Losing those Last 10 Pounds Can Be Tough

Do you have trouble losing those last ten pounds? It feels like no matter what you do, they are just so stubborn they won't come off anywhere? If your saying yes to yourself right now, do not worry you are not alone this has happened to me! I tried everything...increasing my water intake, exercising more than I do, and make myself diet.... And still NOTHING!!!!  And when you don't see results that's when you throw in the towel and just give up.

But I am here to tell you, that you do NOT have to give up! I have something to offer you, just in time for the holidays. Ever hear of a little book called Tosca Reno: Eat Cleaned Stripped? This is going to be your best buddy. The #2 coach in all of Beachbody is opening up her next challenge group up, which she has successfully done herself to get of the last 10lbs. And now, I am inviting you to join right along side me to learn from the best!!!!!

So here is the offer (that sounds too good to be true): a 30 day support system has been created for ANY individual who is willing to commit to the following requirements: each day log into the closed online group and you will see a tip of the day, recipe, and information to use to help lose the weight. A meal plan will be provided for the week. You can choose to use it how it is or fix it to make it for for you. You have access to us as a team any time of the day. When cravings strike you have the group to lean on. We are all here to truly help each other. I find it really makes all the difference if you have an amazing support system on your side (or virtual). 

Do not expect to starve yourself, because that is just not going to happen. I like to eat, but eating the right foods makes the difference. So you will be eating 5-6 meals a day. No fancy recipes, just foods simple and easy. Still drinking half your body weight in oz of water and exercise!!!! 

What's next???

 1. I must be your Beachbody Coach. Go to my site to create your free account so I am your coach.

2. You are required to replace one meal a day with Shakeology HD for the whole 30 day group. This is not just a protein shake/weight loss shake, but a nutrient meal shake.  This is the one meal that is quick and easy to go and will save you when life gets in the way. You are getting the right protein to carb ratio of what your body needs to have enough energy, keep you full, and help save your sweet tooth. Shakeology is certainly amazing and is worth the investment you will be making. This if you are always on the run, veggies aren't your first choice as a side for dinner, or you get home late and have nothing prepared for dinner...it will save you! And be the best decision you ever made! Just try it and give me thirty days to let me change your doubts or reservations on it. I was weary on it at first too, but honestly I can't imagine skipping this meal for a day. My stomach problems...GONE- just from clean eating & shakeology. 

 

 

Exercising is not a requirement but it is highly encouraged. We will mainly be focusing on Shakeology & Clean Eating but exercising will help with your individual results. If you want something that is effective and time efficient I highly suggest Shaun T's: FOCUS T-25. It is my personal fan favorite, twenty-five minutes a day and you are still seeing the results. It is quick and effective. But if you are pressed for time like most of us are in our busy lives or you sleep in and don't wake up from your alarm. You still have time to get your workout in and be ready for where you need to be.

 

 

That's a wrap...the 30 day Clean Eating Stripped Challenge Group in a nutshell. Commit to 30 days and I promise to give you 100% of my undivided attention, you will succeed in this group! You have my support and the group of others!!! Are you in?!

 

 

If you are ready send me an e-mail message to let me know. And I will return your message ASAP walking you through the whole sign up and ordering process. The group starts on November 4th so there is not much time left before it closes.

 

Are you ready to feel good this holiday season?!

 

Beta Phase: Week 1-3

If you have been waiting for my weekly update on Beta I am apologizing to you RIGHT NOW! I have NOT made a weekly post since the last week of Alpha. My mistake, I had both week one & two completed but just NEVER published them! And now it is time for week 3 as well so your getting a whole lot of information all in one!

Beta is WOWZERS!!! It is a notch up from Alpha for sure, but in a good way. You certainly do not start off slow with knee raises, rather jump right in and get to breakin' a sweat! Your speed is increases from the second Shaun T says, "your focus starts now." And it does not stop until he says TIME. 

I will officially say it is time for me to buy new shoes. I am the cheapest girl when it comes to buying new workout sneakers as for me to say this they must be bad. The one way I knew right away, was when I started to do speed kicks. For thirty seconds you are kicking as fast as you can while one leg acts as a base leg. And that base leg the outside part of my foot/bone was really starting to hurt. It felt like I was putting too much pressure on it. So new workout kicks here I come! 

Remember from the last round how spider lunges were just not my favorite at the beginning and I really needed practice? Well in Beta you do running spider lunges !!!! And nope I don't need practice I feel like these are the coolest thing ever!!!! You are constantly moving, not stopping which makes it better. I feel like I am running away from someone or something. Get yourself in the act, and just have fun with your workouts. I know it sounds crazy and you may not understand why I like these, but just give them a try for me....please?

