Kristin Fraser is "The Glow Coach", has worked with hundreds of busy people around the globe get their glow back through simple delicious meal plans and self care strategies.
Plant Based Chef and Founder of Inner Glow Getter, Kristin left her career as a Professional Mechanical Engineer to help people find a more systemized and practical approach to their health. She trained at New York’s finest plant based culinary school, The Natural Gourmet Institute and worked at the renowned Pure Food and Wine. She went on to launch her own plant based menu in Dubai with Essentially Juice Co. Paired with her certification as a Holistic Nutritional Consultant through the Canadian School of Natural Nutrition and as a Living Foods Instructor under the direction of Dr. Gabriel Cousens from the Tree of Life in Patagonia Arizona, she loves to share her passion for delicious, healthy meals that help people who struggle to stay on track get the nourishment they crave. She hosts retreats, provides in home kitchen makeovers, cooking classes and runs online coaching programs, including the Glow Getter Healthy Kickstart and Inner Glow Chef to help people who feel frustrated or overwhelmed get back on track with healthy eating and maintain their energy levels. Kristin uses a step by step proven method incorporating more plant based foods, meditation, mindset strategies and tracking tools to support clients around the world.
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Subscribe now to get early access to exclusive bonuses for my upcoming book, Inner Glow Getter, when it launches.
Subscribe to updates$20 Limited Edition
You'll get one copy in print and ebook form, plus you’ll get exclusive access to updates, and an invite to join my Inner Glow Getter community. *This bonus is limited to the first 50 readers.
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$30 Inner Glow Getter
You'll get one signed and personalized copy in print and ebook form, plus you’ll get exclusive access to updates, secret recipes not in the book, and an invite to join my Inner Glow Getter community.
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$59 Healthy Bundle
You'll get one print copy +2 to share with friends at discount, in print and ebook form, plus a HUGE thanks from me in the acknowledgements section. You’ll also get everything in the previous bonus.
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$200 Online Recipe Builder Course
You'll get everything in the previous bonuses, plus copies to share with your friends. You’ll also get exclusive ACCESS to a Glow Accelerator Online Course (includes LIVE group coaching with Kristin for 6 weeks).
10 copies + ebook included
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$997 Healthy Kickstart Package
You want this book to reach a group of people and contribute to this campaign in a big way! You'll receive 25 copies, get recognized on the first page as a Glow Getter, and 1 Year of Online Glow Getter Healthy Kickstart Package (per Participant).
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$1299 Cooking Class in Bali
You'll get recognized on the first page as a Glow Getter, a limited invite to a healthy plant-based cooking class in Bali, and invitation to a 1 Year of Online Glow Getter Healthy Kickstart Package (per Participant at discount).
50 copies + ebook included
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$5000 1 Yr. 'Glow Coaching'
You'll receive 1 Year Online Coaching with Glow Getter Healthy Kickstart Program, plus you’ll get exclusive access to updates, secret recipes not in the book, invite to join my Inner Glow Getter community, acknowledgement in front of the book!
150 copies + ebook included
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Practical Plant Based Recipes, Meal Plans, Guides and Healthy Self Habit Trackers
A cookbook like none other! More of a practical put-to-use meal prep guide and healthy habits tracker for busy people who struggle to stay on track.
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This is beyond a cook book! It is designed to be a practical go-to meal planning guide and healthy habits tracker to help busy people stay on track with their health. It is a resource for the Donna's of the world, a middle aged single mom of two who feels overwhelmed and eats away her stress.
It's the solution to the growing need of the sugar free, dairy free, gluten free, animal protein free... what the heck can I eat anymore kind of food!
And it all started... in a coal mine! From an unhealthy Mechanical Engineer I was put on stress leave, battled with chronic fatigue, and I needed to cut the junk... but I couldn't fathom the idea of eating anything healthy...
I always looked for cookbooks and found many with incredible recipes - but how daunting to get all the ingredients, figure out how to make everything... ugh. Where was the practical guide... something for real people who don't know what all this stuff is!? I wanted something simple and I felt like everyone I knew was thinking the same thing.
They say what you can't find - CREATE! And so this cookbook is my creation.
I left my engineering career and ventured on over to the best plant based culinary school in the world, The Natural Gourmet in New York City to figure this out for myself. And so started, Inner Glow Getter.
And I've nailed it. Helping hundreds of people around the world, people love my recipes, their simplicity and the format I deliver them in... and it's time to bring it to as many people as possible.
Anyone looking for practical, delicious and nourishing ways to feed their families and take care of themselves - this is it.
1. What the Health?!
What is Healthy Anymore? An outline on the components that make up our health including Plant Based NUTRITION 101
2. My Healthy Self Vision
Creating your vision for your health is the first step to achieving it. An outline on how to map out your healthy self avatar and create a vision board for the new you.
3. My Healthy Habits
These are the habits that help people to achieve their vision, including meditation, morning rituals and mindset strategies. Downloadable guides, trackers and meditations will be available linked to the website.
