Fit in Three Weeks And Cash Back

What if you could lose 10-15 lbs in three weeks?

Apart of an amazing support system all done online?

Feel fantastic and confident?

Get results...in just three weeks?

Today is the last day to get this amazing program on SALE! That's right the 21 Day Fix!!!

You are going to get this program that tells you exactly what to do, simple meal planning, portion control with colored containers (food must fit in the containers) no worries you won't starve, 1:1 support, and kick but results! What else could you possibly ask for?!

This program is truly so simple and the exercises are for anyone. I want to teach you a healthy lifestyle and skip the diets. It just takes a little bit of planning on your part.

If you are ready please take a moment to fill out the application below and I will contact you.

**PS I am giving the first 4 people who commit TODAY a $20 cash back, along with a little something else for your fitness journey**

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Online contact and registration forms from Wufoo.

Beast Turkey Chili

Makes 4 servings, 1.5 cups each

Total Time: 50 mins

Prep Time: 15 mins

Cooking Time: 35 mins

Ingredients : 

-1 teaspoon olive oil

-1.5 lbs lean ground turkey

- 1 medium white onion, chopped

-1 medium green bell pepper, chopped

-3 cloves garlic, finely chopped

-1.5 teaspoons ground cumin

-1/2 teaspoon sea salt

-1 tablespoon chili powder

-1/4 teaspoon cayenne pepper (optional)

-1 (15 oz) can kidney or pinto beans, rinsed and drained

-1 (15 oz) can tomato sauce (no-sugar added)

-2 tablespoon chopped fresh parsley

Directions :

Heat oil in large saucepan over medium-heat . Add turkey, onion, bell pepper, and garlic.

Cook, stir occasionally, for 10 minutes or until turkey is no longer pink.

Add cumin, chili powder, salt, and cayenne powder; stir and cook for a minute.

Stir in kidney beans and tomato sauce; bring to a boil.

Reduce heat to low and gently simmer, stirring occasionally, for 15-20 minutes or until thickened.

Serve warm sprinkled with parsley.

Chicken Bruschetta

Another recipe in the books and OH MEEEEEE GOD! I love adding new recipes to the weekly meal plan because they are just amazing. We may not always like them, but this is one to keep in the books.

 

Ingredients :

 

5 oz. boneless, skinless chicken breast (butterflied)

1 tsp. onion powder

1 tsp. chili powder

1 plum tomato, diced

2 tbsp. fresh basil, thinly sliced

1 tsp. garlic, minced

1 tsp. olive oil

2 cups steamed green beans

sea salt and pepper to taste

 

 

Directions :

 

Season chicken with onion and chili powder, and grill or broil until done. (About 4 to 5 minutes per side) To make bruschetta, combine tomatoes, basil, and minced garlic and season with sea salt and pepper to taste. Top chicken with bruschetta and serve with steamed green beans.

 

 

Running For Beginners

Want to go running but just don't know where to start?

First and foremost you never want to over do it. 

*remember you are just starting out* even if you have run in the past you are still starting out. You can't expect to run as much as you once did if you stopped. And you certainly don't want to try to run a marathon on your first go. 

You can go as far and however long you want, but you don't want to injury yourself and make this run unenjoyable. I am no running expert, but I want to share what has helped for me.

1. Stretching is a MUST : just because it's slow and you feel like it's doing nothing..do not skip this step. BIG mistake I always made. It's helping to warm up your muscles and get the body moving. Think about it..if you aren't always using those muscles, they may not work properly.

2. Finding running shoes that work based on your running style : (still have to do this) but by the way you run there are certain shoes that work best. Are you a toe to heel runner or opposite? Did you ever think about it?

3. Get your motivation : for me when I'm exercising I always have to be listening to music or personal development. Usually it's personal development (download the podcast app & your favorite listens). If it's music I just type in workout on Pandora.

4. Find flat land : I would start running on flat land. This of course is only my opinion, but if you are just starting out you want to build up your momentum. You can certainly try hills and intervals but you are going to use more energy and personally if you want to enjoy it, you don't want to over do it on day one.

5. Don't sprint : do not try and run super fast...if you do you are going to run yourself down before the first lap is over. Pace yourself, find your stride, it's okay to run a little slow. You have to get comfortable with your pace. Remember you are just starting out.

6. Track your progress : now a days there are all sorts of apps you can use. I recently downloaded the map my run app. All you have to do is click the start workout button and it does all the work.  Time, distance, calories, shows you a map of where you ran, you can also save your workouts to see what they were previous days.

 

7. Stay hydrated : so I don't carry a water bottle with me on the run, BUT I always make sure to drink a glass before I go and as soon as I get home I chug one.  

 

8. Enjoy : just enjoy what you are doing. Enjoy the scenery. Everything about your run. I love listening to my personal development and getting new ideas, or clearing my head. But if you don't enjoy it and you just "think" you have to run; you aren't going to stick with it!