With Alpha you were at least a lower pace not always nonstop/going. There were places even if the timer kept going, you knew the exercises were starting slow where you could sneak in a quick drink. Honestly with Beta, it seems that if you do want to take a drink you miss the whole thirty second exercise! Get my drift?? And hey sometimes a girl just needs her drink...right?! Beta is just in a whole new world!!

Week 1 Schedule:

Monday- Core Cardio

Tuesday- Speed 2.0

Wednesday- Rip't Circuit

Thursday- Dynamic Core

Friday- Upper Focus & Core Cardio

Week 2 Schedule:

Monday- Dynamic Core

Tuesday- Core Cardio

Wednesday- Rip't Circuit

Thursday- Upper Focus

Friday- Rip't Circuit & Speed 2.0

Week 3 Schedule:

Monday- Core Cardio

Tuesday- Upper Focus

Wednesday- Speed 2.0

Thursday- Rip't Circuit

Friday- Dynamic Core & Speed 2.0

I have to say out of each workout in this round there isn't one that makes me a little sluggish in the morning knowing that it is on the schedule for the day. I truly love each of these workouts and I think it is because they are fast paced, always on the move, sweating up a storm kinda workouts. Sounds fun right? Can you truly sit and think for a minute of something that is your stress reliever. Something that just gives you a natural rush of energy and you feel like you can conquer the world after. Something that you are just truly truly passionate about. You know this will always make you feel good, it is your "go" to?? I have to say working out is MY "go" to. I can count on a good workout, for stressful days, just when I feel like working up a sweat, just for something to do, or to let go of some frustration. I love how I feel right after working out. I feel like I get up, go workout, and when I am done it is like a fresh slate. A clean start to the day.

Speed 2.0 is my number all time favorite workout. I did not like Speed 1.0 because I could not get my feet and hands to move together. This one there is just something about it. It is set up different than speed 1.0. There are two different rounds,  three different levels-each level increasing with speed over time. The last round is straight from the top. You combine every exercise from rounds one and two as a last final go around.

 

I love the program...not just because this is twenty-five minutes. But it is quick and effective. I have been at this program for eight weeks and I can feel my stamina increasing as before even thoughtI was in shape, some exercises really pushed myself hard and sometimes I needed to stop and catch a breath. I can feel my muscles getting stronger & slowly but surely I am getting my abs!!

 

So moving forward to week 4 and the program is almost over. I can't believe it. It's amazing how fast these programs & challenges go when you find something that you love and stick with. It takes 21 days to create a habit. The rest is dedication and commitment.

 

Are you looking for more accountability & support. Want to be apart of a group of individuals who are just looking for the extra encouragement. Ready to learn about clean eating & a healthy lifestyle change? Or if you are just looking for more information and want to discuss anything at all please feel free to email me at alyssayourish@gmail.com and I would be happy to help!!!

 

Stress Less Session 4: Stress and Your Emotions

Take a moment to reflect on last week. How did it go for you? On a level of 1-7; 1 being completely relaxed to a 7 being extremely tense how would you rate yourself? And what techniques did you use? Did your number decrease after using one?

Your missions for this week:
-to understand the causes and consequences of stress-related depression.
-to learn three new stress coping techniques: physical activity, expressive writing, and guided imagery

Stress can cause depression by affecting our brains. It involves chemical changes in cells of the brain, as well as the way we think and feel. When we experience stress we can also experience having trouble thinking clearly and focusing, become depressed, and you may lose the ability to remember at a younger age.

When your brain releases SRA (stress reactive areas) your mind/body can benefit in different ways...*more frequent feelings of calm *more patience *less anger *fewer temper outbursts *improved interpersonal communication *more restful sleep *improved sense of well-being *improved ability to manage difficulties *improved self-confidence during stressful situations * improved ability to concentrate *greater enjoyment of life *increased resilience

There is a relationship between depression and stress, but what is it exactly. Depression is caused by constant elevated stress (chronic stress). High levels if not dealt with healthy coping can increase the odds of becoming depressed as an adult.
 
To avoid you should recognize some common signs:
-chronic feeling of sadness -no longer finding pleasure in activities you once enjoyed -lack of interest in usual sexual relationship -always feeling tired, lacking energy -sleeping too much or too little -changing eating habits along with weight loss/gain -difficulty making decisions -excessive crying -feeling worthless/hopeless -frequent irritability -difficulty concentrating/remembering -chronic aches/pains that do not get better when treated. There are always health risks associated with depression. This can cause an increase in heart disease, heart attack (which includes increased risk of death from heart attack), & stroke. Do you see how this is all linked together...chronic stress is the risk factor for lots of chronic diseases. All of these diseases can further increase your risk for other chronic disorders.

