3 Day Refresh - Plan of Attack

Refresh Kit


Getting prepped & ready for Monday am!
Yes today is Easter.
I do plan to enjoy, but I'm getting ready to get rid of the bloat & sugar (if there is any) 🍭🍬
Real food 🌽
3 days
Easy detox
Back on track ✅

So what's my plan of attack. You always have to have one when started a program or new lifestyle. Last night I sat down and read the refresh guide again and made sure I had all my questions answered. I have actually done this before but it's been awhile so it's always good to refresh your memory. 

Next, I went through the three days and came up with a meal plan. It's best to have a meal plan beginning to end so you aren't flustered when you start. You have everything planned out & you can just grab and go. 

What does my meal plan look like??

Day One (Monday) - 

Within an hour of waking up CHUG water.

Breakfast:  shakeology & a serving of fruit. You have the option of adding your fruit to your shake , but I'll mix my shake w/water & add one of the guilt free seasoning to it and eat my fruit separate. I choose raspberries which is 3/4 cups. 

Midmorning snack: fiber sweep

Lunch: vanilla fresh.

1 serving of fruit (1/2 cup pineapple)

1 serving of veggies (1 cup cucumbers)

1 serving of healthy fats (2 tbsp hummus) 

Afternoon snack: 1 serving of veggies (4-5carrots)

1 serving of healthy fats (2 tbsp hummus)

Dinner: vanilla fresh 

Roasted asparagus w/almonds

Day Two (Tuesday) - 

Within an hour of waking up CHUG water.

Breakfast:  shakeology 

1 serving of fruit (2/3 cup blackberries)

Midmorning snack: fiber sweep

Lunch: vanilla fresh.

1 serving of fruit (1/2 banana)

1 serving of veggies (12 green beans)

1 serving of healthy fats (1 tsp coconut oil) 

Afternoon snack: 1 serving of veggies (2 cups of spinach)

1 serving of healthy fats (1 tsp olive oil)

Dinner: vanilla fresh 

Cucumber & tomato salad

Day Three (Wednesday) -

Within an hour of waking up CHUG water.

Breakfast:  shakeology 

12 strawberries

Midmorning snack: fiber sweep

Lunch: vanilla fresh.

1 serving of fruit (1/2 medium apple)

1 serving of veggies (5 medium asparagus)

1 serving of healthy fats (1 tsp olive oil) 

Afternoon snack: 1 serving of veggies (4-5carrots)

1 serving of healthy fats (2 tbsp hummus)

Dinner: vanilla fresh 

Spinach salad 

Will you join me? 

Or wait til the next week when I start my 3 day refresh challenge then we wil jump right into a 30 day clean eating group. 

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21 Day Fix Extreme - Round 2: Women's Progress & Update



21 Day Fix Extreme

 

This is going to be a different kinda update & progress of the fix extreme. When I started this journey I was ready AGAIN. I completed it once but my nutrition lacked. And I said I would commit 100%. Go hard in my workouts, clean up my eating with no cheats. I've done good, but I confess I did have a cheat meal. I felt like I was getting cranky & miserable and those combined aren't good for anyone. But I will say I feel better getting it outta my system. On the weekend I would seriously eat whatever (not all bad), no plan in place, etc. This go around my one cheat was just that one.

The results you see above aren't majorly noticeable, but I can tell you ....

- I'm down 3 pounds & some inches

-I'm gaining muscles again

-Abs are peaking through

-Calf muscles are showing

-Slowly my thighs aren't touching (just a tad bit)

-Clothes are fitting looser

Things I have come to conclusions on while doing this...

