Celebration Travels...How to stay on track?

 

How is one suppose to stay on track when you are traveling through out the summer. Celebrating weddings, graduations, at vacation, etc. There are so many temptations and it is so hard to stay in a routine. Is this even possible for someone to do? YEP, this is totally possible and I am going to share with you a couple tips I did this weekend at a family wedding.

 

 

 

First off, you have to ask yourself if this is what you want. Do you want all your hard work that you have been doing to just be flushed down the drain? Do you want to start over because you gave yourself a huge set back? NO! You want to be able to enjoy yourself without undoing all your hard work.

 

 

1. Snack packed- when traveling make sure to pre plan your snacks. Stock up on fruits, veggies, Quest bars, almonds, water, and anything else you may want. This saves you so many times when you make a stop and everyone is in a little store picking up a treat or goodie. You already have your food in the car and you can just grab and go. You don't want to give in and choose the unhealthy choice from Burger King when you are at a rest stop, just because everyone else is having lunch. Pack a sandwich and eat that or choose a salad (if all else fails).

 

2. Set a goal for yourself- Let's face it.. it is the weekend, you will be with family you haven't seen in a forever due to everyone spread out over the states, or you want to enjoy that real good seafood down at the beach. It is hard to stay on track, but if you start small and set a realistic goal it will seem possible. Aim to stay on track with your meals, eat your 5-6 meals a day, drink all your water. Something that is attainable to you, and not so far out of reach

 

3. Stay hydrated- Drinking water is important and something you should not forget to do. I know when I do not drink enough water my body starts to get tired and I feel like I am going to crash, or my lips get parched. Staying is hydrated is something that must be done. If you do not like just plain water spice is up a bit and make it fun. Add some lemons or limes, maybe even add some fruit if you want to get crafty.

 

4. Plan your cheat meal- If you know you are going away for the weekend, you are obviously going to plan your feel good meal for the weekend. But this doesn't give you the chance to make it a cheat weekend! Choose a day and a meal time where you will enjoy this guilt free food. Since I was at a wedding I was planning for Saturday to be my cheat meal, but I actually ate very good on Saturday. I had a grilled chicken breast, veggies, a salad, and a small side of potatoes. So, Friday night at the party was my cheat meal.. it was a BBQ. Planning out your cheat meal will help you from making those unwanted choices.

 

5. Accountability-  I love my challenge groups that this is a big one! Anytime I feel like I am going to break down and slip up, I just head online and type how I am feeling and what I want to eat and someone is always there telling you no and getting you back on track so you see your vision and your goals. They make me make the best decision possible. Sometimes you need that support to help you out in the smallest ways. E-mail Me to join my next challenge group or added into my free online support group.

 

 

6. Don't sweat the small stuff & enjoy-  Don't beat yourself up if things don't go as planned. Yes you want to try and stay on track 100% but I know it is not always possible. If you slip up just don't say, oh well and then allow yourself to talk you into just giving up until Monday comes around. Enjoy your time with your family or friends whatever the case may be. And if you slip up, understand what you did wrong and jump right back on track.

 

 

 

Having a plan going into a weekend like I had ALWAYS seems to help. Yes we are up later than I normally am, or we were drinking as we socialize catching up, but it is life. I haven't seen some of my cousins in YEARS. It is hard for us because we are all scattered from PA, Virgina, Seattle, Nashville, and the list goes on. Plus we are older now that it is harder to take time off from work when we want to. This family wedding was a big reunion for us and I enjoyed every minute of it. I made sure to drink a glass of water with every alcoholic drink I had, stayed on plan with my meals, and made the healthiest choices I could have made.

 

Keep your goals in mind and move forward. It is so worth it!

