitching workout programs but be sure to include reviews of programs you have personally used!

Goal SETTING- This is a great place to share with people why and how they can set goals that will change their life. You can show them how to set a fitness goal, a family goal, or even a personal goal. If your not great with goal setting this is a great way for you to research, practice it, and share with your audience how they can start doing it with you!

NOW think of your TOPICS you want to be know for and create one post for each. Remember #2 up above! Remember to USE high quality images in your posts (this will keep you looking cohesive and professional! I use GIMP)

6. Create a BLOG plan
I think it’s really important for a new blogger to have content laid out for the first month, even two months of the blog. Doing so takes away the panic of having to come up with great content on the fly and allows you to control what you’re publishing, how often you’re publishing, and what audiences you’re going after. You don't have to be posting everyday but as a new blogger you will want to be adding 1-3+ new posts per week. This will keep your blog active and attract new visitors. See Blog planner below.

7. GO public
Once you have completed your blog checklist below, published your seeded content, and have created your blog plan it's time to take your blog public. So into the blogger dashboard and click settings and change your blog readers from private to public!

CONGRATS... You're a blogger!

Alternate download link

Link one is drop box and the other is google drive. I use free file hosting for all my "freebies"

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the CUTEST 2016 - 2017 Calendar

March 31, 2016, 10:56 am

≫ Next: 21 Day FIX Daily container TRACKING stickers

≪ Previous: Coach Tip: Get OUT on the WEB (Free Blog Planner)

WELCOME to your YEAR... Well an overview of it anyway! This cute little 2016 - 2017 calendar is perfect to hang on your fridge for a family planner or it can be printed and added to a binder. You can also use it to make those really cool Hanging clipboard calendars (I am obsessed with those!! BTW you can snag the clipboard pictured at dollar tree!)

You with get 1 zip folder containing 4 PDF files:

Complete 2016 12 Month Calendar
Complete 2017 12 Month Calendar
Motivational Cover page
Blank Cover Page

These calendar pages are simple for those that love simplicity, and it can be customized with stickers, washi tape, and colorful makers for those that like to add your own flair (I WILL be posting pdf sticker downloads on here in the next few weeks so make sure you check it out!)

I designed this for my fridge. It's great to keep the family all on the same page and it makes it so events/obligations can be seen by everyone! It also matches the NEW planner/agenda I am working on!!! GRAB yours today (or enter the giveaway BELOW for a chance to win one!!). Stay tuned for additional coordinating printables!

Only $4

MORE DETAILS

All documents come in the default colors shown.

INSTANT DOWNLOAD! Once your payment has cleared, a download link will be sent to your email. Since I use paypal this is sent to the email address associated with your paypal account. Please make sure your address in current.

These pages are full size PDF documents and should be printed on 8.5 x 11 inch paper.

If you see and font distortion or black boxes on your printout: Update your PDF viewer to the latest version and that will resolve the problem.

Due to the personalized nature of my products, I cannot provide a refund once a digital file has been sent. However, if you are unhappy with your purchase for any reason I would be happy to work with you to get you the product you want.

*Please note: This file is for personal use only. You may not forward, share, sell or distribute the file. It is for non-commercial use only. To Insanity And Back retains all rights.

If you have any questions or concerns, please feel free to send me a message on Etsy, reach out on social media, or email me through my website!

a Rafflecopter giveaway

↧

21 Day FIX Daily container TRACKING stickers

April 5, 2016, 8:54 am

≫ Next: Beachbody Coach Graphics (Rank pins Complete SET Free download)

≪ Previous: the CUTEST 2016 - 2017 Calendar

If you have followed my website or social media accounts knows I have a serious LOVE for the 21 day fix! I knew when this program released that the portion control containers were going to be a GAME changer for a lot of people. It doesn't matter if you are a seasoned pro or someone who is just staring out this system can help you transform the way you look at food in a way that is so simple it's ridiculous.

As much as I LOVE my original fix planner (yes, YES... I was the first to have one haha), it doesn't fit my planning needs right now. For the last few weeks I have been working on my own personal Erin Condren inspired binder that covers all the things I need to plan for each month and I knew I wanted to add the fix in there somewhere but wasn't sure where to put it. It hit me yesterday... A STICKER!!!

