PIYO Week 2: Update and Results

 

 

We have another week done with Chalene Johnson. I have to say she is by far my favorite trainer, no matter what workout I am doing I feel amazing after the time stops! And sometimes it feels like you have just started a workout and you are already done. Time flies (literally). I cannot believe I am half way through month one.  I have to be honest, I did not think PIYO was going to be enough. Even though cardio is not my favorite but I do like to get my heart rate moving. But even if you are aren't jumping around doing agility you still work up a sweat & you are still moving. You are moving in a different way, but you will work you bootay off!

 

Thirty minute workouts give or take low impact do you think you are going to get something out of it? You are using muscles you truly do not use in your day to day routine. When starting any new routine you get nervous and worried you will not see the results, but you have to trust the process. And I truly believe that is why some people do not stick to programs in the first couple weeks and throw in the towel. WHY? Because sometimes they do not feel challenged enough. It isn't hard enough. This program is something they typically do not do normally. You just want to give up and go back to your "normal" routine. That is where most people fail and hit a plateau. If you stay in your normal routine you continue to work those same muscles & you won't see results as much as you would like too. You have to step outside your comfort zone every once in a while.  Work new muscles, try new things...you never know what could happen?! Try the program for 30 days..see it through to day 30; following the program to a T, then make your decision about quitting & moving onto something else.

 

Bummed Knee

Unfortunately, when it came to working out I did not have a choice. If I wanted to get back to it PIYO was the only thing I could do or lightly walk. You can't see the picture to good, but my knee gets tapped every time I go to PT so I can warm up with running. It's not comfortable believe me. The white tape is the bottom layer & the brown tape we push my knee cap over from the right side to the left so it is "centered." The goal is to keep it on for 48 hours, if it is uncomfortable it can come off. It hasn't lasted more than a day, but I do honestly try to keep it on that long & workout with it because if it helps, then it could help my knee issues a little bit. But I must say I am very glad that PIYO is the only program I can do, because I truly enjoy it. I get frustrated sometimes because my muscles need stretched and it hurts, BUT it is working! It tests me and it is mind over matter. I try to push myself a little further each day.

Believing you can is the first step. Next come up with an action plan. Write a schedule of your workouts down (even though you get a schedule), but that way it is visible and you know what you are doing each day. If it helps start creating a vision board with your goals (weight loss, what size you want to be, maybe your future swimsuit you want to wear). When you put your goals in front of you where you can see them everyday, it makes you work ten times harder.

Motivational/Goal Board

What does week 2's schedule look like?

Monday - Sweat
Tuesday - Define: Lower Body
Wednesday - Core
Thursday - Define: Upper Body
Friday - rest
Saturday - Sweat
Sunday - Core

I can't exactly say what my favorite workout of Piyo is just yet. And I only say that because I have not done all of them yet. From the ones I have completed so far I would say Sweat and Upper Body. Upper body is a little short for time but you still can get a great workout, you can always add something else to workout longer.

I have been delaying writing this post not because I don't have words to say or I don't like piyo. It is because I didn't really give my all. It has been getting to me. I had a bad week during physical therapy. I really was struggling with not being able to workout during PT days and when I was having a hard time running,I just felt defeated. It's hard to accept I can not physically run when I want and some plyometric exercises still bother me. It is hard to be "restricted," but I have to learn to work around it and do what I can. If I push myself harder, I could hurt myself more & set myself back. And if I quit what does that say about me?

So onward and upward. I gave myself some time to sit and think about where I am, how far I've come, and where I want to be. It is just a chance for me to regroup and get my mind right. So, I have the right mindset & ready to kick butt on week three.

 

If you would like more information on joining my next Piyo Accountability and support group to get customized meal planning, tips and recipes to help you start and complete your Piyo Journey please contact me below!

 

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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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Goodbye Detox

Another phase down.

 There is ONE STINKIN'  week left. 

I'm not complaining here, but I so can not wait! 