 

Mom, Dad, and I

 

Cousin Lovin' 

 

 

 

 

Les Mills Combat Update: Week 7

 

Another week has come and gone, which means this program is about to be over for the second go around. I have mixed feelings about that. I am excited and ready to start a new program, but also I am a little sad because this has to be a top fav of mine. I love how the program makes me feel stronger. It drives me to push harder and go one step further than I did the week before. I feel like I am a fighter. When I say I feel like a fighter it makes me think of Christina Aguilera's song..."Makes me that much stronger, makes me work a little bit harder, makes me that much wiser, so thanks for making me a fighter." And then I start to break out in song and maybe even do a little dance. (LOL)

Let's get back on track, where were we. Oh yes, week #7. So each week I make myself a promise that I am going to push a little bit harder in all my workouts from the week before. This week I also tried to limit myself from carbs as, "hey this girl can not stay away from her pasta." I can't help it, I'm italian. But not just pasta, but wheat bread for my sandwich during lunch, because the carbs tend to make me a little bloated. It is so hard because it is summer time and you want to enjoy the weather when it is nice. You want to enjoy a nice meal outside and just unwind after the week and then the temptations from other people start to kick in. Whether it is going to graduation parties, weddings, ice cream, drinking...whatever it may be we all have that one little temptation that will bite us in the butt if we even go near it!!

This quote speaks volumes to me. And maybe some of you can relate as well. Will that extra glass of wine, that scoop of ice cream, the fried food, and over-eating help get you to that goal body you have in mind? Will you be one step closer to your results or are you your own worst enemy hindering them? If you want those sweets, make it your "cheat" meal, plan out when you are going to enjoy a little sweet treat. Think about this next time you go for that scoop of ice cream, but already had your planned cheat meal.

I am still loving Les Mills with all the punches and kicks you are doing. It keeps me moving and it gives me that natural energy when I am done. Let me tell you when I finished this week, I was dripping sweat from head to toe. I still can't push myself to do Combat 60 (because of migraines) so when it is on the schedule I actually swap it out for Combat 30. Something shorter for me, but still just as intense.

Week 7 Schedule:
Monday- Combat 60 LIVE
Tuesday- HIIT: power & inner warrior
Wednesday- Combat 45
Thursday- HIIT: plyo & core attack Friday- Combat 60 LIVE
Saturday- HIIT: power & inner warrior
Sunday- Rest

 

I have to say even though some days I have been doing late night workouts, I still have been getting them done. If it wasn't for my challengers, the ones that push me to be better, that drive me to go a little further, and be the best person I can be, I can truthfully say I wouldn't do my workouts after work. I am the one that has to get up early in the am or I will find every single excuse in the book not to workout after a long hard day at work. I mean what is the first thing you want to do when you get home from work?? RELAX!!! So my challengers are my inspiration, they are the reason why I am here and why I do what I do. They deserve a big THANK YOU!

 

 

So, what have we learned in week 7. Make a plan and stick with it. Keep your goals in mind. Make an effort to really dive forward and make healthy choices. Try to stay away from your weakness foods and be strong. You can do this. We are all here rooting for you!!!!

 

 

 

Les Mills Combat: Week 6

 

 

I can't even believe I just finished week 6, I can honestly say I remember when I decided to pick this program back up and I was figuring out an offical start date. My am workouts have been on track and I have been really trying hard to stick to a consistent clean eating meal plan.

 

Starting fresh w/a new week

 

During week 6 I really tried to push myself a little harder than last week. If you read last weeks you know I had to switch longer workouts for shorter ones and had to take many unusual breaks due to my migraines. But, I also had to do three pm workouts as I just had to give my body the extra rest. I didn't want to over due it, but if I knew I could do much more than last I was ALL for it.

 

Monday- Combat 45

Tuesday- Upper Body & Core Attack

Wednesday- Combat 60 LIVE

Thursday-Lower Body & Inner Warrior

Friday- Combat 45 & Core Attack

Saturday- Combat 60

Sunday- Rest

 

Food was on track this week and I have been messing around with new Shakeology recipes to try for breakfast. I am the same plain old jane. I find something I like and I stick too it. So my ALWAYS go to is chocolate vegan, 1 tbsp of natural pb, and 1/2 a banana (sometimes).

 

BUT ...dun dun dun I have found a NEW one that has gone on the list...

 

Apple Pie Shakeology

 

This is a perfect way to start my morning! Apple Pie Shakeology is a little slice of heaven for breakfast!

 

Week 6 is over and Week 7 begins. I stayed on track with workouts, food, and even tried something new. So, what is to come with a new week? One can only guess, but you will just have to check back in and see.

