Super Bowl Party Ideas

Game day is officially upon us. Whether your team is in the BIG game or not, I am sure you are still out there watching to see who wins. Maybe you have some money in a poll or you just always get together with friends no matter who is in it to catch up and you now have an excuse to have a party. Whatever the reason is you know the typical football foods will be there....pizza, wings, dips, you name it. But what if you are hosting or going to a party and you don't want to throw away all your hard work you put in during the week with your workouts & eating. How about making some healthy appetizers or taking something you know you can eat to a friends?

You don't have to throw away all your hard work for one football game, try out some of these appetizers.

1. Buffalo Chicken Meatballs - what you need...

1 small onion, chopped

1 stalk celery, sliced

4 cloves garlic

1 tablespoon extra-virgin olive oil

1/2 cup fine dry breadcrumbs

1/2 cup very finely chopped carrot

1/4 cup crumbled blue cheese

2 tablespoons hot sauce, such as Frank’s RedHot

1 tablespoon distilled white vinegar

1/2 teaspoon salt

1/2 teaspoon ground pepper

1 pound lean ground chicken

 

how to cook them -

Finely chop mushrooms, onion, celery and garlic in a food processor. Heat oil in a large skillet over medium-high heat. Add the vegetable mixture and cook, stirring occasionally, until the liquid has evaporated, 6 to 8 minutes. Transfer to a large bowl and let cool for 10 minutes.

2.Preheat oven to 450°F. Line a large rimmed baking sheet with foil and coat with cooking spray.
3.Add breadcrumbs, carrot, cheese, hot sauce, vinegar, salt and pepper to the cooled vegetables; stir until combined. Add chicken and mix gently to combine (do not overmix). Form into 30 meatballs (a scant 2 tablespoons each) and place on the prepared baking sheet.
4.Bake the meatballs until an instant-read thermometer inserted in the center registers 165°F, about 15 minutes.

2. Pita Pizzas - pita-pizzas

3. Buffalo Chicken Tenders - what you need -
4 Tbsp. hot pepper sauce (like Frank’s®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

 

how to cook them -
 1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

4. Nachos - what you need
 4 corn tortillas, cut into wedges
2 tsp. olive oil
½ medium lime
1 dash chili powder
Sea salt (to taste, optional)
½ cup cooked pinto beans, warm
4 oz cheddar (or jack) cheese, shredded
2 medium tomatoes chopped
½ medium onion, finely chopped
½ medium green bell pepper, chopped
½ medium jalapeno, seeds and veins discarded, finely chopped
¼ medium avocado, chopped
4 fresh cilantro sprigs, chopped
2 Tbsp. nonfat plain Greek yogurt

how to cook them -
 1. Heat oven to 375° F.
2. Brush both sides of tortillas with oil. Arrange in a single layer on a baking sheet. Bake for 10 to 15 minutes, or until crisp.
3. Squeeze lime over chips. Sprinkle with chili powder and salt (if desired).
4. Arrange half of the tortilla chips in a medium baking dish. Layer with half the beans and cheese. Repeat.
5. Bake chip mixture for 3 to 4 minutes, or until cheese melts.
6. Top with tomatoes, onion, bell pepper, jalapeno, avocado, cilantro, and yogurt.

5. Baked Corn Tortilla Chips - what you need -
15 corn tortillas, cut into wedges
Nonstick cooking spray
1 tsp. sea salt (or Himalayan salt)

how to cook them -
 1. Heat oven to 375° F.
2. Lightly coat both sides of tortillas with spray. Arrange in a single layer on two baking sheets. Bake for 10 to 15 minutes, or until crisp.
3. Sprinkle with salt.

6. Zucchini Fries -  what you need -
Nonstick cooking spray
¼ cup whole wheat flour
2 Tbsp. cornmeal
1 tsp. sea salt
½ tsp. ground black pepper
3 medium zucchini, cut into ½ x 3-inch sticks
2 large egg whites, lightly beaten

how to cook them -
 1. Preheat oven to 475° F.
2. Line baking sheet with foil; lightly coat with spray.
3. Combine flour, cornmeal, salt, and pepper in a large resealable plastic bag; shake to combine.
4. Working with a few pieces at a time, dip zucchini in egg whites and lift out, letting excess drip back into bowl; drop zucchini into bag containing flour mixture. Seal bag and shake to coat. Repeat with remaining zucchini.
5. Place zucchini on prepared baking sheet. Bake for 12 to 14 minutes, turning after 6 minutes, or until tender-crisp and golden brown.

Breakfast Bowl

Breakfast is usually something fast & on the go like SHAKEOLOGY.  I get up early for work and don't give myself enough time to cook breakfast (which is my fault)....

