Thursday, July 31, 2014

Who Should Be A Beachbody Coach

Health Coach
 
Are you a fitness lover?
 
Loving helping others?
 
Looking for your passion in life?
 
Know you are meant for something greater out there?
 
A daughter?
 
Teacher?
 
Nurse?
 
Busy Mom?
 
Have a FT job?
 
Believer?
 
Dedicated?
 
Goal Driven?
 
Want to "fit in" just by being you?
 
Beachbody may just be the perfect fit for you! Truth be told, beachbody is NOT for everyone. And that is perfectly okay, all you have to do is have a passion for helping people!
 
What you don't have to be:
- you don't have to be at your goal weight
- you don't have to be a salesperson
-you don't have to reach a certain number each month
- you don't have to be anyone but you
 
Share your journey. Share your story. People want to connect with the real you. Be truthful. Be honest. And show what you love.
 
Have you been thinking about becoming a coach, but you just weren't sure if it is right for you. Do you need a little more information to see exactly what Beachbody is and what we are all about? Check out this webinar we recently just had; explaining the company, what it is we do as a company/team, & how you can make this a career (if you wanted) just by helping people.
 
 
Are you interested in Becoming a Coach on my team??  I am going to host a 5 Day Sneak Peek into Beachbody Coaching on August 11th!! And my Coach Apprenticeship Program will start one week after that (August 18th) l  If you would like more information on becoming a coach please complete the application below to be considered for a space on my team!! Do you get a feeling that you know you are meant for something more? You are tired of heading to your 9-5 desk job not getting anything out of it? Why not act on your feelings? You never know until you try?! 
 
I would love to hear from YOU!



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Sunday, July 27, 2014

PIYO Week 1: Get the Results

PIYO results
 
So you wanna know the scoop on PIYO. The first official week is over & I'm about to give you the low down?! Piyo is no joke, but I love that you can still get a workout from strength & flexibility.
 
Imagine what you could get with :
*30 minute workouts
*Meal Planning
*Accountability
* Online Support
 
This was a program I was waiting for, as most of you know I injured my IT band back in June and was not working out. When I heard the program was being released I asked my physical therapist and he said slowly get back into it. I was nervous, but ready to go. With that said, I am going to share the good, the bad, the struggles, the triumphs. But I am so excited to be sharing my whole progress with you. I do have to say I was a little nervous because I am so used to doing high intense workout, but I know my body needs the stretch.
 
PIYO progress
 
I just want to listen to my body and really focus on each stretch along with gaining strength. I'm excited to switch my workouts up. I know my flexibility really needs some work to it and that is a focus of mine. I want to be present in the moment & really clear my mind with each workout. I wouldn't mind losing some weight, but really focusing on toning up. Since having my knee injury, to be honest I was a little down on myself & I would go in spurts of clean eating, then I would fall off track & it was really hard for me to stay focused. So with PIYO I really need to be careful & cautious of my food choices.









What does week one of PIYO look like?
 
 
Monday- Align: The Fundamentals
Tuesday- Define: Lower Body
Wednesday- Define: Upper Body
Thursday- Sweat
Friday-Rest (sometimes I make my rest days on sundays)
Saturday- Define: Lower Body
Sunday- Define: Upper Body
 
 
 
PIYO results
 
PIYO ready
 

I'm ready and my game face is on! I have decided that nutrition is KEY to see the results I have been lacking. I have decided to throw away the excuses (yes, as a health coach even i struggle with the self doubt), but my determination & challengers are what is getting me through. I am following the PIYO nutrition guide, BUT I have decided to use the 21 day fix color containers to use proper portion control. Because portion with food is also a key part in weight loss & staying on track .
 
weight loss journey
 
Are you joining me for the ride? I will be providing weekly progress & updates here on my blog, my YouTube channel, & Instagram account. If you are interested in starting PIYO I am not accepting applications for my upcoming challenge group. You can be the next SUCCESS STORY & WIN MONEY!!!


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Crock Pot Ziti

Anything pasta and I come running. You can never go wrong. This crock pot ziti is my favorite!


Ingredients:

- 3 cups whole grain pasta (I use penne, but your favorite pasta would work)
-1 jar of marinara sauce
-2 cups of fat free cottage cheese
-2 cups of mozzarella cheese, shredded
-1 tablespoon of basil
-1 tablespoon of oregano

**here is where you can get fancy to make it veggie ziti** choose your favorite veggies and chop them up to be added to the crock pot

Directions:

-In a mixing bowl combine cottage cheese, mozzarella cheese, basil, oregano, black pepper. In the crock pot add 1/4 cup of sauce, 1 cup of your  uncooked pasta, here is where you would add 1/3 cup of your veggies, and a cup of your cheese mixture. Repeat until you have 3 layers.
-Cover and cook on low for about 2 hours, until the noodles are cooked. It all depends on the crock pot you have. Just keep an eye on it every so often.

Crock Pot Ziti

Thursday, July 24, 2014

REAL TALK: Look how far you have come

I've actually had this post in mind for about a week. I have delayed writing it. It's almost like I lose my words when I start writing & stare at the blank screen.