So how can you cope with chronic stress. What will decrease your chances? One way is physical activity. It helps lower the concentration of the hormone which causes you to become depressed. It offers a quality of life. Walking is a great way to start, it helps get your heart pumping, muscle groups working, and calories burning. If you are choosing to use physical activity it is suggested that you use "FIT"

Frequency: how many days of the week will you start walking?
Intensity: referring to how fast you will be walking.
Time: set yourself a time.

If you start with walking it will not only decrease your chances of diseases but it can also have an impact on your to start making other healthy changes like quitting smoking or eating healthier. Start with the small changes first to build yourself up for a bigger goal you may have in mind. Also, if you start to walk regularly you will produce fewer stress hormones in response to perceived stress. And your immune system will work better.

Another way to help cope with stress is expressive writing: to be honest I am not really a writer, it was never my strong point in school, but I really think I want to try and give this a shot. Writing things that seem to bother you can bring you calmness, relaxation, and increased enjoyment of life. It can also reduce anxiety. This is different than a daily journal or diary you may have. This is used to write about things in which have bothered you for years or that just happened yesterday. It is a simple coping technique but the effects of this can bring up all sorts of emotions. Here is how it is done....take a piece of paper and pen. Go to a quiet place and set your timer for 15 minutes. Think of something and this will be your writing subject. You are going to continually write for those 15 minutes, do not focus on grammar or spelling. If you run out of things to say on your subject, keep writing over and over what you have already written. **Do not read what you already wrote** When you are finished your tear up what you wrote and toss it out so no one can see. This is suppose to help get all your emotions out and then you let go for tearing the paper up.

Another way may also be a gratitude journal. Day in and day out we are always on the run with our busy lives that we always focus on the bad. Why don't we start focusing on the good in which is around us.  So, every morning or night before you go to bed. Focus on three good things in which you are thankful for or good things that happened to you today. Or write things down as they happen to you. This allows to you to be grateful for things around you and appreciate things more. Then you can pull this journal out when you are feeling overwhelmed or stressed out.

Guided imagery is another technique that is often used. Take a deep breath and close your eyes. Think of a word that makes you smile when you need it most. Once you do so, you take deep breaths in and out. When you exhale you say this word quiet in your head. This helps relax your mind and focus your attention on the word rather than all the thoughts running through your head on a daily basis. This can also calm your nervous system down.

Try some of these new techniques we just learned about. See which works and which doesn't. Which one do you find most helpful? We also talked about S.M.A.R.T goals. Set a goal in which you want to achieve this week. it may be trying to walk 3times a week for 10minutes a piece. Or trying expressive writing two times a week. Whatever it is write it down and hold yourself accountable. Start small and see what works.

As always I hope you have a wonderful week. :)

Stress Less Session 3: Stress and Your Body

How did week 2 go for you? Are you learning some of these techniques are helping you cope with stress? Some work more than others?

Let's think about how each technique helped you :

-Deep breathing in Stressful Situations: We often get caught up in the moment and tend to not breathe with our lungs. One session of this for me really gets me to start breathing like this on a normal basis. My mind fills clearer and relaxed.

-Good Humor Box: Who doesn't have a good story to tell. Something you instantly think of and you just get that smile on your face. Think of a couple funny stories or events that happened throughout your life. Keep telling yourself them over and over. And when something gets stressful bring out those memories a good laugh always helps.

-Chanting: Like I said before, I am always saying positive things to myself over and over. When I have a negative thought I always turn it around to a positive so I make my mind think like that. The only thing I find odd or just does not work for me is putting it to music. I did not find this technique useful to me compared to others.

-Change your mind of perception: Your perception will always be different than someone elses. But if you are seeing a situation as stressful try to change your outlook and how you view it.

Your mission this week:

• to understand the long-term effects of stress on your body and how they can affect the quality of your life
• to identify body signals that tell you when you brain is reacting to stress
• to learn several ways to calm your mind and relax your body

Effects of Stress on your Body & significance: (these are just some)

1. heart beats more rapidly- if healthy and no heart problems the heart rate will go back to normal. if you have heart disease you may experience chest pain.

2. blood pressure increases- high blood pressure can cause blood vessels to weaken. as a result, your risk of having a stroke may increase. Damage to your kidneys may occur.

3. blood vessels in your heart accumulate cholesterol more rapidly- blocked blood vessel increases your chances of having a heart attack. When you exert yourself you may experience chest pain.

4. blood platelets may clump together instead of floating freely: if a clump of blood platelets comes to a blood vessel in the heart narrowed by cholesterol, the platelets may clog the vessel, resulting in a heart attack.

5. body's ability to resist contagious diseases decreases- you may be more likely to develop a cold, the flu, or strep.

6. autoimmune disease, may get worse- likely to increase. Rheumatoid arthritis, psoriasis, MS, ulcerative colitis, & Crohn's disease.