-I'm not perfect

-I feel so much better when I eat right & stick to my plan

-My mind is clearer

-I have more energy when I workout in the morning (even though I don't consider myself an am riser)

-I can push myself more, when I want to quit

-I'm so a schedule type of girl

-There is no such thing as the perfect body

Let me go further into this last one: I honestly was always the girl that was never "overweight" but to me I was. I was doing everything I could to lose weight but never had the six pack abs, while girls were out eating what they wanted & had them. So, then I started to not care what I put in my body & ate what I wanted, but gained weight. I wanted to be skinny, happy, & comfortable in my skin. I didn't want to go out and hangout with friends because standing next to them in pictures I was the heavy one. I was just so unhappy & literally had battles with my mind on a daily basis. 

It wasn't until I started these programs. And then when the fix came out it was a game changer. I was doing it all wrong! I didn't have to eat like a rabbit to lose weight. I didn't have to starve myself. I could still eat my normal foods & feel satisfied! When I started the fix I was skeptical because I was being negative I wasn't giving myself credit & told myself I wouldn't last. This was just another fad and I was going quit like I always did. I started to doubt myself before I even started. I was overwhelmed with creating a meal plan. What if I was a failure?

What I mean by there is no perfect body...I mean for you. I was obsessing over get the number on the scale to it's lowest. I was trying to gain muscle, lose my belly, get summer abs, the whole shabang. But this program made me realize I don't need to be perfect & there are areas in which are always going to need work, but i am not unhealthy. I have never felt better. And sure I need to tighten up my diet a little, but I'm not depriving myself and then going out on a binge. If I want it I eat it...sometimes I feel guilty, other times I don't. Then next day I wipe it off & push that much harder in my workouts. It's all about moderation. 

Set a goal that's specific to your fitness journey. 

Don't compare yourself to others. 

Reward yourself when you hit a NSV (non scale victory).

Trust in the process.

Take your before pictures/measurements, along with weekly updates (so you can compare your journey).

When you feel like your discouraged, look at those pictures. 

If you truly don't see a difference then you need to take a good look in the mirror & see where you are going wrong. This process works , but are you sabotaging yourself??

It's hard because when we start a journey we want to see instant gratification. We always want the results like YESTERDAY. But you have to understand one bill and a days worth of dieting isn't going to make that happen. This is a healthylifestyle you are taking on. This isn't a diet one day, stop and gain it all back. Everything is about balance & moderation. 

                                                     Cinnamon Apple Spice

I told you this was going to be a bit of a different update. I could tell you that I'm lifting heavier, pushing through more, & improving on my eating....which I am. But I wanted to give a perspective of what I have learned in the process. How I've changed my focus. I'm not working for the perfect body, I'm working for a healthy one. Are there areas in which I could do much better ? OF COURSE! But it won't happen all overnight. I set small goals for myself each week & when they are completed, I just check them off. Nothing feels better than scratching off goals when you've accomplished them. Just be a happy version if YOU! That's all you need to be. 

You are beautiful.

You are amazing.

You are strong. 

I would love to help you get started on your healthy fitness journey. I am always running monthly accountability group so send me an email at - alyssayourish@gmail.com to find out my next one. 

Or take a moment to fill out the application below so I can get to know a little bit more about you & your fitness goals if interested in joining. 

 

 

 

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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!

Turkey Lettuce Wraps

Guys! Wait until you see all these recipes in the fix extreme book!!! OHHH MEEE GOD!

Ingredients: makes 6 servings ; 1 wrap each 

1.5 lbs ground turkey

1 tsp. garlic powder

1 tsp. ground cumin

1/2 tsp. seat salt/Himalayan salt (mineralize) from the ultimate reset

1 tsp. chili powder

1 tsp. paprika

1/2 tsp. dried oregano 

1/2 medium onion, chopped finely 

1/2 g. bell pepper, chopped finely

3/4 cup water

3/4 cup tomato sauce, no sugar added; 4 oz. 

