thrive Bonus Library
Body Transformation Blueprint
How to set yourself up for a successful Transformation
I’m going to share with you my top tips for ensuring you are able to stick to your fitness goals. This is advice that has helped me stick to the plan even when motivation is non existent!
Nutrition & Meals
Here’s my advice on how to simplify nutrition so you take the emotion out of trying to eat healthy!
Your Kitchen
Clean out your pantry & fridge. Throw away anything that is not aligned with your goals. Try to keep your pantry stocked with foods that are aligned with your goals.
By removing foods that you know are not healthy/you will over eat, you remove the decision making. Eating healthy becomes the default
Meal Prepping
One of the most important habits I recommend you get good at for long term health.
I recommend you meal prep breakfast, lunch & a snack every week (this leaves flexibility for dinner)
You can get inspiration from Pinterest, Youtube, or the nutrition section in my app!
Bonus: if you are tracking macros or want to track macros to get more insight into your nutrition, use my app to calculate your macros & use Chatgpt to automatically calculate the macros in your meals!
Things to buy: meal prep containers & food scale
Pre & Post Workout
Make sure you are energized before your workout. Consume some quick carbs & caffeine 30-60 minutes before so you come in HOT!
Example: banana + coffee (or a pre-workout)
Post workout: this is the perfect time to drink a protein shake or smoothie! You want to get more carbs and protein in post workout!
Things to buy: preworkout + protein power (code KATIEY10), shaker cup
Recovery
Aim for 8 hours of sleep every night
Take at least 60 minutes to decompress before bed (stay away from things that stimulate, like your phone)
Gentle stretching before bed also helps unwind and reduce soreness
Track Your Progress
Always. Take. Photos. Trust me, you are going to wish you did.
Take photos before you start a challenge or workout program & take them weekly.
Wear the same clothes & take them at the same time with the same lighting
Weigh yourself daily (optional): same time, every day. Keep in mind that weight is composed of water, muscle, fat, etc. A weekly average is better than getting too invested in your daily weight.
Things to buy: smart scale
Closing Thought
“You don’t rise to your level of your goals, you fall to the level of your systems”
MEAL PREP 101
One of the best habits to start to improve health
If you could guarantee you’ll eat healthier, save money & look better…why wouldn’t you do it?
I’ve made meal prepping an automatic part of my routine every Sunday. This makes it easier for me to stick to my goals.
Before we get started, here’s a list of items that makes meal prepping easier:
Cooking spray, pans, sheet pans, food scale, overnight oats jars, crockpot, parchment paper, measuring cups
Here is my process:
Spend 10 minutes planning your meals
Pick a breakfast, lunch & snack for the week. I like to switch things up week to week, but always have my favorites I gravitate towards.
Finding recipes: use Pinterest, Instagram/ Tiktok, Youtube, or the recipe section on Thrive (my app)!
Breakfast favorites: turkey bacon & egg breakfast burrito (freezer friendly!), overnight oats
Lunch favorites: mexican chicken bowls, mediterranean bowls
Snack favorites: protein balls (a family hit!), healthy muffins (another family hit!)
Make a grocery list
Once you know your meals, write down everything you need. I also highly recommend you keep healthy staples in your fridge.
Fridge staples: fruits, veggies, rice, oats, potatoes, ground beef, steaks, chicken breast/thighs, seafood
Stock up with healthy whole foods
The whole point of doing this is to make healthy eating easier than eating unhealthy meals.
ex) If you love sweets, but only have fruits around…you’ll find yourself snacking on apples + oranges instead of candy. This becomes a habit over time & you’ll find yourself preferring nutritious foods over junk!
(download grocery guide here!)
The Prep
Be strategic here. Think about your recipes and which ones have longer cook times & see if you can prep multiple things at once.
ex) if you’re baking chicken in the oven, you can prep your overnight oats once they start cooking & get started on other items.
I like to start with the foods that take the longest and try to squeeze in the easier recipes or save them for the end.
When you’re done, you can split the portions in your meal prep containers (if you’re doing this for your husband also 2x the portions…highly recommend this by the way! If you are both doing this together you’re much more likely to stick to your goals.)
Tracking Your Meals
If you are tracking your macros, there are two ways I like to go about this:
The “close to perfect” method: type in the brand, total weight (in grams) and portions of the meals you’re making into chatgpt. It will give you macros you can then go and use in your food tracking app.
The “perfectionist” method: you can create meals in your food tracker. Just take the total weight of each ingredient, divide it by number of portions, and log that as a meal in your tracker. Pro tip: some trackers let you automate logging for the week for certain items
6.Include some healthy and delicious meal prep recipes (can be from the app but this just gives them more!)
Closing thought
“We do not become what we want. We become what we repeat”