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!! 

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?

How to Test for Yeast

Lately I have pretty tired when I wake. I was getting my normal allotted time of sleep and still tired? No way is this correct. Something has to be wrong with me. I've learned to listen to my body when I just don't feel right. I got to stumbling across this article on the internet, it's titled "Yeast: The Hidden Cause of Your Exhaustion" I'm going to go into a little more of details, but it got me thinking could this be me. Which is why I want to share with you, maybe this is you too maybe it isn't, but I know many people who say they are tired, bloated, etc. and can be the healthiest people alive. If you know someone feeling like this please share this post with them.

You could have a problem if you have one or more of these symptoms.

General Symptoms-

Chronic fatigue

Loss of energy

General malaise

Inability to concentrate

Irritability

Gastrointestinal Symptoms-

Bloating and gas

Intestinal Cramps

Itching in anal region

Diarrhea or constipation

Urinary Symptoms-

Yeast infections

Frequent bladder infections

Irritable bladder (interstitial cystitis)

Immune System Complaints-

Allergies

Sensitive to certain foods

Low immune function

Past History of-

Chronic yeast infections

Chronic antibiotic use for infections/care

Using of oral birth control pills/steroids

IBS

Eczema or psoriasis

Other Symptoms or Conditions- 

Menstrual irregularities like pain, bleeding, etc.

Depression

Thyroid dysfunction

Craving for foods rich in carbohydrates or yeast

Toenail fungus

Take the yeast test! 

Do this within 30 minutes of waking up.

You'll need a clear glass of water and your spit. Do not cough anything up. Make sure you do this first before you do anything. Next, you wait for 15 minutes. How do you know the results?? If your saliva floats on the top it is normal.  BUT if you see it cloudy and sink to the bottom, there could be colonies of yeast. You could also see the saliva at the top with tiny strings that looks like jellyfish. 

This is not 100% accurate, so if you do believe this is you, you need to consult with your doctor. They will be able to do a better test. How can you help fight it? Cut out yeasts fuel....skip sugary fuel, cut back on starches. Focus on foods with high-fiber content. 

The Magic of Power Hour

I know some people read the title and probably thought the power hour you used to play in your college dorm when getting ready for the night. 

NOPE! Not that.

I'm talking about the power hour used for your business. The one that is going to push you forwarding allow you to focus. 

It's really for anyone but I always say to use power :

A. If you don't have much time throughout the day

B. busy student

C. A mom

D. Always on the go

E. career lady

F. anything else you can the of

Certainly make sure you get one FULL hour of UNINTERRUPTED time. That means shutting your Facebook notifications off, turning your cell phone off/put it away (out of reach), and go somewhere there are no distractions. You want to do this everyday, at the same time if it workouts that way, and if you have more time after your day feel free to do a little more.

You want to make sure you are doing the same things everyday to grow your business. Think about what will help you now to grow in the future? Your list may look different than mine and it is totally okay but you really want to focus and and make sure the. 3 vital behaviors are defiantly on there.

So, what does my power hour consist of?.....

power hour check list

 

I know an hour seems like a lot, but truly if you try this out I promise you that you will feel ten times better & feel like you actually got something accomplished. Instead of feeling scattered, all over the place, and like you can't get anything fully done. I may not always have hours upon hours to work this business full time because I do have a desk job which requires me to be in the office 8 hours out of my day, but I make it work for me. And since I do not have all that time I want to make sure I utilize my time to the MAX .

So, how are you using your time? Do you feel like you are getting everything done you need to? What tips do you ??

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.

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! 

Fill out my online form.

Online contact and registration forms from Wufoo.

How to Tell Your Story With Beachbody

Every Beachbody coach is the same...correct?

NOPE!

Yes we all do the three vital behaviors:

1. Be a Product of the Product

2. Personal Development

3. Invite, Invite, Invite

So what makes us different? How does one tell their story just a little bit different. How does one stand out vs the rest of "us". Well not everyone is the same so everyone is in fact going to have a different story. 

You first have to think of where you were before you started your Beachbody Business. Next, share how you were introduced. Then, you share what products got you started on your journey. Share your results and the timeframe you got them. Lastly, what is the best part since starting your journey: (where you were vs where you are now.) I call this your 30 second elevator pitch. You have thirty seconds to tell your story; not a second more. 

Focus on being real. Be authentic and true to yourself. Never change who you are or your story for anyone. People are going to come to you because they trust in YOU. And they are relatable to YOU. Don't talk about the things you have no idea about, talk about what you know. 

If you are interested in learning more about what  a Beachbody Coach does or have questions, please take a moment to fill out this coaching application & I will get back to you within 24 hours.

Fill out my online form.

Use Wufoo templates to make your own HTML forms.