Why? Because last Thursday to be exact was one month of physical therapy. One month and I was to be done and back to "normal" (is what I thought). And here we are five weeks in and my therapist drew out another months plan to get approved, but we are trying two weeks to see where I am. 

When week four hit, I was so excited & anxious to get back into running or start cardio again. I never in a million years would have ever imagined hearing me say, "I miss cardio." But I do. So, on Monday we decided to try running on the treadmill...slow jog. If it started to get painful I was to get back to walking. Not even three minutes in & I was feeling the pain. I had to instantly stop, got off the treadmill, and I was limping. My therapist looked at me and said, "okay so we learned-you are not ready to run yet." I literally looked him the eyes (disappointed) & said... maybe I am just not meant to run.
Knee Injuries
 
 
He told me I am, just not right now. I thought about how this really affected me at that moment. How I really felt & I was so upset, that I was not 100% and could still not run. For four weeks, 2 times a week, for at least an hour each time I would go to physical therapy and for what? Was it working? Is it worth it?
 
It is worth it. I am always telling myself progress vs. perfection. I may not be able to run & get cardio in. But the bigger picture is I have come much further than I was on day one. On day one I had no strength or flexibility. I was moving like a snail on every single exercise & almost in tears. I couldn't walk, my knee never relaxed, and I was just uncomfortable. Even though I am not done, I have come so far. My strength and flexibility have improved greatly. I am moving faster through my exercise, upping my reps, using more resistance.
 
You may not be where you want to be  at that moment, but take it all in and remember where you started.
 
So, I will admit I was down because I am STILL going to physical therapy. And still have at least one more week if not more. But I know to trust the process and be patient. Everything happens for a reason and I am only going to come back stronger!!
 

Tuesday, July 22, 2014

Egg Whites Muffins

Looking for a different snack idea? Try these buggers. They are simple & easy to make. What kind of veggies do you want? Throw them in there and cook.

Ingredients:

-3 eggs
-3 egg whites
-veggies (you can add whatever you like & make them different each time that you make 'em)
-seasoning (if you would like)
-sea salt & pepper (to taste)

Directions:

-Preheat the oven to 375 degrees
-Prep & cut your veggies
-Add your eggs to a bowl; whisk together. Now, is the time to add your seasoning if you desire.
-Spray with muffin pan w/olive oil spray
-Place a little bit of veggies & the bottom. Cover that w/ less than half way with the egg mixture.
-Bake for 25 minutes and ENJOY!

Egg White Muffins
 

Sunday, July 13, 2014

3 Day Refresh Results

When you think of a cleanse you think of starvation diet, liquid diet, or some crazy concoction that makes you want to gag and throw up right? I know I do, because I have done one of those crazy cleanses. The ones where you think you can function on pretty much no calories at all.


The 3 Day Refresh is more than one of those "types" of cleanses.

 
 
I was ready to go when my package arrived, because I sure did need it. I was a little nervous because the last go around with the Ultimate Reset was difficult and I struggled really following the plan 100%. With that said my eating has been struggling a little and I have been feeling bloated. I bought a dress for an upcoming wedding..
 
 Now the dress fits or I would have never of bough it, but I feel like I can look a little bit better so I had to step up my game. The 3 day refresh I just had to give it a try to get me back on the right path. I wanted to get rid of the bad habits, the food cravings, pop (which I never ever crave), chips, etc. I like the set up the Refresh because it breaks it down into breakfast, lunch, and dinner. It gives you all the shakes, mid morning tea, but the nice part of it is that you get to choose which vegetables, fruit, healthy fats, and dinners you want. It doesn't break it down and say, "you have to eat this at this time and on this day." The picture below is a lunch I had one day, I know it is going to see like a weird combination & I am basically eating nothing but I was honestly full. The vanilla fresh was one of those things that kept you full & not to mention it tasted like cake batter... YUM!
3 day refresh
 
 
My thoughts and overview on Day 1  :
 
Day 2 & 3 were a lot better. I knew what to expect. I felt full the entire day. I drank a TON of water since I was slacking on day one. I can't begin to explain how "light" I felt. To be honest I really got off track from eating veggies, it was something I just slacked on. And when you fill your body with the proper nutrients, vitamins, and right foods how amazing you feel. It is true when they say fuel your body with crap and you feel like crap.
 
There is nothing much else I can say about this program..if you are looking to kick the bad habits start the program. Just came back from vacation, start the program. Have a wedding/special event to attend, start the program. This is a program to jump start your weight loss journey and get you started on the right path.
 
So, now are you ready for results? In just 3 days.. I lost 6 pounds and 2 inches off my weight. Can I even begin to explain my excitement? I never in a million years imagined to lose that much, I was thinking about 3, but 6!!!!
3 Day Refresh
 
3 Day Refresh
 
 
 
I feel great I'm ready to go, and I am kicking of my exclusive 3 Day Refresh/30 Clean Eating Accountability group. If you are interested in finding out more about this program then please feel free to reach out to me : alyssayourish@gmail.com
 
Or if you would like to join please fill out the challenge application below & we will get you started!
 