I think I have been counting down the days since day two...boooo. But I know I needed this because I put my body through hell & high water weeks ago. 

Do I regret signing up myself & the bf? NO, but I'm sure Eric does. 

Every time I think of quitting, I stop to think why I started what was my reasoning. Then I think of my challengers & followers. What would they think if I quit and they get me going. And then I tell myself 7 more days, just 7 more days.

I feel much better than I did on day 11. I really was getting myself worked up because of how I felt when I did this one year ago. It's difficult when you remember those things because you expect to feel the same way. BUT it does point out that 1. everyone is different : so something I am experiencing you may not. 2. Every time you do the reset it could be different. It all depends on how you treat your body and i'm pretty sure this go around I did a bang up job eating crappy.

So, last night we went out to watch the Pens game...that was difficult. The temptations of pizza, drinks,  edible arrangements, outside spring/summer fun. I will say I did great 100% on track!!! I took my supplements before we left & packed my dinner to eat there, grabbed my gallon of water and we were on the road.

 

              

Another struggle today....prepping for Mother's Day. The cooking and the baking...the house smelling so good. I am a little jealous that I won't get to try my Molten Chocolate Cake (recipe to come later) & my Meatball Casserole (recipe posted soon).

              

                

 

But I am so excited because it is the LAST DAY of the detox mix!!! WHOOP WHOOP, jumping for joy over here!!!!

               

 

Ready for Phase 3: Restore

Week 3 : 21 Day Fix Update and Progress

 

It takes 21 days to create a habit. Twenty-one days to make it part of your daily routine, your lifestyle, something you don't even have to think about. But if think of all the reasons why you can't do it. You don't have enough time. Your too busy. You are to tired and can't get up early before work or have to get things ready for the next day when you get home from work. Then you are truly making excuses and believing all the negativity.

 

STOP THE NEGATIVE TALK!

 

The only thing you need to listen to is the belief in yourself. If this is something you want to do, if you are ready to make the change. That is the only voice you need to listen to. Take that step believe in yourself and the rest will fall into place.

 

 

No matter what if you want the results you have to put in the work. The program is seven days a week but only thirty minute workouts. You have the time, you must schedule it in. NO EXCUSES. The third week you are given the option to do double up days to get max results. You don't have to it is totally your call. Here is what the schedule looks like for double days:

 

Day 15- Total Body Cardio Fix & Pilates Fix

Day 16- Upper Fix & Cardio Fix

Day 17- Lower Fix & 10-minute Fix for the Abs

Day 18- Pilates Fix & Total Body Cardio Fix

Day 19- Cardio Fix & Upper Fix

Day 20- Dirty 30 & Pilates Fix

Day 21- Yoga Fix

 

I started out with double days because I wanted to challenge myself a little bit. Honestly, I made it to Wednesday. I was spreading the workouts out...one in the morning before work and the other right when I got home. I was so so very hungry come night time doing doubles. I felt like I was working too hard and pushing myself to the extreme, so I stopped. You have to do what is right for you and listen to your body. But if you are going to do the doubles, I would highly suggest adding an extra protein into your meal plan. You will need it or you will just burn yourself out.

 

 

I used to hate lifting weights because I was always under the impression that girls who lift heavy will bulk up and look way out of proportion, but not the case. Ladies, lift weights if you have been putting it off for that one simple reason. You are not going to bulk up. I can promise you, that you will feel stronger, determined, want to push hard, and you will gain muscle BUT lean out. You may not see a difference right away and in the beginning when you start out, but I promise you if you stick with it you will be so unbelievably amazed at the process. I can say that because this picture shows something I have been working on for awhile. My legs have always been something I just never really liked, my thighs were just a little too big and I am starting to get a leg muscle pop. I love the mix of cardio and strength training together, it targets different areas all at once vs. targeting one muscle group.

