Health and Fitness

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

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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!

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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!)

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Download your copy of my comprehensive Eat Clean Get Lean Plan today and receive 8 free bonuses as my gift to you!

Happy healthy eating!

Life is Now. Press Play.

PS

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.

Vibrate?

It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?

EXCITEMENT.

It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.

Zag?

You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –

AND

(drumroll)

I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.

And?

That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!

Introducing:

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on

* TIME MANIFESTATION. OH YES IT IS A THING.

AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

PLUS!

I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!

GRAB YOUR SPOT NOW, ONE TIME ONLY! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!

GET YOUR PLACE NOW! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

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3 Comments

  1. Kahlia says:

    Great advice, I’ve started getting into the habit of doing a lot of these things. I find that by pre-organising meals I cut a HUGE amount of stress out of my days. No more getting to the end of a workout and wanting to eat crap, I have my shake ready, fruit and nuts.. and I KNOW what’s for dinner. Thanks Kat.

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