What Do Those Colored Containers Mean??

If you've been following me on any social media platform, you've probably seen my food in colored containers. But have you ever thought to yourself...what exactly do they mean?

Well I'm here to tell ya!

I've been following the 21 day fix for a whole now, not so strictly, but I do still use the containers. They were created by the amazing trainer Autumn Calabrese. It teaches you proper portion control. Did you know you could over eat on healthy foods too? Next time your trying to lose those last 5-10 pounds check your portions. 

This program really does work! Let's find out what fits in each!!

6 colored containers -

💚 is for your veggies 

❤️ is for your protein

💛 is for your carbs

💜 is for your fruits

💙 is for your healthy fats

✴️ is for your seeds, oils, and dressings

along w/ teaspoons (the number varies depending on your calorie intake)

There are a list of foods that count for each group. The first 1/3 is the very best for you. You are able to still have anything on the list, she just made it to show which are the most nutrient dense. If it fits in the container you can have it. 

Feel free to make your meals exciting. We were just talking about this in my current challenge group. They only can have 3 greens and they were going to use one for lettuce, but wanted to add loads of veggies & also likes a veggie for dinner. So, how do they do that? Use one green container for lettuce and your second container with mixed veggies.

You do this for three weeks & follow the meal plan, watch your results.

Have you tried the 21 day fix? If so, what did you think of it. What were your results. And of course some of your favorite recipes I'm always looking to add new ones!

21 Day Fix Challenger Success Story

Seriously can I give an AMAZZZZZZZING shout out to one of my fabulous challengers.

 

I met this challenger through IG. We connected, she reached out to me. She actually already had the 21 day fix & asked to join my next challenge. She did this on her own and is now doing the fix again in the challenge group. But this is her FIRST ROUND RESULTS!!!!

 

When she posted this picture in our group, I was seriously jumping for JOY!!!!

 

Here is what she had to say -

 

"Alrighty ladies, today was my first and only weigh in of my first 21 Day fix! Throughout the three weeks I stuck strictly to the nutritional plan, did the workouts EVERY day (with running added in 3-4 times a week in the final weeks) and cut out all alcohol.

I was super nervous about posting this, but with the encouragement of Lynsey and the inspiration of you ladies I know that I can do it!

...So three weeks later, and 9 pounds lighter, I'm feeling AMAZING!!! I cannot wait to continue the program today and work until I reach and maintain my goals! I hope this inspires you guys and helps you realize that YOU CAN DO THIS!!! I'm on cloud nine and am going to float it all the way downstairs to complete my workout!"

1 Round of the 21 Day Fix

I then had the chance to interview her on the program -

1. What made you decide to do the 21 day fix?
 I was very unhappy, not only with my body, but with my lifestyle. I was constantly tired and not motivated in any way to work out. When I did work out, it was hard to find the motivation to push myself without an outside influence. So really I was just not going anywhere fast.

2. What did you expect from joining a challenge group?
By joining the group, I was hoping to find motivation through other peoples success, and honestly, their struggle as well. I do much better when being held accountable opposed to having to hold myself accountable. I was also looking forward to the encouragement through people who were going through the same exact process that I was and could truly understand my struggles. I'm also very much a people person and love to surround myself with people of similar passions! Positivity and drive are contagious!

3. Did you have any reservations about joining?
I didn't have any reservations, to be honest. I was very excited!

4. What did you struggle with before starting your journey?
My biggest struggle was nutrition and alcohol. A large part of my social life revolves around going out to eat and out on the weekends. Starting meant changing my entire lifestyle, both professional, personal and social. I knew it was going to be a challenge to figure out alternate activities that didn't involve unhealthy habits! I knew that if I got my nutrition on track and began to see changes that I would be driven to push on through with my new lifestyle.

