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 :)
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.
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.
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.
I get questioned often on how I meal prep. What does a typical Sunday look like? What foods do I cook off? Honestly it usually consists of the same things and sometimes I switch it up. But, I truly find it easier to stick to a basic meal plan through the week..something that doesn't take a lot of time & effort.
1. Prep chicken: I am almost always having chicken for lunch. So I pull the chicken (if there's any left) from the freeze and let it thaw. I either add my own seasoning to it or let it marinate. Place on a baking sheet and let it cook off.
2. Boil/cook eggs: I cook mine in the oven yes! I'm awful with the boiling water. I always think I leave it in long enough and they just are never cooked. Place in a muffin pan at 350 degrees for 30 minutes. You can use them for a snack or on top of your salad.
3. Cut veggies: any veggies I'll have for the week I'll cut up and put in containers so they can be portioned out. Sometimes I'll even place some veggies on foil, add a few spices, and bake in the oven.
4. Wash my fruits: as soon as I get home from the store I will wash all my fruits so they are ready to go.
5. Portion nuts out: whether I choose almonds, walnuts, cashews, etc. I always portion them out in baggies so it's grab-n-go. Even though they are "healthy" fats, you still can over eat on them.
6. Game face on: prepare yourself. Set yourself up for success with your meal plan.
For more tips & clean eating challenges take a few moments to fill out the below application!
What is an accountability group? How does it help you reach your fitness goals?
Have you ever started your weight loss journey and after two weeks decided it was either too hard or you didn't see the results quick enough so you gave up? Maybe no one supported you in your journey? You didn't like the workout program?
This was all me at one point until I heard about a challenge group & just invited myself to be in one...best decision to the day ever made!!
What is an accountability group? this is a group that is done online in a closed facebook group. or we could have a local meeting place if people were closer.
Why is it done online? it is easiest to run them online that way everyone is able to join and you do not have to be from a specific city/state.
Who can join these groups? anyone is able to join the groups. you just have to want to change your current situation and be ready to be surrounded by a group of amazing people.
Why join? like I said before have you tried to workout and then two weeks into it you just gave up? maybe you weren't sure where you start? if this is you, the support group is full of individuals who are where you are & with a group for all of us together we push each other to reach our goals and NOT give up.
Where is the done? this accountability is all done online, but the workouts are done in the comfort of your own home!
What will you get? every morning I will post a small assignment or video that will last no more than 5 minutes. A tip to get you through the day, recipes, things that have helped me stay on track, meal plans, meal prepping, etc. I mean this is only half the stuff...every group is different and I tend to make my posts on what everyone has questions on, what they are struggling with.
An Accountability group is just another way for us all to stay on track. Because let's be honest.....we just can't do it by ourselves!!! There are times where we get frustrated, we aren't seeing the results we want so quickly, maybe we are struggling with our meal plan. When we struggle by ourselves we tend to let the negatives come into play. But when we are in an accountability group you have people cheering you on. Asking where you are if you do not show up daily posting all about your day. When you go to reach for that cookie a light bulb goes off and you think about the group and you put the cookie down. And if you don't put the cookie down and decide to eat it, you are in the group posting about it and everyone is saying okay, and giving you tips to swap it out next time and saying you can do anything & everything!
It is a safe place for everyone to come that have a weight loss goal! I remember when I started I was so scared. I did not know what anyone was going to think of me. Were they going to judge me? Was I going to be accepted?
Guess what?!
No one knows about this group except, you, the other challengers in the group, myself (as your coach), and then anyone you tell. This group is totally secret and everyone in the group is there for one of the same reasons. That is to get healthy and start a new journey. Everyone may have a different end results and a different goal in mind, but we are ALL in this together. We all cheer each other on, we all are here to inspire. I may be the coach, but this is YOUR group. Tell everyone in the group what is working for you, shout yourself out for how much weight you have lost, your non scale victories, anything you want! Make the group fun, exciting, and most importantly BE YOU!!!! Do you have more questions about accountability groups? Do you want to know when my next one is? Feel free to email me : alyssayourish@gmail.com and I will answer you back within 24 hours. If you are ready to sign up and start your healthy journey TODAY, please take a moment to fill out the application listed below!
