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!

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.

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.

 

                                     

 

Online contact and registration forms from Wufoo.

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

Triple S : Shin Splint Stretch

When you decide to run you MUST make sure you stretch not only before, but after. 

I thought when I decided to run this week and I was sore it was just because I wasn't used to running in a few months. But when I woke up that following morning and it hurt to take a step, I knew it was a little more. Nothing serious just had to do a few more stretches, look into getting new shoes, and icing my shins. 

Shin Splints are the worst...anyone ever have them?

You can't really "stretch" them but a foam roller becomes your best friend.

Here is an exercise I have been doing all week:

I must admit I was sorta being a baby because it really did hurt & I was gently pushing down. But to get the full stretch, for it to actually work, and you to feel better you must push down on the foam roller hard. Do this for a few seconds and make sure to put ice on when done. Now, you aren't going to be instantly cured, but I will say you will feel a little better.

What are some of your best exercises that help you with shin splints?

Shakeology Chocolate Candy Bar

Are there days where you crave chocolate more than others.

You have an extra sweet tooth.

This is a MUST try, totally curbs your craving, and if you save a purple you can make it a chocolate covered (insert your fruit here).

It is one simple recipe that you just won't forget. One scoop of chocolate Shakeology or Vegan Chocolate if you choose, one spoon of coconut oil melted. Stir together. Place on wax paper and put in freezer until solid. 

Break in chunks and store cold. 

Pure Bliss

Shakeology is a red
And one spoon totally a sweet treat to enjoy!

Want to know more about shakeology and what it can do for you? Send me a message - alyssayourish@gmail.com

Corn Bean Salsa

Corn Bean Salsa

You may be asking what this colorful bowl is. 

This by far is the best salsa ever!!!!

We had this at a party one time and I couldn't stop eating it. WARNING: it is addicting. 

Ingredients: 

6 Roma tomatoes or 1 big tomato (cut into small pieces)

1 green pepper, diced

3/4 onion, diced

1 can black beans, drained & rinsed

1 cup corn (rinsed)

1 cup of Italian dressing (you can use any kind)

Directions: 

Place all the ingredients together.

Mix in bowl well. 

Refrigerate. 

Late Night Cravings

Where are my late night snackers at?

Are you shy and you don't want anyone to know?

Honestly, that's how I felt. Truth be told I would do great all day and as soon as I got home I was digging through the pantry, overheating, and eating everything in sight...

NOT COOL when you are working extremely hard to get back on track & getting healthy.

But I came up with this little masterpiece to curve any sweet tooth. Especially if you are like me and you crave sincerely yogurt, chocolate, you name it I eat it. It's something so simple I can't believe I never did it before. But I will say i try to stay away dairy and such because it messes with my stomach. Every once in awhile is okay for me though.

One small cup of Chobani Greek Yogurt (red container)

Two drops of raw honey

Tsp. of PB2 (counts as a teaspoon)

Mix it all together and enjoy the sweetness!

Bye Bye Cravings!

Spinach Lasagna Roll Ups

It's Lent season and dinners usually consist of fish, seafood, grilled cheese,  cheese pizza or add veggies, etc. I'm usually okay with eating the same thing all the time but when you aren't supposed to eat something doesn't it always make you want it more?.

I was of course scrolling through Pinterest at random and found these roll ups. Something different and new is always nice. Switch up the meal plan a little bit. I have to say, it seemed like an easy recipe but I really am not a cooker so I was nervous for this one, I took the ingredients over to my mom & dads, and did the cooking. 

Ingredients :

10 oz. spinach

1 large egg

2.5 cups marinara sauce 

1 lb whole wheat lasagna noodles

Sea salt and pepper to taste

1 cup shredded mozzarella 

15 oz. ricotta 

1/4 cup Grated Parmesan cheese

Non stick olive oil spray

The Spinach filling

Directions :

1. Large pot of boiling water. Add the noodles when it comes to a full boil, cook until al dente.drain when done.

2. While the noodles are boiling prepare the filling. Combine the spinach, ricotta, mozzarella, Parmesan, egg. Mix until well combined.

3. When the noodles and filling are ready to go preheat the oven to 400 degrees. Prepare a glass casserole dish by spraying with non stick spray.

4. On a clean surface, lay out a few noodles at a time. Place a few tablespoons of filling on each noodle and spread to cover from edge to edge. The filling does not need to be thick because once the noodle is rolled up, it will be compounded. Make sure to spread it all the way to edges of noodles.

