Easter Fix - 30 Day Clean Eating and Shakelogy Challenge Group!

Easter is fast approaching. The months are flying by, I feel It will be summer before we know it. Easter is one week away. And you know the Easter candy has been out for a good bit. I went grocery shopping last night & I never go in the candy section, but it was EVERYWHERE. At the end of aisles, bright colors to catch your eyes & draw you in. I plan on staying on track best as possible, just like I say all the time. But we are humans and you know that chocolate egg will just stare you in the face, and maybe you choose to have a piece, it's okay. And even if you plan on staying on track best as possible there is always a chance you may over eat & your portions will be outta whack.

 

IT HAPPENS TO THE BEST OF US!!

I feel positive that I have a plan in place. I am going to use this as my "cheat" meal but I am going to stick to my portions & enjoy this meal, BUT there is always a chance. Especially since we will be going to my families. They always have goodies, candy, junk food. And even though I know I shouldn't have it & I know it's not part of my meal plan, my hands have a mind of their own (someone tell me I'm not the only one)

So, I'm going to need a good candy/Easter detox to get me back on track & the sugar out of my system. Because I has been working extra hard with the 21 day fix extreme, I don't want to throw my hard work away. And there are birthdays, weddings, and summer so I want to be looking my best.  It is time to slim down & tone up.

Get Refreshed!

 

Starting April 6th the day after Easter I am starting the 3 day refresh! And I want to invite you to join me!! After the three days we will jump into a 30 clean eating group too, so we can work closely together and make this a lifestyle! 

So what will you get??

- 30 days of motivation, support, and accountability 

- FREE three day refresh cleanse kit

- guidance on clean eating

- 30 day supply of Shakeology 

- grocery shopping list & meal planning

- 30 day trial of Beachbody on demand workouts

- and did I mention you get the refresh cleasne kit for FREE!

Spots are limited so if you are interested take a moment to fill out the application below!

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Cinnamon Apple Drizzle

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 :) 

For you fixers 1 red & 1 purple.
 

Be prepared to enjoy!

Clean Eating : Grocery Shopping 101

If you're like me grocery shopping at first can be very overwhelming. You don't know what to buy, where things are, and so forth.  I am here to tell you it isn't that difficult and give you a few tips that helped me...

 

Write your grocery list out as you are going through the pantry and fridge. Do not try to going through eat aisle remembering what you need, because this will make you spend more money and get unwanted things.

 

Stick to the outside aisles. These are the aisles with fresh fruits, veggies, stuff that has minimal ingredients, no processed foods.

 

If you go into the middle aisles make sure you stick to your list (you should do that anyways) but this is where most of the processed food is and food that has some ingredients where names cannot be pronounced. If you can't pronounce it do NOT purchase.

 

I can't say it enough, stick to the grocery list. You made a list for a reason but if you don't stick to the list you are going to be spending more money than you want and more food than you need.

 

Spice your dishes up. Use natural spices to flavor up your chicken, burgers, veggies, etc. And spices on the fix are a freebie!

 

Don't get frustrated when you can't find something at first. Just take a deep breath and look again. (I have done this before) It does get a little overwhelming, but all you have to do is look or ask...you will find it.

 

I hope these simple tips help! If you have any questions feel free to email me : alyssayourish@gmail.com

  

Chicken Bruschetta

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

 

Ingredients :

 

5 oz. boneless, skinless chicken breast (butterflied)

1 tsp. onion powder

1 tsp. chili powder

1 plum tomato, diced

2 tbsp. fresh basil, thinly sliced

1 tsp. garlic, minced

1 tsp. olive oil

2 cups steamed green beans

sea salt and pepper to taste

 

 

Directions :

 

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

 

 

Prep for Success

 

 

 

Sunday is the one day where the refrigerator is empty and that only means one thing... time to get to the grocery store and prep for the week.

 

BUT WHERE TO START?

 

I can tell you in the beginning meal planning & prepping was one of those things that stressed me out so bad that I just never did it, which made it difficult to stay on track. But I will say it really is not that bad, and when you do get it ; it says you all the trouble & stress in the world.

 

Step 1 : Decide what you will be having for the week

Step 2 : Write out all the ingredients under that day you will be having the meal

Step 3 : Go through your kitchen and cross off what you do not need

Step 4 : Get only what is on the list you made

Step 5 : Get to prepping

 

What does prepping include?