I have been wanting to start designing stickers for awhile now and figured this little guy would be a GREAT way to start! Below you will find links to download the files of your choice. My planner is slightly bigger than the EC planner so I re-sized the sheets accordingly.

If you are printing at home and don't have one of those fancy sticker cutters you can cut by hand, or use a box cutter. I know that sounds tedious but it will work if need this sticker in your life! I actually just printed mine on Avery 18126 (half sheet labels... the store was out of full size sheets).

Stickers for My Planner

Stickers for Erin Condren Planner

These are my first stickers so I would love to hear your feedback! I tested them first but let me know if you have any problems or suggestions!

↧

Beachbody Coach Graphics (Rank pins Complete SET Free download)

January 15, 2016, 8:53 am

≫ Next: EPIC Business Planner Kit

≪ Previous: 21 Day FIX Daily container TRACKING stickers

I have been on this whole cleaning kick lately from my house to my hard drive. It's largely thanks in part to my new binder (got to manage my tasks or else nothing will get done haha). Today my focus has been cleaning out my lap top. I literally have thousands of files and images that I need to organize and move to a flash drive. While I was looking through my folders I came across these rank pins I created YEARS ago... rather than packing them up and MOVING them to never be seen again I decided I would put them up for other team building coaches to use in their business.

You can actually see a version of the diamond pin floating around on other coaches images, but this is a complete cohesive set from Emerald to 15 Star. You can easily add these images to coach pictures and celebrate rank advancement or use them to create your own personal set of team rank frames.

You can download Via Dropbox or google docs. It will be in a zip folder you will need to unzip it before you can access the images.

If you are downloading from a mobile device make sure you have an app installed that will extract the contents of the folder.

As always these are free for personal use only. You can not distribute, sell, or host this download on your person website!

ENJOY!

↧

EPIC Business Planner Kit

April 15, 2016, 11:20 am

≫ Next: 12 month Erin Condren Inspired Agenda

≪ Previous: Beachbody Coach Graphics (Rank pins Complete SET Free download)

Are you ready to bust out of your rut and start planning your business like one of the cool kids? Whether you are a business pro, Etsy shop operator, online entrepreneur, or a newbie just getting started the EPIC business planner kit will help you stay focused, organized, and in complete control!

So what makes this Business planner stand out over all the rest? Well, it's efficient, effective and it isn't redundant. I finally realized I don't need a section for every network, multiple advertising expense pages, or a section after section of repetitive forms renamed.. Instead you have one streamline planner that covers everything. No more flipping through network pages, or confusing layouts. Just one streamline planner that will fit just about every business!

1. Business Overview
2. Monthly Business Report
3. Social Media Maintenance
4. Contact Management
5. Etsy Shop
6. Extra business Forms

Exclusive Website OFFER

***This Business planner ALSO comes with a FREE 12 Month Agenda***

1. Business Overview:
This is an overview of your yearly business goals, 12-month goal map, and all your personal branding details!

Business Cover with quote (2 pages): The front side says “My business” and the back side has a quote.

Business Goals (1 page): These are your entire list of goals for the year broken down by month.

Business 1-year Goal map (2 pages): Where do you want to be in one month? Three months? 6 months? And 12 months? What are your benchmark goals?

Brand Brief (1 page): This is a breakdown of your business. Who you are, what you are doing, and your mission. Remember, if you are working in direct sales… BRAND yourself, not the company!

Brand Style (1 page): This is a style sheet for your brand. Check out other brands you love and see what they are doing and start designing your cohesive brand style. Think about colors, patters, and font.

Brand Story (1 page): This is 4 questions to telling your brand story. Do you struggle with conveying to others what you are all about? Well here is where you will create your EPIC brand story, that way when it comes time to share with someone what you are all about it’s right there….

Re-Branding questions (1 page): Are you thinking about rebranding? These questions will help you decide if it’s time to try something new!

Business Notes Section (6 Pages): This is a notes section for you to jot down notes or ideas for your business.

2. Monthly Business Report
This section is your monthly financial management system that is conveniently located all in one place! Track your income, expenses, advertising costs and MORE with ease! I print this section off and add it to my 12-month agenda each month.

Monthly business Report cover with quote (2 pages) Section cover with business quote on second page

Business Editorial Calendar (1 page) This is a monthly editorial calendar for your business. You can track payment due dates, events, and MORE!