BUT, I also like having chocolate for breakfast. Who wouldn't? Something quick, easy, delish, and healthy. Then, when I work from home it is nice to switch things up and have something different, give my taste buds a little more.

I'm still following the 21 day fix portion control containers so this equals 2 RED & 1 GREEN

- 4 eggs (you can use egg whites as well) 8 egg whites
- cut up onion
- cut up pepper
- cut up zucchini
-add any other veggies you want
-add a little seasoning to it. I like to add pepper and garlic powder

Cook and enjoy! You can add toast with it as well if you would like or if you are like me I just top with hot sauce and save my carbs for later !!

TOP Favorite Personal Development Books

Since becoming a beachbody coach, one of the main vital behaviors is read personal development. What is it? If you were like me, when my coach told me I had to read I just wasn't having it. 

Don't get me wrong I like to read, but I had no idea what it was. You mean to tell me that I can read and my whole mindset would change...believe it when I see it. You can see I was very skeptical at first & I would do it here and there. I'm not sure I finished one single book at first, then when my coach asked if I was reading (she knew I wasn't) I had to say no. Then I kept hearing over and over again all the top coaches were reading personal development. It kept coming out up over and over again. And if they were successful I had to start doing what they were doing.

There are sooooo many personal development books out there that are great. But I highly suggest before you start picking the ones others are reading you evaluate yourself and pinpoint your weaknesses. When you find what those are look for books to help improve that area and then move on. 

But there are a few everyone can start with. 

1. The Slight Edge by Jeff Olsen 

2. The Compound Effect by Darren Hardy

 

 

3. Break Out by Joel Osteen

 

 

4. The Secret by Rhonda Byrne 

 

 

5. Eat that Frog by Brian Tracy

 

 

6. PUSH by Chalene Johnson

 

 

7. The Big Picture by Tony Horton

 

 

8. Motivation Manifesto by Brendon Buchard  

Each book is targeted to something different, but each have contributed to teaching me something new. When you read something positive and uplifting your mindset instantly changes. It really makes you stop and think about what you read & puts a whole different perspective on things. The successes come from consistently overtime making sacrifices and doing the small tasks daily. It's the snowball effect, you start small til you get up the top of the hill and when you hit the peak , the snowball gradually starts to get bigger and bigger. Being successful doesn't happen over night, so when the going gets tough, if you really want it just keep going. Push through the tough times and know the better days are just around the bend.


If you read any of these please reach out to me, I would love to know what you think. Or email me - alyssayourish@gmail.com if you would like some more personal development books to read.

How To Take Your Measurements

Before you start any fitness program or new workout routine, I always advise my challengers to take their measurements. No matter how much you are dreading this moment, it is a must.

WHY?

Because you want to have something compare to week after week and when you hit your 30 day mark. It is a good idea to do this because when you get frustrated or you feel like you are not seeing results you can get out your journal and see how far you have come.

Tracker sheet to keep your measurements

Bust: Place the measuring tape across your chest and measure around the largest part of your chest. Be sure to keep the tape parallel to the floor.

Chest: Place the measuring tape just under your breasts/pecs and measure around the torso while keeping the tape parallel to the floor.

Waist: Place the measuring tape about a 1/2 inch above your bellybutton (at the narrowest part of your waist) to measure around your torso. When measuring your waist, exhale and measure before inhaling again.

Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor.
Thigh: Measure around the largest part of each thigh.

Calves: Measure around the largest part of each calf.

Upper arm: Measure around the largest part of each arm (above the elbow).

Forearm: Measure around the largest part of each arm (below the elbow).


First tip - write down the time & day you take your starting measurements. You will want to make sure you do this the same time & day every week.

Second tip - wear light shorts and a sports bra. but make sure it is the same clothes each week.

Third tip - this may be the part where you just don't want to, but remember these are your "goodbye" measurements. Let it be motivation to kick butt. 


Here are some before and after's of Beachbody challenge winners. They have all done different programs, but you can see that they work. All with a little hard work, exercise, and shakeology, you can get your results!

*results may vary*

 

Beachbody Challenge Winner - 21 day fix

Beachbody Challenge Winner - P90X

Beachbody Challenge Winner - Focus T25

Beachbody Ultimate Reset



Are you are ready to set goals for yourself? Do you want to be the next Beachbody Challenge Winner and are not sure where to start? Maybe you want to discuss your best options and which program would work for you..take a moment to fill out the application below and I will be in touch.