  5. What are 3 things that you learned about yourself?
One thing that I learned about myself was that I was eating WAY too much food. It took only a few days for my body to regulate to the amount and type of food that I was consuming. I realized after a few days of moderation, that with healthier foods I became a lot more full with a lot less (which seems silly and common sense, but it really didn't click until I experienced it first hand!). Another thing I learned about myself was that I really enjoyed making new and healthy meals! Planning out my food for the next day (I did a day by day basis) was one of my favorite parts of my day. A third thing that I learned was that I could have a social life without eating out and drinking alcohol. But that doesn't mean that I cut my social life out of my life. Instead I went out without drinking and was far more particular when choosing what I was eating when I was out to eat. I was truly excited to continue my social life, just with some healthy alterations.

  6. What is your honest opinion about the 21 day fix?
My honest opinion is that it is awesome and is everything that I had hoped for. It outlines everything you need to do while still allowing room for creativity. By creativity I don't mean just with recipes and food, but also with the workouts.My brain was trained that there was a work out every day, so adding a run or the ab fix on top of it, seemed like nothing! It is seriously a program made for the long haul, in that the nutritional plan and and workouts can be continued far further than 21 days!

7. What goals did you set for yourself and did you reach them?
I didn't set any numerical goals. All I truly wanted was to create a healthier lifestyle, stick to the workouts and start to treat my body better. Long longggg term goal is to run a half marathon!

8. Tell us your stats!
I didn't measure inches, but I lost 9 pounds! I was really excited smile emoticon I chose to not weigh myself throughout the process, hoping to focus less on the numbers and instead more on my physical and psychological progress.

9. If you could tell anyone ANYTHING who is currently hesitant about getting the 21 day fix & joining a group what would it be?
If you commit to it, you will see results. Plain and simple! If you want to change your lifestyle to a healthier one, the 21 day fix is a GREAT program!

  10. What's your next step & where do you go from here?
From here, I'm continuing the program! I started the program over yesterday! Sticking to the meal plan and am excited to see how far I can push my body.

- 3 weeks

- 30 minute workouts

- Colored food containers to portion out your food

- The decision to try, is all it takes!!

 

Are you ready to get started?

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3 Day Refresh - Plan of Attack

Refresh Kit


Getting prepped & ready for Monday am!
Yes today is Easter.
I do plan to enjoy, but I'm getting ready to get rid of the bloat & sugar (if there is any) 🍭🍬
Real food 🌽
3 days
Easy detox
Back on track ✅

So what's my plan of attack. You always have to have one when started a program or new lifestyle. Last night I sat down and read the refresh guide again and made sure I had all my questions answered. I have actually done this before but it's been awhile so it's always good to refresh your memory. 

Next, I went through the three days and came up with a meal plan. It's best to have a meal plan beginning to end so you aren't flustered when you start. You have everything planned out & you can just grab and go. 

What does my meal plan look like??

Day One (Monday) - 

Within an hour of waking up CHUG water.

Breakfast:  shakeology & a serving of fruit. You have the option of adding your fruit to your shake , but I'll mix my shake w/water & add one of the guilt free seasoning to it and eat my fruit separate. I choose raspberries which is 3/4 cups. 

Midmorning snack: fiber sweep

Lunch: vanilla fresh.

1 serving of fruit (1/2 cup pineapple)

1 serving of veggies (1 cup cucumbers)

1 serving of healthy fats (2 tbsp hummus) 

Afternoon snack: 1 serving of veggies (4-5carrots)

1 serving of healthy fats (2 tbsp hummus)

Dinner: vanilla fresh 

Roasted asparagus w/almonds

Day Two (Tuesday) - 

Within an hour of waking up CHUG water.

Breakfast:  shakeology 

1 serving of fruit (2/3 cup blackberries)

Midmorning snack: fiber sweep

Lunch: vanilla fresh.

1 serving of fruit (1/2 banana)

1 serving of veggies (12 green beans)

1 serving of healthy fats (1 tsp coconut oil) 

Afternoon snack: 1 serving of veggies (2 cups of spinach)

1 serving of healthy fats (1 tsp olive oil)

Dinner: vanilla fresh 

Cucumber & tomato salad

Day Three (Wednesday) -

Within an hour of waking up CHUG water.

Breakfast:  shakeology 

12 strawberries

Midmorning snack: fiber sweep

Lunch: vanilla fresh.