6 large lettuce leaves, washed, dried

1 medium tomato, chopped

1 cup fresh cilantro

Directions: 

1. Heat large nonstick skillet over medium heat. Add turkey, cook, stir frequent for 5 minutes, or until no longer pink.

2. Add garlic powder, cumin, salt, chili powder, paprika, and oregano; mix well.

3. Add onion and pepper; cook, stir frequently for 4-5 minutes, or until onion is translucent.

4. Add water and tomato sauce. Bring to a boil. Reduce heat to low; cook, covered 10-12 minutes.

5. Top each lettuce leaf evenly with turkey mixture, tomato, and cilantro. 

                                 

                                                        Turkey Lettice Wrap

Turkey Meatloaf Muffins

A new snack idea added to the menu!

Turkey Meatloaf Muffins

Here is what you need :

2 lbs ground turkey (or ground chicken breasts)

3 egg whites

1 cup of quick cooking oats

1/2 tsp ground cumin

1/2 tsp dried thyme

2 tsp dry yellow mustard

2 tsp black pepper

2 tsp chipotle pepper spice (i used mrs. dash southwest chipotle)

2 tbsp garlic powder (2 cloves, minced)

2 celery stalks, finely chopped (approx 1 cup)

1 small onion, finely chopped (approx 1 cup)

 

 

Directions :

 

1. Preheat oven to 375 degrees

2. Line baking sheet with foil

3. Mix all the ingredients together in a large bowl

4. Roll the mixture into balls & place on your baking sheet or in a muffin tin

5. Bake for 40 minutes or until complete.

 

Valentine's Day Shakeology Recipes

HAPPY VALENTINE'S DAY TO ALL YOU OUT THERE!!!!

Looking to celebrate the holiday with a sweet treat. Try one of these 7 recipes to get your morning going. All from the teambeachbody website!

1. Strawberry Valentine -
1 cup almond milk
1 scoop Greenberry Shakeology
1 cup fresh or frozen strawberries
½ cup ice
Preparation:
1. Place almond milk, Shakeology, strawberries, and ice in blender; cover. Blend until smooth.

2. Double Berry Shakeology -
1 cup unsweetened almond milk
1 scoop Strawberry Shakeology
1 cup fresh or frozen raspberries
1 cup ice
Preparation:
1. Place almond milk, Shakeology, raspberries, and ice in blender; cover. Blend until smooth.

3. Neapolitan Shakeology  -
1 cup unsweetened almond milk
1/3 scoop Strawberry Shakeology
1/3 scoop Vanilla Shakeology
1/3 scoop Chocolate Shakeology
1 cup ice
Preparation:
1. Place almond milk, Shakeology, and ice in blender; cover. Blend until smooth.

4. Choco Cherry-Licious Smoothie -
1 cup unsweetened vanilla almond milk
1 scoop Chocolate Shakeology
½ cup frozen unsweetened black cherries, pitted
½ cup ice
Preparation:
1. Place almond milk, Shakeology, cherries, and ice in blender; cover. Blend until smooth.

5. Strawberry Sea Salt Shakeology -
1 cup nonfat milk (I will use almond milk)
1 scoop Strawberry Shakeology
1 dash sea salt
1 cup ice
Preparation:
1. Place milk, Shakeology, salt, and ice in blender; cover. Blend until smooth.

6. Tiramisu Shakeology Smoothie -
1 cup brewed coffee, chilled
1 scoop Vanilla Shakeology
1 Tbsp. mascarpone cheese (or part-skim ricotta cheese)
1 tsp. unsweetened cocoa powder
½ tsp. pure rum extract
½ cup ice
Preparation:
1. Place coffee, Shakeology, cheese, cocoa powder, extract, and ice in blender; cover. Blend until smooth.

7. Chocolate Mocha Mo
4 oz soft tofu
1 scoop Chocolate Shakeology
¼ cup unsweetened almond milk
1 Tbsp. all-natural almond butter
1 medium strawberry, sliced (for garnish; optional)
Preparation:
1. Place tofu, Shakeology, almond milk, and almond butter in food processor (or blender) and pulse until smooth.
2. Place mousse in a medium serving bowl; garnish with strawberry if desired.