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.
So it's Thursday and it is time to get a little truthful. If you have been following my blog you know I have been completing PIYO and my progress/updates are at week 2 because I restarted week 3. I was slowly into it and with physical therapy, I kind of just lost my motivation (I told you I would be truthful). And in the last week and a half I have not done anything. This weekend I really took some time for myself and had to have a really good talk on my goals, why I started my journey, and what was going on with me.
I have truly been feeling lost and not knowing who I am. I cannot tell you when my mindset really started to shift but I have went to see my PCP and we are waiting for my blood work to come back (another blog post at a later time) Until then, I felt like I was letting my body and my negativity really take control of my life. I wasn't getting up in the morning to workout, I ate whatever the heck I wanted without really watching, I wasn't reading my personal development daily, and my whole mindset was pity me. I told myself this was no ones fault BUT your own. You have no one to blame for the excuses & decisions you have made. If I do have a health issue (we will deal with that when it comes down to it) but instead of throwing a pity party... I could have still kept my same normal routine.
Like I said in the beginning...this is truthful Thursday.
I have been quiet.
I have been MIA.
I have been looking for the right words, but I realized there are NO right words.
I'm honest with myself and know when I need to put my big girl pants on & get it together. This is me, 100% honest. Sharing my journey with you every step of the way. That means failures, success, weight loss, weight gain, life experiences, products, and much much more.
I am putting this out there for EVERYONE to hold me accountable. I have RE-STARTED Piyo this week and I am now on day 4. I am giving it my all this time around....no excuses. I am human and I mess up and take many steps back in my fitness journey (even as a coach). But every failure you encounter turns into an even BIGGER success story.
If you have questions for me or want to know more I would love to answer them. You can send me a private message on Facebook or email : alyssayourish@gmail.com
Holidays are over and maybe you even over indulged? And now it is time to get down to the nitty griddy. Where are over half way through the year...how are those New Years Resolutions coming along? Let's be honest; if you fell over track, you fell off track, BUT why are you not doing anything about it now. Are you going to say to yourself...okay well maybe next year!
NOPE! You are not and I am here to help!!
Think about it: how many times have you exercised until you were sweating so much but then you were just not watching what you are eating? You can't out exercise a bad diet and that is the number one reason why people are stuck. We all have areas that need some improvement and this is the time to really sit down and think about how you can improve to get those results you are looking for. You say to yourself one cookie won't hurt, but then you catch yourself having more than one. Then you are craving more sugar & you can't stop yourself. Once you start to slowly let yourself slip up it becomes bigger and bigger, kind of like the ripple effect. When you start to eat that stuff you feel sluggish and bloated correct? YEP! Me too, it happens to the best of us and sometimes we just need a restart.
So, I have been trying to come up with my next challenge group and what I really wanted to focus on. I ran a sneak peek 7 day clean eating group to get my challengers started on the right track and then it hit me! What if I ran a 3 Day Refresh closed Facebook group, BUT extended to 30 days to incorporate clean eating. And here my friends is exactly what I am doing!?
July 21st is the official start date!!
What is the 3 Day Refresh and who is it for? The refresh is designed for anyone who wants to make a fast, clean break to drop a few pounds in a hurry. Or get rid of those bad habits. It consists of 3 shakes daily: a fiber drink, plenty of water, fresh fruits, veggies, and healthy fats to keep your energy and metabolism going through out the day. Do not expect a liquid diet, but you won't get one here!
Here are two results on the 3 day refresh!
After the 3 days ....then what? I did say this would be a 30 day group so then we just keep on moving. You do not want to fall back into place with your bad eating habits, so we are going to start with the basics. I will teach you how to meal plan and prep, grocery shop, tips of clean eating, what you should be looking for, etc. The purpose of this group is to help you lose a bit of weight/bloat & then keep you on that same track so you don't fall in place where you were before you started. Why start something and then fall right back into place and feel crappy. This is NOT you, NOT THIS TIME!!!
So, what's next?? How do I join? You want to sign up with me as your free team beachbody coach. If I am not your coach & you are interested in joining please fill out the challenge application below to be considered for this group.