 

 

 

I will keep saying it....the 21 Day Fix, you do not starve yourself. You are not eating like a rabbit. You are fueling your body and eating actually food. You are not following a diet plan and eating things that you do not like. Read over the book when you receive your package and plan out what you want to eat and when. Each color container has a list of foods to eat from best to not as good for you. Make different recipes, try new things, and if you aren't sure what something would be considered head over to the beachbody message board and type it in. Someone will get back to you and tell you what containers you should be using. It is as simple as that! All the guess work has been completed for you!

 

SIMPLE NUTRITION + SIMPLE EXERCISE = RAPID RESULTS

 

And you are in luck the 21 Day Fix Challenge Pack promotional price has been extended until tonight  at midnight. If you missed getting this program once, you do not want to miss it now, lose those last 10-15 lbs, learn about proper portion control and nutrition, and lean out. The results from my test group are starting to come in and I have never been blown away with results like these for three weeks....IT IS CRAZY!

 

 

Don't miss your chance to make the change. This program is for anyone. For someone who has never worked out a day in their life or for someone who is a fitness guru. This is designed for you! Struggle with what to eat and when to eat. This is designed for you! This is your last chance to sign up and get in my March 10th, Bikini Ready in March Group. Interested? Fill out the challenge application below to be considered!!!

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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.



Beta Phase: Week 1-3

If you have been waiting for my weekly update on Beta I am apologizing to you RIGHT NOW! I have NOT made a weekly post since the last week of Alpha. My mistake, I had both week one & two completed but just NEVER published them! And now it is time for week 3 as well so your getting a whole lot of information all in one!

Beta is WOWZERS!!! It is a notch up from Alpha for sure, but in a good way. You certainly do not start off slow with knee raises, rather jump right in and get to breakin' a sweat! Your speed is increases from the second Shaun T says, "your focus starts now." And it does not stop until he says TIME. 

I will officially say it is time for me to buy new shoes. I am the cheapest girl when it comes to buying new workout sneakers as for me to say this they must be bad. The one way I knew right away, was when I started to do speed kicks. For thirty seconds you are kicking as fast as you can while one leg acts as a base leg. And that base leg the outside part of my foot/bone was really starting to hurt. It felt like I was putting too much pressure on it. So new workout kicks here I come! 

Remember from the last round how spider lunges were just not my favorite at the beginning and I really needed practice? Well in Beta you do running spider lunges !!!! And nope I don't need practice I feel like these are the coolest thing ever!!!! You are constantly moving, not stopping which makes it better. I feel like I am running away from someone or something. Get yourself in the act, and just have fun with your workouts. I know it sounds crazy and you may not understand why I like these, but just give them a try for me....please?

With Alpha you were at least a lower pace not always nonstop/going. There were places even if the timer kept going, you knew the exercises were starting slow where you could sneak in a quick drink. Honestly with Beta, it seems that if you do want to take a drink you miss the whole thirty second exercise! Get my drift?? And hey sometimes a girl just needs her drink...right?! Beta is just in a whole new world!!

Week 1 Schedule:

Monday- Core Cardio

Tuesday- Speed 2.0

Wednesday- Rip't Circuit

Thursday- Dynamic Core

Friday- Upper Focus & Core Cardio

Week 2 Schedule:

Monday- Dynamic Core

Tuesday- Core Cardio

Wednesday- Rip't Circuit

Thursday- Upper Focus

Friday- Rip't Circuit & Speed 2.0

Week 3 Schedule:

Monday- Core Cardio

Tuesday- Upper Focus

Wednesday- Speed 2.0

Thursday- Rip't Circuit

Friday- Dynamic Core & Speed 2.0

I have to say out of each workout in this round there isn't one that makes me a little sluggish in the morning knowing that it is on the schedule for the day. I truly love each of these workouts and I think it is because they are fast paced, always on the move, sweating up a storm kinda workouts. Sounds fun right? Can you truly sit and think for a minute of something that is your stress reliever. Something that just gives you a natural rush of energy and you feel like you can conquer the world after. Something that you are just truly truly passionate about. You know this will always make you feel good, it is your "go" to?? I have to say working out is MY "go" to. I can count on a good workout, for stressful days, just when I feel like working up a sweat, just for something to do, or to let go of some frustration. I love how I feel right after working out. I feel like I get up, go workout, and when I am done it is like a fresh slate. A clean start to the day.

