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All your B3 ALL IN printables in one place! Print this document for hard copies of your Commitment Letter, questionnaires, journal

exercises, and more.JAN 09 / FEB 05

YO U R 3 0 - DAY C O M P L E T E H A N D BO O K

TO J U M P - S TA RT I N G T H E Y E A R

#B3ALLIN

WHAT I S YOUR AL L IN?

Each of us has our own story, our own motivation, our own goals—our own

“why” for committing to B3 ALL IN. Take a moment to think about your “why.”

I am committing to B3 ALL IN because

After B3 ALL IN, I want to feel

I know that being healthy is not all on me. The people who will help me stay

committed to B3 ALL IN are

.

If I feel a dip in my motivation, here are three things I’ll do to help myself get

back on track .

For the next month, I, , am committed and will B3 ALL IN.

LOVE ,

Name: Date:

B3 ALL IN

COMMITMENT LETTER your “why”

Before you dive into B3 ALL IN, take a few minutes to answer the prompts

below. Your responses are for your eyes only, so be completely honest!

My energy lately has been

My body feels

When I wake up, the first thing I want to do is

When I think of exercise, I feel

When I feel a dip in energy, my go-to fix is

My biggest food/drink cravings are

By the end of the day, I feel

I think the hardest thing about B3 ALL IN will be

B3 ALL IN

QUESTIONNAIRE before

If you’d prefer to fill out a digital version online, click here.

OVERVIEW

PANTRY STAPLES

Sunflower-seed butter

Tahini

Unsweetened shredded and/or flaked

coconut

Virgin coconut oil

Walnuts

HERBS + SP ICES

Bay leaves

Black peppercorns

Cacao powder

Cayenne pepper

Chili powder

Coriander seeds

Crushed red pepper

Cumin seeds

Curry powder

Dried basil

Dried oregano

Fennel seeds

Ground cardamom

Ground cinnamon

Ground cloves

Ground coriander

Ground cumin

Ground ginger

Ground nutmeg

Ground turmeric

Paprika

Sea Salt

WHOLE GRA INS + GRA IN

A LTERNAT IVES

Brown rice

Quinoa

Rolled oats

PROTE INS

Black beans

Chickpeas

Dry green lentils

HEALTHY FATS

Almonds (whole + slivered)

Almond butter

Almond milk

Cashews

Chia seeds

Coconut milk

Flax seeds (whole + ground)

Grapeseed oil

Hazelnuts

Hemp hearts

Olive oil

Peanuts

Peanut butter

Pecans

Pumpkin seeds

Sesame oil

Sesame seeds

Sunflower seeds

Smoked paprika

Whole cloves

M ISC .

Almond extract

Artichoke hearts

Baking soda

Balsamic vinegar

Cacao nibs

Canned diced tomatoes

Champagne vinegar

Chicken broth

Dark chocolate chips

Dates

Dijon mustard

Dried unsweetened cranberries

Dry white wine

Garlic

Green olives

Honey

Kalamata olives

Maca powder

Pure maple syrup

Rasins (classic + golden)

Red-wine vinegar

Reduced-sodium gluten-free tamari

Vanilla extract

Veggie broth

Your weekly grocery lists don’t include

the pantry staples listed below. Be sure

to stock up before B3 ALL IN starts to set

yourself up for success!

Tip:Schedule your workouts a week in advance, and treat them like

appointments that can’t be skipped. By getting them on the calendar

ahead of time, you will be much more likely to stick to your goals!

WEEK 1

B3 COMMITTED

MONDAY

NEW WEEKLY

ONL INE WORKOUT

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

THURSDAY SUNDAYTUESDAY FR IDAYWEDNESDAY SATURDAY

BREAKFAST:

Golden Milk Smoothie

LUNC H:

DIY Salad With

Cilantro Balsamic

Vinaigrette

SNAC K:

Dark Chocolate

Donut Holes

DINNER:

Sweet Potato + Black

Bean Turkey Chili

BREAKFAST:

Grain-Free Nutty

Granola

LUNC H:

Sweet Potato + Black

Bean Turkey Chili

SNAC K:

Veggies + Hummus

DINNER:

Root Veggie Tacos With

Cilantro Salsa Verde

BREAKFAST:

Cacao Coconut

Maca Shake

LUNC H:

Root Veggie Tacos With

Cilantro Salsa Verde

SNAC K:

barre3 Energy Bars

DINNER:

Southwest Quinoa

Superbowl

BREAKFAST:

Green Detox Smoothie

LUNC H:

Southwest Quinoa

Superbowl

SNAC K:

