By using thekatrinaruthshow.com, you consent to our use of cookies.

Health and Fitness

13 Simple Ways to Make Eating Healthy and Getting in Shape More Effortless

Screen Shot 2013-06-04 at 8.32.31 AM

1. Batch cook your meals

I am definitely not someone who has the time or inclination to cook each evening! I actually only cook about 2-3 nights each week, yet we eat healthy foods 90% of the time. The way this works is that I have 2-3 ‘batch cooking’ sessions per week. Often 1 is on the weekend – I’ll prepare at least 4 recipes at once, and store them in the fridge or freezer. It takes about 2 hours but is well worth it and saves a lot of time and hassle for lunches and dinners during the week.

2. Always make extra, and freeze leftovers

This is a simple rule. Even if not batch cooking – always make extra when you do cook. Store leftovers in the fridge for lunches, or freeze for those times you really can’t be bothered, or will be home late.

3. Pre-chop your vegetables

This is my favourite ‘make life easier’ tip. Take 5 minutes before you leave in the morning to chop your veg or salad for that night. It creates the perception that the work is already done, and you’re less likely to ‘not bother’ making a healthy dinner.

4. Prepare your breakfast the night before

You don’t have to actually go so far as to pre-cook your eggs, but you can get ready for breakfast the night before. This could be as simple as laying out crockery and cutlery as a reminder to make the effort. If you’re having a smoothie or something you can pre-prepare, do so. Do it right after dinner so it doesn’t feel like an extra task.

5. Lay out your healthy ‘after dinner snack’ to reduce temptation

After you finishing cleaning up dinner, be honest – you’re going to want to snack, aren’t you?! Rather than ending up giving in to temptation, lay out your chosen snack or guilt-free sweet treat in advance. Decide in advance on portion as well.

6. Keep snacks in your purse, car, desk and/or briefcase

Things like nuts and seeds, fruit (obviously replaced/eaten every couple of days), small individually wrapped pieces of cheese or even packaged up homemade snacks from this book should be on hand whenever you’re out and about. This is not a licence to eat all day, it’s simply being smart about not putting yourself in a position when you will end up having to buy junk. Protein shakes are also perfect to take with you as an on the go snack.

7. Mentally go over what you will eat the next day each day or evening

Sometimes – or often – the mental battle is the biggest hurdle to overcome. Each evening as you wash the dinner dishes, mentally go over what you will eat the next day. Remind yourself of why you’re making this effort, and give yourself a mental pat on the back for being so committed.

8. After each meal, remind yourself what your next meal is

This is just a ‘mini’ version of the above tip, and the perfect way to keep yourself motivated and accountable through the day.

9. Consider shopping online to save time

One reason many busy people don’t eat as well as they’d like is simply that they don’t have the foods they need to cook! Why not shop online to save yourself time as well as this excuse? For a small fee most supermarkets will now deliver to your home or office.

10. Use a slow cooker in colder months

For a small investment you can purchase a slow cooker to use during the long cold days of winter. These make life so easy – all you do is roughly chop meat and veg in the morning, top up with water/stock, add a few herbs, press some buttons, and then happily head out for a big day knowing that when you arrive home your delicious meal will be waiting for you! A huge benefit of using a slow cooker is not just a pre-made dinner and a beautiful smelling home, but also that the slow cooking process will render even the toughest and cheapest cuts of meats super soft and tender. Slow cookers are also perfect for cooking large portions and having leftovers.

11. Plan your recipes and shopping list in advance

If you think about it, one of the reasons that eating healthy often feels like hard work is the effort of having to work out what you’ll have, and whether you need to go shopping. Get around this by at least loosely planning your week in advance. Sunday afternoon is a perfect time to do this. Sit down with your Eat Clean Get Lean eating plan and decide which meals you will be making, and what you’ll be eating each evening. Decide when to do your batch cooking, and check which ingredients you need to buy or stock up on. Write a shopping list and then hop to it! Yes, there are other things you might do on a Sunday afternoon. Yes it might feel easier to just leave it until you ‘have’ to go shopping. But eating well and being in shape is about recognising the value of investing a little time and effort now in order to make sticking to your plan effortless later. And you’re totally worth that.

12. Reward your efforts!

Finally – and possibly the most important point on this list – reward your efforts! You don’t have to be perfect every day in order to get great results. Give yourself permission to enjoy not only some ‘guilt-free’ sweet treats and desserts but also to have nights that are completely off, in which you get to just go out and order whatever you like, or have a take-out on the couch night. If you can follow the plan and eat well 80% of the time or a little more, you will see fantastic changes and you’ll stay sane. It’s really important to your long-term success that you don’t expect yourself to follow anything 100% to the letter. In fact, trying to be 100% perfect would mean you’re not following my advice to the letter, as I definitely recommend you follow an ’80-90%’ perfect rule, not 100!

13. The Best Way to Make Eating Healthy and Getting in Shape More Effortless!

eat clean get lean 3d

The absolute best way to make eating healthy and getting in shape more effortless is to get advice and a plan from someone who has been there before you, figured out what works from what doesn’t, and can show you a step-by-step and proven system to finally getting the body you want.

If you want to know how to eat, what to eat, when to eat, if you want simple and delicious recipes, meal plans, and a complete rundown of the ideal eating plan, then my Eat Clean Get Lean Plan is for you.

 

Included:

  • A full list of the foods I recommend and approve to eat on a day-to-day basis
  • Including which foods are optimum for you to achieve improved body composition, energy and health
  • Additional tips on quality, making the best choices for your body, and when the best time(s) might be to eat certain foods
  • 5 each of my favourite breakfast, lunch, dinner, snack and ‘other’ recipe ideas
  • Some snazzy ways to make your Woman Incredible protein shake more useful and interesting
  • And, of course, to make sure you most definitely know what to do with all those recommended foods I have put together some sample meal plan ideas, including the best top 5 options for each meal of your day
  • I also talk to you about carbs: when to have ‘em and which ones
  • And I cover the top supplements for women (as well as a bonus extra in which I go into more detail!)

 Screen Shot 2013-06-04 at 8.25.01 AM

Happy healthy eating!

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/