Business Idea Map (1 Page) Here you can map your monthly business ideas!

Income Log (2 pages) Log your monthly income.

Expense log (2 pages) Track your monthly expenses.

Sales Log (2 pages) Log all your sales.

Coupons and Discounts (1 page) Keep track of your coupons and discounts.

Sponsored and giveaways (1 page) Manage your sponsored posts and giveaways.

Inventory (2 pages) Keep track of your inventory.

Invoice (1 page) Print an invoice to send with your customer’s purchase.

Custom order invoice (1 page) Print an invoice to send with a customer order.

Project planner (2 pages) Use the project planner to plan a project, custom order, or freelance job.

Monthly Business Notes (6 pages) Use these note pages to jot down ideas, thoughts, or plans for your monthly business.

3. Social Media Maintenance:

This is your social media management DASHBOARD! Instead of having NUMEROUS sections for each individual network and similar pages in each section I decided to create one management system to handle everything!! You can plan all your network posts on one page. Not only that, but you can also manage all your networks on one dashboard, create a uniform theme and preform page maintenance where it's needed. Honestly you don't need a twitter, facebook, and instagram section... you can manage it ALL together.

Social Media cover with quote (2 pages) Section cover with quote on the second page.

Social Media Goal Map (1 page) Here you can map your monthly social media goals.

Network manager Dashboard (2 pages) HERE you can track all your networks, manage your posting themes, plan page maintenance and SO much more! I seriously LOVE this page!

Social Media 31* day agenda (9 Pages) This bad boy is a social networking dream. It’s a 31-day vertical posting planner. You can plan your posts each day for multiple networks all on the same page! This comes loaded with networks. Contact me if you would like a blank one. I included my personal one, one with blogger, and one with WordPress.

Tags, Hashtags, and keyword log (2 pages) Keep all of your tags, hashtags, and keywords all in one place!

Post Planner (4 pages) You can use this post planner to plan network posts or blog posts.

Social media Notes and Ideas cover (6 pages) Use this section to jot down notes, ideas, or future networking plans!

4. Contact Management:

Whether you are working with contacts, customers, clients, affiliates, or coaches I have you COVERED! I put this section in the very back of my binder, but you can put it wherever you want.

Contact Section (6 pages): This section includes a two sided cover, and a 4-page contact sheet. You can always print more and add them in!

Customer Section (10 pages* bonus additional customer notes 2 pages) This section includes a 2 page cover, 4-page customer list, and customer profiles. You can use the customer profile page to track customer details, order history, and schedule follow-ups.

Client Section (10 pages* bonus additional client notes 2 pages) Don’t like the word customer? Prefer clients? Well this section is identical to the customer section except it’s titled “clients”.

Affiliate Section (6 pages) Are you building a team of affiliates or customer reps? Then you will want to use the affiliate section to profile all the associates under you. Track their goals, product use, and find creatives ways to keep them on track based on their individual needs! This section includes a cover and affiliate profile pages.

Coach Section (10 pages) Are you building a team of coaches? Track your team’s business goals, what motivates them, and any other details you can think of! This section includes a cover, coach profile, and GSR (getting started right) call sheet. Managing your downline just got simplified!

5. Esty Shop:

This section is for all you Etsy shop owners! If you don’t have a shop you can just leave this section out. I also put this section in either the very front or the very back of my binder. It’s more of a shop overview section. I use the monthly business section for all my financials. I just don’t see the point of having multiple sections with the same files!

Etsy shop cover with quote (2 pages) Two-page cover with motivational quote on the second page.

Etsy Editorial Calendar (1 page) This is a blank editorial calendar to schedule product release dates, events, advertising info etc.

Etsy Shop Goals (1 page) Here you can map your shops goals. What would you like to do? What new listings are you working on? Are you expanding? It’s time to map your goals!

Etsy Shop Section Manager (1page) Manage all of your etsy shop sections to keep your listings organized and easy to find!

Etsy Listing Manager (2 pages) Here you can manage and track all of your shop listings.

Etsy Listing Ideas (2 pages) Brainstorm new listing ideas!

Etsy Listing Planner (4 pages) plan all your new listings with this handy planner page with cost breakdown

Etsy Listing cost worksheet (2 pages) Here you can work out the all your listing cost details.

Etsy Shop stats (1 pages) Track your monthly shop stats all on one page.

