Lose Weight During the Holidays

So the holidays are right around the corner. I mean Thanksgiving is practically a week away. And are you one of those people who just keeps saying,

"well I am just going to wait until the New Year rolls around."

"it's too hard during the holidays to lose weight."

"to much temptation, travelling, visiting with family."

I know, I have heard it before and honestly I was one of those people who gave these excuses. I would work hard all year round & then as soon as it would start to get cold I would just stop giving my all in exercises, quit watching what I ate, and just let myself go. I was that girl who always made the New Years Resolution to lose weight & clean up her diet. And can I let you in on a little secret..... Eric said some of these "excuses" this past weekend.  I had to stop for a moment and really let it sink in what he had just said. I mean people really wait until after the holidays are over to change themselves....why?

I looked at him and said why wait? It's to hard was the response I got. I said no it's not, I'm about to prove your wrong. And that is exactly what I tend to do. I am planning on starting a three week, Prove YOURSELF wrong group. I'm going to continue my routine til after thanksgiving and then December 1st I am going to open it up to ANYONE who wants to lose /maintain weight before Christmas. We will end 4 days before Christmas....are you IN?

- 3 weeks

- 30 minute workouts

- 30 day supply of shakeology 

- colored containers to portion your food out

- simple nutrition / meal plans

- accountability

- myself as your coach

All you need to do is COMMIT! Decide that you don't want to be a year you gain weight. Feel better than ever this holiday season & let's work together. Who's in to prove yourself (and your significant other) WRONG?? Take a moment to fill out the challenge application. 

 

**spots are filling up fast & I'm only accepting ten applicants** 

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How to Tell Your Story With Beachbody

Every Beachbody coach is the same...correct?

NOPE!

Yes we all do the three vital behaviors:

1. Be a Product of the Product

2. Personal Development

3. Invite, Invite, Invite

So what makes us different? How does one tell their story just a little bit different. How does one stand out vs the rest of "us". Well not everyone is the same so everyone is in fact going to have a different story. 

You first have to think of where you were before you started your Beachbody Business. Next, share how you were introduced. Then, you share what products got you started on your journey. Share your results and the timeframe you got them. Lastly, what is the best part since starting your journey: (where you were vs where you are now.) I call this your 30 second elevator pitch. You have thirty seconds to tell your story; not a second more. 

Focus on being real. Be authentic and true to yourself. Never change who you are or your story for anyone. People are going to come to you because they trust in YOU. And they are relatable to YOU. Don't talk about the things you have no idea about, talk about what you know. 

If you are interested in learning more about what  a Beachbody Coach does or have questions, please take a moment to fill out this coaching application & I will get back to you within 24 hours.

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Slower Cooker Italian Chicken

The chilly weather has started and when it comes to dinner, all you want is something warm.  I like something where you can throw all the ingredients in and just let it cook all day. The crock pot meals are my favorite during fall/winter. I stumbled across this recipe and I just had to add it to the weekly meal plan.

Ingredients :

- 4 lbs boneless chicken breast
- 5 medium tomatoes, diced
- 1 medium onion, chopped
- 3 tablespoon garlic, minced
- 2 tablespoon tomato paste
- 2 tablespoon olive oil
- 1 tablespoon honey
- 2 tablespoon Italian seasoning
- 1 tablespoon red pepper flakes
- 1 teaspoon sea salt
- 1 teaspoon pepper

Directions :

Mix all the ingredients together (except chicken) for about 30 seconds until they are mixed well.
Place chicken breasts and sauce in crock pot. Cover and cook on low for 7 hours. Shred chicken with two forks, let the chicken absorb sauce for another 30 minutes to an hour on low. Serve with pasta or brown rice.

If you Miss A Day Don't Stress

I started a beachbody program, but now I have a day where I will be traveling. What should I do? It's a common question most people ask or are concerned about when it comes to joining a challenge group. I understand and get that if you can't commit 100% of the way you don't want to join. But we also all know, life happens. Life gets in the way and there are days things come up. Don't beat yourself up over it.

I had a hard time grasping this concept when I first started. I was one of those people. I wanted to go all in or nothing at all. But then after talking back and forth with my coach; I realized there was no perfect time to start. Life was always going to get in the way. So I just better start now and be one step closer than yesterday. 

Missing a workout is not the end of the world. But also don't think I am saying it's okay to just slack off there are a TON of alternatives. 

-If you are traveling take your DVDs with you. Most places have a DVD player, if not use your computer (if you have it).

-Go to a gym in the hotel: get some cardio and weight training in. 

-Take a walk outside and explore

-(I know you have a smart phone) get on Pinterest and look up workouts. Nothing complex, just short effective workouts. 

Then when your crazy schedule is over get back too it. You don't have to start from day 1 again, start from where you left off. Or if you were in the middle of a week maybe start fresh from the beginning at that week. It's not going to matter when you finish your program just that you do finish it!