Speed 2.0 is my number all time favorite workout. I did not like Speed 1.0 because I could not get my feet and hands to move together. This one there is just something about it. It is set up different than speed 1.0. There are two different rounds,  three different levels-each level increasing with speed over time. The last round is straight from the top. You combine every exercise from rounds one and two as a last final go around.

 

I love the program...not just because this is twenty-five minutes. But it is quick and effective. I have been at this program for eight weeks and I can feel my stamina increasing as before even thoughtI was in shape, some exercises really pushed myself hard and sometimes I needed to stop and catch a breath. I can feel my muscles getting stronger & slowly but surely I am getting my abs!!

 

So moving forward to week 4 and the program is almost over. I can't believe it. It's amazing how fast these programs & challenges go when you find something that you love and stick with. It takes 21 days to create a habit. The rest is dedication and commitment.

 

Are you looking for more accountability & support. Want to be apart of a group of individuals who are just looking for the extra encouragement. Ready to learn about clean eating & a healthy lifestyle change? Or if you are just looking for more information and want to discuss anything at all please feel free to email me at alyssayourish@gmail.com and I would be happy to help!!!

 

Weekly Update and Progress- Week 4 T-25

Another week comes and goes. Can you even believe that October is here?! This year is flying by and I guess it is just not going to slow down anytime soon. 

Dream Big

It's a new month and time to start fresh with a clean slate. Don't look at it as if the year is almost over. YOU are just getting started. I don't care if you set a goal for yourself back on January 1st as your New Years Resolution...you are going to write that down again and push hard for the next three months. Don't think it can happen?? I DARE you to try it. Give yourself 90+ days to go in 100%. Put your head down and focus - see what can happen. 


So lets talk about the week. T25 it just keeps getting better and better. I really can not get over the fact that this program is only twenty-five minutes long and you are sweating by the end of it. I know I say it probably ever week, but Beachbody really NAILED it on the head when people said they wanted a shorter workout, but with the same crazy good results. I love how each DVD is different but the same in some ways. Each move you do is thirty seconds and even though you may not think it is enough time to really work your muscles....trust me it is! You really FOCUS for these thirty seconds. You slowly work your way up to the "hard" step in a matter of two minutes. You get no breaks it is just non stop from the time you push play until you end at the cool down phase (unless you need a break of course).

I am going to be honest with you of course.....

This week I really really struggled. I didn't struggle with the getting up and working out aspect so much. It was more the going downstairs and when I pushed play, my head was literally all over the place. Which in my mind is BAD. I was not there mentally. I still did the workouts but I would give myself a three on a scale up to five. I am boggled but why happened last week, because everyday I look forward to going downstairs as getting a good sweat sesh in before work. It is my SANITY. It is what makes me clear my head from all those random thoughts. And I just could not do it. I was just going through the motions. Stopping when I needed a drink. Usually, when Dexter lays by my feet I pick him up and put him on the chair & last week I caught myself petting him...in the middle of my workout! I was watching the time clock. Just bad, very bad. I still them, but I didn't push myself to my max and best potential. 

Onward and upward... Right??

One thing I always say to my challengers who either had a bad week or skipped a few workouts is it's okay, you are in the learning process. Dust yourself off and try again. If you know you are not going to be able to do a workout that day, really focus on your eating. 

I always thoughts loosing weight came from working out....WRONG! Well not totally, you can loose weight from working out. But, it is not the number one reason. Fueling your body with the proper nutrition is. That is right, you heard me, nutrition is key!!!! 

