Ring in the New Year

The holiday season is almost over at midnight tonight. What are your New Years plans? Are you going to a holiday party? Going to dinner? 

Whatever you are doing here are some helpful healthy party tips :

* eat 5-6 meals throughout the day - always pair a lean protein and complex carb. This will help your metabolism, but also keeps you full longer. This will help you stay away from the snack table.

* offer to bring a healthy appetizer - most parties the host will be in charge of the meals, but if you offer & take it you know there is a least one clean eating dish you can have.

* get rid of the sugary drinks - try just sticking to water or soda water for your alcoholic drinks.

* wine drinker - choose red over white.

* hydrate - make sure you are up on your water. And getting your daily intake in.

* workout - make sure your workout is done for the day. You'll feel less guilty if you enjoy a treat.

* be smart - have fun and enjoy your holiday but do not drink & drive. 

                               HAPPY 2015 !!!!!!!!!!

Reflecting Back on the Past Year & Gearing Up For 2015

Can you believe that 2014 has came and gone already?! I mean seriously where are they? It truly feels like yesterday we were celebrating 2014 and now we are gearing up to ring in 2015. INSANE!!

When the New Year comes I always like to take a few days and just reflecting on everything that has happened in the past year. Things about myself I need to improve on, what I have been proud of, goals I wanted to meet. It's always a good start to self reflect (I think) this isn't to bring yourself down or be hard on yourself. This truly is the part for you to self improve and become the best version of yourself. Also, a way to determine where you want to be in the next year.

With that said, goal setting is just one of those things that people tend to just tend NOT to do. I'm not sure if it is something because people have to think about their current life situation and bring up certain things they don't want to or if people have forgot to dream big. But it truly is one of the most important things you should be doing. If you are not waking up everyday excited & you are dreading your job...you have picked the wrong profession and you need to get out. (I'm not saying just quit your job now, but why be unhappy)

I will be honest when I started Beachbody I learned to set goals & I even created a "vision board" for this past year, but I'm lucky if I even hit a few of those goals. Here's why & some reason people struggle.....

1. You're goals are someone else's goals - when you hear someone talk about theirs that doesn't mean you have to make a mental note, get home, and write it on your board. NO biggest mistake ever! Don't write them down because you heard it and think its a great idea. If its one thing you didn't write down initial it's not in your plan write now. When it is someone else's dream you won't reach it. 

2. Making certain goals because you think you "have" to - remember these are YOUR goals. There is no guideline saying you need to be a 5 star diamond coach by a certain date.heck you don't even have to reach star diamond if you do not want too. Everyone starts Beachbody at different times and everyone advances at different times. Some excel faster than others but that doesn't mean you aren't succeeding....your focus is some where else.

3. Stop comparing yourself to others - this kinda goes back to number two. But you cant get caught up in saying well she joined after me shouldn't I be ahead of her. Again, this is YOUR business, you are in control. You may have started out saying I want to help as many people as I can on their health and fitness journey & someone else on the fast track might say, I want to replace my full time income by the end of the year. And if that is the case of course you'll be on different paths, they will be focusing on different things than you are.

4. Focus on the people - when you lose your focus on the customer and really focus on the sale that is where you start to lose yourself. Remember you are in this to help people...don't be a salesperson. Really listen to what your customer wants.

5. Break it down into monthly goals - when setting goals for the year you want to make sure you give them a date, but then your action is creating monthly goals to actually hit your big goals. When you create them it can be scary and you'll have no idea where to begin. But if you just start by saying every month and week I need to recruit x amount of coaches to be on target (it makes it a little less scary and manageable)

6.  Remain true to yourself & remember your why - your why is what keeps you going. Also, remember that throughout the year your why & vision for your life may change. Your dream board now is not set in stone, so when you start to veer off track or you are unsure if you want to hit this goal or not take a step back and think WHY? If its something you don't want anymore change it!

To honestly succeed you must want it 100%! It should speak to you, it should make you step way out of your comfort zone, and there must be a strong enough why to keep you moving in tough times. 

One thing I learned is that you hold the cards to your destiny. People can help you and give you advice, but they are not going to do it for you. If there is something about your life you do not like change it!!! You can do anything you want.....just believe it!!!!

 

I want to hear from you and see what some life lessons you had this year. What your goals are going to be for 2015 and how you plan to make this the best year yet!!!! You can leave your answers here in the comments, add me on FB & let me know, or send me an email : alyssayourish@gmail.com

I look forward to heating from you & I hope you have a HAPPY NEW YEAR!!!!!!

