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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Zucchini Chips

Need a healthy crunch??

Ingredients:

1/4 cup Homemade Breadcrumbs

1/4 cup grated Parmesan cheese (optional)

1/8 tsp black pepper

heaping 1/2 cup whole wheat flour

1 cup cold milk (I use almond milk)

1 tsp apple cider vinegar

2 1/2 cups sliced zucchini (about 2 small zucchinis)

Directions:
-Preheat oven to 425 degrees.
-In a medium bowl combine breadcrumbs, cheese (if using) and black pepper.
-In separate bowl add flour, milk and vinegar.  Gently stir until combined but do not over stir.
-Dip zucchini slices in flour mixture and then dredge in breadcrumb mixture.
-Place coated zucchini slices on a baking sheet (I line mine with non stick foil for easy clean up!) and bake for 30 minutes, flipping the slices over once halfway through cooking, or until browned and crisp.

Bikini Ready.... Are You There?

Well everyone it is officially spring and has been for a week or so. Did you know summer is just three months away. And although it may seem like is far away now, it will sneak up on us before we know it. It is about time to bust out the tank tops, shorts, and bathing suits.....are you ready to put on your swim suit and soak up the sun. I know I certainly am, but I just don't feel like I am at my best and really need to step up my game. So I have holding myself accountable with weekly progress pictures, because I honestly have not stepped in I don't know how long. I am giving myself extra accountability and hosting my next challenge group & YOU are invited. Are you in ??

 

 

You have more than one option, so we want to find the best program for you. I have done each of these programs & love each one.

 

1. The 21 Day Fix : The newest program to the Beachbody Family which is just going to ROCK your socks off. So what is it??

 

 

It is simple nutrition with simple exercise to get the rapid results in just three weeks. There is no guessing games on what to eat and how to eat. You follow the color containers and there literally is a list of food that tells you what color it belongs too. If it fits in that container you eat it, if not you have to adjust it. You are burning a TON of calories in thirty minutes. The workout program is designed for anyone, they are easy moves but if you have never worked out a day in your life this is for you, if you are a fitness expert this is for you, if you have 10-15 pounds to lose this is for you, are you catching my drift....THIS PROGRAM IS FOR EVERYONE! No starvation diet, the containers seem small but it will really open your eyes that you are still eating a lot of food and how much you have over ate. This program is simple...the guess work is OUT. End of story.

 

Simple nutrition + Simple exercise = Rapid Results

 

 

2. Focus T-25 :

 

 

So what's T25? This program came out last year and was a massive hit because it is ten short weeks with the workouts being twenty-five minutes. Everyone has time for that!!! Shaun T the creator of Insanity is behind this bad boy 100%. You are receiving the same type of results (if not better) than an hour workout.  The result is focus T25-and the name implies the intent: if you focus your intensity for 25 minutes, and you do it 5 days a week, you WILL get results. Did I mention it is on SALE the whole month of April??

 

 

3. Brazil Butt Lift: Which is also on sale this month !! Woooohoooo!

 

What is it?

Brazil Butt Lift uses cardio, dance, and a unique training method to work your rear end from every angle. You'll shape your gluteal muscles into that perfectly round Brazilian bum bum (that's Brazilian for booty). You'll lift your butt to look great from every angle, and you'll firm your butt and thighs and melt away those stubborn saddlebags. A native of Brazil and a former ballet dancer, Leandro Carvalho developed his signature training techniques to help sculpt some of the world's most beautiful bodies. Top supermodels count on him to get their bum bum in shape for lingerie photo shoots or a revealing runway show. Now women everywhere can firm and perfect their derrieres, just like Leandro's clients do. Based on his wildly popular New York fitness classes, Brazil Butt Lift will show you why Leandro is known as the Brazilian Butt Master.

 

The name may be fun, but the results are serious. The secret of Brazil Butt Lift is Leandro's proven Triangle Training method. Triangle Training works the three major muscles of the buttocks- the gluteus maximus, gluteus medius, and the gluteus minimus- to reduce the hips, slim the thighs, and lift, contour, and shape the perfect behind. "It's all about the angles", as Leandro likes to say. Triangle Training works the butt muscles from multiple angles, including your hamstrings and the "heads" of the muscles, the parts that attach to the pelvic bone (which provides support between the upper and lower parts of your body). This is what gives the lift and curve that every woman wants. And unlike other exercise programs that develop the butt muscles, Leandro's won't bulk up your thighs.