 

Do you want to start a new journey of your own? Just ask me and I can give you some motivation and support to help reach all your health and fitness goals. My next challenge group is starting August 2nd so you still have some time, but spots are already starting to fill up. So reserve your spot today!!!

 

Make it a great week !!! xoxoxo

 

 

 

Mexican Lasagna

Love itlalian and Mexican food? How about giving this a try! A fellow coach posted this meal a whole back, but it is a favorite of mine!!! I'm an Italian girl but I also love a little Mexican food every once in awhile! 

Ingredients :

*1 lb lean ground turkey 

*1 cup shredded cheddar cheese (low fat)

*1 cup cottage cheese

*1 cup clean salsa 

*1/2 cup black beans

*1 small onion, chopped

*1 tbsp taco seasoning

*4 low carb whole wheat tortillas, cut into strips 

Directions :

*preheat oven to 400 degrees

*in skillet pan sprayed with nonstick spray, cook ground turkey and onion until brown. Once cooked turn to low and add salsa, black beans, and taco seasoning, and mix together. Set aside.

*in bowl combine 3/4 cup of cheddar cheese and a cup of cottage cheese. 

*in baking dish sprayed with nonstick spray, line the pan with 1/2 of the tortilla strips. Scoop 1/2 of the meat mixture on top and spread out, covering the tortillas. Then add 1/2 of the cheese mix on top of the meat and spread. Repeat the layers again with the remaining strips, meat, and cottage cheese. Top remaining with cheese. 

*cover and bake for 40 minutes!

P90X PUNCH- 175 calories. 

Think fruity pebbles with a KICK! The new and improved Greenberry Shakeo is just AMAZzzzzzzZing!

If you haven't tried it you need too. I know it's green and it looks funny but it is way better than the old version if you have had that. Want the recipe?....have at it!

Ingredients:

1/2 scoop Greenberry

1 scoop of P90X Results & Recovery

1 cup water 

Handful of ice 

 

I'll go a little less lighter on the R&R next time, but thumbs up in my books!!!! 

Eggs with smoked turkey

Ingredients:

1 large egg

3 egg whites 

1 dash sea salt

1 dash cayenne pepper

2 slices low-sodium, nitrite-free smoked turkey breast, chopped

1 tsp. cheddar cheese

1 tbsp of salsa  (if you like to add color to your food like me) 

Nonstick cooking spray

Directions:

1. Combine egg and egg whites in medium bowl; mix well.

2. Season with salt and cayenne. Add turkey and cheese; mix well. 

3. Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes or until eggs are set. 

Calories: 214 fat: 6g saturated fat: 2g cholesterol: 197mg sodium: 718 mg carbohydrate: 18 g fiber: 0 g sugar: 2 G protein: 21 g

Fried Ice Cream Shakeology

 

YES!!! It does get this good. A couple of coaches have been posting this receipe for awhile now and they say its a favorite?? So of course, better late than never decided to give it a try..... YUM!! Seriously I can NOT believe I didn't try this sooner!!! Give it a go!

Ingredients:

1 Scoop Chocolate Shakeology

1 tsp of cinnamon 

1 tsp of honey or agave nectar 

1 tbsp of all natural pb

1 cup of almond milk (or water) 

Ice 

Blend it all together and drink up!!!! 

Completed: Les Mills Combat Week 5

Most of you know that last week was just a total epic FAIL. And by fail I mean I went away for a few days, couldn't really exercise expect walking, overate, didn't eat the right foods, & drank more than I am ever use too. Things happen and I am not perfect, I am human. With that said I told you all about this and decide since I only got through half of week 5 I was going to just start it all over again and be behind a week. Yes, I should have just completed week 6 and tomorrow I would have been starting week 7.

Like I said before- I am human and life gets in the way and then you give into temptation. But, I also didn't think it was okay for me to skip four days of workouts and just hop right back into week 6 like nothing happened. I made a commitment to myself that I would finish this program from start to finish, and that is just what I am going to do.