Strawberry Valentine

There are so many that look amazing!!!! I am not sure which one I want to try. Maybe it will be a two shake kinda day!!!!

 

Weekly Meal Prepping- How To Batch Your Food

Soooo...did you know that nutrition is 80% of your results or were you like me & you thought because you worked out , you could eat whatever the heck you wanted (insert your honesty here)? I mean you are putting so much time in at the gym: cardio, weight training, maybe your taking a spinning class, but then as soon as your done you are fueling your body with fast foods, desserts, anything far from right. It took me a while to realize this, but then one day I just wasn't seeing the results I know I should have been seeing. It wasn't until I picked up the book by Tosco Reno - book name that it became my light bulb moment.

Meal Planning for the Week

You can't out exercise a bad diet, you really really can't. Meal Prepping and clean eating is something that does take a little bit of time, but honestly it is time well spent. Think about it, we are busy people running around, always on the go. So, naturally we want something quick and easy which is why the fast food industry does so well. Let me ask you a question : if you had meal already prepped, things you could just throw in your lunch box would you choose that? I know I would...if its not there I look for anything that is simple and doesn't require a lot of time. 

I know some people think eating healthy is going to be all rabbit food or starving yourself. But this is a lifestyle change...NOT A DIET! And you should totally focus on living a healthier lifestyle vs. how am I going to survive on this food. When you go into it with a negative attitude it's going to be very difficult to succeed. SORRY NOT SORRY, JUST SPEAKING THE TRUTH! Know that I don't always eat clean too, I live by the 80/20 rule. (80% of the time I am eating clean the other 20% is some treats) and you also know that you don't have to cut out your favorite foods (like mine chicken parm), just find ways to make them a little healthier. I'm Italian so anything pasta related I gravitate towards, but I found ways to  not always eat pasta because I get bloated if I eat to much (that's for a later blog post).

Anyways, we are getting off track..back to meal prepping and batching for the week. This was the worst part for me when I started , honestly because I had no idea what I was doing & I had a negative attitude. But one I stopped, got myself together, and took one step at a time. Planning for the week (even could go as far as two) it will save you SO much time & did I mention $$? Who doesn't like to save money?

My days to plan & prep are Sundays, but truly you do this when it works best for you! 

**note this is simply what I do every week & what my list looks like**

**you do not need to follow this step by step, just as long as you have an idea**

**we will create a plan that best works for you**

- chicken breasts 

- ground turkey

- fish (salmon & tilapia are best) I don't like salmon so I always get tilapia

- frozen shrimp (I don't eat that every week so it ends up lasting a while)

- green, yellow, red peppers

- zucchini 

- frozen steamers (veggies)

- eggs

- fresh fruits

- apples (honey crisp are my favorites)

- brown rice 

-mrs dash seasoning (when I run out) there are a TON of flavors that are salt free

Grocery Shopping

 

Prepping your chicken :

1. Preheat the oven to 350 degrees.  Grab a large baking sheet and place tin foil across it.

Next, you want to put the chicken breasts on it and grab your seasoning of choice this week, season the front. Flip then season the back.

2. Place the chicken in the oven for around 30-40 minutes until cooked. You don't want to over or under cook it. 

Batch Cooking

 

Prepping your veggies : 

There are different ways you can cook your veggies, it's all personal preference.  You can put them in the oven or use a pan to sauté them. This week I stuck them in the oven and used zucchini, red & green pepper, snow peas. I put them on a pan added a little pepper & garlic powder. Put in the oven on 350 for about 10-15 minutes (depending on how you like them cooked). Fill your green container and portion out for the week. 

Brown Rice is up next (or you could choose something else) use a steamer or boil water. Following the directions according to the box but know you want to make enough for the week because you can fill that yellow container up.