How to Avoid Holiday Eating

With the holidays comes family time, delicious dinners that we don't always get to enjoy, and of course overeating. Indulging a little more than we would like and the after feeling of bloating, sleepiness, etc. So how do you enjoy the holidays without overeating?

- This is a normal day  wake up like you would any other day. Get up, get your workout in, have your meals scheduled out & stick to your plans.

- What's your plan  make sure you write out your game plan. From the time you are waking up, your meal plan, when you are eating, what you are going to indulge in. If you don't have a plan it will be easy for you to slip up and fall off track. 

- Stay hydrated make sure you are getting your water in. (half your body weight in ounces) You very well could be dehydrated instead of hungry. I challenge you to drink a glass of water every hour. For every alcoholic drink, have a glass of water.

- Stick to your portions of course you can enjoy your holiday meals, but make sure you don't over do it. You want to feel good & not bloated after eating.  You can overdo all your hardwork in one meal.

- Get your workouts in get a good 30 minute cardio session before you start your day. This will help you increase your energy, feel great, and you won't feel as guilty eating your favorite cookie.

-Don't feel guilty  remember the holidays are a time to enjoy your company with family. Stick to your plan, enjoy yourself, and remember this a lifestyle change. If you over indulge start fresh the next day. 

 

I hope you all have the best holidays ever! Wishing you a Merry Christmas and a Happy New Year!!!!

Mixed Veggie Salad with Grilled Chicken Breast

I'm so thankful to have this little treat for lunch. Shaun T. always knows to spice things up. Something simple, light, and refreshing.

Cumin Baked Chicken
 
- 1 cup fresh baby spinach
- 3/4 cup  shredded or chopped grilled chicken
- 1/4 cup chopped tomato
-  1/4 cup  cucumber
- 1/4 cup  bell pepper
- 1/4 cup sliced mushrooms...I don't eat mushrooms so I skip this one
- 1/4 sliced avocado
- 1 tsp. extra-virgin olive oil
- 1 tsp. fresh lemon juice

 

 

 

 

1. Place spinach in a large serving bowl.

2. Top with chicken, tomato, cucumber, bell pepper, mushrooms, and avocado.

3. Drizzle with oil and lemon juice, toss gently to blend.

 

 

 

 

And remember to make sure you have a fork to eat your lunch! Or you'll be stuck like me with a spoon.

Step Away from the Scale

That's right you heard me, put the scale down & no one gets hurt. But I'm being serious, just hear me out for a second.

 The scales not healthy for you.

Obsessing on the number you weigh is not healthy.

We live in a crazy world today where people are crazy over a silly little number. A number that does not mean anything, it does not define you. We see supermodels, skinny, slim, and fit. They are always looking their best & why is it that people want to look like them?

I used to be one of those girls who would weigh herself everyday. I would wish for me to be back to my high school weight. I got really upset and uncomfortable with myself when I didnt see a certain number. I was never considered overweight, but I did struggle with thinking to myself I just wasn't good enough. I wanted so badly to be this perfect image, when in fact the world isn't perfect so we should accept who we are and love ourselves. 

The scale does not  define you, remember it is only a number. YOU define you. do not let the scale do that. 

I'm not saying you shouldn't weigh yourself, if you are going to; choose a day of the week and stick to that. Wear the same clothes you did the week before. And don't be upset if the scale went up a pound or two.  Because when you are working out, you are gaining muscle. Muscle out weighs fat....which would you rather have?

 

 

The scale is not your friend. I always tell my challengers, when you first start working out again, weigh yourself & take your measurements. When you hit day thirty do the same thing. And repeat until you finish. That is the only time I step on the scale. You need to focus on yourself and the non-scale victories. What are those? Those are the tiny accomplishments you are feeling. Do your clothes fit better? How are you sleeping? Less bloated? Maybe your rings that once were small and tight, now are fitting better. Whatever it is, go by these! This is a better idea of how you are feeling. You could be 125  (think that is heavy) and be in the best shape of your life.

 

 

One day the scale will be your friend, the next you will hate it. Focus on yourself, focus on your journey.

And remember to always stay true to yourself! 

Insanity Max30 : Week One Overview

The newest program is here, out, shipped, and in my hands! It can be yours too if you order from your coach. If you don't have one sign up here and let's get ya goin'!