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Week 5 and 6 Progress - Insanity Max 30

It's been a little bit since my last update, two weeks to be exact. My last update was when I completed my 30 days. I lost one pound...YES just one. Why did I only lose that pound, because I was careless with my nutrition. That is the 100% honest truth. You can NOT go through an intense workout program & put yourself through all this to see half a** results. Why would you want to do that? To me that would be just torture and with this program it is far from easy.

This program tests your limits, your true strength, and really makes you get inside your head to go one second longer. This isn't a question of can you or can you not do it. It's about how long can you go for. Could you make it longer than last week. Can you prove yourself wrong. You just don't finish month one and slowly continue into month two. Of course Shaun T throws in new moves and certainly challenges you. What doesn't challenge you, will not change you.

Month Two has begun

Like I have said before time and time again.. cardio is just NOT my thing. I'm not really sure, maybe because I was never good at it, so I never worked to be better. So, when cardio was day one during the start of this program I always dreaded it. Then consistently over time, I was building my endurance and my time was increasing... I was becoming better. When month two came around, I was extremely excited. I had a feeling it was going to be totally different, but challenging in a way & boy was I correct. It's a new month, so it is going to take some time to learn the months, but slow and surely I got them down, and with my endurance built up I surprised myself and made it to double digits.


Month Two Workout Schedule -

Monday : Max Out Cardio
Tuesday : Max Out Sweat
Wednesday : Max Out Power
Thursday : Max Out Strength
Friday : Friday Fight - Round 2
Saturday & Sunday are still for rest days with an optional workout PULSE.

I use Saturday and Sundays to get my head right and reflect. I sit down and see where I really struggled during the week and what I need to work on better. What can I do to be better. Nutrition has been one thing that is truly a struggle. I have always struggled because I have never really been much of a cook and it has never been much of my thing. So I have been trying to get better, little by little. Another thing I need to do is channel my inner me and dig a little deeper in my workouts.

I found this quote the other day and just had to laugh. Because sometimes this is how I feel. You work so hard and you try everything in your power to get your six Pack abs and they just don't seem to becoming in like you want them too. But we all have to stop and remind ourselves this is a lifestyle change. Those abs aren't going to come in overnight. It takes hard work, exercise, nutrition, and dedication over time. Set goals for yourself and keep a plan in mind. Don't get frustrated when you don't see results overnight. Take weekly pictures & measurements so you can see how far you are coming. Focus on your non-scale victories. And be proud of how far you make it each day.

 

There are a few things that get me through Insanity Max. After my workout is post workout fuel. An apple for fuel to boost my metabolism. And the orange drink is P90X results and recovery. It helps repair muscles after an intense workout. Get a glass of cold water, two spoonful's, mix together, and drink. The bottom picture is something I have been adding in first thing in the morning to help aid digestion. You can read the healthy benefits HERE.

 

This week for nutrition I am going to try to eliminate dairy, keep my shakeology with water, and really stick to eating from my meal plan. Sometimes for me it is hard because I get busy with work and lose track of time. My metabolism is low and then I want to eat every carb in site. I will also be sticking to my two carbs a day. Lately, I have been sneaking in an extra one here and there, eating popcorn when I want to, and over doing it with rice. Just because I eat healthy doesn't mean I can go overboard.

 

 

This was one of my favorite recipes of the week. Easy Burrito Bowls from chipotle.

 

 

 

I know that my endurance is increasing. And I am getting stronger because I can do more push-ups standing on my feet vs. going down on my knees. My shoulder muscles are starting to come in. Moves that were difficult or I had to modify are getting easier and I am getting better. I feel stronger and like I can conquer the world. But this program is defiantly working because I am seeing muscles again in my calves, my abs are starting to come back, my arms are leaning out. I can't speak anything but good things about it. And remember I was NEVER a cardio girl, lifting is more my scene.

 

 

It's not always easy to get up and push play but you just have to remember your WHY. Is it strong enough to motivate you and not give up. Can you challenge yourself to be better than yesterday. Don't look at where you started and compare yourself to others. Are you plugged into a support system where individuals can keep you on track & help you reach your goals. If you need help getting on track or want to be apart of my next accountability group, take a moment to fill out the application.

 

 

  

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Morning Cleanse Routine

I recently started to do a little morning cleanse every day when I first wake up. I've been feeling a little bloated, I wasn't digesting my food  properly, and overall feeling crummy. So what does my morning cleanse consist of...

 

1. Warm Water

2. 1/2 lemon squeezed

3. 1-2 tbsp. of apple cider vinegar

 

Add them all together and mix. Then drink. I will say it isn't the best thing to drink first thing in the morning. And it certainly takes a little while to acquire a taste. But I will saw right after I drink it, I feel much better. You may find this a little odd, but there are surprisingly amazing benefits from this.