Etsy Shop Notes (6 pages) Here you can jot down ideas, plans, or brainstorm new listings!

6. Extra Business Forms:

These are additional business forms that can be added into your planner.

Duplicates: (these are in the above files but were separated to make printing easier) Invoice (1 page), Customer order invoice (1 page), Project planner form (2 pages), Extra Posting Planner (2 pages), Extra Etsy Listing planner (2 pages)

Font Tracker (2 pages) if you download a LOT of font you need this! I am constantly forgetting about all the cool fonts I download. Here you can keep track of them and how you plan to use them.

Power Hour 31-day Checklist (1 page) Here you can plan your power hour. What are the things you need to get done and are you doing them daily? List your power hour tasks and start tracking them to build your consistency.

Ideal Client worksheet (2 pages) Here you can define your ideal client. Who are they? What are they interested in? How can you better gear your marketing for them?

Follow up form (2 pages) Do you need to follow up with your customers or clients? Then you can use this form to log and track your follow ups. There is a great 3 day, 3 week, 3 month follow up schedule that you can use to keep in touch with those who are interested in what you have to offer!

Group planner form (1 page) If you run groups or challenge groups on facebook this is a great form to plan, manage, and organize your next group. (This one is actually different than the one pictured, I improved it)

Group Manager (1 page) If you are a member of several online groups you can use this sheet to manage them. That way you don’t forget about any of your groups ever again!

Challenger Check-in (1 page) If you run challenge groups this is a great sheet to use to track your challengers check in within your group. If you see someone hasn’t be active then it’s time to reach out and see what is going on.

Call planner form (2 pages) Here you can plan calls with your team, customers, clients or anyone else you need to call for your business.

Video, webinar, tutorial planner form (2 pages) You can use this sheet to plan your video’s, webinars, tutorials, and MORE!

Weekly Business Checklist (1 page) Blank weekly business checklist broken down by priorities, power hour, and other activities.

Rank map worksheet (Beachbody 2 pages) This is a worksheet for rank advancement. Emerald, Ruby, Diamond.

Weekly Business Checklist (Beachbody partially filled in) (1 page) weekly business checklist broken down by priorities, power hour, and other activities.

THERE you have it! My NEW favorite way to plan my business, social media, and etsy shop!

Epic Business planner kit $10

With BONUS free Agenda

MORE DETAILS

All documents come in the default colors shown.

INSTANT DOWNLOAD! Once your payment has cleared, a download link will be sent to your email. Since I use paypal this is sent to the email address associated with your paypal account. Please make sure your address in current.

These pages come in Full size and A5 and can be printed all at once or as needed.

This download is a zip file. You must unzip the folder to access the contents. If you are unsure how to do this on your computer just google "how to unzip a folder for a ___________ computer". You do not need to download any additional software.

If you are downloading from a mobile device you will need an app to unzip the file folder.

If you see and font distortion or black boxes on your printout: Update your PDF viewer to the latest version and that will resolve the problem.

Due to the nature of digital items, I am unable to offer refunds or accept returns. Digital items are not tangible items that can be sent back to me, so please make sure to read the listing details to make sure that what you're ordering is right for you

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12 month Erin Condren Inspired Agenda

April 15, 2016, 12:57 pm

≫ Next: Free Weekly Mini planner kit

≪ Previous: EPIC Business Planner Kit

I am ADDICTED to planning and being the junkie that I am, I needed to design a planner that would fit my everyday life. Not to mention I have been seeing ALL those cute planner stickers floating around and really wanted to incorporate that into my design!

Introducing the ONLY planner you will ever need! (THIS PLANNER IS UNDATED so you can literally use is OVER and OVER and OVER!!! The best part about this planner is all my FREE downloads to come will fit right in with it! I will also be doing a monthly free sticker printable download!!!

This is the BASE of my personal binder! YOU Can get this planner kit FREE with the purchase of the business planner (CLICK here for details!)

This base planner kit includes:

2 sided cover page w/quote
12 Month over view "Dates to remember"
12 Month over view "Monthly goals"
12 Monthly Agenda layouts (20 pages each)

2 Sided Monthly Cover
Monthly Goal Map
2 Page Calendar Spread (undated)
Weekly vertical agenda (undated)
Notes Cover quote page (different quote each month)
4 Notes pages (2 lined, 2 graph)

2 sided back cover

You will get 3 zip files (Full size and A5 sized planner sheets) I have been playing with sizing so I am adding the A5 sizing for all of you have have been asking for them!

