What Does My Weekly Prepping Look Like

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. 

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Fitness Journey : How to Keep Going

I get asked all the time about my routine and what has helped me lose weight and stay on track.

Here are a few things that have helped me...

1. Take your "goodbye" pictures (as I like to call them) : you may ask why but this honestly is my motivation driver. When i take those  pictures/measurements I see where I am. I see where I let myself go and set goals for myself on where I want to be. It pushes me to be better, it pushes me to work harder, it pushes me to not ever want to feel that way again. 

2. Pencil in your workout time : schedule it in like you would a business meeting. Someone once said you wouldn't cancel a meeting with your boss would you? So don't do the same thing with your workout. Make it known to yourself & the people around you that this is your time & it has to happen. 

3. Meal Plan each week : sit down the same day each week and plan out your meals (breakfast, lunch, dinner, and snacks). It's not hard, it just takes time. Don't know what to have there are a ton of websites out there or Pinterest is a GOLD mine. Search clean eating reciepes and thousands come back. To save yourself time from scrolling and getting overwhelmed limit your search. (Craving mexician? Search clean eating Mexican dishes)

4. Meal Prep : along with planning comes prepping. So every Sunday after grocery shopping I cut veggies, cook of chicken, boil eggs, throw a meal in the crock pot. That way it's grab-n-go instead of getting stuck and wondering what's for lunch. 

5. Stay hydrated : this used to be a BIG one for me I struggled with. I didn't like water and lemon water was just gross. Now I can't get enough of it!! You should be drinking half your body weight in ounces. I keep track by making tallies, set an alarm & chug. If you are like me and didn't like water, spice it up...add your favorite fruits & veggies to give it some flavor.

6. Get in an accountability/support group : I have said it before these groups are what helped get me back on track. When you feel like quitting, this group will help keep you going.

7. Measure your progress by your non-scale victories not the scale : when I get so focused on the scale I get frustrated if I don't see the number I want. You have to remember you are burning fat and increasing muscle. Muscle weighs more than fat, so the number will be higher. But how do you feel? Do your pants for looser? 

8. Set goals for yourself : like finishing a program, loosing so many inches, whatever you want them to be. And when you hit them reward yourself with new workout clothes or a mani/pedi (for girls) guys go golfing. 

And the last one I think is most important....

9. Remind yourself this is a process : you aren't going to lose the weight overnight, just like you didn't gain it overnight. It can get frustrating at times. We are our biggest critics but you have to trust the process. It's worth it in the end!

These are some of the things that helped me during my weight loss journey & helped keep me going. I mean, I'm still on my journey so don't think it ever stops. 

If you have questions or would like to chat more you can emai me alyssayourish@gmail.com or if you would like to join my next online challenge group, please take a moment to fill out the application below!


 

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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

 

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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Veggie Lasagna

Italian girl and loves anything pasta? Yep, this one sure hits the spot. This is a simple recipe which takes fifteen minutes to prep & only calls for a few ingredients, but you can add any veggies you love, load 'em up.

             

Ingredients :

• 1 pkg of uncooked lasagna noodles (whole grain)
• 1 quart of your favorite spaghetti sauce
• 2 cups of shredded mozzarella cheese
• Ricotta cheese
• your favorite vegetables
• 1 cup of water
• 1 tsp. of salt (I use sea salt)
• 1/2 tsp. oregano
• 1/8 tsp. pepper

Directions :

• Preheat over to 350 degrees.
• Spray bottom of pan with olive oil spray and add 1/2 cup of spaghetti sauce.
• Mix together the ricotta, mozzarella, veggies, salt, pepper, and oregano.
• Cover pan with 1 layer of uncooked lasagna noodles; overlapping slightly.
• Add half of the cheese mixture and spread almost to the edges of the pan.
• Repeat with 1/2 cup of spaghetti sauce & cheese mixture.
• Top with another layer of uncooked noodles & add more sauce if you would like.
• Sprinkle parmesan cheese over the top and mozzarella cheese; if desired
• Carefully pour water along the edges and cover tightly with aluminum foil.
• Bake at 350 degrees for an hour; let cool for fifteen minutes.

                     

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).



What is the 21 Day Fix??

21 Day Fix

It's the newest program about to hit the Beachbody Family....the 21 Day Fix. This program will be released February 3rd, 2014!!!!!! A weight loss program which is designed to give you nutrition guide with portion controlled containers, workout program, and the support & motivation from me as your coach!!

What is the 21 Day Fix??

No more guessing when it comes to weight loss. This is all about portion control with easy to follow workouts which anyone can tackle with their hectic schedules. Autumn Calabrese is the trainer, she is going to share her passion for health and fitness, while showing you the simple life choices which make all the difference and add up to life changing results.

Are you serious? This is AWESOME!!! And I can't wait for it to come out!! How many of you have been giving your all in your workouts & eating clean at least 80% of the time, but you feel like you are just stuck with the number on the scale. It could all be because of one simple thing and that is portion control. Even if you are eating healthy, you can still over eat on healthy foods. So, this is all designed to teach you just that!

This program is designed for everyone and don't worry you don't have to be a health & fitness nut to get through this. There are modifications for the workouts, which makes it simple and easy for everyone. She designed the workouts to fit everyone's need...whether you have never worked out a day in your life or you workout six days a week. YOU CAN DO THIS!!!

Thinking this program might just be for you? Curious on how you can get your own copy? It will be released on February 3rd, but it will only be available through your Beachbody Coach. If you do not have a coach, click here to sign up for a free membership. Then, send me an e-mail at: alyssayourish@gmail.com to let me know you would like to be on the list for the program. I will message you the week before it is to be released to give you ALL the deets. And on February 10th, I will be hosting an EXCLUSIVE 21 DAY FIX TEST GROUP. This is for anyone who would like the support & guidance through the whole three weeks.

Do you want to be apart of this exclusive group?? If so, then complete the challenge application below to be considered for a spot in this group. I will be selecting a few individuals who are ready to fully commit for the next 21 days and focus on getting those results. I will be walking you through the nutrition plan, how to meal plan, hold you accountable, and how to make this work for your lifestyle. If you are ready to do this, I will not let you FAIL. The only cost is the cost of the challenge pack, in which you get everything you need to succeed. The 21 day nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance!!!  Be the next transformation story!!!

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