5. Roll the noodles up and place in casserole dish. Ripest until all your filling is gone. We got about 7 out of one batch, but you do have extra noodles in case some split apart. Pour the sauce over the rolled noodles. Cover all surfaces. The sauce keeps the noodles hydrated and soft while baking.

6. Cover the dish in foil and bake for 30 minute. Add additional sauce if needed.

The finished masterpiece

Enjoy!!!!!!

Summer Where Are You?

When Phil said six more weeks of winter, I never really thought it would be six more weeks of winter.

I just feel like it's been the worst it has all winter since he made his prediction. 

I dislike being cold, but I don't hate winter.

At this point every morning I wake up they call for 1-3 and there's 3-6.

 Then it gets warm. 

Next, it snows. Everyone's sick because the weather can't make up it's mind.

I'm officially over winter. I'm ready for warm weather, flowers, bright colors, sunshine, and more! Who's with me? 

Week 1 - 21 Day Fix Extreme Weekly Progress Update

21 Day Fix Meal Planning


The 21 day fix extreme arrived a week into me starting the original. I didn't want to just quit what I was doing, so I committed to finishing what I started and I made a decision I would get to the extreme next. I loved the FIX and I loved the concept of focusing on portion control. But I can't lie I was itching to get started! I was ready to take my results and fitness to the next level. I studied the guide so I understood how the program was going to work and what my best approach would be. The best thing about this guide & workouts is you get to create it to how you want. It isn't a diet where you need to eat only what they are telling you. You have many different options - you can switch it up if you would like or you can keep the same meal plan for the week.

The night before I was to start I was giddy! I was so nervous and excited to start. On top of starting this new workout I was also starting a new career path. I was seriously a little kid in a candy store with everything happening. And with that in mind, I have not been getting up in the morning to workout, but I decided with the extreme I wanted to get up early because I didn't want to come home after work and do it. I have a little further drive and that would just give myself enough time to give myself excuses. They always say you must step outside of your comfort zone & make sacrifices.

It was time to get myself ready and tallied up for the week. Whatever works for you to keep tally of your containers works for you. I tend to use my whiteboard and erase when I add something in my lunch. Others like to use the 21 day fix tally sheets.

21 Day Fix Tally Sheet

 

Nutrition is key to see major results so spend a great amount of time in the kitchen. I know it may seem long and boring, but it will save you in the long run. And what is the point of working hard and giving all you got in your workouts if you are going to just throw it away with your nutrition.

 

Day 1 - Early Morning

 

 

The first week is always overwhelming. You aren't sure what the workouts are going to be like. You have to get to know different moves & get coordinated. I know when I start something new I get frustrated and I feel like I do not get a good workout in because I'm more focused on if I looked goofy or did I do it right. It's a new routine so give it time, don't get too discouraged with yourself because you are not alone!

 

Another part of the journey is taking your before measurements & pictures. Not everyone's favorite part but honestly you NEED to do this! I always tell my challengers to do it and you don't have to show anyone, keep them in a separate folder on your phone. Because you may not see or feel the results, but if you have those pictures you will see the program working by the end. Also, don't get upset if you don't like what you see or how you feel...this I honestly have learned from my own health & fitness journey that this is a lifestyle change. We have our good days and we have our bad days. There are days where we want to eat everything in sight and others where we stick on track 100%.  You are going to be awesome every single day ( I am still learning and struggling ) but you can choose to make a difference.

 

Here is the 21 Day Fix Extreme Schedule -

Monday - Plyo Extreme

Tuesday - Upper Fix Extreme

Wednesday - Pilates Fix Extreme

Thursday - Lower Body Fix Extreme

Friday - Cardio Extreme

Saturday - Dirty 30 Extreme

Sunday - Yoga  Extreme

Before I started the 21 day fix, I completed one of the hardest mental challenges in my life. But even though I finished a hard program, but anytime you switch it up you will be working different muscle groups. So every single workout has me sore in Places I didn't even know I had muscle groups for. But all you need to know is that if you are sore, it is working! No matter what you have to push past it. I have been struggling with getting out of bed before work. So, I decided when I started this new job, I was going to make new changes.  I told myself to get up and get moving, I felt so much better all week & honestly my mind was so clear. It's crazy to think what a good workout will do for your mood.

 

Give it a go! Don't give up. When you feel like quitting reach out to your coach & accountability group. If you don't have a coach I would LOVE to help you get through the next 21 days, feel free to send me an email and we will get you set up - alyssayourish@gmail.com

If you would like to join my next 21 Day Fix Extreme Test Group , take a moment to fill out the application  below!!

Fill out my online form.

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