 

 

The main reason to do this morning cleanse is to help regulate digestion. It seems a little odd to use vinegar to help your acid reflux, but it truly does help in an uncomfortable situation. You can also mix a teaspoon with honey in warm water before you eat if you know you will be eating something heavy or something that isn't in your daily nutrition plan, to help prevent indigestion.  

 

 

 

If you have any questions or would like to reach out to me,  please send me an email at alyssayourish@gmail.com

 

Boost Your Immune System in Winter

I LOVE this episode of the clean eating magazine!!

With winter comes the cold, (sometimes) horrible weather, and the attitude of not wanting to do anything or go anywhere. I mean, I hate being cold & I'm always cold. So you will always find me budded up with many blankets on. If I have to go out you better believe I am dressing super warm.

But if you have to go out how can you boost your immune system so you are not bogged down. Maybe feeling under the weather. And low energy.

1. Turn down the heat - I know it sounds crazy, turn down the heat if your cold? There's a study out there that your immunity builds up when "dunked" in cold water three times a week for six weeks. This increases your metabolic rate. So you're not extremely freezing cuddle up with a blanket.

2. Carbs are your friend - not your pizza, white bread, etc. The good carbs, oatmeal, quinoa, etc. eat rich fiber foods. 

3. Eat and exercise lightly (if not used to working out) - you can compromise your system by going for an extremly long run or binging on the couch walking tv all day. Go out for a light walk or get a 30 minute workout in. Studies have shown anything over 90 minutes surpresses your immune system.

4. The color red belongs in your diet - eat lots of tomatoes. They help reduce the bad cholesterol while boosting the body's defenses. 

5. Be funny - laughing does your body good.


**this all gets credited to the clean eating magazine**

Easy Burrito Bowls

Mexican is a fan favorite in this house. For this girl.  I could eat it once a week if not more, I would say obsessed. So I went searching for a new recipe. 

Ingredients : 

1 cup uncooked rice

1 cup salsa, use homemade or I try to get the organic

3 cups chopped Romaine lettuce

1 (15-25 oz) can whole kennel corn, drained

1 (15 oz) black beans, drained & rinsed

2 Roma  tomatoes, diced

1 avocado, halved, seeded, peeled, and diced

2 tablespoons chopped fresh cilantro leaves

For the chipotle cream sauce :

1 cup plain Greek yogurt
I would use the southwest seasoning from the 21 day fix book

1 clove garlic, pressed

Juice of 1 lime 

1/4 teaspoon sea salt

Directions :

To make the chipotle cream sauce whisk together all ingredients , set aside.

In a large saucepan of 1 1/2 cups of water, cook rice according to package instructions; let cool and stir in salsa ; set aside.

To assemble the bowls, divide the rice mixture into serving bowls; top with lettuce; corn; black beans; tomatoes; avocado and cilantro.

Serve immediately, drizzled with chipotle cream sauce. Or add hot sauce instead if you'd like.
Feel free to add ground turkey, shrimp, or even chicken to spice it up!!!!

ENJOY!!! 

Chicken Zoodle Soup

For a while now I have been seeing people post pictures of their "veggetti" . I asked for one and my momma got it for me, so now it's off to try recipes. On a day like today in Pittsburgh you want nothing but warmth....so soup it is.

 

What you need: 

- chicken, cooked 2 cups

- carrots 2 cups

- garlic cloves 3

- kale or spinach 2 cups

- lemon juiced or 1/4 cup ;1 (I would use sparingly)

- onion 1 cup

- rosemary 2 spoons

- chicken broth, low sodium 8 cups

- zucchini noodles

- sea salt and pepper to taste

- EVOO 2 tbsp.

What you need to do:

-use your veggetti. decided if you are going to make your noodles thin or thick. i cooked the chicken off the night before, then we actually threw all the ingredients in the crock pot on high. stirring occasionally.

 

Warm Almond Butter Sauce Noodles with Chicken

I always feel like anytime I make a chicken recipe its pretty much the same thing. I use the same spices & recipes. I am always nervous to try something new, not like it, and then be hungry right after. Anyone with me??

As I was reading the newest clean eating magazine I cam across this recipe & it peeked my interest.

It serves about 8.