 

 

There are so many programs to offer but I wanted to make sure you knew the Beachbody's April promotions. Two of the three programs are on sale this month and even the one which is not on sale is still at a really good price for just three short weeks. If you have any questions about these programs or any other program at all please do not hesitate to contact me. But if you would like to be apart of my upcoming online accountability group, please do me a favor and fill out the challenge application below.....are you ready for the summer slim down??

 

 

 

 

 

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21 Day Fix Challenger Success Story

I just have to take a moment and give a special shout out to a girl who I originally met through Instagram. We were following each other and started talking back & forth. We found out that we actually did not live too far away...... We began to discuss my upcoming challenge group (mind you this was months ago).  She already have T25 and a small sample back of Shakeology but never joined a challenge group.

Now, to the beginning of March she was really interested in joining my Bikini Ready in March Group. This was strictly a group for the 21 Day Fix. A fellow coach and myself were teaming up to co-run a test group where we also would be doing the fix with our challengers the first time around. This is when Lisa committed to joining and never looked back! She actually started before the group did because she received everything she needed to get started.

So NOW, Lisa is in the spotlight and I asked her if I could feature her on my blog and share her success with others, give her input, and maybe give words of encouragement for the next person : here were her responses.......

1. Describe yourself before this challenge :  Before this challenge, I was miserable with myself. All of my clothes were too tight, I hated getting dressed everyday because I never knew what I was going to wear in order to hide my body. Every day on the way home from work (at 3 p.m.), it was all I could do to keep my eyes open until I could get to my couch. Once I successfully made it home, I would lay down and sleep from 4-6, get up and make dinner (nothing healthy) and go straight to bed. I had no energy and I dreaded even getting up every day.

2. What was it that made you interested for this challenge : I knew I was so miserable with myself and that I needed something to help me with accountability. I started T25 in July and stuck with it through October. However, once summer was gone and I no longer had to look at myself in a bathing suit (and I was losing my tan), I progressively stopped working out and quit paying attention to what I was eating. It took a while for me to be totally uncomfortable with myself (around the middle/end of January). Back in October, I was really good with making up excuses as to why I couldn't work out. It started with hurting my back, then I was on steroids for a rash and that was when I really started eating anything that came my way!  

3. What got you to commit : I am not even sure how I met my beachbody coach to be honest. I already had a coach (in Colorado) from ordering my T25. I think we originally met on Instagram and then I started following her on other media, including her blog. Alyssa helped me get motivated, even though I was following her for a while before I joined a challenge group. I joined because I knew I needed something/someone to help me be accountable.

4. What were you expecting out of this challenge : I was expecting to become HEALTHIER in general from this challenge. I wanted to create a habit of portion control and working out. More importantly, I wanted to be consistent when working out. My ultimate goal was to get to the point where I had more energy and felt better about myself.

5. Describe how you felt on day one : On day one, I was EXCITED to start. I was supposed to start on a Monday (that was my goal) and my challenge pack came the Thursday before. I was so excited that I actually started on a Saturday. I went to the grocery store that morning and began prepping for the week on that day. I also worked out for the first time that day and felt amazing after the workout. I woke up on Sunday sore, but ready to go again. I felt great already on that first weekend.

6. How did you feel after one week : After one week, I was continuing to feel better about myself. I had lost a little over five lbs and was already seeing a difference in my body. I had a small set back in the middle of the first week because I got rear-ended and missed two days of workouts. IN THE PAST, this kind of thing would have caused me to stop workouts completely, but I was able to jump right back in and then the guilt subsided because I knew I wasn’t going to let myself give up. However, at this point, I did give up attempting to be “alcohol free”. This just made me work out harder (knowing that I was altering the program for myself).

7. What are three things you learned about yourself during it all : I learned that I could persevere and keep going if I just put my mind to it. It also helped to see everyone else having results in the challenge group. Once my clothes started to fit better (and now are to the point where they are loose), I knew I could keep motivating myself to keep it up.

8. What did you like about the challenge : I really like the workouts in the challenge. I enjoy that they are 30 minutes and I actually ENJOY the exercises. They make you work hard enough to be shaky and sore, along with help you work up a good sweat. However, I do not DREAD pushing play like I used to with Insanity.

9. Would you join another group : I would like to join another challenge in the near future. I would like to do something different when I am completed with the next round of 21 day fix.