7. wound healing slows down- cuts or surgical incisions may need more time.

As we age it is obvious that we slow down as individuals, but did you know stress can also detract from your enjoyment of life & shorten your lifespan? If you can slowly try each day to eliminate your stress you are better off. Stress can really put a strain on life and harm you in the end. Pay attention to your signals of stress. They will be more apparent than you think. You will notice you will start to get antsy, fits clenched (along with teeth), angry, hot headed, etc. But there are Stress Coping Techniques in which can help you.

-Body Awareness--Tension

-Body Awareness--Relaxation

-Progressive Muscle Relaxation

 

 

So, what is Body Awareness-Tension become aware of your body signals. Think of the messages your body sends you through out the day, you may choose not to pay attention to some, but there are others you need to pay attention too. Your body is alerting you of your body's needs.  There is a little exercise that you can do. Sit in a comfortable position and take two deep breaths in, think of something that causes you stress. When you think of that stressful situation how does that make your whole body feel? Do you feel different than before when you were relaxed? Being aware of how situations make you feel is very important.

 

Body Awareness-Relaxation this technique helps you realize how your body feels when you are at ease. You want to tense up each part of your body, scrunch up your face, clench your fists & toes. Now, take a deep breathe in and relax every inch of your body. Everything you tensed up before is now relaxed and you have a clear mind. Give yourself enough room because you want to stretch out each body part to the fullest.

 

Progressive Muscle Relaxation stress coping method that targets the muscles that serves as stress indicators. Once you target these muscles you can help them attain a state of relaxation. You tense up each part of your body only to relax them once finished. It is teaching you to feel the difference of being tense vs. relaxed.

 

For these stress techniques there is muscle that all goes with it. Once I find the link I will post in my next blog for you to listen to the music to go along with it. 

 

A little final note before we go. Go for a walk and walk whenever you can. This can also help make you feel happier and calmer. 

Halloween Happiness

 

Halloween is just around the bend. Can you believe it? Everyone is already out picking pumpkins, decorating the houses, deciding what they will dress up as, and what candy to give out. Halloween is a time for the kids to have fun (maybe adults too) dress up and be whoever they want for just one night. Laughing, making memories, and of course getting the candy?!! Who doesn't like to splurge every once in awhile? The season is always a reminder that fall is here for the next couple of months. The leaves are changing, the air is crisp and cool. It is time to lounge around in big sweatshirts/sweatpants, cuddle under blankets, and sip on some green tea just for warmth. 

I remember being a little kid and there were so many Halloween costume ideas running through my head. Someone would tell you what they were going to be and you would think in your head, "man why didn't I think of that." Or you were so excited for the night to come that you didn't care if trick-or-treating started at six pm, you got dressed super early and then became antsy and you started to bug your parents on when you could go out. And they would say, "we told you not to get ready so early." Or you make a pact with your siblings combine all your candy together in a big bowl....then you get home and end up fighting over it when someone steals a piece of candy. And you look up at your parents and say, "were hitting every house tonight" and you know they think your crazy because you'll get tired from walking up the hills.

Just sitting here writing this today is putting a smile on my face and I'm just chuckling, because I can honestly remember doing things like this every time Halloween rolled around. It all seemed like such a party. A chance to see how many houses you could reach, who had the best candy, and see how long you could last. One night to have fun and pretend to be whoever you wanted. What is it about Halloween that gets the kids so excited? What is it that gets you excited about Halloween? Do you like decorating. Passing out the candy and seeing all the new costumes. Carving pumpkins & making pumkin seeds. Dressing up. Going trick or treating.

 

So, what are you getting excited about? Will you be dressing up? Going trick or treating yourself or taking your kids out? Halloween parties to stop by at? What is one story that you will always remember about growing up and Halloween!?

 

 

1/2 Chocolate 1/2 Vanilla

I tried a new Shakeology receipe today and for anyone who knows me, you know that I love to stick to my one recipe and thats about it. So this is a step out of the comfort zone and now I don't know what to call it... 

Ingredients: 

-1/2 scoop chocolate shakeology 

-1/2 scoop vanilla shakeology 

-1/2 banana 

-1 tbsp of honey 

-little bit of water or almond milk (your choice)

-handful of ice 

                Blend and enjoy! 

                       

 

Tips To Stay For Staying On During The Weekend

So the weekend is here and sometimes we get caught up in the hussle & bussle of the weekend plans. Maybe we find that weekend is the only time we have to catch up on errands or household chores. Or we have family visitors & birthday parties to attend. But how do we stay on track and not let our healthy lifestyles get off track??

Here are some tips I always tend to follow during the weekend no matter what.