Week 5: Schedule

Monday-Combat 60 LIVE

Tuesday-Lower Body & Inner Warrior

Wednesday-Combat 45

Thursday-Upper Body & Core Attack

Friday-Combat 60 LIVE

Saturday-Lower Body & Inner Warrior

This week started off great and I had the mindset I was really going to kick it in the butt and forget all about my downfall week. Then Tuesday hit and on my way to work my eyesight started to go a little blurry, I was hot, and felt like I was going to pass out and be sick. Weird, RIGHT? Who does that happen to randomly, out of the blue. It ends up they are migraines. If anyone has ever had a migraine you know it happens quick and it affects you different each time and they are not friendly. I still woke up and worked out, but I couldn't give my all, I couldn't be in it 100%. I would go to bed early the night before, wake up at my normal 4am workout time, but still my body just felt overly exhausted. These migraines were just killing me, I felt like I had no energy and I was getting no sleep. 

So another downfall...yes and no. I still got up and worked out. I couldn't push myself too hard, but still did it. Eating was off as well. I wasn't eating bad, I felt sick to my stomach so I really couldn't eat much. I doubled up on Shakeology last week, but couldn't finish most of them. I didn't snack much and water was my best friend this week. I stayed on track with my schedule. Thursday I had to do a night workout because I knew I just needed the extra rest and Friday I switched Combat 60 for Combat 30 because I knew my body needed a shorter workout. You need to listen to your body every once in a while. You do not want to burn yourself to the point of exhaustion. So if you need a rest you NEED to take one.

My journey is still continuing and I have no plans on stopping anytime soon.

Apple Pie..Delish

Wouldn't you just love it if I could give you an apple pie receipe for low amount of calories but still tasted like the real thing? Apple Pie for 184 calories...I'll take it.  And you are still getting all your daily doses or vitimans and nutrients you need. It's like having desert for breakfast, still tastes like you are eating a piece of apple pie on Thanksgiving! 

So, what exactly is Shakeology? Your daily dose of nutrients jam packed into one shake. It's quick, easy, and helped me increase my energy level when I was feeling run down. Want more info or just the best deal ever?! Message or email me today to get started!

Back from being MIA


Hi guys! I'm back and I know it has been awhile. I am usually posting on facebook daily every couple hours or writing blogposts with posting them every couple days. But this week I just couldn't, I wasn't myself; I wasn't me.

You may ask where I have been? For the past couple of days I had to step away from the computer. I had to focus on me and get my health back in order. I am still not 100% feeling better and everyday is different than the next, but I am taking it one day at a time and if I need a break I take it.

Lets go back to the 4th of July. I went away with the boyfriend to camp for a few days. A nice getaway, no worries, relaxation, and so peaceful. Then, we returned home for a wedding on Saturday. Needless to say my eating was NOT the best, drinking was a little bit over the top, and my sleep schedule was all off whack. I really wanted to try and focus on this past week to really push harder in my workouts and get back on track with food. I do have to say when you are so use to changing your lifestyle and slip up for a few days, man does it take an effect on you. I felt bloated and sluggish for a few days, but still started off right.

But, that isn't the real reason why I was MIA for a few days. It started Tuesday morning on my way to work I was started to feel what I thought was a head cold coming on, but I started to get what I saw was a string in my left eye, and it was blurry. So instantly when I get that I know a migraine is about to happen and this time it came fast. I got extremely hot and felt as if I was going to pass out. I never really got migraines this bad or often like I am now. This is what I mean when I said I needed to take care of my "health."

It is the one of the most scariest feelings in the world to be driving and feel like you are going to pass out, throw up, or just see blurrs out of one eye. I can't even begin to explain it, but I knew this is when I knew I needed to go to the doctor and get it taken care of. I made an appointment and talked to the doctor. I had to explain all my symptoms, get a check-ups, all that good stuff, etc. And he did say I have been getting migraines and gave me a few things he wanted me to do. It is common for symptoms to be triggered by certain foods, caffeine, or even hormones he said. But, from now on I need to start somewhere and pin point when these bad boys happen.

 So, I have to write down EVERYTHING and I mean EVERYTHING, I eat and drink. He said most of the time you will start to see a pattern with foods you are eating and if you do, lets try to eliminate it. Next, would be caffeine, now I stopped drinking coffee in March when I did the Ultimate Reset and just recently started to drink one cup in the morning while getting ready, which it may be a possibility. If we don't start to see a pattern with triggers then he said the next thing would be stress. Which HEY, everyone has it, it is just learning how to deal with it that makes it easier. For now I will just track my food and try to slowly not let things bother me and just take a deep breath. He gave me a prescription to only take when I feel like the pain is coming on. Hopefully, this should stop it before it gets too bad. If it doesn't work, it is back to the doctors and on to a specialist.