Each folder includes 15 PDF files

1. Planner intro and cover
2. January
3. February
4. March
5. April
6. May
7. June
8. July
9. August
10. September
11. October
12. November
13. December
14. back Cover
15. Complete yearly planner (246 pages)

This planner was designed to be printed double sided (to conserve paper). You can print the complete file or just print the sections as needed.

12 Month Agenda $8

If you purchase the business planner
you get this agenda FREE
(Click the link above for Details)

MORE DETAILS

All documents come in the default colors shown.

INSTANT DOWNLOAD! Once your payment has cleared, a download link will be sent to your email. Since I use paypal this is sent to the email address associated with your paypal account. Please make sure your address in current.

These pages come in Full size and A5 and can be printed all at once or as needed.

This download is a zip file. You must unzip the folder to access the contents. If you are unsure how to do this on your computer just google "how to unzip a folder for a ___________ computer". You do not need to download any additional software.

If you are downloading from a mobile device you will need an app to unzip the file folder.

If you see and font distortion or black boxes on your printout: Update your PDF viewer to the latest version and that will resolve the problem.

Due to the nature of digital items, I am unable to offer refunds or accept returns. Digital items are not tangible items that can be sent back to me, so please make sure to read the listing details to make sure that what you're ordering is right for you

↧

Free Weekly Mini planner kit

April 22, 2016, 6:15 pm

≫ Next: THE REAL change is HERE

≪ Previous: 12 month Erin Condren Inspired Agenda

Are you ready to PLAN your week like a ROCKSTAR?

Have you seen all those AMAZING planner stickers all over the web? Gorgeous layouts all jazzed up with some of the cutest functional and motivational stickers! I'll admit as someone who has been planning for years when I first started seeing them I thought it was just a "phase".... But I'm telling you my friends this craze is LIVE, real, and I want to be apart of it!

Ever since I created my new 12 month agenda (pictured at the bottom) I jumped on the sticker bandwagon. This has to be one of my NEW favorite ways to plan and I want to share it with YOU!

Ready to get STARTED?

Planning your week like a ROCKSTAR is all about getting started! This kit includes a two page weekly vertical layout, as well as a weekly to do list that covers goals, home, work, and other. With these pages you can plan your day, create your lists, and manage everything you have going on! You will also get three pages of fun little planner stickers you can use to add some FLAVOR!

Are you ready to SNAG your free weekly "mini" planner kit? Just sign up for my news letter and it's ALL yours! BUT wait... that's not the best part! When you sign up not only will you get this kit, you'll also get new kits, tips, and other freebies delivered right to your inbox! This is an exclusive for my email subscribers ONLY!

This is a PDF file that can be printed at home. You can use Avery full size label sheets or half size for the stickers. The store was actually sold out of full size when I went so I ended up using the half sheet and it worked perfect!

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THE REAL change is HERE

January 21, 2017, 7:35 am

≪ Previous: Free Weekly Mini planner kit

A year later (plus some, but who is counting) and the real change is finally here (I'm talking about my blog, not politics LOL)!

We are all guilty of that "when everything is perfect moment" you know the one.... it never happens. It doesn't matter if you call if "OCD", perfectionism, or a need to have all the stars aligned. It's a BAD habit and one I seem to be constantly fighting to change! It's really easy to think or plan the thing you want to do, it's that actual "doing" or "starting" that is the real struggle.

Instead of planning all these great changes I am working on, I decided to just jump right in and start. It's a tad crazy and I'm a bit scared but hey... it's time to start moving forward to that next step. A few of the things you are going to notice is that I am changing the design of the site, adding new content, and ultimately we will be more of a MOMboss / Lifestyle / Planning site.

Design and Style:

We are going to go with a clean modern design and incorporate a wide range of high quality graphics and elements.

Content:

We are going to keep food and fitness as part of our core content BUT I am also going to add posts on planning, lifestyle, and being a mom boss.

MOMboss-ing:

IS all about running your health, home, family, or business like a boss. It's all bout taking control of your INSANITY, managing the chaos, and creating a routine that you can stick with!

Stay tuned for all the details during this transition! I hope you are ready to see what I have in store for you!

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