1. Get your workout first thing in the am: As soon as you wake up head downstairs or wherever you workout first thing. Sleep in your workout clothes, have your tennis shoes right at the end of your bed, & put your workout DVD in the player the night before. This way if you get up and get it done first thing in the am you are giving yourself no chance of making excuses as the day goes on.

2. Eat a healthy breakfast: I usually have Shakeology for breakfast everyday during the week because it is simple and fast while at work, but during the weekend I like make egg whites with veggies & whole wheat toast. Fuel your body with the proper foods to have energy throughout the day.

3. Stay hydrated: Make sure you always carrying a water bottle around with you and drinking half your body weight in ounces.

4. Pack a cooler: If you are going somewhere and will be on the road, make sure have healthy foods stocked up just in case. You never know what can come up. Make sure in there for a snack you have a complex carb and lean protein.

5. Shakeology: Drink your Shakeology. You know it is a lifesaver and will keep you full. Take a shaker cup, a flavor packet or Shakeology, and a water bottle. Put everything in your shaker cup and blend.

6. Stay away from the food: If you are at a birthday party or any type of social gathering stay away from the food. I know it can be tempting but it will hinder your results. Keep busy, go socialize with friends, ask the host if they need any help. Just stay away from the food table.

7. Alcohol: If you are going to meet friends for drinks. Try to stick with light beers or clear liquids. Enjoy yourself, but for every drink you have drink a glass of water with it to stay hydrated.

8. Enjoy yourself: Have fun and enjoy your weekend! Relax and kick back. This is a lifestyle that is suppose to fit into your life. And work for you. You can do this. Stay strong and be happy with yourself!


Want more tips and motivation for staying on track during the weekend? I would be happy to help in any way I can. Just send me an email at alyssayourish@gmail.com and I will get back to you as soon as possible.

 

Have a HAPPY weekend my friends!!!!!

Five Day Shakeology SHAKE Off!!!!

Shakeology

Have you been interested in Shakeology? You see me posting about it day in and day out about what it has done for me personally? How it is literally a LIFESAVER. I always carry a shakeology packet, shaker cup, and a bottle water in case there is ever a time in need.

You have never tried it, so what is one thing that is stopping you?! I will be honest with you when I was first approached Shakeology, I saw the price and was like, "WHAT." Are you crazy?! I could not justify spending that kind of money of a shake and I did not even know if it would work for me. But, I gave it a try anyways, because I really needed to figure out my stomach issues. After the first week, I could ALREADY tell the difference!!!

This wasn't your typical "protein" shake. This truly what I felt was a miracle shake.

I can go on and on about Shakeology. How it not only helps with weight loss, curves cravings, fills you up with all the vitamins & nutrients you need in a daily sitting, but it also helps with health related issues. Lowers blood pressure & cholesterol, helps with heart disease and so forth. There have been people who have been able to get OFF their medications they are currently taking just by replacing one meal a day with this delicious shake.

Maybe you are one of these people...who has always wanted to try Shakeology but price is your #1 objective. Let me help you out here!!! You are in luck...

WELCOME TO:

 

I am offering to the FIRST FIVE people who have NEVER tried Shakeology before and NEED to sign up for a free membership with Beachbody. I will be running an EXCLUSIVE free test group. 5 days, 5 shakes, 5 recipes, tips, motivation, and support. I am going in order of the first people who email me: alyssayourish@gmail.com  & immediately sign up for a free membership when  I give you the link.

 

**Remember you MUST be a NEW customer & do not currently have a membership.**

 

**Also, I have a variety of packets, but I am mailing them out to whatever flavors the customers want. If you want a certain flavor do not wait!! These kits will go fast**

 

 

 

 

What To Pack In A Cooler While Traveling

Cleaning Eating on the GO

You started this new clean eating lifestyle and your off to travel for the weekend or week. What do you do? How can you make yourself stay on track? I get this question all the time because my challengers can see the progress they are making. But when a trip comes up they are nervous about screwing their hard work up. 

#1 Tip: PLAN AHEAD

You know when you travel you always bring a bag of snacks and drinks. Of course it's what we do, because we can't tell the difference between actual hunger or dehydration. So what do we do...we eat! We pack the simple, not so healthy foods because we don't want to prep anything. We live in such a fast pace world, that we just want to grab and go. 

So, I thought I would share with all of you my ideas, my tips, how to save a little cash,  and plans for traveling. And it comes in perfect timing because I'm off to North Carolina for a mini vaca. I will be gone for about 4 days and one of those days we will be at a wedding so the food is taken care of, I just have to plan that as a cheat meal.  First, look at your travel plans and make sure there is a cheat meal on a day or properly plan so you don't fail. 

My goal for this trip is to only stop when we need gas or to use the restroom and that's IT!!! 

Make a grocery list for healthy foods and snacks you can take and pack in a cooler. Things that are simple. 