 

1. Cut all fruits/veggies bag them

2. Boil off eggs (for a snack or on top of a salad)

3. Cook off chicken for the week

4. Put your lunches for the week in to-go containers (this allows you to just grab right out of the fridge when you get home, instead of taking time to make your lunch for the next day)

5. Anything else you need for the week

 

This may take a little longer than expected, but like I said before it will save you so much time during the week. It will allow you to be successful without having the urge to make something quick/unhealthy or stop at a drive thru.

 

These simple steps have really helped me make meal planning & prepping "less" stressful than it really is and I hope they help you out too!

 

If you have any questions at all or need help meal planning feel free to reach out to me : alyssayourish@gmail.com

 

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.

 

 


3 Day Refresh and Clean Eating Support Group

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!!!!

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7 Day Free Clean Eating Group

 

 

Totally last minute, BUT if I could provide you with a FREE 7 day clean eating group, would you join?

This group would teach you simple steps to meal planning & prepping, grocery lists, snack ides, and much more.

ONE: All you need to do is sign up for a free membership, RIGHT HERE!

TWO: Add me to Facebook : Alyssa Yourish

THREE: Request to join the group, here

 

Feel free to share this with anyone you may know who is interested! The group kicks off this Monday, June 30th!

 

See you then!!!

 

Tips to get Motivated After Falling Off Track

How many times have you started something and then just quit. Maybe you failed miserably and fallen flat on your face? But why do we associate failing as a bad thing? Why are we so afraid? Think of failing as lessons learned. Put a positive spin on things.

If your health and fitness is important to you, then you are going to do everything in your power to get you to where you want to be...correct? But you have to start somewhere and when you start how do you stay motivated to continue. What if you start and fall off track...

1. First figure out WHY you are falling off track. You started to workout and you loved it, but where did you go. Why did you stop? Did life get in the way. Were you lacking motivation. Maybe you have no one to hold you accountable. Figure your why out and re-evaluate where you want to be.

2. Get started ASAP. Everyone always thinks starting on a Monday is the best. BUT honestly any day of the week is the best time to start. So if you fall off the wagon on a Wednesday, start your "new" week THURSDAY.

3. Set yourself up for success:  If you have a problem getting your workout in- sleep in your workout clothes that way when your alarm goes off all you have to do is slip on your shoes (I do this sometimes), set your workout clothes at the end of your end, have an accountability partner. Do whatever you need to do to get your workout in and get you one step closer to your goal.

4. Meal Plan & Prep: TBH this was one I dreaded every Saturday/Sunday but after I got the hang of it I am so glad I did because this makes life 100% easier. Each week I sit down to make a meal plan of breakfast, lunch, and dinner ideas I will have. That way when I go to the food shopping I go right in get what I need & what I want. I'm not browsing up and down the isles looking for something and grabbing things I shouldn't. Outta site outta mind right? Then when you get home start prepping your food. Wash and cut veggies/fruit, place them in baggies, grill off chicken, put salads in to go containers, hard boil eggs, make brown rice, spend a few hours doing this and literally when you get home all you have to do is grab your next day & place it in your lunch box.

5. Get yourself accountable: This was my #1 reason why I was successful at picking myself back up and completing programs. I was plugged into an online accountability group. Where there were ladies & sometimes men just like myself looking to make a healthier change. Our coach plugged in as well and provided us with the tools we needed to succeed. If you didn't feel like working out one day, all I had to do was tell that to the group & everyone would tell me why I should & it would motivate me ten times more. Or you didn't want to let the group down. I may not have known everyone, but the end of our challenge group, I felt like I knew them forever.

 

             

                           

 

 

 

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Clean Eating Stuffed Pepper Soup

Mother Nature you have done it again, when the groundhog said six more weeks BOY did he ever mean the full six weeks. The sun was slowly starting to creep out and that just wasn't good enough because it snowed & got cold once again. Which is why people are getting sick. One minute it goes from being freezing temps to 70 degrees with windows down & your shades on. But with the cold weather still slowly trying to stay around, I know I find it (as weird as this sounds) hard to find something to eat. Not saying we never have food in our house, but when it is cold at I am trying to stay warm, so I want something warm but healthy all at the same time.


I always wanted to try Stuffed Pepper Soup, so when I found this recipe I decided this is what we are having for dinner.

Ingredients:

 

*3 cups cooked brown rice (if you are paleo; totally do not need to add it in)

*1 lb of lean ground turkey

*1/2 cup of chopped green peppers

*1/2 cup of chopped red peppers

*1 cup of diced onions

*3 cloves of garlic ; chopped

*2 cans of diced tomatoes

*1 3/4 cups of tomato sauce

*2 cups reduced sodium chicken broth

*salt & pepper (optional) for taste

 

 

Directions:

*In a large skillet brown the ground turkey on high and season with salt if you are using on high heat. Drain any fat (if there is any) then reduce to medium heat. Add peppers, onions, and garlic. Cook for about 5 minutes on low heat.