4. Kitchen Systems
Meal Planning Guide
Healthy Home Makeover, including pantry and freezer stocking, and a Feng Shui Your Kitchen Guide
5. CLEANSING Outlines.
6. Weekly Glow Packs: Prep Lists, Meal Plans for Cleansing, Comfort food, on the Go, etc. including quick reference recipes.
7. Practical Cooking Alchemy Guides on a variety of meals from smoothies to burgers and one pot meals. (Inspiration Guides on Creating your own):
Flavors of the World Tables
A-Z Vegetable Cooking Guide
This book is for the Donna's of the world, the busy mom of two teenage boys who finds herself stressed and overwhelmed to put healthy meals on the table week after week. She just simply doesn't have time to do the thinking when it comes to menu planning. She has a great job that pays the bills and affords her to do things she wants but she tends to put her self care aside simply because she doesn't have the energy. She sometimes wakes up early to use the weight room she put together in her basement, but seems to easily fall off track and just can't stick to it. She gets stuck in the cycle of not losing that extra 15 pounds and struggles to put herself first, is not vegetarian, nor vegan, but enjoys eating more plant based foods with reference to some simple, delicious recipe ideas. She would love to just have her meal plans easily mapped out and simple to chose from, and a simple resource to really map out what she wants for herself in terms of her self care in a simple weekly checklist. It's time to put herself back at the top of her to do list to get her glow back. Her Inner Glow. This book is designed to ignite inspiration towards her own self care. To feel like healthy can be simple, delicious and inspiring and a journey to enjoy rather than feel daunted by. Plant based foods have been on the rise over the last decade with the rise of diet related illnesses including cancer, diabetes, obesity and heart disease, demonstrating significant reversal effects as well as aiding in longevity.
Columnist for 6 Years (Something to Chew On) published in Red Deer Advocate: to readership of around 50,000
Mailing list: 1700
FB Likes: 1953
Instagram (Personal): 1820
Instagram (Inner Glow Getter): 917
Professional Website: www.innerglowgetter.com
Youtube Channel Launching in 2018.
Speaking Engagements and retreats are scheduled across Alberta and BC spring of 2018 at various venues, including Yoga Studios, Corporate wellness (Telus, Stantec, etc.) Radio gigs in Kelowna BC.
Currently a part of the Female Entrepreneurs Association learning about getting a PR agent and media exposure for 2018, including interviews on Podcasts, etc.
I see this book launch as a long term marketing campaign, with speaking engagements, cooking retreats and appearances on Breakfast Television and other media outlets over the course of the next few years.
I plan to create Inner Glow Getter Communities across Canada to start, where people can share recipes from the cookbook, have their mugs and map out their goals and hold each other accountable to achieve the health they desire.
Inner Glow Getter Marketing Video: https://vimeo.com/225396170
The top 5 books I think that are in my genre are listed below. The difference is that they are just recipe books. A recipe book doesn't solve the problem of saving someone time in listing out their prep lists, showing them multipurpose strategies and providing them a more specific step by step roadmap to get their daily nutrition and be able to throw something together from scratch on their own.
The Oh She Glows Cookbook by Angela Liddon, Penguin Books Australia, Published Sept. 15, 2014 a cookbook with over 100 Vegan Recipes that helped Angela (a popular vegan food blogger) heal from an eating disorder.
The Clean Eating Cookbook and Meal Plans By Rockridge Press includes over 100 clean eating recipes, a clean eating guide and just one 14 day clean eating meal plan. No prep lists or ways to structure meal planning. A lot of great recipes, but again - no systems for people to actually stay nourished and use the book to plan their own meals.
Crazy Sexy Kitchen. Plant Based Recipes by the inspiring Kris Carr who has kept her near fatal tumors dormant through transitioning to a plant based diet. Chef Chad Sarno (one of my personal friends and mentors is the chef behind the recipes in this book) Publisher: Haye House Oct. 2012 A great book of inspiration and personal stories and some education and cooking tips, but again no prep lists and guides.
How Not to Die Cookbook, By Dr. Michael Greger, M.D. with over 120 plant based recipes for delicious, life saving, plant based meals, snacks and beverages to help prevent and reverse illnesses. Again - just a recipe book. No meal prep guides, etc. Macmillan publishers. Released 2017.
I want my book to be like having a personal coach in their kitchen, to feel like they are empowered to create their own meal plans, prep lists and keep their freezer and fridge stocked. Branding shopping lists, freezer stocking guides and meal planners will all come as a full branded package.
The Inner Glow Getter Manifesto:
My Glow Getter Habits of Success:Ask yourself what are the habits that give you the result you seek. Use the "My Glow Getter Habit Tracker" below to track your habits each week. There is a habit tracker on your Weekly Glow Planner.
ie. Fill in the right column blanks for 6 habits for the following sentence:
When I ( Habit ), I get ( Result )
For example:
> When I (drink smoothies) (habit) in the morning, I (make better food choices) (result) throughout the day.
