by Debbie Rodrigues | Mar 16, 2018 | Health and Wellness, Planning
Planning is also your best friend when it comes to your intake. Bulk cooking is the best way to stay on track without added stress.
I participated in Bikini competitions in 2012 and 2013.
One of the things fitness and bodybuilding athletes are known for is the food.
Most of us bring our meals along no matter where we go.
I do it even for family celebrations when in contest preparation.
It’s ideal because I know what I’m eating, and I have the food I need at hand any time I want it.
I cannot imagine not finding a decent place to eat when the hunger hits hard. MY GAINS!!!!
So on this post, I’ll be sharing some tricks I have learned the past years.
You’ll see that even a can’t-cook like myself is able to get things done.
Now imagine what YOU can do too. 😉
Build a grocery list
Why did I use the word “build” instead of “write down“?
I prefer to have my list close by the whole time.
We do the groceries weekly on Friday evenings.
Generally, I get home from my workout and my boyfriend and I rush to the supermarket (the opening hours in Belgium are REALLY limited).
In other words, I never have time to check cupboards before leaving home.
So to make sure I have everything I need, I write them down (or add to a shopping list app) as soon as I notice I am low on some product.
Personally, I have a ‘stock-up’ mentality.
I never wait until a product is completely over to get a new one, mainly the ones I consistently use.
If I realize that I won’t find all the goods that I need in that shop, I already plan a visit to another market on Saturday.
It is all about planning, remember?
Choose products wisely
Not always the most expensive is best or the cheapest, worst.
Learn to read labels, understand ingredients and start to select products by what they’re and not by what brands want you to believe.
I’m not going to get into dietary matters.
Some follow very strict diets, others IIFYM; some are meat-lovers, others are vegans.
It’s something you choose for yourself.
It gets harder if your issue is related to allergies or intolerance.
For example, I have gluten and lactose intolerance.
So, it isn’t because it says “rice cake” on the package I can assume it is gluten-free.
Oats, for instance, are frequently packaged in ‘gluten contaminated‘ environment.
And the list goes on and on.
Unless you carefully read the labels, such details might pass by unnoticed.
There’s also price comparison.
Larger quantities don’t always imply lower costs.
Be attentive to the price per kg, lb, liter or ounce when choosing brands.
Get enough food variation
For quite some time, I used to eat exactly the same meals for a certain period of time.
Personally, it didn’t bother me it at all.
I had favorite dishes I looked forward to and I knew what to expect when they weren’t exactly the most delicious ones.
Even though the diet served its purpose and taught me a lot about getting organized, I prefer now to vary things as much as I can.
It isn’t in my nature (I could eat oatmeal all day long), but the trick behind food variation is nutrient variation.
That’s what you must aim for!
It isn’t as simple as saying this food is good and that one, bad.
Each vegetable, fruit, grain, dairy product, and meat has specific nutrients that our body needs in more (or less) quantity.
If you limit yourself to just a handful of choices, your diet won’t offer you everything you need.
You can find excellent charts online based on the color of the vegetables and food classification.
It is never too much to read about the subject.
1, 2, 3, go!
When cooking in bulk, I like to start with everything that goes in the oven.
While the oven is warming up, I get the food prepared and when it is cooking, I can already start something else.
Since our kitchen is small, I leave greens and other ingredients to steam for last.
While they’re steaming, I do the dishes and put away things.
In general, there’s very little to do once all food is cooked.
I must warn you that cooking isn’t my specialty at all!
Until I started with fitness competitions, I could only master noodles and rice. (not kidding)
I am a can’t-cook under development.
I don’t have the brains of a chef, so every little detail needs to be explained, or I miss the point.
So even if you’re like me, there is hope.
The Internet is a life savior for all those complicated terms and you can find references of herbs and spices combination quite easily.
Take one step at a time and you will get there!
Storage
After food is cold, it is time to pack it.
I weight and label the ziplocs I use.
Yeah, I use ziploc instead of containers to save space (small kitchen = small freezer).
In the fridge, I only keep the meals for the next 2 days. The rest, I place in the freezer.