*Add tomatoes, tomato sauce, and chicken broth, and season with salt & pepper if you like. Cover and simmer for 30 minutes on low heat. Serve about 1 1/3 cup of soup in each bowl and 1/2 cup cooked brown rice on top.

For all my fixers I would say this would be a red (lean turkey), a yellow (brown rice; if you are using), and you could add a green (for the veggies).



Week 5: P90X3 Weekly Progress and Update

          And it is here!!!! The moment you all have been waiting for (or maybe not). Last week, week #4 was the transition phase which is to sort of be what we like to call a "stretch" phase because you have been pushing hard and going further than use to. At the end of the phase marks 30 days since starting P90X3. The dreaded thirty day pictures, but to me I see it as progress a way to re-evaluate my goals I set for myself from Day 1.

I have to admit, I was starting to get a little frustrated with Tony because I felt like I truly was not making any progress. And I know towards the end of the week I wasn't giving my all because I was mad at myself and to be honest I am not really sure why. I started off strong day one because of the new program and I was excited and when I started to feel blah by the end of week four my mindset was just not with it. I was there, BUT really wasn't "there".


SO......

P90X3 Day 1

             

DUN DUN DUN........

     

P90X3 30 Day

To be honest I have not stepped on a scale. I did not even step on a scale when I first started, because I HATE seeing the number on the scale. Not because I think I am heavy or the number is too high, but because then I start to measure my progress by that instead of all the progress I have made or how I feel. I would rather have three pounds of muscle vs three pounds of fat. I can see my abs slowly starting to creep their way in on the top, the bottom part of my stomach is being a little stubborn, but nothing a little hard work & dedication can't fix. Also, I can see a difference between my side view picture. This is the reason why before, during, and after pictures are important. Because I was getting frustrated for not feeling progress but seeing it makes it that much more real you are!

Block two is by far really exciting.... I am not sure if it is because it is the start of a new phase or if it is because of the workouts. But none the less it's fun. It's exciting and another 30 days are about to start. I may not always feel 100%  but I can feel my arms getting stronger. I am able to more push-ups in full rather than breaking down to my knees, and my muscles are starting to tone up. It was nice to start a new week, which meant a new group of workouts, a change of pace and a way to keep you on your toes. And so far I have to say I like what I am doing. This block is a little more challenging than the first which I like. I want to push myself more, try different exercises.

Week 5: Block 2 Schedule

Monday- Eccentric Upper : you are slowing down each move, really focusing on the muscles. Upper is obviously all your upper body strength.

Tuesday- Triometrics : Old school plyo. This is far beyond just the jumping part, you are exploding into each move. Speed and power is your focus.

Wednesday- X3 Yoga : (still lovin' the feel good stretch in the middle of the week)

Thursday- Eccentric Lower : Lower is the same idea and concept behind it just like upper, but this is more focused on the lower half of your body; squats/lunges

Friday- Incinerator : BURN YOU OUT. You want to fail when you do this exercise, that means you pushed yourself to where you need to be. It determines your limits. Failure is the only option.

Saturday- MMX : You want the ultimate fighter workout?! Well you get it right here...thirty minutes of straight cardio, fighting, punching. Increase your heart rate and focus on your upper body strength, core, leg endurance, and even flexibility. But when I say you are going to fall right on the ground after this you will. And will you feel sore soon after and the next day...YES!

Sunday- Rest or Dynamix

I can't say I have been 100% on track with meal planning. I will be honest it is actually difficult. I really do make my food list and go to the store and buy all that stuff for the week. But it is hard because when I get home it usually is just me and the pets (because of the boyfriends work schedule). And I am not using that as an excuse, but I am only cooking for myself which just doesn't seem as "fun" for me. So I do make some recipes I have a game plan for here and there. But sometimes I want something healthy but quick. My go-to literally is my own version on stir-fry (brown rice, chicken/shrimp, load up on the veggies, and a little soy sauce for taste). Cheese makes me feel really bloated and blah so I tend not to eat it, but it literally is my weakness and this week I struggled with it....so next week I must try to kick it out of the plan. After dinner snacking is another thing that has really snuck up on me lately. I blame it on the cold weather and dreary days, although I know I can't it is my fault and easy to say no. I use to have a cup of tea when I started to get hungry and I have strayed away from that. I find that drinking a warm cup of tea: relaxes me and makes me sleep which in return I had to bed. So, I will have to start that back up again. Also, someone else mentioned brushing your teeth after eating...which I may just have to try.

