I just have to give a quick shout out to my girl/fellow coach Haley. I first met her friend through Instagram she joined & said her roommate may be interested. Haley emailed me a few days later and the journey began. At the time she was working out to Focus T-25 abs said she wanted finish it all the way through and the do the 21 day fix. So that's what we did.
And let me tell you from day one I knew this girl was going to be a rockstar and she totally KILLED it in the challenge group. Not only did she get herself motivated, but she was a huge motivator to all the other girls in the group. She was engaged daily, keep the group fun/exciting, and really cheered the girls on when they felt like they were struggling.
So, when she sent me her results in just three weeks I had to share her results & what she thought out the whole process.
Congrats girly!!! In so proud of you! You are proof that this system works & with hard work/dedication you can see the results!!!
Haley:Here are my before/after pics! I decided to use my new bathing suit as my modeling outfit hehe I started the program at 135.7lbs and ended at 128.0! I lost 7.7 lbs :D Inches I started at 165.2 in. and ended at 155.6 inches, I lost 9.6 in. :) I feel amazing. and I learned so much about how much what you are eating really affects your progress. I am in love with this program and I am definitely going to repeat it in a couple weeks. In the mean time I will continue to eat clean best and I can, I am still using my containers to get portion sizes. ;) I think I was stuck at a plateau when I was doing T25 and what I really needed was this eating plan. It just made everything so simple and easy (and delicious). I can't say enough about this program. Thank you for all of your help and inspiration through these past 21 days :):)
1. Describe yourself before the 21 day fix? I thought I was happy with were I was fitness wise. I had just completed T25 which I liked a lot but I noticed after the first month or so I had hit a plateau with my results. Nothing was really changing, I was fine with where I was, but I was not at my goal. I assumed I would just continue on to another program and the results I wanted would come eventually? I also thought I was making decent choices food wise and that I was doing well enough.
2. What made you decide to sign up for the challenge? I had seen some other people's results which was intriguing. But I also really wanted to see what this whole eating plan was about. I wanted to see if the way I was eating was really impacting my progress, so I decided to give it a shot.
3. What were you expecting at the end of the 3 weeks? I was expecting to see some sort of change in my body, I wasn't sure how much or how little but I was hopeful. A small part of me was also expecting to be hungry haha I thought at the end of the 3 weeks I might be starving and just stuff my face with everything (that didn't happen thank god!)
4. How did you feel after week 1? At the end of week 1 I was feeling pretty accomplished. It went by quite fast and I LOVED having my food already prepared where I can just grab it or pack my lunch box and head to school for the day! I was also sore (in a good way!) I was a bit tired but after a good nights sleep over the weekend and yoga on Sunday I felt rejuvinated and ready to see what week 2 would bring.
5.Was this program anything like you expected? Yes and no. Yes in that it gave me results and helped me to understand what proper nutrition REALLY is and how much it does affect your progress. No, in that I thought I would be hungry. Those containers look so small, but it is a lot of food. I was hungry the first day or two but my body adjusted and I am so happy I didn't cave in and have an extra snack :)
6. What were you first thoughts on this program? My first thoughts were that it sounded so simple. Something I could do with my busy schedule. I was a little intimidated to have to prep my entire meals for a week at first (it got easier as I went on). Also, the fact that the workouts were only about 30 min each sounded perfect.
7. If you could give advice to others considering it what would you say? It is so worth it! I think this is the best program I have completed. Don't get me wrong I love the other Beachbody programs, but this one really simplified the whole eating and nutrition part. It also helped me break alot of bad food habits I had. If that is something you struggle with or are curious about, definitely try it. I have finished the program and I am still using my containers and making choices that reflect what I learned while doing the program. The results are addictive. Stick it out and you won't regret it.
Interested in learning more about the 21 day fix or what a beachbody challenge group is? Ready to join my next one? Please take a moment to fill out the application below and I will get back to you as soon as possible! If you have questions feel free to e-mail me: alyssayourish@gmail.com
I can't tell you how much I love Pinterest for recipe ideas! And turning your favorite dishes into healthy. I have to show up with an idea of what I want or I can be lost on there for hours; thinking of what I want to make next week!!!!