#1 Shakeology: this is by far a quick easy meal which doesn't require much. Grab your flavor packet, add water, and shake it up. 

#2 Fruits: in the picture above I have apples and bananas. I will be using the bananas in my shake and apples as a snack. When traveling fruit is always something you want to have. 

#3 Blue Diamond Whole Natural Almonds: let's face it. You need a lean Protein to pair with your complex carb apples for a snack. You want to maintain your metabolism and energy level. 

#4 Protein Bars (nature valley) : actually homemade protein bars are the best ones and safest bet , but I completely ran out of time to make some yesterday. And nature valley of all other out there are the closest to being clean. 

#5 Multigrain bread: I had to think of my boyfriend on this trip as well something easy for him. And a simple sandwich will satisfy him. 

#5 Turkey & Prov Cheese: for his sandwich, but that's all. No mayo or anything for him. 

#6 Sunkist Tuna Packets: these are so AWESOME!! Jumping for joy , SERIOUSLY you have no idea!!! I absolutely love taking tuna in my lunch and this is super simple. Just open up the pouch and enjoy!!! 

#7 Swanson Chicken: I grab two big cans just in case and made it all. We can have it once we land to our destination. Mix these with Greek yogurt instead of mayo to cut the calories down and you have lunch for a little bit. 

#8 Whole Grain Pretzels: just for a little snack to munch on. You really have to watch what pretzels you are eating. There is a lot of sodium and they can be deciving. I LOVE honey wheat pretzels but they actually are no were close to being good for you!

#9 Water: it is important to stay hydrated throughout your trip. You can easily mistake being hungry for dehydration. I have to drink in moderation so we don't stop every half an hour. 

Do not bring the chips, candies, and sugary drinks. They are going to do you no good and you want to try and control what you can while traveling. You know wherever you go there is going to be temptations. You just have to do your best and set yourself up for success rather than failure. Don't stress out,  take it one step at a time. If you make a plan follow it. If you fall off for a sec, brush yourself off, and try it again. 

I like to put it in perspective. Remember one French fry isn't going to make you gain twenty pounds. And eating that one salad won't make you drop those twenty pounds. Now I'm not telling you to go indulge every night, but it is okay for enjoy a night.  This lifestyle is to fit you, not make you miserable. So set yourself up for success and enjoy! You can do this-you have the tools for it!!!


Want to know more about staying on track?? Ask how you can join my next 30 day clean eating & shakeology challenge. Meal plans, recipes, tips, motivation, and accountability!
I would be glad to answer any and all questions you may have. Feel free to send me an email at alyssayourish@gmail.com and I will respond as soon as possible. I would look forward to chatting with you and having you join my group! 
 

Weekly update and progress: last week of Alpha

Alpha has officially come to an end. Five weeks have come and gone, just like that. It is just unreal how quick this has went. And how only twenty-five minutes can change your life!!! I have to admit I have always been a little intimidated by Shaun T because of Insanity. I don't do well when people are up there telling me what to do and to push harder. "I mean geez Shaun T I'm pushing myself as hard as I can go!" But with my time schedule and having to workout before work I was getting up at 4am and it was really starting to wear on me. I was looking for a way to give me the best of both worlds (sleep in a little extra w/a short effective workout).

YEP, I sure got it!!! 

So are you one of the people saying you don't have time for a workout or to make anytime for yourself? SERIOUSLY, people  everyone has time!!! I bet you spend at least twenty-five on a social media site doing absolutely nothing but "creeping" yes, I said it because you know it's true. If you have time for Facebook, you have time to workout. 

 

Week 5 Schedule:

Monday- total body circuit 

Tuesday- ab intervals

Wednesday- total body circuit

Thursday- cardio 

Friday- total body circuit & lower focus

Life getting in the way? Always on the go and feel like you can never slow down? Between working out, driving to/from work, working a full time job, running errands after work, getting lunches together, & getting clothes out for tomorrow, I always feel like I am on the go and can never just sit down and relax! WOAH! Where does the time go?!

If there is one thing I have learned over time, is that you have to take some time for yourself each and everyday. Whether it is ten minutes or an hour - take that time!! It is how you find yourself. Sometimes we are so caught up in our everyday life that we lose ourselves in the mix. So if you choose and you should choose to make time for yourself it may mean you have to make some sacrifices. Getting up earlier, missing your favorite TV show, saying no to meeting up with friends, and even staying up later. Whatever it is just know you are doing something to benefit you and it is okay. You are not being selfish you are just looking out for yourself.  Time  management is key and it will really make you feel better than rather feeling all over the place. 