1 serving of fruit (1/2 medium apple)

1 serving of veggies (5 medium asparagus)

1 serving of healthy fats (1 tsp olive oil) 

Afternoon snack: 1 serving of veggies (4-5carrots)

1 serving of healthy fats (2 tbsp hummus)

Dinner: vanilla fresh 

Spinach salad 

Will you join me? 

Or wait til the next week when I start my 3 day refresh challenge then we wil jump right into a 30 day clean eating group. 

Spots are filling up quickly !

Complete the application below to participate OR email me at alyssayourish@gmail.com

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40 Uses of Apple Cider Vinegar

Did you know there are major health benefits in using apple cider vinegar?? 

But there's more than one way to use it. I use it in my morning cleanse. I just didn't realize you could use it for do many reasons. 

do you use apple cider vinegar? And what do you use it for? POST BELOW!! 

Easter Tips

Nervous the holiday will get the best of you. 

Don't want to throw your results down the drain.

Easter Tips

 

Try some of these TO DOs to keep on track :

1. Wake up & workout- don't skip your workout just cause it's a holiday. Get up and get moving. If it's an active recovery day like me (my schedule is yoga), I suggest adding in a little cardio to get your heart rate going.

2. Stay hydrated- make sure you are still getting your water in. If you will be drinking, remember for every one drink you replace with on glass of water.

3. Be prepared- if you are cooking try and make Easter a little healthier. There's always ways to make your dishes cleaner. If you are going somewhere ask if you can bring something, that way your in control of one dish. 

4. Ask what's on the menu- make sure the hosts know you aren't asking for something special you just want to know so you can plan your eating. What you wint have, what you'll splurge a little on, etc. 

5. Eat something small- if you're worried you won't be able to contain yourself, eat before you leave so you'll be somewhat full. 

6. Don't graze- ask if the kitchen needs help but don't be a picker. This is where drinking water helps, or if you know you will pick ask if you can help somewhere else. 

7. Get your shake on- always drink your shake. You know you're getting one healthy meal. 

8. Don't stress- the holidays are supposed to be fun and spending time with family. Don't stress over what you're going to eat & if you eat too much. If you do don't sweat it, do what you can, and get back on track Monday. 

 

For more tips and tricks email me- alyssayourish@gmail.com

Happy Easter! 

Be blessed! 

21 Day Fix Extreme - Round 2: Women's Progress & Update



21 Day Fix Extreme

 

This is going to be a different kinda update & progress of the fix extreme. When I started this journey I was ready AGAIN. I completed it once but my nutrition lacked. And I said I would commit 100%. Go hard in my workouts, clean up my eating with no cheats. I've done good, but I confess I did have a cheat meal. I felt like I was getting cranky & miserable and those combined aren't good for anyone. But I will say I feel better getting it outta my system. On the weekend I would seriously eat whatever (not all bad), no plan in place, etc. This go around my one cheat was just that one.

The results you see above aren't majorly noticeable, but I can tell you ....

- I'm down 3 pounds & some inches

-I'm gaining muscles again

-Abs are peaking through

-Calf muscles are showing

-Slowly my thighs aren't touching (just a tad bit)

-Clothes are fitting looser

Things I have come to conclusions on while doing this...

-I'm not perfect

-I feel so much better when I eat right & stick to my plan

-My mind is clearer

-I have more energy when I workout in the morning (even though I don't consider myself an am riser)

-I can push myself more, when I want to quit

-I'm so a schedule type of girl

-There is no such thing as the perfect body

Let me go further into this last one: I honestly was always the girl that was never "overweight" but to me I was. I was doing everything I could to lose weight but never had the six pack abs, while girls were out eating what they wanted & had them. So, then I started to not care what I put in my body & ate what I wanted, but gained weight. I wanted to be skinny, happy, & comfortable in my skin. I didn't want to go out and hangout with friends because standing next to them in pictures I was the heavy one. I was just so unhappy & literally had battles with my mind on a daily basis. 

It wasn't until I started these programs. And then when the fix came out it was a game changer. I was doing it all wrong! I didn't have to eat like a rabbit to lose weight. I didn't have to starve myself. I could still eat my normal foods & feel satisfied! When I started the fix I was skeptical because I was being negative I wasn't giving myself credit & told myself I wouldn't last. This was just another fad and I was going quit like I always did. I started to doubt myself before I even started. I was overwhelmed with creating a meal plan. What if I was a failure?