What you need:
-1/2 cup (~1 medium) very ripe banana
-1/2 cup all natural peanut butter
-2 tablespoons agave nectar or honey
-1 teaspoon vanilla extract
-2 tablespoons brown sugar, lightly packed*
-1 large egg
-1/4 teaspoon salt
-1/2 teaspoon baking soda
-1/4 teaspoon baking powder
-1/3 cup + 1 tablespoon oat flour (regular oats that have been blended or processed)
-1/3 cup old fashioned oats**
-1/3 cup dark chocolate chips
How to make:
Preheat the oven to 425 degrees F. Spray the 7-8 cavities with nonstick spray and fill the other ones halfway up with water (ensures even baking).
Do not use muffin liners.
Remove the banana peel and mash well using a fork. Measure the banana after it has been well mashed.
In a large bowl, using hand mixers, cream together the mashed up banana, peanut butter (do not warm up), agave or honey, vanilla extract, and brown sugar.
Beat until completely combined. Beat in the egg.
Beat in the salt, baking soda, baking powder, and oat flour.
To make oat flour, take oats and pulse them in a blender or food processor until they are in a flour like consistency. Make sure to measure the oat flour AFTER blending and not before or the amounts will be off.
Beat just until combined.
Stir in the old-fashioned oats and the dark chocolate chips.
Using a cookie scoop, scoop two full scoops of the dough into each muffin cavity. If you want larger muffins only fill 7 of the cavities. If you'd rather have more muffins fill up 8.
Bake at 425 degrees for 4 minutes. Reduce the heat to 350 degrees and bake for another 6-7 minutes.
Slightly under-baking these muffins makes them taste way more moist and light. If you don't like that though, bake them a little longer, just watch them carefully so they don't burn.
*If you want your muffins sweeter, increase brown sugar by 1-2 tablespoons. **Make sure oats are certified gluten-free to have a gluten-free muffin.
Are you a runner? A sports athlete? Physically active?
You may be curious as to why I am asking these questions & what it has to do with IT band syndrome. If you workout, run, or play sports this injury is mostly common.
How do I know? I was diagnosed with about a week and a half ago. I was running with my friends & (I haven't ran much in a while, but I workout daily so I thought my stamina was up). We ran & walked five miles around a local park. I was starting to feel pain, but thought it was just muscle cramps from the heat or beginning to run. Around the last stretch I started to get sharp shooting pains in BOTH knees and at that point I clearly knew something wasn't right. I was in shear-utter pain...could not even walk in tears kinda pain. Came home and just had to ice my knees & try to relax the best way I could. Didn't do any physical activity, but was scheduled to run a 5K that Saturday. I should not have ran
Saturday comes I get up & I'm super nervous for this fun little thing called run or dye. But promised myself to do what I could. I'm not even sure I ran a whole mile. At one point I caught up with my mom and we were running together, we started going down a grass hill & I just had to stop and go to the side. I was getting the pains again, but this time it felt like someone was stabbing me (not that I know what that feels like) just unbearable pain. Tried to pick up in run, then I'd stop. I heard someone say this is it, the finish line is there so I ran at a slow turtle pace, but did it & right at the end I hit a ditch & knew that was it. Crossed the finish line & so many emotions were running through my head....I was sad, hurt, upset, in pain, emotional, scared, and the list goes on. I stood for a moment looked for my mom & who we can with, when I found them it was a sigh of relief & I just broke down in tears.
Made a doctors appointment, wrote me a script for an MRI- which it came back for Illiotibal Band Syndrome, but wanted me to see an orthopedic because it could have been something more. Started to rest & ice til then. But if you've ever had a injury you know it can be painful & IT WAS! It was a struggle to walk at work, up & down steps, get in & out of the car, & push the pedals while driving. I never felt like I could relax it at all. It always felt tight & tense. And sleeping on my back was the only way I could get "comfortable" ....NOT. Worst way to sleep ever.
So here we are and I had my first physical therapy appointment :
Nervous and butterflies in my stomach is the best way to put it. My evaluation was surprisingly awful. I had very little strength when he was telling me to push against his hand. I was uncomfortable and uneasy, super sore from just the evaluation. Something just wasn't right & that is because my strength in my muscles & flexibility is slim to none. WHY? I had to ask, I mean I highly active & I stretch and I take care of me. BUT he said it is common in athletes and people who workout daily. When running your hips should be even and sometimes you aren't always, which causes you to put more pressure and shift your hip out, and strain your gluetes, it band, everything else....which in return causes the inflammation I have been having.