These weekly updates are going to be my thoughts, meal plans, how I am doing, & such. So excuse me if I am brutally honest and blunt about these next 8 weeks.

I notice I tend to be a follower when it comes to a lot of things in life. If you know me I didn't start with insanity (the original), in fact I never did it & had no desire to. Shaun T you scare the livin' daylights outta me. But honestly, what would make me want to Max30 without doing insanity...am I crazy??? I said in the beginning, I'm a follower & I ordered it to see what the hype was about. I wanted something different. I wanted a challenge. And I wanted to prove to myself, I COUD DO THIS! 

 

So, I ordered. Committed to doing this with a team of coaches, and helping challengers with what to expect and reach their fitness goals.

Day one came and went.can I say I just didn't expect it to be that hard. I'm actually not really sure what I expected. My max out time was 5:02 into a 30 minute program. I felt awful, I felt like I should have been able to make it further but I couldn't. And I remembered to get the results you must push yourself to the MAX....you WANT to fail!

 

For this week I kind of stuck my meal plan to simple. Call me plain Jane if youd like because  that's who I am. I need variety, but if I could have the same thing all week while at work (makes my life easier). 

- chicken (flavor up with spices)

- boil eggs off

- tried some new veggie ways from max30 booklet

 

- but I must say dinners haven't been planned and you can't succeed with a half assed meal plan. The energy you are giving, the high intense workouts, the sweat means NOTHING if you aren't following your nutrition plan. To get the max insane results you'd half to follow the plan 100%. Here I tend to follow the 80-20 rule. But this first week I was doing 60-40. I was making excuses...I was nervous for the program, terrified, my workouts certainky got done & i pushed to my limit, but my eating just FAILED and i knew i could have done better. But NO MORE! 

To say the first week kicked my butt in an understatement, I got my bootay handed to me. I was screaming at Shaun t. , telling Eric to be quiet because I can't talk and push myself hard at the same time, feeling like I couldn't catch my breath, feeling sick, & like I wasn't going to be able to move from the floor. But at the same time when you finish and your on the floor (dead) collecting yourself, you feel accomplished & strong. Your times may have sucked all week, but you just gave your workout for the first time in forever.... YOUR ALL!!!! You recommitted to your health, you are doing this for you. I can't tell you how many times when I was laying there, just talking to myself, saying "congrats" although, I may hate Shaun T. during the whole time, but after I feel 100% better.

 

Something has to motivate you, move you, & get you going to change your life. If you don't like something about your life, change it! For me, I was slacking. I didn't have the drive or motivation to get myself moving, but I was so tired of feel disgusting. I started doing little things daily & when this program came out I said this was going to be a program for me.  I took my before pictures & that was all the motivation I needed!! I really let myself go & I let myself down. 

if you don't have an accountability partner, I highly suggest getting one. This person knows your goals & gets you moving when you don't feel like it. It's nice having one at home too. I have been trying to get E to workout with me forever. Now we always can't workout together (trying to get him to be an early riser) but when we do I feel like I push harder and give it my all.

 

This week was hell! The workouts were hard. My muscles were burning. I was screaming & sweating. My calves were on fire & tight like I couldn't move. There were days where I didn't want to do it. Days I didn't think I could push longer, but when I told myself just one second longer I noticed I pushed one minute longer. YOU are your biggest competition. This program is all a mental game...will you let your mind or body win?

 

Monday- 5:02

Tuesday- 7:00

Wednesday- 6:30

Thursday- 9:45 (same workout as Tuesday) increased my time

Friday- 8:06

Follow my journey over the 60 day program, here I will be posting weekly updates and share my honest opinions. Or over on IG- ayourish123 you can see my daily action! 

If you have any questions about the program and are interested in it,please feel free to reach out to be: alyssayourish@gmail.com or on FB- Alyssa Yourish (send me a message) 

Stay tuned for max out times & stay true to yourself!!!!

 

Cumin Baked Chicken

I always looking for new spices to add or different ways to cook chicken. This recipe is in the Insanity Max 30 and it is something I am trying for the week.