What I mean by there is no perfect body...I mean for you. I was obsessing over get the number on the scale to it's lowest. I was trying to gain muscle, lose my belly, get summer abs, the whole shabang. But this program made me realize I don't need to be perfect & there are areas in which are always going to need work, but i am not unhealthy. I have never felt better. And sure I need to tighten up my diet a little, but I'm not depriving myself and then going out on a binge. If I want it I eat it...sometimes I feel guilty, other times I don't. Then next day I wipe it off & push that much harder in my workouts. It's all about moderation. 

Set a goal that's specific to your fitness journey. 

Don't compare yourself to others. 

Reward yourself when you hit a NSV (non scale victory).

Trust in the process.

Take your before pictures/measurements, along with weekly updates (so you can compare your journey).

When you feel like your discouraged, look at those pictures. 

If you truly don't see a difference then you need to take a good look in the mirror & see where you are going wrong. This process works , but are you sabotaging yourself??

It's hard because when we start a journey we want to see instant gratification. We always want the results like YESTERDAY. But you have to understand one bill and a days worth of dieting isn't going to make that happen. This is a healthylifestyle you are taking on. This isn't a diet one day, stop and gain it all back. Everything is about balance & moderation. 

                                                     Cinnamon Apple Spice

I told you this was going to be a bit of a different update. I could tell you that I'm lifting heavier, pushing through more, & improving on my eating....which I am. But I wanted to give a perspective of what I have learned in the process. How I've changed my focus. I'm not working for the perfect body, I'm working for a healthy one. Are there areas in which I could do much better ? OF COURSE! But it won't happen all overnight. I set small goals for myself each week & when they are completed, I just check them off. Nothing feels better than scratching off goals when you've accomplished them. Just be a happy version if YOU! That's all you need to be. 

You are beautiful.

You are amazing.

You are strong. 

I would love to help you get started on your healthy fitness journey. I am always running monthly accountability group so send me an email at - alyssayourish@gmail.com to find out my next one. 

Or take a moment to fill out the application below so I can get to know a little bit more about you & your fitness goals if interested in joining. 

 

 

 

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Exercise Ball As A Chair

Office Chair

Recently, I had a challenger ask about using an exercise ball as a chair. I really did not know anything about it, but I was curious because I have seen it more lately. So, I did some digging and did a little research. Here is what I found out....


1. Forces proper spine alignment - you know the exercise ball is not stable, you have to try to balance itself on it. The spinal posture is coincidentally the easiest to balance with. Your body will automatically try to align itself into the proper posture. This helps improve your spinal health, and decrease back pains.

2. Causes you to frequently change positions - An exercise ball causes to you to change your position often to balance. For example, if you turn 45 degrees to face the phone, your body will assume a new position. This helps reduce damage caused by prolonged sitting in the same position.

 

3. Fitness is at your fingertips - Another great thing about using this alternative to a chair, is that you can do stretches or mini-workouts whenever you want, without getting up. If you’ve ever stuck waiting for a minute or two, you can make productive use of that time with a quick workout or stretch. Because it’s much more convenient, you will probably do it more, thus resulting in better health.

 

4. Improve your balance - This one is very understandable. Sitting on an unstable surface all day will improve your sense of balance, as well as the reactions of your muscles. The result? An overall better balance, that can be observed out of the office. And you won't be slouched over in the middle of the work day (right, anyone else find themselves not sitting straight)

 

5. Get that 6-pack you’ve been wanting - Your body primarily uses your core (abdominal) muscles to help compensate for changes in balance. You are getting a low-key abdominal workout. This may not sound like a lot, but consider the amount of time you spend on your computer at the office, or at home. 

 

6. Improves your circulation - Using an exercise ball will keep the blood flowing to all parts of your body, throughout the day. A desk chair on the other hand, reduces circulation to some parts of the body after prolonged use.