10. What is your next step : At this point, I am continuing with the fix until I go to Jamaica on the 18th of this month. I no longer use my containers, and I am not AS STRICT with myself, I do have cheat meals here and there. However, I really have created a “habit” and I do not eat sweets or salty treats. I drink ONLY shakeology and water, I do not eat white bread or anything similar to that in the “carb” category for the MOST part. My first cheat meal was last Thursday when I went to my favorite Italian restaurant to celebrate my uncle’s birthday. I ALWAYS get the regular sized order of Rigatoni with meatballs. (I end up eating it for FOUR meals, that is how huge it is). Instead, I got a 6oz filet and a SIDE of pasta and green beans. I ate ½ of everything and did NOT stuff myself. I did get an Italian dressing, but I refused to eat the croutons. Therefore, I know I have created a new habit for myself. When I “indulge”, I do not go all out, I still make sacrifices so that I am not TOTALLY cheating!

11. If you could give advice to anyone who is considering joining, what would you say : My advice would be to START! Once you start, it is easy to continue. Stop making excuses, they don’t burn calories!! It doesn't get easier, you just get better!! Also, if you want something you never had, you have to do things you've never done!!!

Girl I am so proud of your hard work and dedication!!! You set a goal for yourself and there was no way you were giving up! You had set backs, but pushed through when you could. You did NOT give up and I was so lucky to have you apart of this group. You were not only determined for yourself but those who were also in the challenge group. You were a huge cheerleader to all, MYSELF included!!! Can't wait to see what is in store for you next!!!

If you have been putting off getting started on your own health & fitness journey and you are ready to stop making excuses feel free to message me to see when my next challenge group will be. If you are ready DON'T wait! I am here to help you. You could be my next featured success story!! Don't sit there feeling angry or upset because you don't know where to start, trust me it is not a good feeling and I HAVE BEEN THERE! Reach out to me because I want you to succeed and feel your best. Remember, summer is just around the bend...are you ready? Are you going to be rocking your swim suit or hiding underneath the cover-up?

If you are ready please complete the challenge application below and once I review it I will e-mail you back with all the details!

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Mixed Veggie Stir Fry

Simple. Easy. And fulfilling.

Equals to a Green Container & 1 spoon


Ingredients:

- 1 tsp. olive oil

- 1/4 cup chopped asparagus spears

- 1/4 cup chopped red bell pepper

- 1/4 cup chopped carrots

- 1/4 cup chopped onions

- 1/2 tsp. Mediterranean Seasoning or All-Purpose Seasoning

Directions:

-Heat oil  in medium skillet over medium heat.
-Combine veggies and seasoning.
-Cook in skillet, mixing frequently for 2-3 minutes or until crisp tender.

*Cooking Tip: add finely chopped ginger from the FREE FOODS list to add additional flavor to your veggies.

Pita Pizzas

Are you a pizza lover?? But don't love the unwanted calories or maybe the "blah" feeling you get after eating it?? There is an alternative and I may just have fallen in L-O-V-E. It is all about healthy moderation. Find something you love and make it healthy :)

What you need :
* whole wheat pitas
*extra virgin olive oil (EVOO)
*natural pizza sauce
*shredded part skim mozzarella cheese
*any veggies that you want. I use green peppers, onions, zucchini, turkey pepperoni.

Place the pitas on a baking sheet. Brush lightly with the olive oil. Top with the pizza sauce, mozzarella, & any veggies you have set aside. I preheat the oven to 425 degrees and bake until cheese it melted or you desire. ENJOY!

Clean Eating Tacos

I am such a sucker for Mexican food. Seriously, though I could eat tacos, fajitas, chips & salsa you name it I will eat it. And let's face it, it really isn't too healthy for you. But have no fear there are always ways to swap ingredients or revamp them to make them healthier.

Main Ingredients:
-1 lb of ground turkey (or you can do shrimp/chicken)
-1 packet of less sodium taco seasoning
-little bit of water

Directions:
-Cook turkey(or whatever meat you choose) til brown
-Add water & taco seasoning
-Let sit for a little bit
 
**You are ready to eat**

Side Ingredients: we decided to make a little build your own taco bar & had veggies sitting out & you pick and choose how you want to make it. I found whole grain hard taco shells to use & we also had soft shells.
-tomatoes
-onions
-lettuce
-cheese
-taco sauce
-you can use Greek yogurt for sour cream
-add black beans & corn.

You choose and you enjoy!! It's a taco night!!

Weekly Update: Beta Week 4

 

 

 

If you have been following my progress and my journey you know I have been working out with Shaun T every morning bright an early. Focus T-25 has been my program of choice. It has been challenging. It has pushed me to my limits and really allowed me to see myself push harder. And teach me that I can do more than I actually think I can.