Not going to lie this Friday I did not do double days. I woke up Friday am with a horrible migraine and decided to sleep in a bit. I had a plan to wake up later and get at least one workout in, then when that alarm went off I still felt the same-so I opted out. When I got home I did TBC but  did not have time to do lower focus because I was going to spend a night with the family. It was my high schools  homecoming and my cousin was the freshman representative.


So this week started Beta. I was planning on starting Monday, but we are traveling to North Carolina Thursday til Sunday. And I decided to plan ahead. I am starting Beta Sunday night. My double days will be Thursday right before we leave. That way I can spend time with my boyfriends family while we are down there. But of course I am sure I will be taking a short walk and of course watching what I eat. I am starting to make a food list now to pack stuff for our trip down!

Here's to my next adventure!! Shaun T I am SO ready for Beta!!

Stress Less Session 2: Stress and Your Mind

We're back at it again for a second week. How did you do on your first week? How many time did you use a technique? How would you rate your overall stress level last week and how did you handle it (scale on 1-10)? 

So, let's first reflect on your past week.

What were the main effects you noticed after completing your deep breathing practice sessions? 

What did you discover that made your practice of deep breathing more effective?

What, if anything, got in the way of relaxing when you practiced your deep breathing technique? 

How did the thought dots(or other remainder tool) work for you? 

What was the biggest point shift in "before" and "after"  tension levels (in points) that you saw in any practice session? 

Your missions to think about this week:

-to expand your deep breathing skills.

-to learn two new quick coping techniques: humor & chanting.

-to deepen your understanding of stress and coping. 

-to understand the effects of stress on your mind and how your mind need it's from coping worth stress.

A good technique, but different to use is "thought" dots. These can be any stickers: colors, shapes, etc. You out these anywhere you normally see. On your bathroom mirror, cell phone, computer , anywhere you are when you get frazzled. I think to associate colors with my feelings. So when I see the color yellow- it makes me happy and I smile. Or put a big red sticker on the fridge so you know not to go in there late night. I think of red, STOP. These thought dots can be used for anything and they are interrupted how you want them to be. 

There are different effects from stress hormones. 

•a low level of stress hormones over a brief period of time can improve your performance of a given task. 

•a high level of stress hormones over a brief period of time can help you respond to a "fight or flight" crisis.

•but medium to high  levels of stress hormones over an extended period of time (chronic stress) are destructive to your mind and body- and therefore to your health and well-being. 

One way to fix all this or eliminate some is to change the way you think. Your perception plays a big part in stress levels. What you may perceive as stressful, may not necessarily cause stress for others.  Your perception may  cause you to have difficulty thinking clearly & focusing, you may become depressed,  or remembering  things may decrease faster . 

There are benefits of coping:

+feel more calm, more often 

+more patience

+less anger

+fewer temper outbursts

+improved ability to communicate

+improved relations family members 

+more restful sleep

+improved sense of well-being

+improved ability to manage difficulties

+improved self-confidence during stressful situations 

+improved ability to concentrate

+greater enjoyment of life

Coping Technique #2: good humor. Everybody has one or two things that happened to them and were funny right? Well here you go..laughter is the best medicine. Think of the funniest things that have ever happened to you. And wrote a amall description about each. Now, put those in a special place in your mind. Whenever something is bothering you or making you upset think of one of these stories. Take a deep breath and imagine it happening. 

Coping Technique #3: chanting. I told you I would try every technique and have an open mind, which is exactly what I did with this one. This helps change you mind and body how it reacts to stress. Think of positive thoughts and say them over in your head. "I am a good person" "all will be well" "everything happens for a reason" 

Next, you take a deep breathe. Think of a song that makes you relax. Repeat your positive thought words in that song. Don't sing the song you are thinking of , just sing your words to that beat over and over again. Different? I thought so too. 

Just be optimistic! It can be hard at times  but thinking the best always improves your mood. Here are some tips and tricks: -acknowledge the good things when they happen to you, when they do..enjoy! -try to not take it personally when something goes wrong. Realize when you are being blamed for things, it may be the person blaming you who has the problem. -remember all the good things that you do and that you are a good person. Fill your day with positive thoughts and accomplishments.-keep a journal of good thoughts, so when you are filling down you can look at them. -act optimistic! 

And lastly...change your view. You choose how you view things, how you see them. How you perceive it decides whether it is stressful or not. 

I am choosing to view life with the glass half full rather than half empty. Be grateful for everything you have vs. not being grateful for the things you don't. You choose how to live your life so live it with positive upbeat thoughts. 

Have a great week!!!

Stress Less Session 1: Stress and Coping

Week One of our Stress Less Class is well under way and I must say Session one was a success reading on my own. I really went into this class with an open mind just hoping to learn a few techniques to help deal with stress and even hoping to see what causes stress. And for being week one I caught myself reading a paragraph ad being like hmmm. It's really interesting.  