 

7. You’ll feel more energetic - . With an exercise ball as a chair, you will feel much more energized after you finish your work.

 

8. Burn up to 350 calories per day - SAY WHAT!!! More movement during the day = more calories burnt.

 

9. Really cheap - Specialized exercise balls designed for sitting usage can range from $15 to $80. Much cheaper than buying an ergonomic chair, which can range anywhere from $100 to $400 and up. And hopefully if you choose to do this at work they will give you one.

 

10.C’mon, its fun! - Who doesn’t like the idea of bouncing around on an exercise ball all day. Exercise balls are an exciting alternative to chairs, and may just give that spark of fun to your day.

 

 

Stay tuned I'm going to give this a test run, but first I have to get the OKAY from work. If not I will do it at home. I would love to hear your thoughts on using an exercise ball for a chair. Have you used one? Have you noticed benefits if you have??

 

Easter Fix - 30 Day Clean Eating and Shakelogy Challenge Group!

Easter is fast approaching. The months are flying by, I feel It will be summer before we know it. Easter is one week away. And you know the Easter candy has been out for a good bit. I went grocery shopping last night & I never go in the candy section, but it was EVERYWHERE. At the end of aisles, bright colors to catch your eyes & draw you in. I plan on staying on track best as possible, just like I say all the time. But we are humans and you know that chocolate egg will just stare you in the face, and maybe you choose to have a piece, it's okay. And even if you plan on staying on track best as possible there is always a chance you may over eat & your portions will be outta whack.

 

IT HAPPENS TO THE BEST OF US!!

I feel positive that I have a plan in place. I am going to use this as my "cheat" meal but I am going to stick to my portions & enjoy this meal, BUT there is always a chance. Especially since we will be going to my families. They always have goodies, candy, junk food. And even though I know I shouldn't have it & I know it's not part of my meal plan, my hands have a mind of their own (someone tell me I'm not the only one)

So, I'm going to need a good candy/Easter detox to get me back on track & the sugar out of my system. Because I has been working extra hard with the 21 day fix extreme, I don't want to throw my hard work away. And there are birthdays, weddings, and summer so I want to be looking my best.  It is time to slim down & tone up.

Get Refreshed!

 

Starting April 6th the day after Easter I am starting the 3 day refresh! And I want to invite you to join me!! After the three days we will jump into a 30 clean eating group too, so we can work closely together and make this a lifestyle! 

So what will you get??

- 30 days of motivation, support, and accountability 

- FREE three day refresh cleanse kit

- guidance on clean eating

- 30 day supply of Shakeology 

- grocery shopping list & meal planning

- 30 day trial of Beachbody on demand workouts

- and did I mention you get the refresh cleasne kit for FREE!

Spots are limited so if you are interested take a moment to fill out the application below!

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Fajita Bowls

Chicken Fajita Bowl

Ingredients -

Chicken
Peppers
Onions
Cumin
Garlic Powder
Chili Powder

Directions -

Sauté some onions and peppers in a little no cook spray
Cook chicken and season with cumin, garlic powder and chili powder. 

This recipe is 21 day fix approved. 1 green. 1 red.


To learn more about the 21 day fix please take a moment to fill out the application  below. I will get back to you within 24 hours.

 

                                     

 

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Cinnamon Apple Drizzle

When I was planning my meals for the week I really wanted to add new things to the plan because I always eat the same thing. Which sometimes is good for me because I can stick to something, but I was just getting bored with me food. 

I don't know where I stumbled upon this creation but I'm so glad I did because it honestly is heavenly. I tried to savor every last bite! 

Ingredients:

- 3/4 cup plain Greek yogurt

- 1 medium size apple

- ground cinnamon

Cut the apple up in small pieces. Mix all the ingredients together. Add as much cinnamon as you'd like (but make sure it's ground and not cinnamon sugar :) 

For you fixers 1 red & 1 purple.
 

Be prepared to enjoy!

Welcome To My Fitness Journey

The Start of my Fitness Journey


Everyone has a beginning.
No one starts out in their dream body.
I didn't start out a perfect size.
My weight fluctuates on a weekly basis.
I try to follow the 80/20 rule, but sometimes that doesn't always happen.
There are days I can easily get out of bed to workout, and others I hit the snooze.