If you need any help to hold yourself accountable please reach out to me : alyssayourish@gmail.com or fill out the application below...I would be glad to help!

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Veggie Lo Mein

Can I just start by saying I am a huge Chinese food lover. It's so good, yet so bad for you all at the same time and honestly I could eat it at least once a week. I know, I told you I have a serious problem. But have no fear!!!!!... I have found a vegetable lo mein recipe. No driving to pick it up, no paying $20 per order, and just a little better for you!

Ingredients :


1 green pepper
2 carrots
1/4 cabbage
1 cup snow peas
1/2 onion

 Dice all veggies.

1 1/2 cup chicken broth (in pan)

In a separate container:
1/2 cup soy sauce
1 tbl garlic minced
1/2 tbl sesame oil
Salt and pepper to taste
Mix well

3 cups lo mein noodles/1/2 bag

Mix sauce first. Begin cooking noodles add veggies in broth then add sauce.

 

ENJOY!!!!!

Sunset Chicken

We tried a new recipe for dinner tonight.

 

Simple Ingredients.

 

Short Amount of time.

 

Delish.

 

 

What you need to cook :

 

 

 

3 to 4 boneless, skinless chicken breast (we use the tenderloins so I have about 8 cooking)

1 can of diced tomatoes (14.5 oz)

1 tbsp. chili powder

1 can of black or pinto beans (15.5 oz)

1 1/4 cup of frozen corn

1/4 cup sliced onions

1 small can of diced chiles

Salt and pepper to taste if desired

 

Directions :

 

 

 

Combine the chicken, tomatoes, and chili powder in a large pan. Cook over medium heat for about 30 minutes or until juices run from chicken. Add beans, corn, chiles, and onion. Season with salt and pepper. Simmer for about 5 to 7 minutes and serve over brown rice. You can also add a vegetable too.

 

**also add garnishes if you would like **

 

 

My All Time Favorite Podcasts

When I joined as a beachbody coach, oh awhile back they kept talking about the three vitals behaviors & one of those being personal development. I had no idea what anyone was talking about so I just listened to their advice. And I'm a little slow with the iPhone apps they told me about podcast. I instantly downloaded it and fell in love. Instead of listening to all the negative going into work, I found some uplifting ones to listen too & it knocks out my personal development for the day!

1. Discovery - church app. Get your daily dose of devotion. The past discussions are listed. So if you missed a week or thought one was extremely helpful.

2. Brendon Burchard - I have been on a kick of listening to his stuff..any chance I get. His podcasts aren't that long 15 minutes tops, but he is so real. He speaks the truth, always positive, and I love that it seems like he is speaking to you when you are listening. 

3. Joel Osteen - he is another more church related, but he speaks about the bigger picture. Ways to become a better person within yourself and the desire to do more. His books are also phenomenal.

4. The Chalene Show - by none other than fitness guru Chalene Johnson. She is the creator of turbo fire, Chalene extreme, and Piyo. She has an act for being an amazing mentor and I love that she also brings others in on her show. It's not all about fitness but also business tips.

These are the ones I mainly listen to, but I listen to them everyday. It really makes the time go faster when you are sitting in traffic to and from work. Plus the positivity and how it makes you feel after oh AHHHmazing!! 

Do you have favorite podcasts you listen to? Please share them with me, I'm always looking for new stations! Alyssayourish@gmail.com 

OR if you are ready to be surrounded by positive, uplifting people, take a few minutes to fill out the application to be considered in my next coach apprenticeship program!

Can't wait to chat !! 

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Holiday Survival Guide : tips to get through the holidays

Ahhhhh! The holidays are here! How do you get through them without gaining weight? Life is all about moderation, but sometimes we just need a little help to push us through.



 

Here are some times to help you through the holidays without letting yourself go, to MUCH...

1. Write down a game plan - come up with a schedule. Plan what workout program you will be doing and what times you will be working out. Plan out your meals. And set goals. 

2. Exercise - this kind of goes along with the first one. When you schedule your workouts your more than likely to do them. Even if you don't feel like working out, start with the first 5 minutes that's all I ask ..5 minutes and then see how you feel. 

3. Hydrate your body - drinking water is one of the most important things ever & yet most of us still don't drink enough. You should drink at least half your body weight in ounces. If you can do that easily than aim for more. If you struggle with it, find ways to make you drink more water. Add fruits, or put hair ties on your water bottle; when you finish drinking take a tie off. 

4. Meal Plan (and plan your cheat meals)- this will help you avoid spending unwanted money and eating foods you do not want to be eating.

5. Moderation is KEY- you can grandma's not so healthy potatoes or the sweet desserts staring you in the face. It is all about moderation. You have decide what you want and not over do it.
 

6. Accountability - make sure to hold yourself accountable. Come up with a plan, post it out on social media for all to see, tell your significant other, or get yourself in an accountability group. What's an accountability group? A closed facebook group where each day you check in and tell the group how you are doing, when you don't feel like working out, etc. You have people all have one goal in common and that is to get fit & healthy.
 