> When I (exercise in the morning) (habit), I (feel energized) (result) throughout the day.
> When I (say my I AM statements) (habit), I (feel more positive) (result) throughout the day.
> When I (drink 2 liters of water each day) (habit), I (feel light and nourished) (result).
> When I (check in with my accountability buddy) (habit), I (get excited to take action again) (result)
> When I (schedule in down time or time in nature), I (feel recharged and rejuvenated) (result)
Other habits could include:
- Swimming
- Crafting
- Tea with a friend
- Sauna or Steam Room
- Yoga
- Eat two pieces of fruit
- Eat half an avocado
- Have my chia
- Lift weights
Write out 6 habits on your "success habits" tracker... next to each one in the grey column, write out the number of times you would like to accomplish that habit that week. Then give yourself some checks throughout the week! You got this!
Example planners below (before branding):
JIVE ME MORNING RITUALS GUIDE
A really big part of “glowing” is to continuously reflect on where you are at and where you want to be and to step into that more fully each day. Focusing on your thoughts and taking initiative to shift those thoughts can really make a difference in the outcome of your life. This is not something you do once… this is a process. A practice - a daily practice.
Every day we create stories based on our life experiences. They can be as simple as “Oh, I always get the last of the peanut butter” to “I just can’t seem to lose the weight” to “My money just keeps going out the door” or, “Gosh, my husband is annoying me”, “My kids drive me crazy…” to “I could never attract a new relationship, not now”. To, “I will never get my health on track.” “I am such a failure.”
They tend to be negative disempowering thoughts… and guess what?! Everyone has them.
What these become is our “story” and I want you to use this “JIVE-ME” Morning Ritual Card as a tool in your life that you can start using on a daily basis. To change your story. DAILY. Become aware of your thought patterns, and tell yourself… that’s just a story. You become more detached from that thought and when you consciously choose a new thought… new outcomes start to arise… and this is the true magic in your life.
Pick an area of your life you feel, if you could… you would like to change. Maybe it’s a “weight story”, maybe a relationship story, a stress story, a financial story, a work story, a mom story, a “stuck” story…. You know what story. There may be several, but let’s just focus on one each day. For example. You want to lose weight and you end up eating 3 pieces of cake. Acknowledge yourself for the awareness you had around your indulgences. Show gratitude for not being hard on yourself.
JIVE-ME MORNING RITUAL CARD
FIRST: START WITH A LARGE GLASS OF WATER
Light a candle, some incense or just a lamp.
Sit cross-legged on a comfy pillow.
J JOURNAL
> Write out 3 things you are GRATEFUL FOR and one thing you are grateful for about yourself. *Self Acknowledgement*
> Who can you serve today? Write that down.
> Who do you want to be today? Inspiring? Uplifting? Productive?
> How do you want to feel today? (I am so happy and grateful now that…)
And lastly….
> What do YOU need for YOU today?
I “I AM” STATEMENTS
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
V Visualize. Visualize your new healthy self avatar. You already are everything you want to be. Take some time to acknowledge that.
E Exercise. Move that body. Every am.
M Meditate. Set the timer on your phone for 5-15 minutes of breathing.
E Eat a healthy breakfast. Include some superfoods, such as chia, cacao, hemp seeds or spirulina. Smoothies, oatmeal, or eggs.
YOUR CHAMPAGNE MOMENTS
One of the biggest tools to cultivate your success in this program will be setting up your weekly “Champagne Moment”.
What is a champagne moment?
A champagne moment is a single intention you set on a specific day of the week, preferably SUNDAY EVENING, that is met by you by the following Sunday.
Your champagne moment is something that will get you excited and make you feel like you can “Celebrate with Champagne”.
This could also be called your “Perrier Moment” if you don’t want to associate it with alcohol.
The key to the champagne moment is that is must be achievable, but also have you stepping out of your comfort zone to take action. Everyone is in a different place so your champagne moment is personal to you but also fun to achieve. You want to write down your champagne moment and post on your refrigerator or somewhere that you see every day.
Examples of a champagne moment would be:
1. To implement my 2 minute breathing ritual 5 x this week.
2. 15 minutes of weight exercises 4 x this week.
3. To implement a 5 minute workout 5 mornings this week.
4. Attend a yoga class.
5. Try 3 new 15 minute meals.
Now here’s the kicker! All of these examples are action steps, NOT RESULTS. So now that you have taken the time to write your action steps you desire to take, you want to consider your RESULT that you wish to achieve. Ask yourself WHY? Why you want to achieve the champagne moment. Complete using the phrase “SO THAT”….
For example, I want to Implement my 2 min breathing ritual 5x this week SO THAT I can start waking up feeling more centered and grounded in my day.
I want to go to the gym and do 15 minutes of weights 3 x this week, so that I can lose a pound this week.
I want to implement my 5 minute morning workout SO THAT I can start feeling energized through the day.
You want to put some careful thought into your champagne moment so that you are setting yourself up for success.
This is what you will post and share with the group each Sunday and give you some simple directed focus for the week.
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