Veggie Lo Mein

Can I just start by saying I am a huge Chinese food lover. It's so good, yet so bad for you all at the same time and honestly I could eat it at least once a week. I know, I told you I have a serious problem. But have no fear!!!!!... I have found a vegetable lo mein recipe. No driving to pick it up, no paying $20 per order, and just a little better for you!

Ingredients :


1 green pepper
2 carrots
1/4 cabbage
1 cup snow peas
1/2 onion

 Dice all veggies.

1 1/2 cup chicken broth (in pan)

In a separate container:
1/2 cup soy sauce
1 tbl garlic minced
1/2 tbl sesame oil
Salt and pepper to taste
Mix well

3 cups lo mein noodles/1/2 bag

Mix sauce first. Begin cooking noodles add veggies in broth then add sauce.

 

ENJOY!!!!!

Foods to Avoid While Cleaning up the Diet

 

 

When starting your health and fitness journey there are a few foods we should stay away from just to jump start our weight loss. These foods are little "buggers," the ones that will hinder your results. You may end up gaining a pound or two, but you have to be careful cause if you eat too much of these it could be hard to cut ties with.

 

1. Carbonated Drinks : anything like your diet pops, energy drinks, stuff with lots of sugar. You know what I am talking about. I know they are so good and sometimes drinking water gets boring, but those drinks just are not good for you. If you don't like the plain water add a lemon or your favorite fruit to spice it up.

 

2. Salt : its just one of those foods you shouldn't use. If you need to use it for taste do a dash of sea salt. I know when I use a little too much (even sea salt) it goes right to my face and I gain weight.

 

3. Processed Foods : the frozen pizzas, smart ones, lean cuisines, etc. I know they are quick and simple to take to work and just stick in the microwave and eat. But these foods have so much sodium that they are in fact not healthy for you.

 

4. Dairy :  milk, cheese, you know all that sorta stuff. For me I think I'm sensitive to it so I try to elimanate as best as possible. But when eating these foods they cause bloating, cramping, delay in going to the bathroom (sorry TMI). It will cause you to be heavy. 

5. Sweets : need I say more. They have tons of sugar and if you eat too much it's just not good. You have to limit yourself when it comes to the goodies, it can be hard to break.

Avoiding these foods when starting have helped me lose a few pounds. Now you also have to focus on clean eating an exercise. Have questions? Just ask : alyssayourish@gmail.com

 

 

Halloween is Here: How to Avoid Temptation

Can you believe Halloween is already here?! The kids will be getting excited to dress up & walk around to get their candy. But how do you avoid the treats so you aren't throwing your hard work down the drain??

1. Don't buy your favorite candy: if it's stuff you won't eat, you won't be tempted to grab it & sneak a piece.

2. Wait til the last minute to purchase your candy: like me...yes I haven't bought mine yet. I'm actually getting mine tonight. It seems late, but if it's in my house I wil eat it (even if I know I shouldn't). I have sticky fingers and sometimes my minds a little slow when saying no.

3. Hide it: put it somewhere you can't see it. "Outta sight outta mind" mine is going somewhere up high, where Eric can only reach it because I hate dragging chairs around so I can reach.

4. Keep track of your food: it's easy to get off track and not realize what you are eating if you aren't keeping a food journal. You don't realize when you have one bite here, one bite there. When you right it down you are conscious of what you are eating and it really makes you think twice.

5. Exercise: No matter what happens always get your workout in. Stick to your health and fitness goals. Get up at your regular schedule time, workout, drink your shakeology, stay on track with your eating. That way if you do treat yourself to a piece of candy or a drink you will have had a good day.

6. Healthy Alternatives: There are a ton of healthy snacks you can have. Clean Eating No Bake Peanut Butter Energy Balls.  Clean Eating Peanut Butter Cups

7. Get Accountable: Get yourself in an accountability group to hold yourself to your goals during the toughest time of the year. Learn lots of tips and get some new recipes to crush your fitness goals!

If you are willing to change, you are going to stop at nothing...no matter what. 

Need a little help detoxing or just want a little extra accountability? I am inviting you to my next online health and fitness challenge group. Take a few minutes to fill out the application below. 

Fill out my online form.

HTML Forms powered by Wufoo.

Vegetable Tian

As we were riding home from Maryland this weekend I was scrolling through Pinterest looking for new recipes. Why not make the most of your 5 hour drive when you can't go food shopping or meal prep .. at least you can make your shopping list with your meal plan. That is exactly what I did on the way home, but you know when you type in "clean eating recipes" thousands of amazing dishes. You must narrow it down or you will be on forever. I wanted to try to do something different, something without meat. There was my narrowed down search "veggie" dishes, which is how I came across this recipe.