Dark Chocolate

Donut Holes

DINNER:

Slow-Cooker

Moroccan Stew

BREAKFAST:

Chai Spiced Chia

Seed Parfait

LUNC H:

Slow-Cooker

Moroccan Stew

SNAC K:

barre3 Energy Bars

DINNER:

Chicken Tacos

BREAKFAST:

Kale, Mushroom, Egg

Scramble with Chicken

Sausage

LUNC H:

Spiced Carrot +

Red Lentil Soup

SNAC K:

Rosemary Parsnip

Fries

DINNER:

Lettuce-Wrapped

Burgers With

Caramelized Onions +

Mushrooms

BREAKFAST:

Asparagus + Egg

Skillet

LUNC H:

Spinach, Apple +

Pecan Salad

SNAC K:

Smoky Butternut

Squash Hummus

DINNER:

Sweet Potato Chickpea +

Spinach Coconut Curry

Mark a t r iang le fo r each workou t you do th i s week.

WEEK 1

YOUR GROCERY L IST

▶ HEALTHY FATS

Cacao powder

Coconut water

▶ HERBS/SP ICES

Astragalus powder

Bee pollen

Chaga powder

Cilantro

Fresh ginger

Fresh turmeric

Fresh nutmeg

Mint

Parsley

Rosemary

Vanilla bean

Red cabbage

Romaine lettuce

Scallions

Spinach

Strawberries

Sweet potatoes

Tomatoes

Turnips

Zucchini

▶ WHOLE GRA INS + GRA IN ALTERNAT IVES

Buckwheat flour

Corn tortillas

Red lentils

▶ PROTE IN

organic + raised without

growth hormones, when possible

All-natural hummus

Chicken sausage links

Coconut water

Eggs

Grass-fed ground beef

Ground chicken

Ground turkey

Protein source (for DIY salad)

▶ FRU I TS + VEGGIES

fresh (not canned) + organic (frozen is okay)

3 varieties of leafy greens (for DIY salad)

4 varieties of veggies

Apples

Asparagus

Avocados

Baby portobello mushrooms

Bananas

Bell peppers

Butternut squash

Carrots

Celery root

Cherry tomatoes

Crimini mushrooms, or other mushrooms

Dates

Dried cherries

Fresh red chili pepper

Jalapeno peppers

Lemons

Limes

Mixed dried fruit (for grain free granola)

Multi colored carrots

Orange zest (for grain free granola)

Parsnips

Pears

Purple cabbage

Red + yellow onions

▶ NOTES

*This list does not include pantry staples or specific quantities.

Be sure to check the individual recipes for details.

WEEK 1

JOURNAL EXERCISETake a few minutes to jot down your goals for this program. How do you want to feel at the end? Is there anything you hope to shift in your thinking or your habits?

Tip:Never miss a Monday. Have you ever noticed how getting your week off to

a good, healthy start can make all the difference? Set the tone for your

week by making Monday-morning workouts a regular part of your routine.

WEEK 2

B3 STRONG

MONDAY

NEW WEEKLY

ONL INE WORKOUT



BREAKFAST:

Drink Your Greens

LUNC H:

Sweet Potato

Chickpea + Spinach

Coconut Curry

SNAC K:

Smoky Butternut

Squash Hummus

DINNER:

Basic Balsamic

Marinade

BREAKFAST:

Favorite Granola

LUNC H:

Warm Kale Salad

SNAC K:

Coconut Lime

Amazeballs

DINNER:

Stuffed Butternut

Squash

BREAKFAST:

Almond Banana

Oat Cups

LUNC H:

Carrot + Beet

Slaw With Quinoa

+ Chickpeas

SNAC K:

Kale Chips

DINNER:

Salmon With Pickled

Coriander +

Pomegranate

BREAKFAST:

Overnight Oats With

Cinnamon + Flax

LUNC H:

DIY Salad With

Cilantro Balsamic

Vinaigrette

SNAC K:

Coconut Matcha Fudge

DINNER:

Lemon-Olive Chicken

BREAKFAST:

Rosewater Berry

Smoothie Bowl

LUNC H:

Lemon-Olive Chicken

SNAC K:

Curried Cashews

DINNER:

Stuffed Butternut

Squash

BREAKFAST:

Energy Smoothie

LUNC H:

Warm Kale Salad

SNAC K:

Curried Cashews

DINNER:

Moroccan Chicken

Tagine

BREAKFAST:

Savory Oatmeal With

Fried Egg

LUNC H:

Autumn Greens

Panzanella Salad

SNAC K:

barre3 Chocolate

Truffles

DINNER:

Pistachio-Crusted

Tilapia With Sweet

Dijon Glaze


WEEK 2

YOUR GROCERY L IST

Matcha powder

Parsley

Raw cacao powder

Sage leaves

▶ MISC

Nutritional yeast

Rose water

Spinach

Sweet potatoes

Swiss chard


Chickpea flour

Gluten free baguette

▶ PROTE IN



1 whole chicken

Chicken breasts

Eggs

Ground turkey


Salmon fillets

Tilapia fillets

▶ HEALTHY FATS

Macadamia nuts

Raw, unsalted pistachios

Unsweetened coconut cream

▶ HERBS/SP ICES

Carob powder

Cilantro

Fresh ginger




4 varieties of veggies (for DIY salad)

Avocados

Bananas

Beets

Bell peppers

Berries (strawberries, raspberries,

blueberries)

Brussels sprouts

Butternut squash

Carrots

Cherry tomatoes

Crimini mushrooms, or other mushrooms

Cucumbers

Dried apricots

Grapefruits

Green apples

Kale

Lemons

Limes

Parsnips

Pears

Pomegranate seeds

Red + yellow onions

Scallions

Shallots

▶ NOTES



WEEK 2

JOURNAL EXERCISERevis i t the l is t in your commitment le t ter of the people who suppor t you. How have you leaned on them so far? How can you bring them into the mix even more? Do you of fer them the same suppor t they of fer you?

Tip:We’ve been conditioned to think that rewarding ourselves needs to involve a guilty-pleasure

indulgence (we’re looking at you, chocolate chip cookie). This week, try to find a new way to treat

yourself. Maybe it’s a trip to the spa, or a book you’ve been wanting to read. It doesn’t have to

cost money—a hike with a friend could be just the treat you need, and it’s absolutely free!

WEEK 3

B3 RESIL IENT

MONDAY

NEW WEEKLY

ONL INE WORKOUT



BREAKFAST:

Morning Muesli

LUNC H:

Italian Chickpea Salad

SNAC K:

Kale Chips

DINNER:

Green Chile Posole

BREAKFAST:

The Perfect Green

Smoothie

LUNC H:

Green Chile Posole

SNAC K:

Pumpkin Spice Cookies

DINNER:

Chicken Tikka Masala

BREAKFAST:

Spiced Winter Greens

Smoothie

LUNC H:

Chicken Tikka Masala

SNAC K:

Sweet Potato Fries

DINNER:

Winter En Papillote

BREAKFAST:

Kale, Mushroom, Egg

Scramble With Chicken

Sausage

LUNC H:

DIY Salad With

Cilantro Balsamic

Vinaigrette

SNAC K:

Almond Banana

Oat Cups

DINNER:

Curried Butternut

Squash + Peanut Soup

BREAKFAST:

Asparagus + Egg

Skillet

LUNC H:

Warm Kale Salad

SNAC K:

Raw Carrot Cake

Energy Bites

DINNER:

Curried Butternut

Squash + Peanut Soup

BREAKFAST:

Carrot-Ginger Smoothie

LUNC H:

Squash + Black Bean

Quinoa Bowls With

Avocado Dressing

SNAC K:

Smoky Butternut

Squash Hummus

DINNER:

Roasted Chicken

With Pomegranate

+ Herb Salad

BREAKFAST:

Berry Green

Smoothie Bowl

LUNC H:

Roasted Chicken With

Pomegranate + Herb

Salad

SNAC K:

Veggies + hummus

DINNER:

Salmon With Pickled

Coriander +

Pomegranate


▶ HERBS/SP ICES

Cilantro

Fresh basil

Fresh ginger

Fresh mint

Fresh parsley

Mexican oregano

Rosemary

Tarragon

Thyme

▶ MISC

1 jar sundried tomatoes in olive oil

Cacao nibs

Canned tomatillos

Canned whole green chilis

Garam masala

Tomato paste

▶ NOTES

WEEK 3

YOUR GROCERY L IST

Radish sprouts

Raisins

Red cabbage

Red, yellow, and sweet onions

Scallions

Shallots

Sweet potatoes

Swiss chard

Tomatoes

Zucchini


Almond meal

Gluten-free crackers

▶ PROTE IN



Canned hominy

Chicken breasts

Chicken sausage links

Eggs


Salmon fillets



1 leek



Apples

Asparagus

Avocados

Baby portabella mushrooms

Bananas

Bell peppers


blueberries)

Butternut squash

Carrots

Celery stalks

Dates

Fresh garlic

Frozen peas

Jalapeno pepper

Kale

Lemons

Limes

Pears

Poblano chili

Pomegranate seeds

Pumpkin puree



WEEK 3

JOURNAL EXERCISEWhat are three things that give you joy? Do you feel l ike you have enough t ime for these? I f not, how can you make them a prior i ty?