I have been given some exercises to do at home twice a day, plus I have to go back to physical therapy twice a week for at least two weeks and if I feel better after that I can knock it down to one. They don't want me to push myself too hard where it starts to hurt like running that 5K, but I have to push myself to where I see results. I haven't ran or worked out since the beginning of June and I just feel lost. I can't relax my knee, I always feel like I'm flexing, and when standing you can tell a difference because my left leg is perfectly straight and the right is bent so I feel lopsided. I feel like it could also be something else, because the other night we were sitting outside just talking and I was getting a tingle feeling & I noticed my knee down to my toes were swollen. I wanted to burst into tears, but I held them back, I got to a point where I couldn't bare the pain anymore. I told them and they are unsure, so I have to monitor it, in case it could be something more serious. When you are starting to workout, whatever you do, make sure you get a good stretch before & after. They don't just tell you that for your health, it is so important to get a stretch in so your muscles are loose and you don't strain or pull something.
I know nothing more than what they are telling me, but I have started to do research. I plan on keeping everyone in the loop, how physical therapy is going, when I am in pain, what stretches are truly working and which aren't, plus I will answer any questions you may have. Feel free to ask me anything & share with anyone who is going through the same thing. It is never easy when you have to slow down and give up something you love, but to go through it alone is a bit hard as well. Having someone there, knowing how you are feeling, gives you a little comfort.
I am keeping a positive attitude even though I am uncomfortable. I can move a little better than before, but still uncomfortable. Sometimes we have to go through setbacks to get where we need to be. And this is just the beginning of my journey.
Let me tell you something here! I had this shrimp down in the Gulf Shores when I went to visit my Aunt & Uncle and fell in love. Seriously, every time we went down to a restaurant I ordered it. I never got sick of it & wanted to make it when I got home. Took me a few months to even try it, but we made it for dinner last night & delish.
Obviously the shrimp is not friend. I did not use mayo I used Greek yogurt.
Ingredients:
-1/2 cup plain Greek yogurt -1/4 cup Thai Sweet Chili Sauce -3 drops Sriracha Hot Chili Sauce (or hot sauce of your choice) -1 pound shrimp -lettuce -chopped scallions Directions: -Mix Greek yogurt with Thai Sweet Chili Sauce. Add hot sauce to taste.
-Line a plate with lettuce , top with chopped scallions. -We also cooked brown rice & served with that.
Since we used the Greek yogurt it bit sweet rather than super hot like I remember, BUT it was still delish. If we would have used mayo in place it would have been the same way I remember. But I am all about promoting clean eating, so Greek yogurt it is. Small little choices over time make a big difference!
Beachbody is at it again, bringing you only the hottest new programs, which is set to launch at Summit in three days. Have you ever heard of the creator, Chalene Johnson. She is also known for Turofire, CLX, Turbojam, and much more. Two weeks until this program is released & I think it is something I am just going to need with my recent knee injury. I am inviting YOU to join in on the fun & join the exclusive test group. I will be following the program for the first time, right along side of you. We are in the together!
I love working up a sweat and pushing myself to the limits, but sometimes we just don't take care of our body they way we are supposed to. This program is going to help you improve your range of motion, to step up your future game. Strength & flexibility is something I have always struggled with no matter how hard I try, this is exactly that.
I'm so excited for a program like this!!!
So Who Is Piyo For? EVERYONE! It is a high intensity low impact workout that can be modified to meet everyone's needs. It is meant to improve flexibility, burn calories and get you in the best shape of your life!
There is no jumping in this workout so it is great for someone who needs a low impact option. It will overall give you a toned, sleek, and complete body transformation. Piyo is inspired by Pilates and Yoga and there are no weights required for this workout.
And the deets are? The workouts are anywhere from 25-45 minutes long.
You can receive your copy of Piyo 2 weeks prior to the launch of the program on Beachbody so make sure that I am your assigned coach and you have contacted me to reserve your copy of the workouts. CLICK HERE TO MAKE ME YOUR FREE COACH!
**ask me how you can receive 25% off as a preferred customer**
What is included?
-Align (46 mins): The Fundamentals (46 mins)
-Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.
-Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.
-Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!
-Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!
-Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!
-Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!
-Sculpt (30 mins) no weights are required for this intense, full-body workout either!
--Get the full set when they go on sale by signing up for an email reminder.
You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – if you want to be on the list send me a message
Piyo will be released on June 23rd to Team Beachbody customers. You can be the first to score your copy of the Piyo Challenge Pack and land yourself a spot in an exclusive Piyo Test Group. This is a select group of individuals who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot you have to be willing to give it 100% commitment over the course of the program! You must be willing to invest in the fitness, the nutrition and the support. If you put the work in, I will help & support you ever step of the way, and you will succeed. BUT you have to do the work, I can't do it for you.