This week was great with eating. I have been drinking my shake for breakfast because it is quick and easy for me with work. I had my complex carb and lean protein for a mid-morning snack (apple/peach w/14 coco roasted almonds OR two plain rice cakes w/natural pb and bananas). Lunch lately has been TONS of fruit (because summer fruit is my FAV) along with tuna on salad or a flat sandwich bread. Dinner: ranges all the time. Turkey chili, turkey meatloaf, baked ziti, salads, grilled chix, fish, etc. 
 

Clean Eats

The only bad thing I noticed this week with me was my late night snacking. Not sure what was up with that but I was always craving a snack after dinner time. I have been making myself a cup of green tea w/honey when I am craving something or before bed and that always seems to work. If I don't have that cup of tea I am always in the kitchen looking for something. So if you are a late night snacker like me try a cup of warm green tea. It's the time perfect time for it too, it's getting a little bit chilly every night!!

Which brings me too my favorite season!!!! FALL. I simply love it. 

Overall, week 4 was an okay week. And the reason why I say that is because food was on track - but the workouts Alyssa was MIA! But we are starting fresh with a clear mind and a new goal to help stay on track!

Ever feel like you are just not mentally there. You are there physically, going through the moves and the motions, but your mind is racing with a million different thoughts? YEP, we've all been there. But the good thing about my online health and fitness challenges- is that you do NOT have to go through it alone. You have the support from me (your coach) and from the other challengers in the group. We are in this TOGETHER. To SUCCEED together. Want some more information on my next group starting??  Send me a private message on Facebook or email me. I would love to chat with you to see if this is something you would like to join.

HAPPY OCTOBER!!!!

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.

             Tracking your food-

         really keep yourself on track

Clean Eating

I have a lot of people asking how many calories they should be eating a day will keeping up with a healthy lifestyle. Truth is: we are all different and every ones calorie intake is different. So, let's start by figuring out exactly just how many calories you should be consuming. There is no straight forward number that everyone has to be following. Do not compare yourself to anyone but you.Take your personal info into account. This is a good site to  calculate your calories here . It takes your BMR, Physical Activity & goals into account.

Once you get the number of calories you should be eating remember it. You have to eat this number every single day to lose weight. After you want to make it a priority to track your food every single day. Some people ask why they really need to do that and honestly it will keep you on track. If you don't track your daily food intake how are you going to know how many calories you have left, without going over?

I used to disagree with tracking your daily food. I always thought as long as I worked out and sort of watched what I ate I would be fine. But we know how this goes, you start to fall off track & slip up. I then started to hit a plateau where I wasn't losing weight, I was getting frustrated, upset, and I just couldn't understand why. Once I did I realized I either wasn't eating enough or eating too much. 

There are a couple ways you can track your food, you just have to find which one works best for you. 

1. Write it down in a notebook: grab your paper and pencil and write it all down old school. I started doing this at first but the hard part was you really need to make sure you wrote the calories right then and there or you'd forget. Another downside to this was it doesn't calculate your sugars, sodium (etc.) unless you write them down, so it is not as simple. 

2. My fitness pal (MFP): you can sign up online or download the app from your smart phone. You put in your information and then you search for your food. It really helps and already calculates everything. The only thing I do not like about this app is sometimes it doesn't find your food so you have to enter all the ingredients and things like that, so it takes a little longer than usual. 

3. Fooducate: this is the newest app I am using thanks to a friend. I was getting very frustrated with MFP that I needed something new because I had to keep track of my food. This is also very helpful because instead of writing in what you are having you can scan the bar code, it brings the food up and actually grades it from a scale from A-F. How cool is that?? It then tells you pros & cons of eating this. If there are any artificial sweeteners, highly processed food, etc. It then counts down your calories every time you add food/drink and takes into account your exercise you do for the day. Simple and quick! Highly recommend using this app to track your food!

You may be like me and totally disagree with tracking food but this is honestly the best way to do it. If you have eat a plateau or are feeling sluggish chances are you are not eating enough. You are waiting too long to eat. And this really helps you focus. Find what works for you and stick with it. This will really open your eyes up to how you are eating and if they are the right types of food. 

                                                    Fooducate