In the evening, when I organize my things for the next day, I also grab what I’ll be taking with me to work.
I use a 6packbags Voyager backpack every day to bring my food with me.
I have to admit it’s huge and quite heavy, but since I go by car and walk just a little bit, it’s worth it.
Some people get scared by the idea of having their food prepared in large quantities in just a day.
There are those who think it’s way too much or others who just cannot see it happening.
In my case, I had a real hard time in the beginning, but it got easier and easier each week.
I would not know how to do it any different anymore.
So the idea is simple:
- Build a grocery list
- Choose products wisely
- Get enough food variation
- 1, 2, 3, go!
- Storage
Before you go
Can you answer the following question in the comments below, please?
How do you get your meal planning done?
NOTE: Even though I wrote this article in 2014, the topic is still relevant. That’s why I decided to make some small changes to the original text and republish it.
by Debbie Rodrigues | Dec 25, 2017 | Challenge, Planning
It’s easy to create a plan. The trick is how to make it efficient and easy to duplicate. Learn exactly how below.
How do you generally create a plan?
Are you the kind of person who sits down and makes a couple of notes?
Or do you take the time to reflect on your priorities before scheduling tasks?
The difference between both approaches is what makes difference.
For instance, I love planning.
I just finished organizing my planners for 2018 so that they’re accessible to me at all times.
And that’s part of my plan.
I also adore fountain and colorful pens, and I’m a big fan of color coding my entries.
But while they make any planners look amazing, the magic only happens when my plan is effective.
Today, I want to focus on how planners can make the most of out of their passion to overcome procrastination and achieve their goals.
[ninja-popup ID=11356]
[/ninja-popup]
Create a plan that works
I’m writing this post for you, my fellow planner (addicted).
Maybe, you found planner peace. Maybe not…
Either way, you enjoy spending time with your Bullet Journal or Erin Condren LifePlanner.
You may even decorate them with:
- drawings
- doodles
- stick notes
- washi tapes
- stickers
- markers
Still, all your work of putting together the cutest spreads ever don’t reflect in your productivity.
Yes, they look pretty. But your performance doesn’t keep up with their appearance.
What’s wrong then?
And even more important: how to solve it?
To put it simply, the answer is:
- Have a goal.
- Develop a habit.
- Take control.
Have a goal
One of the workshops I attended during the first PlannerCon Europe was Cara Vincens’ “Planning Your Dreams.”
She taught us how to put together a list of our 100 Dreams, which is harder than it sounds.
While you don’t need that many to create a plan that works, it helps a lot.
What’s it that you want for yourself?
Define your goals and make them the cornerstone of your daily schedule.
I use a Vision Board for that.
Feel free to grab my free template in my Library to create yours too.
Develop a habit
A simple but effective concept I learned since joining Chichi Eruchalu’s mastermind community is the Daily 5.
You can learn the details about it by becoming a member of The Collective.
In short, it’s about habits.
To be successful, we need to develop a routine that:
- is realistic
- is based on our priorities
- leaves us room for growth
Reassess your current habits and substitute the ones that aren’t helping for positive ones.
How about starting with your morning routine?
Take control
Finally, it’s about being in command of your life.
You won’t feel like doing certain things every time.
Yet, if they’re the ones that will help you get more done, you’ll have to make it happen.
My favorite way to refuel my motivation is with affirmations.
Choose an affirmation related to your current obstacle and use it to rewire your mindset.
I put together a collection that I downloaded and bring with me everywhere I go.
They remind me of my Dreams and Purpose and help me recharge my batteries when in doubt or facing challenges.
Plan to become more productive
Since planning itself isn’t the problem for you, learn how to overcome procrastination by facing your blocks.
Which of the steps above do you need to work on the most?
Take one day at a time and start implementing them.
If you’d like to have accountability and support throughout your journey, join the challenge today.
52-Week Challenge For A More Productive You
I’m hosting a 52-week productivity challenge on my Facebook Group #PlanWithDebbie.
You can read everything about the challenge here.