It has been a crazy week. Everytime I have tried to tackle something on my to do list I feel sick, I have a headache, and I just don't feel like myself. I have felt beyond the word of exhaustion and feel like I never sleep. It stinks because there is still stuff to get done. But in the end I need to get myself better, I need to make sure I am okay. I have been going and going nonstop. From the time I wake up in the am for my workout til I go to bed. And that is okay I love what I do, but sometimes you just overwork yourself and you just don't know til it gets to a point you wish it never would.

If I go away for a little while again, you now know where I have been. I haven't been ignoring anyone or I haven't disappeared. Just taking care of myself and getting some rest, the rest I need, (everyone needs it sometimes).

Take care guys! xoxo

Reset: Greek Salad w/Chicken & Pine Nuts
(Makes 1 serving)

By far one of my favorite receipes from the Ultimate Reset. I know it is nothing fancy and I can make this any day of the week. I just don't know what it was, but I craved this everyday!!

Ingredients:

-1 head romaine lettuce, chopped
-1 medium cucumber, peeled, cut lengthwise, sliced
-1 medium tomato, cut in wedges
-5 kalamata olives, pitted, sliced
-1 tbsp. pine nuts, toasted
-3 oz. grilled chicken breast, boneless, skinless, chopped

Directions:

*Combine lettuce, cucumber, tomato, olives, pine nuts, and chicken in large bowl;mix well.


I'd say it's pretty simple right?! It is a salad and I don't know what it was about this little guy but I LOVED it. And even the dressing. While on the reset you had to make your own homemade dressing. A++ in my books too!

Where have you been...Week 5 Les Mills Combat.

Week 5 Schedule:                                       
    (Should look like)
Monday-Combat 60 Live
Tuesday-Warrior2:Lower body&Inner Warrior
Wednesday-Combat 45
Thursday-Warrior1:Upper body&Core Attack
Friday-Combat 60 Live
Saturday-Warrior2:Lower body&Inner Warrior
Sunday-Rest


Week 5 Schedule:
(Actually looked like)
Monday-Combat 60 Live
Tuesday-Warrior2: Lower Body & Inner Warrior
Wednesday- Combat 45
Thursday-Light Walking
Friday-Light Walking
Saturday-Light Walking
Sunday-Rest

 Nobody is perfect, nor should you strive to be. You should strive to be yourself and be better than the day before. Don't compare yourself to others we are all on a different journey, on a different path in life.

After this weekend I sort of feel like this quote- almost like it is directly talking to me. Think about it, you take pictures at events all the time, but if someone doesn't look right, it is blurry, you didn't get the whole picture, or even if you don't like it you take the picture over and over again until you like it. You develop into the person you are today, by all the other stuff that has happened along the way.  It may be a set back but it is not set in stone to continue down the negative path. Learn from your mistakes and what you didn't do and pick yourself back up.

This week I did not workout nearly enough like I do on a daily basis. I ate things I never really eat anymore. I drank a bunch over the course of four days. I stayed up later than normal & got up early too. It is really true they mean it when they say really focus on what you put into your body, because my stomach is feeling in knots today. I am not making excuses for myself and I should have stayed on track a little better, but I am human. I make mistakes. I slip up sometimes. I got caught up in the weekend away and didn't put my healthy lifestyle into play, but  I will not beat myself up over it, I will learn from it and move on.

It was an obstacle this week being the holiday weekend away and a wedding celebration Saturday, but I will not let it define me and make me give up on myself from all the hard work I put forth. I have learned from it and I will get back on track. If you really want something there will always be an obstacle put in front of you to see if you are willing to fight for it.

Needless to stay Week 5 of Les Mills Combat was an epic fail. With that said tomorrow starts week 5 over again from the beginning and back on track today with clean eating.

If you have ever had a bad week and can't get back on track let me help! Message me at alyssayourish@gmail.com or connect with me through facebook. I look forward to chatting with you. xo