Ingredients -

- 4 (7 oz) chicken breasts, boneless, skinless

- 4 tsp. olive oil

- 1 tsp. ground cumin

Directions -

1. Preheat the oven to 375 degrees.

2. Place chicken in the ovenproof dish.

3. Drizzle with oil. Season with cumin.

4. Bake for 15-20 minutes, or until chicken is no longer pink in the middle and juices run clear.

DIY Wine Crafts

Holiday time is here. Time to get the decorations out & go by new ones. And if your like me who has just moved in her house and is slowly trying to gain holiday decorations, I just can't think of spending $30 that doesn't look like anything or it is something I could try and make myself. Let me start by saying I am not an arts & crafts kinda girl....I am actually the worst one to do this. I have no artistic ability, but it's something I enjoy (even if I stink)

 

 

Supplies you will need :

 

- 3 empty wine bottles

- Hot gun

- Glue sticks

- Twine

- Decorative Branches

- Adhesive form glitter sheets

 

What to do :

 

- Take the first wine bottle, put a small strip of hot glue on the bottle and apply the twine. Do this around the whole bottle, until you reach the end. This will take a little while but be patient. You can't put to much hot glue on the bottle at once, the glue dries extremely fast, so you have to this in bits & pieces. Also, you will want to make sure you push the twine up so it is close to each layer, you don't want the bottle color to be showing or labels if you leave them on.

 

- Once you have the wine bottle covered, you will want to trace your letters & cut them out. You can use stencils to trace them or you can use a pencil and draw them yourself.

 

- After you have the letters cut out, you have to glue them on. Place them where you would like & let them dry.

 

- Take your decorative branches and add as much or as little as you would like.

 

- Find a perfect place to display your art project and enjoy!

 

 

It does take a little time, but it's nice knowing that the Christmas decorations in the house are of your own creation & you can make them how you like. I am taking this up as my new hobby, it is something I enjoyed doing, and would love to make a set for you! If you like this design or find another design on Pinterest that you would like please reach out to me - alyssayourish@gmail.com . I am not sure of a price just yet as these are the first ones I just made, but that is something we can discuss, depending on time & material needed. They do not have to be Christmas themed either!

 

 

 

 

Operation Skinny Jeans

Tis the season for boots, comfy sweaters, holiday gatherings, hot drinks, and skinny jeans. You wear you boots with skinny jeans. You know the ones that are kinda just sitting back in your closet or your drawer because you just don't feel "confident" in them yet. Or maybe when you put them on they feel a little tight or you have a little buldge (stomach) hanging over. Or when you put them sometimes you feel blah or like the only way to feel comfortable is to push your stomach out.
 
I know, this is totally UN comfortable. Don't you want to ROCK your skinny jeans and feel great this holiday season!
 
Honestly, we all have that one pair...that one pair when we go to get dressed, we just wish we could put on. Your favorite pair that you could go days with wearing them before you would wash them.

 

I can't measure weight loss on the scale, it's truthfully the devil in my mind. Yes it is nice to see a number on the scale you want, but I always measure my success on how my clothes fit & when my jeans start to feel a little snug I know I am slacking on my progress. And then I came up with this idea.....

 

 

OPERATION SKINNY JEAN CHALLENGE!

 

I know I can do this! I know you can do this! But let's do this together!!

 

 

 

So it is simple do you have a favorite pair of jeans, leggings, outfit that you want to fit back into and show it off to the world. If you do, this challenge is for you!

 

I want to offer you this so you can get back into that one outfit and feel great & confident. And I want you to know that you are not alone in this. I know with the holidays is can be scary to start now, but just imagine where you will be come January 1st. You will still be able to enjoy your Christmas meal. We are talking about a lifestyle change, not a diet. We are going to learn to love ourselves.

 

So how do I join?

 

First you will want to fill out the application listed below. And please be as detailed as possible so I can really get to know you & why you want to join.

 

Then you will want to make sure you have a free account with me as your coach HERE! If you already have a membership and you are not currently working with a coach, let me know and I will help you switch over. 

 

Next we are going to get you into the Holiday Survival Guide. This is a 10 day group starting this coming Monday December 15th and it will run until December 24th Christmas Eve. Every day I will provide you with tips, recipes, how to survive the holidays, traveling, exercise, etc. This will help get you in the right mindset and on track for Christmas. And once Christmas is over we will pick up right where we left off til January 5th and we will start Operation Skinny Jeans.

 

 

* Real people getting real results

*Fun activities to keep you motivated and have fun

*Meal plans, daily check ins,  prizes!!

 

Together we are better!!!

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Overview : Day One Insanity Max 30

Have you got your Insanity Max yet?

Have you tried it?