[ninja-popup ID=11356][/ninja-popup]
How the 52-week productivity challenge works
First of all, grab a copy of the list [ninja-popup ID=11356]52 Things That Are Killing Your Productivity.[/ninja-popup]
After signing up, you’ll be invited to join the Facebook group #PlanWithDebbie.
On the group, I’ll share daily prompts during the 52-Week Challenge For A More Productive You.
I’ll guide you through a brand-new topic each week.
From Monday through Friday, you’ll learn how you can use Mindful Planning™ to:
- Become more efficient
- Save time
- Manage stress
- Achieve your goals
You can start the 52-Week Challenge For A More Productive You at any moment of the year.
And you choose whether to follow every single week or to focus on your personal pain points.
If you miss anything, you can always refer to older posts for catch-up or review.
All that FOR FREE!
See you at the challenge
The method I apply to the challenge is exactly the same one I use with my clients: Mindful Planning™.
It’s a 5-step method you can use to all aspects of your life become more productive one day at a time without added stress.
Come and join the 52-Week Challenge For A More Productive You today.
I’m looking forward guiding you towards a successful year and beyond!
Read the other posts in this series:
Disclaimer: Some links are affiliates. If you choose to buy anything from them, I’ll make a small commission at no extra cost to you. Read full disclaimer here. Thank you for your support!
by Debbie Rodrigues | Nov 27, 2017 | Challenge, Planning
We need a realistic to-do list to be more productive. But what does it mean? Read these practical tips to help you get the results you want.
Having lists help us get organized, but we must have a realistic to-do list to be more productive.
The difference between them?
You have a list from the moment you start to write things down using bullet points.
Makes sense?
This is an example of a shopping list.
While you’ll probably think it’s just fine, I’m here to tell you it could be better. A LOT BETTER!
Have you ever handed such a list to someone?
If yes, did you get the groceries you were expecting?
I’d guess that your answer is “no”.
And why is that?
Things missing:
- quantity?
- brand?
- brand not to buy?
Of course that if you were the one doing the groceries, you wouldn’t need any extra information.
But as you can see your day-to-day shopping list has room for improvement.
Now let’s move towards our to-do list…
[ninja-popup ID=11356]
[/ninja-popup]
How to write a to-do list
We need lists to keep ourselves organized.
There are many ways you can do it.
But on this post, I’m focusing on how you can create to-do lists that will boost your efficiency.
Below you’ll find my 3 favorite practical tips.
Start each item with an action verb
The major difference between your shopping list and a to-do list is the fact that the second is related to tasks, not objects.
Tasks require an action.
So the first practical tip about your to-do list is that each item has to start with an action verb.
Here’s a simple example:
This one is just to illustrate what I mean.
Would you understand my list if I had written something like:
- blog post
- social media
- Tribe
Even though the object is clear, “blog post” can relate to a ton of things such as:
- reading
- writing
- updating
- reviewing
Unless you specify the action that needs to take place, your planning is going to be vague. Making it very hard to understand and follow through.
You can also underestimate the required time because you misunderstand or overlook steps.
Don’t be afraid of details
Taking our to-do list one step further, how about shedding some light on the first item of my previous example.
What do I exactly mean by “scheduling a blog post”?
Is it only the final step before publishing my article online? Or is it more?
If I already have everything that needs to be completed and all I have to do is scheduling, the description is perfect.
But what if there’s more?
That leads us to my second practical tip that’s not being afraid of details.
For some reason, many of us feel more comfortable writing just a sentence or 2 to describe entire projects.
You may save a lot of paper with it, but it isn’t a realistic approach.
What if I broke down my “schedule a blog post” item for clarity:
Isn’t the example above a much clearer picture of what exactly I need to do?
Yes, I do have more items on my to-do list, but I have to perform these tasks anyway. Why should I hide them?
To be sincere with you, I see each blog post of mine as a project. A small one, but still a project.
You have no idea about the time and headache this approach saves me.
Plan your tasks according to their priorities and your availability
Finally one of the greatest advantages of not being afraid of details is keeping my list real.
Using another item from the blue post-it, how can I plan my day well if I just write down “engage with Tribe”?
If I want to be naive, I can say I’m doing my work if I just scroll my Facebook feed up and down. But is it really engagement? Or is it just pastime?