 

 

People may call me crazy but I just say I am determined. With my work schedule to get my workout, in enough time to get ready for work, etc I get up anywhere between 4-4:30. And I can't lie sometimes it really is hard to get up that early, but it is the only way I will not make excuses. If I don't then when I get home I know it will be harder for me to do it. It is hard to work all day and then come home to working out and getting prepped for the next day. I will not compromise on a workout. That is "my" time. It is my stress reliever, it is a time for me to clear my head and get my mind set straight before starting my day. I love everything about how I feel when I am done.

Week 4 Beta Schedule:
Monday-Rip't Circuit
Tuesday-Dynamic Core
Wednesday-Core Cardio
Thursday-Dynamic Core
Friday-Speed 2.0 & Upper Focus

I did Speed 2.0 Friday and decided to do Upper Focus Saturday morning. I love lifting weights and upper focus is a favorite of mine. I started to lift heavier and push myself one step further Saturday. And let me tell you, my shoulder/chest area...SUPER SORE, which I know it is working, but woah baby my arms are sore. The one thing I will say I noticed a difference is from stretching. This week I skipped the stretching and my muscles were really sore compared to when I actually stopped a gave myself a three minute stretch. Stretching is really important when you are going to workout so intense like that.

 

I'm struggling with eating. I just can not pin point it. I always ALWAYS have my Shakeology for breakfast & lunch is on key as well. When I get home dinner is good too, but then its the after dinner hours that get me. I am not sure why. I know it is wrong and I shouldn't have it, but sometimes it doesn't stop me. It is almost like you have it looking at you right in your face telling you to eat it. Or is it possible to lock your kitchen cabinets right after dinner, because I am highly starting to consider it. Truthfully, I don't feel stressed or like I have a million things going through my head. And I know I'm not, so I am not sure I know what the word is to describe how I am feeling. My work situation has not been the greatest right now, so maybe that is a factor. I am not sure if I am feeling upset, disappointed, angry, hurt, it really is hard to go into work everyday and pretend like things are okay. I mean you spend practically your whole day there, you want some interaction right?! I think right now I am feeling confused, because I want to be accepted, but then again I am being myself and why should I have to change myself. So in the end I am confused.. but everyday I go into work with an open mind and tell myself positive thoughts. Some situations you can just not change.

 

Challenge yourself. Push yourself to your limits. You are your greatest competition. You never know what you are capable until you try!

 

Are you looking for help on your own personal health and fitness journey? I would love to help and personally mentor you. Please feel free to E-mail me for any help or questions.



Tips To Stay For Staying On During The Weekend

So the weekend is here and sometimes we get caught up in the hussle & bussle of the weekend plans. Maybe we find that weekend is the only time we have to catch up on errands or household chores. Or we have family visitors & birthday parties to attend. But how do we stay on track and not let our healthy lifestyles get off track??

Here are some tips I always tend to follow during the weekend no matter what.

1. Get your workout first thing in the am: As soon as you wake up head downstairs or wherever you workout first thing. Sleep in your workout clothes, have your tennis shoes right at the end of your bed, & put your workout DVD in the player the night before. This way if you get up and get it done first thing in the am you are giving yourself no chance of making excuses as the day goes on.

2. Eat a healthy breakfast: I usually have Shakeology for breakfast everyday during the week because it is simple and fast while at work, but during the weekend I like make egg whites with veggies & whole wheat toast. Fuel your body with the proper foods to have energy throughout the day.

3. Stay hydrated: Make sure you always carrying a water bottle around with you and drinking half your body weight in ounces.

4. Pack a cooler: If you are going somewhere and will be on the road, make sure have healthy foods stocked up just in case. You never know what can come up. Make sure in there for a snack you have a complex carb and lean protein.

5. Shakeology: Drink your Shakeology. You know it is a lifesaver and will keep you full. Take a shaker cup, a flavor packet or Shakeology, and a water bottle. Put everything in your shaker cup and blend.

6. Stay away from the food: If you are at a birthday party or any type of social gathering stay away from the food. I know it can be tempting but it will hinder your results. Keep busy, go socialize with friends, ask the host if they need any help. Just stay away from the food table.

7. Alcohol: If you are going to meet friends for drinks. Try to stick with light beers or clear liquids. Enjoy yourself, but for every drink you have drink a glass of water with it to stay hydrated.

8. Enjoy yourself: Have fun and enjoy your weekend! Relax and kick back. This is a lifestyle that is suppose to fit into your life. And work for you. You can do this. Stay strong and be happy with yourself!


Want more tips and motivation for staying on track during the weekend? I would be happy to help in any way I can. Just send me an email at alyssayourish@gmail.com and I will get back to you as soon as possible.

 

Have a HAPPY weekend my friends!!!!!