1. Prepare for success Anyone can tell you to prep your food. Instead, prep your life for this upcoming week. What will do on Monday? Write out a short template for that day. Mine looks like this: 530 open my eyeballs. 600 Breakfast and let dogs out. 630 read/write for thirty minutes 800- 1030 work on my entrepreneur mentorship assignments 1030-1100 lunch 1100-1130 Pre-workout fruit + drive to gym 12-100 Workout + Post Workout Shake 130-230 Train clients 230-3 Food 430-630 Meet with staff / coaches development 630 Dinner + unwind 9:00 Bed Your Template…? Now, copy and paste that template across each weekday. Make any changes you need to. Maybe you take kids to school or dance recital, maybe you plan 10 minute walking breaks each hour at work. Just keep it simple and bold out the times where you can eat. NOW, what will you eat at each time you have bolded out? If you have 3 bolded times per day, you have 15 meals to decide on what you’re eating. Mine: Breakfast: 1 cup mixed berries or One Medium apple 2 egg-white patties + 3 pieces of bacon Lunch: 1 Slice of a Casserole I make with sweet potatoes, eggs, turkey sausage, and spinach or 212 meal. Pre-Workout: 1 Medium Banana or an Orange Post Workout: 1 Shake (water and powder) *It’s choc flavor so I feel like I’m breaking the rules. Dinner: 1-2 212 Meals (pre-made meal-service) or 1 fist-sized serving of protein, 1 fist-sized serving of carbohydrates (like potatoes), and 1/2 plate full of vegetables. Cooked or raw is fine. I usually repeat this template for each day. If change a few things here and there, I note it in myfitnesspal. Most weeks Noelle and I will have 1 date night out. I plan for it on my template. Your Shopping List After I plan my week, then I make my grocery list, buy the stuff I need and prepare it on Sunday. It takes about 1.5 hours. I listen to a podcast or book while I do it or put something on Netflix, like The Office. I do the same thing again on Wednesday or Thursday if needed. *212 meals get delivered to my gym each Sunday, so I don’t have to do much but grab them and heat them up to eat. And they’re really good. Snacks: If I get hungry and want to snack, I air-fry some broccoli with olive oil, salt & pepper, and lemon juice or I grab a handful of nuts. I have 2 treat meals. One on Date Night, One on Saturday whenever I like. What if my schedule is crazy?! Last weekend I took a daylong trip to see some friends and do some shooting. I bought a steak and veggies dinner-ready-to-cook from Harris Teeter. I cooked it Friday and put it into four meal containers in a cooler. Then I took it with me and stopped at a gas station to microwave it on the road. I ate the rest at his house. It doesn’t matter what your impromptu prepping looks like. As long as it works, do it. Who cares if you look silly. *You won’t, btw. Nobody cares. They probably just wish they had the discipline you do. The next two action steps coming at you: 2. Match your intake levels to meet your goals. 3. Consistency is more important than a perfect plan. Coty
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