 

I hope these few simple tips help! Like I said I am no expert by any means, and I did just start running this week. But these tips are what helped me to continue to get out there every single day. Feel free to email me : alyssayourish@gmail.com or find me on FB - Alyssa Yourish if you have questions !

 

Lots of love! <3

 

 

Belief Starts with YOU!



I have been having this AHA moments lately. I recently started running again after physical therapy was over and I have to say it hasn't been the prettiest. But you know what that is okay.

If you go out in life with an expectation and you don't reach that, you may be disappointed and you may change your goal lower to what it was ...that is NOT okay.

You aren't always going to hit your goal.

You are not going to be perfect.

You are going to fail.

You are going to learn.

You are going to grow.

But more importantly you MUST first believe in YOURSELF!

 

Yes, I know this is me and my distance says a little over a mile. I mean really, anyone could run a mile, so this may seem like nothing.

 

But you know what last week I couldn't run a mile. I have to remind myself , I am human and I am overcoming an injury. I have to pace myself and I am not going to be able to run as fast and as far as I once did. But you know what .... that is OKAY!

 

I am okay with where I am, I tell myself, I can do ANYTHING, if I just believe. And that is exactly what I am doing. I tell myself every single day, "Alyssa just run a little further than you did the day before." But I also have to listen to my body, I know I can run further than the day before, but if my knee is a little sore, I have to take a step back.

 

I know I will get to my goal, WHY? Because I believe in myself. I know I can do this. It is something I want and I will get it! It may take a little longer than expected, but time does not matter!

 

The power of belief starts with you!

 

You may not know how you are going to get to the end results, but you will get there!

 

 

 

Pizzadillas

Pizza Quesadillas anyone?!

Wait til you try this recipe. I am all about simple, least amount of ingredients, & work. I'm slowly trying to become a cook, but it is going to take time.

This is totally a kids recipe, but who says you can't enjoy it either!

Ingredients :

- 1 whole wheat tortilla
- 1/4 cup of your favorite tomato sauce or pizza sauce
- 1/4 cup of 2 or 3 different veggies; cut small or shredded
- 1/4 cup of hand grated cheese

Directions :

- Preheat oven to 350 degrees
- Place your tortilla on parchment lined cookie sheet
- Layer ingredients in order
- Place in oven for 10 minutes
- Fold in half, cut, cool and serve

French Onion Soup

Tis the season where it starts to get chilly and soup for dinner is all your want. Some quick, easy, and all you have to do is warm it up. I have decided to give this one a try...

Ingredients :

- 4 cups of beef broth
- 2 onions (cut up thin)
- 1 tsp balsamic vinegar
- 1 tbsp. olive oil
- parmesan cheese is optional


Directions :

- Clean and slice onions.
- In a soup pot saute onions in olive oil until they are soft.
- Add beef broth and vinegar to the pot and boil until liquid has cooked down until approximately half.
- Serve sprinkled with approximately 2 tbsp. parmesan cheese over the top.

Prep for Success

 

 

 

Sunday is the one day where the refrigerator is empty and that only means one thing... time to get to the grocery store and prep for the week.

 

BUT WHERE TO START?

 

I can tell you in the beginning meal planning & prepping was one of those things that stressed me out so bad that I just never did it, which made it difficult to stay on track. But I will say it really is not that bad, and when you do get it ; it says you all the trouble & stress in the world.

 

Step 1 : Decide what you will be having for the week

Step 2 : Write out all the ingredients under that day you will be having the meal

Step 3 : Go through your kitchen and cross off what you do not need

Step 4 : Get only what is on the list you made

Step 5 : Get to prepping

 

What does prepping include?

 

1. Cut all fruits/veggies bag them

2. Boil off eggs (for a snack or on top of a salad)

3. Cook off chicken for the week

4. Put your lunches for the week in to-go containers (this allows you to just grab right out of the fridge when you get home, instead of taking time to make your lunch for the next day)

5. Anything else you need for the week

 

This may take a little longer than expected, but like I said before it will save you so much time during the week. It will allow you to be successful without having the urge to make something quick/unhealthy or stop at a drive thru.

 

These simple steps have really helped me make meal planning & prepping "less" stressful than it really is and I hope they help you out too!

 

If you have any questions at all or need help meal planning feel free to reach out to me : alyssayourish@gmail.com

 

Chocolate Peanut Butter Power Balls

 

These babies are a delish chocolate snack that you are just going to enjoy. But EATER'S BEWARE you must portion these out or you will eat every single one until they are gone or you are full! They are THAT good!!

 

What you'll need :

- 1/2 cup Chocolate Shakeology

- 1/2 cup Quick Oats

- 8 tablespoons PB2

- 3 tablespoons of all natural peanut butter

- 3 tablespoons of raw honey

 

 

 

How to make :

- Mix PB2 with water until it is a paste (I used about 2/3 cup). Mix all ingredients, including the PB2 mixture together. It may take some time to blend all the ingredients together so be patient (do not get frustrated like I did). If too sticky, sprinkle a little more shakeology packet over top, so that it is pretty dry texture. Next, roll the mixture into small individual balls and place on wax sheet paper. This will make about 12 power balls (depending on the size you make them). Put into the freezer until firm.

