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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Insanity Max 30 : ARE YOU READY TO MAX OUT?

ME- Oh my goodness!!!!

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

ME- Insanity Max 30 has been released this week.

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

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

YOU- are you talking about Shaun T?

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

 

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

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

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

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

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

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

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

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

YOU- then how do I purchase? 

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

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

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

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

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

 

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

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

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Chicken Bruschetta

Another recipe in the books and OH MEEEEEE GOD! I love adding new recipes to the weekly meal plan because they are just amazing. We may not always like them, but this is one to keep in the books.

 

Ingredients :

 

5 oz. boneless, skinless chicken breast (butterflied)

1 tsp. onion powder

1 tsp. chili powder

1 plum tomato, diced

2 tbsp. fresh basil, thinly sliced

1 tsp. garlic, minced

1 tsp. olive oil

2 cups steamed green beans

sea salt and pepper to taste

 

 

Directions :

 

Season chicken with onion and chili powder, and grill or broil until done. (About 4 to 5 minutes per side) To make bruschetta, combine tomatoes, basil, and minced garlic and season with sea salt and pepper to taste. Top chicken with bruschetta and serve with steamed green beans.

 

 

Running For Beginners

Want to go running but just don't know where to start?

First and foremost you never want to over do it. 

*remember you are just starting out* even if you have run in the past you are still starting out. You can't expect to run as much as you once did if you stopped. And you certainly don't want to try to run a marathon on your first go. 

You can go as far and however long you want, but you don't want to injury yourself and make this run unenjoyable. I am no running expert, but I want to share what has helped for me.

1. Stretching is a MUST : just because it's slow and you feel like it's doing nothing..do not skip this step. BIG mistake I always made. It's helping to warm up your muscles and get the body moving. Think about it..if you aren't always using those muscles, they may not work properly.

2. Finding running shoes that work based on your running style : (still have to do this) but by the way you run there are certain shoes that work best. Are you a toe to heel runner or opposite? Did you ever think about it?

3. Get your motivation : for me when I'm exercising I always have to be listening to music or personal development. Usually it's personal development (download the podcast app & your favorite listens). If it's music I just type in workout on Pandora.

4. Find flat land : I would start running on flat land. This of course is only my opinion, but if you are just starting out you want to build up your momentum. You can certainly try hills and intervals but you are going to use more energy and personally if you want to enjoy it, you don't want to over do it on day one.

5. Don't sprint : do not try and run super fast...if you do you are going to run yourself down before the first lap is over. Pace yourself, find your stride, it's okay to run a little slow. You have to get comfortable with your pace. Remember you are just starting out.

6. Track your progress : now a days there are all sorts of apps you can use. I recently downloaded the map my run app. All you have to do is click the start workout button and it does all the work.  Time, distance, calories, shows you a map of where you ran, you can also save your workouts to see what they were previous days.

 

7. Stay hydrated : so I don't carry a water bottle with me on the run, BUT I always make sure to drink a glass before I go and as soon as I get home I chug one.  

 

8. Enjoy : just enjoy what you are doing. Enjoy the scenery. Everything about your run. I love listening to my personal development and getting new ideas, or clearing my head. But if you don't enjoy it and you just "think" you have to run; you aren't going to stick with it!

 

I hope these few simple tips help! Like I said I am no expert by any means, and I did just start running this week. But these tips are what helped me to continue to get out there every single day. Feel free to email me : alyssayourish@gmail.com or find me on FB - Alyssa Yourish if you have questions !

 

Lots of love! <3

 

 

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.

 

 

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!!