You tend to stay on track all week & then the weekends come and you throw in the towel. This is the biggest mistake. Just because you are good during the week, does not mean you can eat whatever you want and sabotage your progress for the weekend. Because if you do, Monday comes again and you feel terrible and sluggish because you had all those drinks and you ate all the food you have tried to take out of your life. I am not saying eating healthy 100% of the time, because I do not, so if I would tell you too why would you listen. Plan to succeed. This is why meal planning is so important, because then you can plan what I like to call your cheat meal during the weekend if you choose. Or during the week: which I like to do when it is a special occasion or a celebration.

Now it is on to Week #6 time to change things I didn't like about this week. This I need to work on and re-evaluate. How am I doing? Are you liking this program so far and love following my journey? Do you need a little extra motivation and support?? I would love to take some time to sit down with you and answer any questions you may have. Or if you are interested in joining/learning about my next online accountability group fill out the challenge application below to be considered. Feel free to also e-mail me : alyssayourish@gmail.com

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Weekly Update: Week 3 T-25

Plank Taps

Weekly Schedule :

Monday- Total Body Circuit
Tuesday- Speed 1.0
Wednesday- Lower Focus
Thursday- Cardio
Friday- Total Body Circuit & Ab Intervals

Ahhhhh! Another week has come and gone. Can you believe it? I know I can't. It seems like I just started this program, and it is flying by. The whole month of September is flying by and soon another month will have come and gone. Time flies by way too fast, it is gone in a blink of the eye.

 

 

I really loved working out this week. I know you are probably thinking about is that possible when last week was just an EPIC fail and I was just struggling all over the place. But I went into week 3 with a positive mindset. I have been getting up each day, looking at myself in the mirror and saying just go further than you did before. Do one extra push-up or burpee and you have made progress. So that is exactly what I did.

 

 So, total body circuit is something I just have not been able to like, because it is not just one particular body area you are working. You are working every single part, from top to bottom- in twenty-five minutes (can you imagine how intense)?? Lunges have never been a friend of mine and there are some MAJOR lunges. Short lunges, deeper lunges, pulse lunges, and then you hold your lunge without pulsing. Talk about a BURN!!  Next on the list are oblique push-ups. Where has my muscle strength gone. I feel so weak when it comes to these, but I start on my feet for rep #1 and then drop to my knees when I have too. (Hey, I am a work in progress). A positive from last week, is I did a TON better with spider push-ups. (pat on the back for me).

 

I have not stepped on the scale since starting my journey. I don't want to, because sometimes the scale tends to get in our minds. But I can tell you that since starting, I feel lighter, no bloating, and overall better!!

 

 

Speed 1.0 remember when I said I wasn't an athlete, well I really am not. But I can say I decided to focus on my speed with my feet over mastering the moves perfect with both hands & feet. If I tried to focus on both I would end up thinking too much and trip over my feet. My cross jacks got a little bit better, but then my squat-thrust crossovers I just couldn't keep up with the fast pace as Shaun T was doing. This burnout was particularly longer than any other burnout. Nine minutes TOTAL. When I say there are no breaks there are NO breaks.

 

An important part of a workout routine is your nutrition. It makes it easier each week to succeed if you sit down and plan out your meals. This gives you any excuse to fall off plan. If you follow your meal plan you are giving yourself no reason but to succeed. Sit down and plan all your meals out for the week. Once you do that make your list and head to go food shopping. When you get home prep all your food. Cut up fruits and veggies, cook off your chicken, put your snacks in portioned baggies so it is just a grab and go. Have food with you in your car in case you get stuck at work late one night or even in traffic. Set yourself up for success, don't set yourself up to fail!

 

 

 

Try new recipes. Look for your favorite "unhealthy" recipe and look for a healthier version. Usually it is only one simple ingredient. For example, most people mix tuna fish with mayo. Instead of using mayo next time you make your tuna fish swap it out for plain Greek yogurt. Half the calories, but still tastes just as good.

 

 

Are you  struggling with creating your own meal plans and are looking for a Beachbody Fitness Program to get you back on track - Let's have a conversation. I would love to help you during your own personal journey. We all have been there at some point or another! Sometimes we just need a little help getting back on track! Slowly incorporating clean eating and healthy habits daily have helped me succeed to where I am today. If you are looking to find a program and create your own meal plan message me and I will get back to you as soon as possible to discuss everything with you and your goals you have in mind.