The last practical tip I have for you today is to plan your tasks according to their priorities and your availability.
When I detail my activities, I break down engagement per:
If I’m having a very busy day and I need to reorganize my priorities, I’ll put engagement with my clients and customers above chatting on Facebook groups.
Any person who reads my blog posts, [ninja-popup ID=11356]subscribes to my newsletter[/ninja-popup], or share my content on social media is a member of my Tribe.
However, there are those who value themselves and my services so much they invested in my coaching packages and courses.
Of course that, if I run short on time, I reschedule other sorts of interactions to make sure these people get my full attention.
And it’s only possible because I make them a priority and block time to answer their questions and provide all the requested follow up.
How to organize your to-do list
We all need lists.
They save us a lot of time and headaches.
To-do lists are great to help us:
- get more done
- plan our day
- rank our priorities
But as important as having a to-do list is organizing it.
If you need help to create a realistic to-do list to be more productive, please, [ninja-popup ID=11356]come on over to our challenge.[/ninja-popup]
This week, we’ll be covering all the steps to boost your efficiency with an effective list of tasks.
The 2017 52-Week Challenge For A More Productive You is free.
Grab your copy of my list of [ninja-popup ID=11356]52 Things That Are Killing Your Productivity[/ninja-popup] and join the conversation.
52-Week Challenge For A More Productive You
I’m hosting a 52-week productivity challenge on my closed Facebook Group.
You can read everything about the challenge here.
[ninja-popup ID=11356][/ninja-popup]
How the 52-week productivity challenge works
First of all, grab a copy of the list [ninja-popup ID=11356]52 Things That Are Killing Your Productivity[/ninja-popup].
After signing up, you’ll be invited to join my closed Facebook group.
On the group, I’ll share daily prompts during the 52-Week Challenge For A More Productive You.
I’ll guide you through a brand-new topic each week.
From Monday through Friday, you’ll learn how you can use Mindful Planning™ to:
- Become more efficient
- Save time
- Manage stress
- Achieve your goals
You can start the 52-Week Challenge For A More Productive You at any moment of the year.
And you choose whether to follow every single week or to focus on your personal pain points.
If you miss anything, you can always refer to older posts for catch-up or review.
All that FOR FREE!
See you at the challenge
The method I apply to the challenge is exactly the same one I use with my clients: Mindful Planning™.
It’s a 5-step method you can use to all aspects of your life become more productive one day at a time without added stress.
Come and join the 52-Week Challenge For A More Productive You today.
I’m looking forward guiding you towards a successful year and beyond!
by Debbie Rodrigues | Nov 13, 2017 | Challenge, Planning
Ever wondered how people are successful using more than one planner? Learn how I’m doing it for inspiration.
Is it possible to be successful using more than one planner?
My answer is an enthusiastic YES!
I’ve been using two planners for the past years and I love it.
Until 2017, I used only a:
But something happened on October 28 and 29, 2017…
I attended the very first PlannerCon Europe.
There, not only I had the chance to look and feel other brands, but it opened my mind to other possibilities.
Making a long story short, in 2018, I’ll use multiple planners and today, I’m here to show you how I’ll do it!
[ninja-popup ID=11356][/ninja-popup]
Why I have multiple planners
Planners are for planning.
That we all know already.
But one thing we sometimes forget is that planning goes beyond writing tasks.
Other different uses for planners are, for example:
- tracking goals
- keeping memories
- organizing projects
- journaling
And this is just to name a few.
Because at the end of the day, the planner is yours and you do what you want with it.
Below, I’ll share how to be successful using more than one planner in 2018.
Please, don’t hesitate to ask questions in the comments below.
Quo Vadis
One of the discoveries I made during PlannerCon Europe was Quo Vadis.
They offer a wide variety of planners shipping from Europe (= no customs taxes).
The model I got is a Habana Business Prestige.
A few of its features I fell in love with are:
- pocket size: this one I can take with me anywhere.
- numbered weeks: so much easier for someone hosting a 52-week challenge!
- conversion table: most of my workouts are given in pounds, not kilos.