How do I join this exclusive test group? A Piyo Test Group is a group that is exclusively JUST for PIYO. It is a closed online accountability group in which everyone can submit their results to Team Beachbody for a chance to win the monthly and quarterly prizes & you will get a free tshirt just for completing the program. Plus you will have the opportunity to be one of the first people to say that this program actually does work, by YOUR RESULTS!!!!
To be honest grocery shopping was just one of those things where I never really liked. I never knew where anything was. I was one of those people who would just go in and roam every single aisle, fill my cart with what I thought I needed, and then wonder why my bill was high at the end of the day....with nothing in the cart.
Until I got the hang of it..... (I still don't like to go by myself)
How I got the hang of it.
1. Look for recipes/meal plan: Pinterest is my GO to place. Look for ideas on what you want for lunch/dinner. And meal plan it out, it seems very difficult & it was stressful at first for me. But what I found worked for me was that I had a calendar, write S-Sat on it. Plus what I was having, but what I found worked better was listing every ingredient I needed for that recipe. Then I would go through my fridge, pantry, etc and cross off what I have.
2. Stay on the outside aisle:The outside aisle has your fresh fruits, fresh veggies, chicken, ground turkey, fish. The middle aisle is more of the high sodium and processed foods. The only time I step in the middle aisle is for brown rice, frosty paws (for Bubba), and cereal (for Eric)
3. Stick to your meal plan: You made a meal plan for a reason. Stick to what is on your list. This will avoid getting unwanted, unhealthy things. Plus jacking your grocery bill up higher.
BONUS: WHAT TO DO AFTER FOOD SHOPPING
4. Meal Prep:It takes time, but it saves you a lot of time during the week. Bake off your chicken, cut up your fruit/veggies & package them, pre make your salads, salad dressing, and maybe a dinner so its done.
5. Stack everything in containers, put in the fridge/freezer, grab and go:This makes life so much easier. I can't tell you how many times when I come home from work I just do NOT want to worry about what I am having for lunch the next day and even making it. All I have to do is empty out my lunch box from that certain day, go in the fridge, grab all my containers I have cut, put them in the bag, & I'm finished.
No hassle.
No stress.
No worrying at 9pm (OH NO! I didn't pack my lunch)
Something simple.
Something easy.
And it makes life 100% better.
-12 oz whole wheat pasta -1 1/2 tbsp. of butter -1/4 cup minced onion -1/4 cup of whole wheat all purpose flour -2 cups almond milk -1 cup chicken broth (low sodium) -8 oz of fat free sharp cheddar cheese -salt & pepper to taste if desired -2 tbsp. of grated Parmesan cheese -1/4 cup seasoned bread crumbs -cooking spray
How to cook :
- Cook pasta and in a large pot of salted water,
according to package directions for al dente (or slightly under cook 2 minutes).
Spray a baking dish with cooking spray. Preheat oven to
375°.
- In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick.
- Once the sauce is thick, remove from heat, add cheese and
mix well until cheese is melted. Adjust salt and pepper to taste,
add cooked macaroni and mix well. Pour into prepared
baking dish. Top with grated cheese and breadcrumbs. Spray a
little more cooking spray on top.
- Bake for 15-20 minutes, then
broil for a few minutes to get the breadcrumbs golden
You either do realize or you don't. And that ms when you have to have a long talk with yourself & kick your butt into gear.
I think about my fitness journey and my "ideal" body. My excuses certainly outweighed what I wanted most. The bad food cravings, chocolate, many drinks, skipping workouts, stopping at fast food ordering a salad (even though it's not all that good for you.
You can't out exercise a bad diet- rule # 1.
You have a goal to lose weight, but then doughnuts are placed in front of you & you tell yourself one won't hurt (which it won't) but one turns into two and so on. Then you start to crave sugar. And where did your goal go?? PUSHED TO THE SIDE.
If I let my excuses win everytime, I would be no where. I would be unhappy & miserable just like I was before I started. Focus on short term sacrifices for long term results and gratification.
We all have 24 hours in a day. But the ones who are successful choose to spend their time wisely.
-plan your day out
-if you have to get up earlier to make sure your stuff is done: DO IT
- if you have to stay up later: DO IT
-focus on one task at a time
-get your biggest project done first
-make a to-do list
-make sacrifices
-work hard so you can celebrate when you reach your milestone
**Remember if you want something bad enough (weight loss or in your personal life) you have to make time. You have to get rid of the excuses and get ready to work**
Success doesn't come free; but it's worth it in the end!!