Vegetable Tian Being Prepped

What you need:

-baking dish

-1/2 onion ; chopped

-2 tbsp. chopped garlic

-zucchini

-potatoes (I used red skin)

-red pepper

-Parmesan cheese

-seat salt

-pepper

-thyme

 

Directions:

1. Pre-heat the oven to 375 degrees.

2. Wash, Peel, and Slice vegetables.

3. Saute the onions and garlic in olive oil for seven minutes.

 

4. Add onions and garlic to the bottom of the pan. Layer the pan with the vegetables.

5. Season with salt, pepper, thyme, and drizzle 1-2 tsp of olive oil over the top for taste.

6. Cover with foil and bake for 35 minutes.

7. Sprinkle with Parmesan cheese over and bake uncovered for another 30 minutes.

8. Let it cool for a bit before serving.

 

 


Dijon Vinaigrette

(makes 8 servings ; about 6 tsp.each)

Salad Dressing


This is equal to one orange container.

Ingredients:

- 3 Tbsp. red wine vinegar
- 3 Tbsp. fresh lemon juice
- 3 Tbsp. Dijon mustard
- 2 cloves garlic, chopped
- 1/4 tsp. sea salt
- 1/4 tsp. ground black pepper
- 6 Tbsp. extra virgin olive oil

Directions:

1. Combine vinegar, lemon juice, mustard, garlic, salt, and pepper in a medium bowl ; whisk to blend.

2. Slowly add oil while whisking ; mix well

**Tip: store leftover dressing in a covered container in the refrigerator. If dressing thickens when cold, hold at room temperature for 3o minutes and stir before serving.

Who Should Be A Beachbody Coach

 

Are you a fitness lover?

 

Loving helping others?

 

Looking for your passion in life?

 

Know you are meant for something greater out there?

 

A daughter?

 

Teacher?

 

Nurse?

 

Busy Mom?

 

Have a FT job?

 

Believer?

 

Dedicated?

 

Goal Driven?

 

Want to "fit in" just by being you?

 

Beachbody may just be the perfect fit for you! Truth be told, beachbody is NOT for everyone. And that is perfectly okay, all you have to do is have a passion for helping people!

 

What you don't have to be:

- you don't have to be at your goal weight

- you don't have to be a salesperson

-you don't have to reach a certain number each month

- you don't have to be anyone but you

 

Share your journey. Share your story. People want to connect with the real you. Be truthful. Be honest. And show what you love.

 

Have you been thinking about becoming a coach, but you just weren't sure if it is right for you. Do you need a little more information to see exactly what Beachbody is and what we are all about? Check out this webinar we recently just had; explaining the company, what it is we do as a company/team, & how you can make this a career (if you wanted) just by helping people.

 

http://www.instantpresenter.com/WebConference/RecordingDefault.aspx?c_psrid=EB52D889814B

 

Are you interested in Becoming a Coach on my team??  I am going to host a 5 Day Sneak Peek into Beachbody Coaching on August 11th!! And my Coach Apprenticeship Program will start one week after that (August 18th) l  If you would like more information on becoming a coach please complete the application below to be considered for a space on my team!! Do you get a feeling that you know you are meant for something more? You are tired of heading to your 9-5 desk job not getting anything out of it? Why not act on your feelings? You never know until you try?! 

 

I would love to hear from YOU!

Fill out my online form.

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

 

 

 

 

 

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!!

 

How to strengthen your knee

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

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

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

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

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

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

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

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

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

Excuses Will Hold You Back

What was your New Years Resolution?

How are you making out so far?

Did you realize we are halfway through the year?

You either do realize or you don't. And that ms when you have to have a long talk with yourself & kick your butt into gear.

          

I think about my fitness journey and my "ideal" body. My excuses certainly outweighed what I wanted most. The bad food cravings, chocolate, many drinks, skipping workouts, stopping at fast food ordering a salad (even though it's not all that good for you. 

You can't out exercise a bad diet- rule # 1.

You have a goal to lose weight, but then doughnuts are placed in front of you & you tell yourself one won't  hurt (which it won't) but one turns into two and so on. Then you start to crave sugar. And where did your goal go?? PUSHED TO THE SIDE. 

If I let my excuses win everytime, I would be no where. I would be unhappy & miserable just like I was before I started. Focus on short term sacrifices for long term results and gratification. 

We all have 24 hours in a day. But the ones who are successful choose to spend their time wisely. 

 

-plan your day out

-if you have to get up earlier to make sure your stuff is done: DO IT

- if you have to stay up later: DO IT

-focus on one task at a time

-get your biggest project done first

-make a to-do list 

-make sacrifices

-work hard so you can celebrate when you reach your milestone 

**Remember if you want something bad enough (weight loss or in your personal life) you have to make time. You have to get rid of the excuses and get ready to work**

Success doesn't come free; but it's worth it in the end!!