I have to share my initial thoughts. I never did the original insanity. I never had an desire too. Honestly I was always afraid of Shaun T. He was way too intense for my liking & I never really was a cardio girl. But I decided to give it a try....why you may ask?

 

1. So I knew what the program was like and I could talk about it to others. You can't really talk about something/recommend it if you haven't experienced it yourself.

2. Honestly I've been slacking off on my workouts and nutrition lately.  I really haven't had my head in the game lately: I've been going for run, eating semi healthy, & my portions are just out of this world.

3. I never did insanity. Can you believe that? One of the first programs with Beachbody and I never did it. Because I never considered myself a cardio girl. I loved lifting weighs and building muscle, but lie I said before he (Shaun T) scared the living crap outta me.

4. Needed a change. They say what doesn't challenge you ; doesn't change you. I've been getting "bored" with my workouts and I was just going through the motions.

This program going to be insane! High impact but you can always use a modifier. It's all about pushing yourself, digging deeper, & getting inside your head to challenge yourself to be better. I'm only in day two of the program and I love it. Although, right now I won't lie I dread the workouts...only because I have no idea what to expect. He really does channel your inner you & kinda makes you think. Are you pushing hard enough or whipping out. And for a nicer use of words he kicks you BOOTAY! 

If you are looking for a challenge. Something to push you hard. Give you a reality check. And get insane results in 60 days ..... THIS IS YOUR PROGRAM!

GET ON IT!

WHAT ARE YOU WAITING FOR!!!

 

Insanity Max 30 : ARE YOU READY TO MAX OUT?

ME- Oh my goodness!!!!

Can I let you in on a little secret?!.......

ME- Insanity Max 30 has been released this week.

YOU- what's that? Never heard of it?

ME- you know the creator of insanity, hip hop abs, t25, & more?

YOU- are you talking about Shaun T?

ME- Yes !!!! He's at it again, but this time I think this program is going to be a GAME CHANGER!!!! 30 minute workouts, 5 days a week, & instead of pushing yourself to the end you want to MAX OUT.

 

YOU- what do you mean by "max out?"

ME- you push until you can't go anymore. And when you can't you revved your time & get back in when you can.

YOU- wow! Sounds intense. What if you've never done a Shaun t program before? Could I still do this one?

ME- their are modifiers so yes. This program is for ones who need modifiers, athletes, runners who want to improve their time, someone who want to tone up using their body weight, etc. if you have your mind set, you can do it.

YOU- how does one get a hold of the newest Beachbody program.

ME- funny you should ask....Since its been released this week you can contact your coach.

YOU- what if you don't have a coach? Then what do you do.

ME- I would love to help you reach your goals with this program, help you right along the way, & be your coach. If you'd like me to be your coach , just signup for a free membership here : http://www.alyssayourish.blogspot.com/p/free-membership.html

YOU- then how do I purchase? 

ME- once you sign up all you have to do is send me a message & I will send you the direct link. This link will take you right to the website where you can choose your flavor of Shakeology (I always recommend the combo box because you get to try three of the many flavors at once. So if you get bored with a flavor you have other options), click the checkout button, & your confirmation number should pop right up on that screen. Once it has just make sure you send it over...I like to keep track of the orders in case something happens & it's not right.

YOU- great! I'll order here shortly. Do you think I can do this by myself for 60 days? What if I don't feel like working out or want to quit. What if I don't like Shakeology.

ME- first try the shakes for the 60 days I can almost promise you that you'll love them. It took me awhile to like them because I wasn't making them right but I'll help you with that. Next, you aren't in it alone. Didn't I tell you?? Once you order your challenge pack you also reserve your spot in the accountability group. It's a closed Facebook group where each day other challengers just like you are in there posting. And I will share tips, recipes, motivation right along side of you. This is my first time doing the program too!!

YOU- really !? Okay...I'm ready to do it!!

ME-so glad to have you in the challenge with me! Remember it's not always going to be easy, but that's why we have each other because it's SOOOOO going to be worth it. And you'll already be a month ahead of all the gym goers & new years resolutions this year!!!!

 

Are you ready to MAX OUT? Turn up the heat with your workout routine & need a little push to get you there. Get a jump start on the weight loss train, feeling great for the holidays? Or do you have a few more questions, feel free to email me : alyssayourish@gmail.com

Now accepting applications ; please fill out the challenge application below! 

Fill out my online form.

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