Hard Boiled Eggs....anytime I tried to boil eggs I always thought I had them in long enough, but turns out it just wasn't long enough. I was getting frustrated and upset because I was wasting eggs so I scrolled through pinterest and found this way to boil eggs.  

Once everything is cooled down get your color containers out and baggies, so you can portion it out and put it in bags to grab and go. Ps if you are missing your containers there is a sheet you can use to know how many cups each one is & if you want to spice it up Target sells colored baggies so you know exactly how many reds, greens, etc you use through the day. Stick everything In the fridge so all you have to do is grab and go. It takes the guess work out of what you'll be having throughout the day if your on the run or have to go to a full time job and it saves stress. I can't tell you how many times when I didn't do this I was miserable. I would come home from work say I'll pack a little later and then somehow it was 9 pm and I was dreading it. Now that I have done this, all I have to do is grab my prepared containers and throw them in my lunch box. And I tend to be a boring person and can eat the same thing everyday so it's pretty simple to batch for the week. You can always switch it up!

21 Day Fix - Portion Control

 

I would love to help answer any questions you may have or help you meal plan for the week if you unsure. If so email me at - alyssayourish@gmail.com or find me on Facebook HERE! 

Maybe you are ready to jump in and join an accountability group. If that is the case please take a moment to sign up and make me your FREE COACH  &  fill out the application to be considered!

1 Red, 1 Green, 1 Yellow, and a Purple

 

HAPPY MEAL PREPPING! 

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Vegan Shakeology Protein Bars

Always on the go and in a hurry don't have time to make breakfast or grab a snack? Instead of buying breakfast bars make your own! 

Vegan Shakeology Protein Bars

Ingredients : 

- 2 cups of rolled oats

- 1/2 cup shredded unsweetened coconut

- 1/4 cup chopped walnuts

- 1/4 cup raisins

- 1 cup unsweetened almond milk

- 1/2 cup organic all natural peanut butter

- 4 scoops of vegan chocolate Shakeology 

- mixing bowl & glass pan

Directions :

- Mix the rolled oats, unsweetened coconut, chopped walnuts, raisins in the bowl. Stir evenly.

- Next, add the 4 scoops of Shakeology. Mix evenly.

- Now, add the almond milk & natural peanut butter.

- Mix all the ingredients together, don't be shy get your hands in there to best mix the ingredients.

- Add the mixture to the glass pan and even out.

- Place in the fridge for three hours & cut into bars (makes 12). Always store them in the fridge.

Protein Bars

 

For you fixers Autumn says this is one yellow, 1/2 a red, & 1/2 a blue.

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

 

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.

 

How to Avoid Holiday Eating

With the holidays comes family time, delicious dinners that we don't always get to enjoy, and of course overeating. Indulging a little more than we would like and the after feeling of bloating, sleepiness, etc. So how do you enjoy the holidays without overeating?

- This is a normal day  wake up like you would any other day. Get up, get your workout in, have your meals scheduled out & stick to your plans.

- What's your plan  make sure you write out your game plan. From the time you are waking up, your meal plan, when you are eating, what you are going to indulge in. If you don't have a plan it will be easy for you to slip up and fall off track. 

- Stay hydrated make sure you are getting your water in. (half your body weight in ounces) You very well could be dehydrated instead of hungry. I challenge you to drink a glass of water every hour. For every alcoholic drink, have a glass of water.

- Stick to your portions of course you can enjoy your holiday meals, but make sure you don't over do it. You want to feel good & not bloated after eating.  You can overdo all your hardwork in one meal.

- Get your workouts in get a good 30 minute cardio session before you start your day. This will help you increase your energy, feel great, and you won't feel as guilty eating your favorite cookie.

-Don't feel guilty  remember the holidays are a time to enjoy your company with family. Stick to your plan, enjoy yourself, and remember this a lifestyle change. If you over indulge start fresh the next day. 

 

I hope you all have the best holidays ever! Wishing you a Merry Christmas and a Happy New Year!!!!