7. Enjoy yourself - Simple yet. The holidays are a time to relax, enjoy your family and friends, and remember to be grateful for everything you have.

If you need help staying on track this holiday season, please take a moment to fill out the challenge application below~

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Foods to Avoid While Cleaning up the Diet

 

 

When starting your health and fitness journey there are a few foods we should stay away from just to jump start our weight loss. These foods are little "buggers," the ones that will hinder your results. You may end up gaining a pound or two, but you have to be careful cause if you eat too much of these it could be hard to cut ties with.

 

1. Carbonated Drinks : anything like your diet pops, energy drinks, stuff with lots of sugar. You know what I am talking about. I know they are so good and sometimes drinking water gets boring, but those drinks just are not good for you. If you don't like the plain water add a lemon or your favorite fruit to spice it up.

 

2. Salt : its just one of those foods you shouldn't use. If you need to use it for taste do a dash of sea salt. I know when I use a little too much (even sea salt) it goes right to my face and I gain weight.

 

3. Processed Foods : the frozen pizzas, smart ones, lean cuisines, etc. I know they are quick and simple to take to work and just stick in the microwave and eat. But these foods have so much sodium that they are in fact not healthy for you.

 

4. Dairy :  milk, cheese, you know all that sorta stuff. For me I think I'm sensitive to it so I try to elimanate as best as possible. But when eating these foods they cause bloating, cramping, delay in going to the bathroom (sorry TMI). It will cause you to be heavy. 

5. Sweets : need I say more. They have tons of sugar and if you eat too much it's just not good. You have to limit yourself when it comes to the goodies, it can be hard to break.

Avoiding these foods when starting have helped me lose a few pounds. Now you also have to focus on clean eating an exercise. Have questions? Just ask : alyssayourish@gmail.com

 

 

Pamper Yourself

Sometimes all we need is a little "spa" day to make ourselves relax from the day to day life. You know, where you are running around like crazy from the time you wake up til you have to get to bed. There are people out there who never take a moment to just stop and relax. I know I was/still am (a little) guilty of this! Sometimes you think that rushing around and getting things done is the way to do it. But in reality it is nice to treat yourself or even do it at your own home, take a moment for yourself, step away from technology, and just unplug!

1. Take a warm bath with your favorite Epsom salt (my scent is lavender). It just instantly relaxes me and puts a smile on my face. Add a little lavender oil too to take it up a notch. You don't have to be in the tub long at least 20 minutes though so you can take deep breaths and the smells will instantly calm you.

2. Curl up on the chair with a good book. Reading is one of my favorite things to do. There is nothing better than putting your feet up, wrapped in a blanket, and getting lost in a good book.

3. Muscles sore and your body is aching? Either jump in the shower and alternate water temperature from hot to cold this helps to improve circulation in your body.

4. Go out and talk a walk/run. I find that coming home from work sometimes and going out to run around the neighborhood or take our fur baby out for a walk is so relaxing. If I am walking and Eric is home I tend to leave my phone there so I can just soak in the scenery. If I am running I have it with me and I am listening to something motivational.

5. Meditate. Literally pick a quiet place. Leave your phone shut off, tv turned off, etc. Close your eyes and just take deep breaths for about ten minutes. Think of your day and let it all go.

6. At the end of the day before you go to bed, take a moment and write 3 things you are grateful for each day.

 

What are you going to try today to relax a little??

Fast Food - To Go Please

No we are not talking about the fast food restaurants. The ones where the food is chemically enhanced with let's just say junk, food that makes you bloated, and sleepy. The fast food I am talking is the whole food, nutrients, vitamins from the earth. How healthy can you eat at a fast food chain. I mean think about it, you can get a healthy sandwich, but the bread, condiments, and bacon. You just went from 400 calories to 800 some. And if you aren't focusing on your eating...say bye bye to six pack abs.

My healthy alternatives for "FAST FOOD" without the extra calories.

1. Apples and nut butters - grab an apple portion out your butters (peanut butter, almond butter) because yes over eating on those is unhealthy. I love my peanut butter, but honestly any time I don't portion it out, I always eat more than I should.

 

2. Shakeology - seriously this is my go to meal & I always tend to make it the same, but sometimes it's fun to switch up the recipes. If you are really in a hurry grab a packet & a water bottle...shake it up. It is packed with all your daily vitamins and nutrients you should be getting daily.

 

 

3. Rice Cakes - seriously another one of my favorites. Spice it up with adding a little pb, banana, and a sprinkle of cinnamon. Simple sweet treat to enjoy.

 

4. Veggies and Hummus - Cut up your favorite veggies for a sample platter. Or if you are traveling on the go and can't dip your veggies in the hummus eat them raw.

 

5. Shakeology Power Balls

 

 

Being on the go and in a hurry doesn't mean you need to jeopardize all your hard work through out the week and weekends. Prior planning allows you to stay on track.