So simple. Gather your ingredients. Throw in the crock pot. And cook.
Short amount of prep work and everyone is happy!
What you need:
-crock pot -24 oz of chicken breast -14.4 oz can of diced tomato with mild green chille -15 oz can of black beans -8 oz of frozen corn -1/4 cup of fresh cilantro -14.4 can of chicken broth (I used the reduced sodium) -3 scaillons; chopped -1 tsp garlic powder -1 tsp onion powder -1 tsp cumin -1 tsp of cayenne pepper -salt if preferred
How to cook:
* Add everything to crock pot except chicken. * Season chicken with salt if desired and add last (on top) to crock pot *Cook on low for about 10 hours or high at 6 hours *Half an hour before serving; remove chicken and shred. Add chicken back to crock pot and stir in. *Adjust the salt & seasoning if needed. *Serve over rice or tortilla chips & your favorite toppings
How many times have you started something and then just quit. Maybe you failed miserably and fallen flat on your face? But why do we associate failing as a bad thing? Why are we so afraid? Think of failing as lessons learned. Put a positive spin on things.
If your health and fitness is important to you, then you are going to do everything in your power to get you to where you want to be...correct? But you have to start somewhere and when you start how do you stay motivated to continue. What if you start and fall off track...
1. First figure out WHY you are falling off track. You started to workout and you loved it, but where did you go. Why did you stop? Did life get in the way. Were you lacking motivation. Maybe you have no one to hold you accountable. Figure your why out and re-evaluate where you want to be.
2. Get started ASAP.Everyone always thinks starting on a Monday is the best. BUT honestly any day of the week is the best time to start. So if you fall off the wagon on a Wednesday, start your "new" week THURSDAY.
3. Set yourself up for success: If you have a problem getting your workout in- sleep in your workout clothes that way when your alarm goes off all you have to do is slip on your shoes (I do this sometimes), set your workout clothes at the end of your end, have an accountability partner. Do whatever you need to do to get your workout in and get you one step closer to your goal.
4. Meal Plan & Prep:TBH this was one I dreaded every Saturday/Sunday but after I got the hang of it I am so glad I did because this makes life 100% easier. Each week I sit down to make a meal plan of breakfast, lunch, and dinner ideas I will have. That way when I go to the food shopping I go right in get what I need & what I want. I'm not browsing up and down the isles looking for something and grabbing things I shouldn't. Outta site outta mind right? Then when you get home start prepping your food. Wash and cut veggies/fruit, place them in baggies, grill off chicken, put salads in to go containers, hard boil eggs, make brown rice, spend a few hours doing this and literally when you get home all you have to do is grab your next day & place it in your lunch box.
5. Get yourself accountable:This was my #1 reason why I was successful at picking myself back up and completing programs. I was plugged into an online accountability group. Where there were ladies & sometimes men just like myself looking to make a healthier change. Our coach plugged in as well and provided us with the tools we needed to succeed. If you didn't feel like working out one day, all I had to do was tell that to the group & everyone would tell me why I should & it would motivate me ten times more. Or you didn't want to let the group down. I may not have known everyone, but the end of our challenge group, I felt like I knew them forever.
Have you heard? Beachbody is at it again with some pretty SUPER AWESOME sales to kick off summer!!!
When: TODAY June 4th-June 9th (or until supplies last) trust me they won't last long .
What: some of the TOP beachbody programs & products on sale for 50% OFF.
Who: everyone is invited to take part in this awesome deal. Snag up programs you've been thinking about, now is your chance.
Where: if I'm your Beachbody coach, log onto your account. Click the SHOP tab up top, & choose "SUMMER SALE". Choose as many as you want. If you don't have a coach, CLICK HERE sign up, & follow the same steps above.
Are you one of those people who have really been interested in joining a challenge group & when the time came you just didn't for whatever reason. Maybe you couldn't decide on your next fitness program. Whatever the reason, here's your time to shop!!! Awesome beachbody workouts, good sales, & each at home program is effective.
Choose your program & join the accountability group.
If your interested in learning more, please feel out the challenge group application below :
Love Chinese fried rice, but have to pass on it when you order because you just know it's not good for you. Try this healthy alternative. Looks exactly like it!
Ingredients:
- 3 cups grated cauliflower
- 1/2 cup frozen corn
- 1/2 cup carrots, peas, green beans (frozen bag will do)