This class is going to be eye opening. This weeks "missions" are:
1.to understand the nature of stress
2.to explore the links between stress and disease
3.to learn a quick coping technique: deep breathing

Definitions you should know....

Stress-the body's response to a perceived threat or demand.
Stressor-any event or experience that triggers  the body's stress response.
Acute stress-stress that is triggered by an event or experience that is unexpected, comes on quickly, and doesn't last long.
Chronic stress-stress that is triggered by daily, ongoing events or experiences.
Distress-stress that results in negative mental, emotional, and physical effects; "bad" stress.
Coping-thoughts and behaviors used to manage stress and its effects
Resilience (or stress hardiness)- the ability to stay calm and function well when exposed to stressors.

Stress will come and go. Everyone is bound to have some sort of stress during their life. Two key points & take aways.... *stress is a response *triggered by your perception. Every day you are going to experience pleasant & unpleasant events, but it is your mind that decides which is going to cause you stress and which one will cause you pleasure. The greater you perceive an even, the greater the amount of stress hormones will be released. If they stay long enough and are high they can cause damage to your body.

Here are some COST of living a stressful life:
- Experts say that 80% of all chronic disease may be related to stress.
- One third of Americans report that they are living with extreme stress, and nearly half of Americans believe that their stress has increased over the past five years.
-Almost half of Americans report that they overeat or eat unhealthy foods because of feeling over stressed. More than one third said they have skipped a meal because of stress during the last month.
-Two thirds of smokers report that they smoke more when they feel stressed.
-Half of all Americans recognize that stress has had a negative impact on their personal and professional lives.

Did you know that there is more than one type of stress symptoms??

1. Behavioral- bossiness, short temper, tendency to criticize, eating too little/too much
2. Emotional- easily bothered, annoyed, defensive, emotional outbursts, depressed
3. Mental- forgetfulness, trouble thinking clearly, constant worry, self-criticism
4. Physical- dizziness, muscle tension, migraines/headaches, cold hands/feet, stomach aches, ulcers

So how do you cope with stress? There are healthy ways and unhealthy ways. Most people tend to choose the unhealthy route because it is what we know.  We overeat, drink heavily, smoke more than we normally do, etc. These ways are self-destructive. You are harming your body in more way than one. The only reason why people choose to harm themselves more is because they do not proper ways to handle their stress or get it under control.

Quick Coping Techniques:
-Deep Breathing
-Chanting
-Humor

These are good sources because they can be done anywhere and there is no special preparation, takes less than one minute to do, helps you calm down quickly, think clearly, and stay focused, and rapidly decrease the amount of stress hormones in your blood.

Our first week in class we did the deep breathing exercise. And I was actually weary of doing it in front of everyone as a group, but we did it together and every ones eyes were closed. Feeling stressed?? Let's try a little bit of deep breathing together now.

First get a blank sheet of paper on the top write: date & time, Pre & Post tension score, score difference, technique used, describe physical & mental state before practice and the practice setting/conditions, and describe physical & mental state after practice, with regard to relaxation & tension.

What are tension scores?? At the bottom of your page write:
1-completely relaxed
2-very relaxed
3-somewhat relaxed
4-neutral
5-somewhat tense
6-very tense
7-extremely tense

These are your numbers you are going to be using to describe your pre/post tension score!

Warm up exercise:
-Find a comfortable position either lying down or sitting upright.
-Put one hand on your belly, right over your belly. Put your other hand on the center of your chest.
-Breathe normally through your nose if you can do so comfortably, or through your mouth if not.
-Continue breathing normally. Notice how your hands are moving, and notice which hand is moving more.
-After a normal inhalation, blow out all the air you can when you exhale. Do this twice in a row.

What do you notice??

Deep Breathing Exercise:
-Uncross arms and legs.
-Allow your face and jaw to relax (your teeth should separate a little while your lips stay together).
-Relax your neck, drop your shoulders, and let your back "melt" into the floor or chair.
-As you inhale through your nose, imagine that your belly is a balloon slowly filling up with air.
-Pause for a second.
-Exhale slowly and completely through your nose; keep your belly relaxed.
-Pause for a second at the end of the exhale, and repeat, inhaling through your nose.
-Do this three to five times- but not more than five deep breaths.
-Breathe normally for about a minute before moving around and getting up.

How do you feel? Do you notice anything different? Now once you are done, rate your post tension score and take the difference. Make sure you are also describing how you feel. Deep breathing may not be for you. Everyone is going to find a different technique that works for them. If that doesn't work try something else. I learned that other people like to go take a walk/physical activity, take a bath, read, or just sleep as stress reliever techniques. Maybe even a chat with a friend is just what you need? Whatever works for you is RIGHT! 

Check back for week 2 updates and more information!!!! Have a stress free week!