 
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Saturday, July 12, 2014

How to strengthen your knee

After being active for pretty much this year of my life & they are telling me my knee isn't strong and no flexibility. I looked at them and said, "how is that even possible" I had no idea why it was the way it was, only thing I could do is push myself at physical therapy & do my exercises at home. 


But I feel as though there a lee a ton of active  people out there running, going to the gym, or doing at home workouts and even though you are stretching are you doing the right ones to prevent injury. 


This blog I'm going to be specific and talk about the exercise I have been doing to work on my IT band, but a lot of these exercises target your hips, butt, calf, and hamstrings. 


**first you always want to make sure you warm up** at PT I start with ten minutes on the bike. Try going for a short walk, just to get the muscles moving. 

1. Planks- who would have ever thought I'd be doing these at therapy. When your favorite trainer (Chalene, Tony)  says the core is a major part in everything...they ain't lying. If you aren't stable in your core everything is out of whack. Start on your knees and do 2 set of 10- hold for 5 seconds each. You want to make sure everything is in a straight line. 

2. Clam shells- stack your knees on top of each other. Then move them in front of you at a 45 degree angle. Whatever leg is on top lift til you can't anymore (without moving your body) come back down. Start with a set of ten and measure your progress from there. I am now on 3 sets of 12. 

3. Lunges- I'm sure you know how to do lunges, but make sure your knee doesn't go over your foot. You want to make sure you are straight when you go down and your hips do try to go out on the side. Don't take big strides, just a step & the back knee does not have to touch the ground.  I usually do down an aisle and back twice.
Knee exercises

4. Hip Abductors- lie down with your legs stacked. The leg on the bottom bend for support. Raise the top leg at 45 degrees and hold up for 5 seconds, ten times each.

5. Side Planks- the planks turned to the side. But I have been doing these all wrong. Make sure your hips are stacked straight and your shoulder is in align with the rest of your body not hunched over .
Knee Exercises

Wednesday, July 9, 2014

3 Day Refresh and Clean Eating Support Group


3 Day Refresh


Holidays are over and maybe you even over indulged? And now it is time to get down to the nitty griddy. Where are over half way through the year...how are those New Years Resolutions coming along? Let's be honest; if you fell over track, you fell off track, BUT why are you not doing anything about it now. Are you going to say to yourself...okay well maybe next year!

NOPE! You are not and I am here to help!!

Think about it: how many times have you exercised until you were sweating so much but then you were just not watching what you are eating? You can't out exercise a bad diet and that is the number one reason why people are stuck. We all have areas that need some improvement and this is the time to really sit down and think about how you can improve to get those results you are looking for. You say to yourself one cookie won't hurt, but then you catch yourself having more than one. Then you are craving more sugar & you can't stop yourself. Once you start to slowly let yourself slip up it becomes bigger and bigger, kind of like the ripple effect. When you start to eat that stuff you feel sluggish and bloated correct? YEP! Me too, it happens to the best of us and sometimes we just need a restart.

Clean Eating



So, I have been trying to come up with my next challenge group and what I really wanted to focus on. I ran a sneak peek 7 day clean eating group to get my challengers started on the right track and then it hit me! What if I ran a 3 Day Refresh closed Facebook group, BUT extended to 30 days to incorporate clean eating. And here my friends is exactly what I am doing!?
 
July 21st is the official start date!! 
 
what is clean eating?
 
 
What is the 3 Day Refresh and who is it for? The refresh is designed for anyone who wants to make a fast, clean break to drop a few pounds in a hurry. Or get rid of those bad habits. It consists of 3 shakes daily: a fiber drink, plenty of water, fresh fruits, veggies, and healthy fats to keep your energy and metabolism going through out the day. Do not expect a liquid diet, but you won't get one here!
 
Here are two results on the 3 day refresh!
 
3 day refresh results

 
After the 3 days ....then what? I did say this would be a 30 day group so then we just keep on moving. You do not want to fall back into place with your bad eating habits, so we are going to start with the basics. I will teach you how to meal plan and prep, grocery shop, tips of clean eating, what you should be looking for, etc. The purpose of this group is to help you lose a bit of weight/bloat & then keep you on that same track so you don't fall in place where you were before you started.  Why start something and then fall right back into place and feel crappy. This is NOT you, NOT THIS TIME!!!
 
 
So, what's next?? How do I join? You want to sign up with me as your free team beachbody coach. If I am not your coach & you are interested in joining please fill out the challenge application below to be considered for this group.
 
**Requirements**
- I must be your coach
-You must purchase the 3 day Refresh Challenge Pack
-Check into the group daily
-Ask questions; don't be afraid to speak up if you have something in mind or want me to discuss something
-Have fun (yes we are here to reach our goals, but this is YOUR group!) Enjoy it and get to know your fellow challengers. They are your biggest supporters.
 
 
 
Why wait?
 
No matter what July 15th is the absolute last day you have to order your Refresh Challenge Pack to be added to the group. This will ensure you receive everything you need on time & then have time to review the material before hand. Don't wait and miss the opportunity!
 
If you are nervous or scared, trust me YOU CAN DO THIS!!!! Take it from someone who was hesitant to join her first challenge group. You are not in this alone. We are in it together ...TIL THE END!!!!
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