Remember we all start somewhere.
This is MY fitness journey.
YOURS is different than mine and EVERYONE else's you are comparing yourself too.

We all come from different backgrounds.
What motivates us is all different.
But our journeys all start with the decision to try.
The decision to show up.
And the decision to be consistent.

When I started I was lost & didn't know who I was.
I wasn't ever considered "overweight" , but I was so uncomfortable with myself.
I never felt good in my clothes.

I was at my wits end.
At this point I had tried everything - diets, weight loss drinks, not eating much & it worked until I stopped. Then I gained my weight back.
I was exhausted, miserable, and stuck.


Nothing comes easy.
Nothing is a quick fix.
If you are unhappy  only you have the power to change.
If you want to see weight loss or get your goal body, start simple with cutting out bad habits.

I am no where near complete with my journey.
I am only just getting started.
But I can tell you, I am starting to feel back to normal (whatever normal is supposed to feel like)

It started with a -

DECISION.
CHOICE.

then it became a -

HABIT.

You can't expect the results if you aren't taking the actions to move forward.

Believe in Yourself & All That You Stand For

CLX
Turbofire
Les Mills Combat
T25
21 Day Fix
Insanity Max 30
21 Day Fix Extreme
Shakeology
And a positive mindset

WHY NOT YOU???

Take a leap of faith. Take a chance. Don't give up on your journey.


 

5 Dinner Ideas for the Week

 

Don't out do your hard work at the gym in the kitchen.

 

80/20 rule.

 

Most throw their hard work away in the kitchen because they tend to get frustrated with prepping or maybe they just don't know what to make.

 

Here are five dinner ideas & what is exactly on my meal plan for the week ....

 

Monday - Philly Cheese steak Bell Peppers

Tuesday - Fajita Bowls

Wednesday - Unstuffed Cabbage

Thursday - Veggie Stir Fry

Friday - Spinach Lasagna Roll Ups

 

 

Recipes' to follow this week... stay tuned!

Can You Just Give Yourself Five Minutes

Fitness Motivation

Some days you just don't feel like working out. Honestly, we are all human & you can't say there is never a day where you just want to skip it. Exercise helps you....it makes you more focused, energized, confident, etc.
 
When you don't feel like doing it you have to remember why you started doing it.
 
 Don't feel like working out right in this moment? What I need you to right now, is remember the moment when you finish a workout & how you feel after that workout.
 
So, in the event that you do not want to workout and push play give yourself five minutes. Can you do just that? If you give yourself five minutes and after those minutes are up you still don't feel in the mood you can stop, but you know how you feel after your workout, and once your in the zone, I bet you may not stop.
 
If you workout in the morning even you can sleep in your workout clothes. If you choose to workout after workout make sure that they are out and somewhere visible so when you get home you don't get distracted to do other things.
 
Get a playlist going. I know if I am feeling low or down, I get on Pandora & find workout music to get me going. I bet I am not the only one that music can change your mood.
 
Have your DVD in the dvd player so you can just play it when you are ready.
 
Get motivational workout tanks or fancy prints. I know with me when I have cute clothes or funky prints I feel like I can tackle on anything.
 
Find motivational quotes from Pinterest, write them on post it notes & place them around your house where you know you are going to walk passed.
 
Remember you don't have to do this high intense workout to get a good workout! Do something you love to do. Do you love reading and have dogs? What about multi-tasking but listening to a book on audible or youtube & walking with the pup. You don't have to go during the whole time of the book, but go for 15-20 minutes. Or what I have been doing is when I go for runs I am listening to podcasts, which is where I got this idea from... thanks Chalene Johnson. If you haven't followed her I highly suggest it! The Chalene Show on Podcasts is one of my favorites.
 
Another thing she suggests to do is get a calendar and cross off each day you workout & meet your goals. I know i'm a pen and paper kinda girl so the feeling I get when crossing off goals is amazing & makes me feel so much more accomplished.
 
 
All you need to do is get up and get your heart rate.

JUST DO IT!

 

Be Better Than Yesterday