**Requirements**
- I must be your coach
-You must purchase the 3 day Refresh Challenge Pack
-Check into the group daily
-Ask questions; don't be afraid to speak up if you have something in mind or want me to discuss something
-Have fun (yes we are here to reach our goals, but this is YOUR group!) Enjoy it and get to know your fellow challengers. They are your biggest supporters.
Why wait?
No matter what July 15th is the absolute last day you have to order your Refresh Challenge Pack to be added to the group. This will ensure you receive everything you need on time & then have time to review the material before hand. Don't wait and miss the opportunity!
If you are nervous or scared, trust me YOU CAN DO THIS!!!! Take it from someone who was hesitant to join her first challenge group. You are not in this alone. We are in it together ...TIL THE END!!!!
Beachbody is at it again, bringing you only the hottest new programs, which is set to launch at Summit in three days. Have you ever heard of the creator, Chalene Johnson. She is also known for Turofire, CLX, Turbojam, and much more. Two weeks until this program is released & I think it is something I am just going to need with my recent knee injury. I am inviting YOU to join in on the fun & join the exclusive test group. I will be following the program for the first time, right along side of you. We are in the together!
I love working up a sweat and pushing myself to the limits, but sometimes we just don't take care of our body they way we are supposed to. This program is going to help you improve your range of motion, to step up your future game. Strength & flexibility is something I have always struggled with no matter how hard I try, this is exactly that.
I'm so excited for a program like this!!!
So Who Is Piyo For? EVERYONE! It is a high intensity low impact workout that can be modified to meet everyone's needs. It is meant to improve flexibility, burn calories and get you in the best shape of your life!
There is no jumping in this workout so it is great for someone who needs a low impact option. It will overall give you a toned, sleek, and complete body transformation. Piyo is inspired by Pilates and Yoga and there are no weights required for this workout.
And the deets are? The workouts are anywhere from 25-45 minutes long.
You can receive your copy of Piyo 2 weeks prior to the launch of the program on Beachbody so make sure that I am your assigned coach and you have contacted me to reserve your copy of the workouts. CLICK HERE TO MAKE ME YOUR FREE COACH!
**ask me how you can receive 25% off as a preferred customer**
What is included?
-Align (46 mins): The Fundamentals (46 mins)
-Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.
-Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.
-Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!
-Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!
-Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!
-Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!
-Sculpt (30 mins) no weights are required for this intense, full-body workout either!
--Get the full set when they go on sale by signing up for an email reminder.
You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – if you want to be on the list send me a message
Piyo will be released on June 23rd to Team Beachbody customers. You can be the first to score your copy of the Piyo Challenge Pack and land yourself a spot in an exclusive Piyo Test Group. This is a select group of individuals who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot you have to be willing to give it 100% commitment over the course of the program! You must be willing to invest in the fitness, the nutrition and the support. If you put the work in, I will help & support you ever step of the way, and you will succeed. BUT you have to do the work, I can't do it for you.
How do I join this exclusive test group? A Piyo Test Group is a group that is exclusively JUST for PIYO. It is a closed online accountability group in which everyone can submit their results to Team Beachbody for a chance to win the monthly and quarterly prizes & you will get a free tshirt just for completing the program. Plus you will have the opportunity to be one of the first people to say that this program actually does work, by YOUR RESULTS!!!!
-12 oz whole wheat pasta -1 1/2 tbsp. of butter -1/4 cup minced onion -1/4 cup of whole wheat all purpose flour -2 cups almond milk -1 cup chicken broth (low sodium) -8 oz of fat free sharp cheddar cheese -salt & pepper to taste if desired -2 tbsp. of grated Parmesan cheese -1/4 cup seasoned bread crumbs -cooking spray
How to cook :
- Cook pasta and in a large pot of salted water,
according to package directions for al dente (or slightly under cook 2 minutes).
Spray a baking dish with cooking spray. Preheat oven to
375°.
- In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick.
- Once the sauce is thick, remove from heat, add cheese and
mix well until cheese is melted. Adjust salt and pepper to taste,
add cooked macaroni and mix well. Pour into prepared
baking dish. Top with grated cheese and breadcrumbs. Spray a
little more cooking spray on top.
- Bake for 15-20 minutes, then
broil for a few minutes to get the breadcrumbs golden