 

Setbacks Become Successes

If you have been following me you know I have been struggling with a knee injury (IT band) for about two and a half months. I have been going to physical therapy to work on my flexibility and strength. I must say therapy has really helped, because my IT band no longer bothers me. I started swapping the bike for the treadmill as a warm up....one minute at 2.0 speed and 5 minutes (somewhere between 3.2-3.5) nothing higher. Just a light jog to get my heart rate up and making contact with my knee. Then up to a total of 8-10 minutes or until I no longer can. But let's be honest eight minutes is the max I can do! It is hard to listen to someone else when all you want to do is push yourself harder, but you know if you do it could not end well.

I started to be very cautious of how I run/walk. Because instead of my original issue it was as my right foot was landing my knee was going in, causing the inside to hurt & then I was feeling burning underneath my knee cap (tendinitis)

How are my feet landing?

Is it something I can do to prevent it? 

Should I take bigger strides?

Come down softer on my feet?

The PT asks how I feel as I'm winded (since its the only cardio I have done in 2 months). I tell him I try to consciously make an effort of thinking how to land and he says stop, don't do that. Because this simple motion should be natural. So my next step is to ask, "how does this get fixed?" it all comes with practice, working on my at home exercises, and having someone watch me/video tape me as I'm doing my agility work to see what I'm doing. 

The struggle is real. It's difficult to be told no. It's hard accepting you are limited to exercises you should do. No one wants to be told don't push yourself to hard. And everyone wants to be fixed, but QUICKLY!

But how do your struggles become your successes?

 

Every struggle pushes you to your limit. You listen to your body and understand exactly what you need. This diagnosis may seem so little to some, but to others it may be a different story. But we all have two choices: you can either accept it & push forward doing all the things you can to make yourself better OR you can throw your hands up &give up....the choice is always yours.

That is EXACTLY what I did. I could have told the therapist no, I don't care about never running again. Is it a life or death situation? No, but it would be nice to run when I can. But I choose to fight. I choose to do whatever it takes to be able to jog or sign up for another 5k. And in the process I grew my muscle strength, flexibility, and overcame it. But it is nice to enjoy your hard work for just a little while. 

Only for a little while? YEP! Because in the middle of fixing my IT band (which it is strengthened) it has brought out another issue....not because of fixing it, but because my IT band has never been properly functioning neither have other parts of my knee. I now either have a stress fracture or petula tendonitis. How fun right?

So now that physical therapy has come to an end, what does that mean? Do I stop and quit doing all the exercises that were given to me. NOPE! I still continue to do them. Practice makes perfect and I have to continue to build up that strength & I have to continue to work on getting my knee straight. If I stop doing what I have been doing for the past two months all my hard work is going to get thrown out the window and honestly it will all be for nothing. That first time I run; I will be right back where I started. So even though we have overcome the first issue (success) we now have another issue on hand (another setback). And that is just okay. Because every little setback makes up for a bigger & better comeback.

 

When you receive bad news, get diagnosed with a health issue, or you become injured...YA it is never fun & you may not know what you are going to do, but you have two choices when this happens. You can either throw your hangs up & give up before the journey starts. Or you can choose to fight this battle full force and give it everything you have got.

 

Your setbacks make you into the person you are today and the person you will be down the road. The choices you make today help determine your future. Like the book "the slight edge" says stay consistent over time, there may be things you do not always feel like doing, but do them ANYWAYS.

 

Consistency is KEY! 

 

And that is what is going to make you stronger. That is what is going to allow you to overcome your struggles and your setbacks!

 

Oven Baked Chicken Fajitas

Anyone who knows me, knows I am a sucker for Mexican food. So, when I was prepping for the week I wanted something different with a twist. Chicken fajitas are always a go to, but a baked chicken fajita?!?!!! It is baking in the oven now as we speak.

Ingredients:

- 1 pound of boneless chicken; cut into strips
- 2 Tbsp extra virgin olive oil
- 2 tsp chili powder
- 2 tsp cumin
- 1/2 tsp garlic powder
- 1/2 tsp dried oregano
- 1/4 tsp sea salt
- 1 (15 oz) can diced tomatoes - no salt added
- 1 small can of diced green chiles
- 1 medium onion; sliced
- 1 large bell pepper (red, green, yellow)

Directions:

- Preheat the oven to 400 degrees. Slice the veggies and chicken in strips.
- Place chicken strips in greased 13 x 9 baking dish.
- In a small bowl combine oil, chili powder, cumin, garlic powder, dried oregano, and salt.
- Drizzle the spice mixture over the chicken and stir to coat.
- Mixed diced tomatoes and green chile in bowl. You can also buy a diced can of tomatoes with green chiles already added.
- Next add the tomatoes, peppers, and onions to the dish and stir to combine.
- Bake uncovered for 30-35 minutes or until chicken is cooked through and the vegetables are tender.
- Serve with tortilla  shells or rice with desired toppings.

Tell me this is not delish!!!