Cook 1 lb. of whole grain spaghetti. In medium saucepan, poach 2 lb boneless, skinless chicken breasts with a pinch of sea salt and enough water to cover chicken. Bring to a boil then reduce to a simmer and cook, covered, until chicken is no,longer pink inside (about 10 minutes). Remove from heat, then drain water & strain chicken using a fork; set aside. In a small bowl whisk 1/2 cup natural almond butter, 1 1/2 tbsp reduced sodium soy sauce, 2 finely chopped garlic cloves, and 1/2 tsp peeled & grated ginger. Drain pasta; reserve 1 cup cooking liquid. Rinse pasta with cold water. Add reserve liquid to the almond butter sauce and mix well to combine. Ina large bowl, toss almond butter mixture with drained pasta. Add 1 cup fresh baby spinach, 1/2 cup purple cabbage, 1/2 cup green cabbage, shredded chicken, 2 thinly sliced scallions, a pinch of red pepper flakes, sea salt and fresh ground pepper to taste.

 

Insanity Max 30 : Thirty Day Update

Half way through Insanity Max

I first off have to apologize for not blogging about my week two & three updates. I wrote about them and thought I clicked publish, but never did. So you are getting my thoughts on weeks two-four.

I told you before, I never tried Insanity because it really scared me. I was never really a cardio girl and I would choose anything else other than intense workouts. See, I was always that girl wanted the results, but would do half the work. I wanted the results fast with doing that bare minimum. THAT JUST DOES NOT WORK! Also, when they say you cannot out exercise a bad diet, they are right.

 

 

This is the case in my thirty day progress. I pushed myself to the MAX on all my workouts. I really go into my workouts letting everything go and trying to do one more rep longer than before. But I can workout until I am blue in the face, if I am not focusing on the nutrition piece of it I won't see the best results. this is where the sitting down and meal planning comes into action. Also, really sticking to my portions. With Insanity Max they do a great job with including the 21 day fix portion control, they tell you exactly how much you should be eating. I must admit my nutrition has been off. I haven't done terrible, but I certainly have been lazy to not make a meal plan and kinda just fly by on the seat of my pants. I had a pity party for myself after I was feeling blah & decided since month one was over, I was going to be on my game starting month two.

 

 

I haven't really been using the 80/20 rule when it comes to eating. Always making sure I have my shakeology in the morning, along with my snacks, but I've missed a few snacks. I haven't been eating every 2.5 - 3 hours. I stopped using a timer at work and I have been busy that more than 3 hours pass before I have my snack which causes my metabolism to slow down & sometimes make bad choices and go grab a bag of pretzels instead of my fruit & almonds.  Out of sight out of mind... right? I never buy junk food or sweet treats to keep at my house, because I know if it is here I will eat it, and I have no control. Even though I know I shouldn't eat it and it isn't going to help me reach my goals, but some how my mind always seems to win. EPIC FAIL!!!! I know what I need to do, but food has always been a constant battle for me.

 

 

Eric has committed to doing Insanity Max with me. And some days because of our schedules we cannot workout together, but when we do we both feel that we push harder than by ourselves. For me I feel it is because I don't want to "fail" in front of him, but honestly that is the whole idea behind the program. He has been a champ throughout this first month, I will say that he has missed a few days here and there & his nutrition isn't all that great; he is still working out & honestly that is a HUUUUGE step from having to twist his arm to run with me & at home workouts....he never wanted to do!

 

 

I'm not sure if Eric took his measurements from day one & I don't believe he did for day thirty. I do know he took his weight, but hey one step at a time with him... right? This is the longest he stuck to a home program so I do have to say I am proud of him. With that said here are my pictures day 1 from day 30.....

 

Gave it my all during the thirty days, never skipped a workout, but my nutrition was all over the place.

 

 

 

I don't even recognize the person from day one. I was totally uncomfortable and it even looks like I am trying to suck in everything from my bottom picture. From day one to day thirty it looks as though I have some progress. Ready for the stats??

 

 

Day 1 -

 

Weight 142.8

R & L Arm 10.5

Chest 32.5

Hips 36

Waist 32

R & L Thigh 21.5

 

Day 30 -

 

Weight 141.8

R & L Arm 10

Chest 29.5

Hips 35

Waist 28

R & L Thigh 19

 

In this whole thirty days I lost ONE pound...yes ONE! But I lost 11 inches. It seems kinda weird, I know because I only lost a lb, but I feel slimmer. And I truly never measure my progress but the scale. Although, I am a little discouraged, it is no ones fault but my own. I must start writing down my food & really be prepared. If you want the results, you must do the work. Even the work you really stink at!! So, it is on to month two and I am determined to make this month the best one yet. I am giving my all & really focusing on my nutrition.

 

 

If you are ready to get started on your health & fitness journey. Or need help getting back on track, I am starting an EXCLUSIVE Insanity Max TEST GROUP. Please take a moment to fill out the application listed below to be considered.

 

 

 

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