- world map: with clients spread all over the world, I don’t need to be online to check the time where they live.
- extra notes insert: just in case I need to write something down other than an appointment.
Filofax
Before continuing, let me tell you I thought I had found planner peace before PlannerCon Europe.
Adding new planners to my structure wasn’t the idea.
In fact, when I got my Filofax notebook (yep, another amazing gift), I didn’t even look further around their booth.
A couple days later, however, when visiting their website, I found this gorgeous special edition Saffiano Rose Gold.
Then and there I decided it was going to be my tracking planner for 2018.
Hobonichi Techo
I was disappointed with myself when I discovered Hobonichi Techo.
There was such a beautiful Japanese planner and I had never heard of it before.
While they weren’t selling anything at the event, one of their covers stole my heart.
After attending Teresa Hall’s workshop or Art Journal, I knew exactly what to do.
Erin Condren LifePlanner vertical
No change in the way I’ll use my colorful vertical Erin Condren LifePlanner next year.
It remains my functional planner for everyday tasks.
While I changed my color coding a bit last month, it stays pretty much business as usual.
Erin Condren LifePlanner hourly
Another one that won’t see any changes is my neutral hourly Erin Condren LifePlanner.
While using the exact same color coding I apply to my vertical one, I use the hourly to schedule meetings, events, calls, and appointments.
I also use it for writing down activities as I complete them. But it isn’t something I always do.
Erin Condren Deluxe Monthly Planner
I had a hard time deciding which covers I was going to pick for my 2018 vertical and hourly planners.
At the end, I opted out the “in bloom” one.
But when I saw it IRL at PlannerCon Europe, I realized I “needed”.
Since I hadn’t tried the Deluxe Monthly Planner yet, it was an easy choice.
It’ll be my business planner.
Erin Condren hardbound LifePlanner horizontal
I haven’t had an Erin Condren LifePlanner with horizontal layout since my very first one.
I waited years until she created it, but I ended up finding the vertical easier to use.
As the hardbound was something new, I decided to give the mix a try.
It’ll be my CrossFit workout tracker. The one I’ll have with me when I go training.
Poor “cherry blossom” cover…
Different uses for planners
As you can see, there are various approaches to planners.
Each one of my planners deserves a blog post itself. There’s a lot more about them I didn’t mention for the sake of keeping this article concise.
If you want to check my progress, don’t hesitate to follow me on my planning Instagram handle.
And do use the comments below for your questions. I’d love to hear from you!
If you struggle to find the best planner for your needs or need an extra push, please, join our challenge.
Become a member of my FREE VIP Tribe for accountability, support, and motivation on your Journey towards Productivity, Confidence, and Success.
52-Week Challenge For A More Productive You
I’m hosting a 52-week productivity challenge on my closed Facebook Group.
You can read everything about the challenge here.
[ninja-popup ID=11356][/ninja-popup]
How the 52-week productivity challenge works
First of all, grab a copy of the list [ninja-popup ID=11356]52 Things That Are Killing Your Productivity[/ninja-popup].
After signing up, you’ll be invited to join my closed Facebook group.
On the group, I’ll share daily prompts during the 52-Week Challenge For A More Productive You.
I’ll guide you through a brand-new topic each week.
From Monday through Friday, you’ll learn how you can use Mindful Planning™ to:
- Become more efficient
- Save time
- Manage stress
- Achieve your goals
You can start the 52-Week Challenge For A More Productive You at any moment of the year.
And you choose whether to follow every single week or to focus on your personal pain points.
If you miss anything, you can always refer to older posts for catch-up or review.
All that FOR FREE!
See you at the challenge
The method I apply to the challenge is exactly the same one I use with my clients: Mindful Planning™.
It’s a 5-step method you can use to all aspects of your life become more productive one day at a time without added stress.
Come and join the 52-Week Challenge For A More Productive You today.
I’m looking forward guiding you towards a successful year and beyond!
Disclaimer: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. You will not pay more when buying a product through my link. However, when you order through my link, it helps me to continue to offer you lots of free stuff. Regardless, I only recommend products or services I use personally and believe will add value to my readers. Thank you, in advance for your support!
