TBP Plan Ahead

Module No. 5

Alright, so I know it’s Friday and you’re probably ready to mentally ‘check-out’ as many look forward to doing for the weekends, BUT before that happens I am proposing a challenge… How about this weekend you use your spare time to get ahead? Think about it… if in a whole year you spend every weekend mentally ‘checking-out’ and not pursuing your goals that’s a total of 104 out of 365 days that you just wasted.  Doing what, binging on Netflix?  How is that going to add to your overall daily quality of life? It probably won’t.  Don’t get me wrong, it’s very important we rest especially when you’re increasing exercise and eating fewer calories… however this doesn’t mean you should confine yourself to the couch.  As humans we need to move, work hard, rest hard, and repeat. What I’m proposing is that you use this time to pick a couple of things that you can do to make the coming week go smoothly and enjoyable.  Because what is life if you’re constantly dreading it?!

Some options you could do:

1. Wash your sheets & bedding
Don’t laugh. Seriously! There is definitely not enough emphasis on this – you spend 25-30% of your day in bed sleeping so you should look forward to entering this sacred space after a long day!  Use the good smelling laundry detergent, fluff your pillows, light some candles, make this space feel delicious.
2. Do all your laundry & pre-plan workout clothes
Not having clean gym clothes is a poor, but commonly used excuse for missing a workout!  Making sure all of your intended outfits are clean and ready to go is a huge key in planning a successful week. Plus, it saves you the headache of choosing an outfit later on.
3. Clean out your fridge
I won’t even mention shopping and meal prep, since you got on that last week. 😉  But. making sure you throw away all outdated and old items from your fridge!  Otherwise you may underestimate your weekly grocery needs and find yourself unprepared. Running out of food is THE WORST!!
4. Monday Morning Mind-dump
Probably my favorite!  Before you even begin your Saturday, end off Friday by writing a list of things to do come Monday morning.  This way, you don’t have to think about them all weekend because they belong to the paper now and will be ready for you after some R&R.
Change is overwhelming – I get it.  Constantly pushing yourself outside of your comfort zone can take a toll on your mentality but doing the little things well, like taking care and loving yourself can make a huge difference when it comes to your success.  😀

Sweet Tooth? No problem

Guilt Free Snickerdoodle Muffins

(Great as snack after dinner)

Ingredients

  • 4 scoops cinnamon swirl cellucor protein
  • 3 Ripe Bananas
  • 2 cups Fage nonfat Greek Yogurt
  • 9 tbsp egg whites
  • 2 tsp baking soda
  • 1 ½ cups almond meal/flour
  • ½ cup unsweetened apple sauce
  • 1 tbsp cinnamon
  • cacao nibs (optional to top with)
  • nut butter (optional to top with)

Instructions

  • Preheat oven to 350
  • Mash bananas (or use food processor) then mix with ALL other ingredients in large mixing bowl – using spatula or spoon to blend
  • Spray muffin tin and separate batter (should make 24 muffins = 2 trays)
  • Bake for 25-30 minutes – test with toothpick to make sure fully cooked
  • Top with your favorite nut butter or cacao nibs for some extra sweetness!

Yield: 24 muffins (~104 Calories per serving) Fat/Carb/Protein = 4g/8g/9g

Learn More on YouTube

If you have questions about the training programming checkout out growing YouTube channel, TheOMNIFIT2016 (also linked in the Connect With Us section below). We are still in the process getting all of the videos that correspond to the program loaded, but will be able to help you with the exercises through the Facebook Group if it is needed.

Thank You

Thank you so much for trusting us to guide you on your journey! We are excited to grow with you.

Get Social

Don’t forget to tag us on your social media profiles when you post about the program and use our team hashtags to share progress or support! If you’re not already, please give us a follow below…

LEILA NAGHSHINEH  Program Coach

Join Us on Facebook

You may have some questions or want to share some of your progress through the week. We’d love to hear from you!!

Interested in a Customized Program?

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