Tip:Shake it up. We love a tried-and-true schedule, but sometimes breaking routine can give us

just the energy boost we need. If you’ve been taking classes on the same days and during

the same time slots throughout this program, try something new this week. Who knows,

maybe you’ll find out you’re a 6 a.m.-er at heart!

WEEK 4

B3 BOUNDLESS

MONDAY

NEW WEEKLY

ONL INE WORKOUT



BREAKFAST:


LUNC H:

Spinach, Apple +

Pecan Salad

SNAC K:

Roasted Carrots With

Tahini

DINNER:

Thai Chicken Wraps

BREAKFAST:

Chai Spiced Chia

Seed Parfait

LUNC H:

DIY Salad With

Cilantro Balsamic

Vinaigrette

SNAC K:

Kale Chips

DINNER:

Thai Chicken Wraps

BREAKFAST:


LUNC H:

Harvest Lentil Soup

SNAC K:

Nut butter With

Veggies + Fruit

DINNER:

Lettuce-Wrapped Burgers

With Caramelized

Onions + Mushrooms

BREAKFAST:

Coconut Maca

Smoothie

LUNC H:

Harvest Lentil Soup

SNAC K:

Rosemary Parsnip Fries

DINNER:

Sweet Potato Chickpea

Coconut Curry

BREAKFAST:

Triple Berry Power

Smoothie

LUNC H:

Niçoise Salad

SNAC K:

Nut Butter +

Veggies or Fruit

DINNER:

Salmon With

Pickled Coriander +

Pomegranate

BREAKFAST:

Rise + Shine

Smoothie

LUNC H:

Sweet Potato and Black

Bean Turkey Chili

SNAC K:

Kale Chips

DINNER:

Sweet Potato and Black

Bean Turkey Chili

BREAKFAST:

Spiced Winter Greens

Smoothie

LUNC H:

Salmon With

Pickled Coriander +

Pomegranate

SNAC K:

Curried Cashews

DINNER:

DIY Salad With

Cilantro Balsamic

Vinaigrette


WEEK 4

YOUR GROCERY L IST

▶ MISC

Capers

Red curry paste

Romaine lettuce

Scallions

Spinach

Sweet potatoes

Swiss chard

Tomatoes

Dates

Pomegranate seeds

▶ PROTE IN



Canned tuna

Chicken breasts

Eggs

Grass-fed ground beef

Ground turkey

Protein of choice (for DIY salad)

Salmon fillets

▶ HERBS/SP ICES

Cilantro

Fresh ginger

Fresh thyme

Fresh Parsley

Fresh rosemary

Maca powder





Apples

Arugula

Avocados

Baby potatoes

Bananas

Bell peppers


blueberries)

Butter lettuce

Cabbage

Carrots

Cauliflower florets

Cherry tomatoes

Crimini mushrooms, or other variety

Dates

Fennel bulb

Fresh garlic

Jalapeno peppers

Kale

Lemons

Parsnips

Pears

Pomegranate seeds

Red and yellow onions



▶ NOTES

WEEK 4

JOURNAL EXERCISEWhat are three practices from B3 ALL IN that you’d like to continue after the program is over?

The best way to keep this good thing going? Plan. Start with February. Print out

this calendar and jot down your goals, mark your workouts, and schedule time

to connect with loved ones.

My goals for February are

I plan to work out _____ times per week.

My nutrition goals for this month are

I will connect with myself and others by

B3 ALL IN

PL AN FEBRUARY

FEBRUARY 2017

SUN MON TUES WED

1

85

12

19

26

15

22

3

107

14

21

28

17

24

2

96

13

20

27

16

23

4

11

18

25

THRUS FR I SAT

Remember that questionnaire you filled out at the beginning of B3 ALL IN? It’s

back! Today, take a few minutes to answer the prompts below. They’re exactly

the same as the prompts from your original questionnaire, but we have a feeling

your answers will be completely different!

My energy lately has been

My body feels

When I wake up, the first thing I want to do is

When I think of exercise, I feel

When I feel a dip in energy, my go-to fix is

My biggest food/drink cravings are

By the end of the day, I feel

I think the hardest thing about B3 ALL IN was

B3 ALL IN

QUESTIONNAIRE after.

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