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



21 Day Fix Extreme

 

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

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

- I'm down 3 pounds & some inches

-I'm gaining muscles again

-Abs are peaking through

-Calf muscles are showing

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

-Clothes are fitting looser

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

-I'm not perfect

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

-My mind is clearer

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

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

-I'm so a schedule type of girl

-There is no such thing as the perfect body

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

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

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

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

Don't compare yourself to others. 

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

Trust in the process.

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

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

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

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

                                                     Cinnamon Apple Spice

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

You are beautiful.

You are amazing.

You are strong. 

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

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

 

 

 

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Turkey Chili - 21 Day Fix Style

1 tsp. olive oil

1.5 lbs ground turkey 

1 medium onion, chopped

1 medium green bell pepper, chopped

3 cloves garlic, finely chopped

1.5 tsp. ground cumin

1 tbsp. chili powder

1/2 tsp. sea salt or Himalayan salt 

1/2 tsp. cayenne pepper (optional)

2 (15 oz) cans black beans (or pinto), drained, rinsed

1 (15 oz) can all natural tomatoes, no sugar added

12 fresh cilantro springs, finely chopped (garnish) 

1. Heat oil in large saucepan over medium-high heat.

2. Add turkey, onion, bell pepper, and garlic; cook, stir occasionally for 5-8 minutes or until cooked.

3. Add cumin, chili powder, salt, and cayenne pepper; cook, stir occasionally for a minute.

4. Add beans and tomatoes (with liquid). Bring to a boil. Reduce to low heat, gently boil, stir occasionally for 15-20 minutes or thick.

5. Serve warm, sprinkle with cilantro. 

I'm A 21 Day Fix Grad.....AGAIN!!!!

It is official as of today, I am officially a 21 day fix (the original) grad AGAIN!!!! What does that mean? It means I have committed to the program in full and just finished it up again. I completed the program when it came out back in February of last year & I was doing some workouts here and there before , but I never went in 110% like I should have. This program is mind boggling, not only does it focus on the fitness piece but it targets the nutrition one as well and lets be honest we all know most of us struggle with that piece much MORE!!!!

BUT....to my surprise i wasn't paying attention and it was scheduled to release when I would finish week one. I didn't want to start another round of max 30 and stop, but i also wasn't keen on doing the 21 day fix for one week. That is when I decided to commit to the 21 days and dial into my nutrition. The first time around I focused on my nutrition for the first week, then I was just doing whatever (not good....) You can see my update on round one HERE

I committed and I was finishing it again!

Nutrition is honestly just one of those things that's a HUGE struggle for me. I feel like its a mental game. I crave something, know I shouldn't have it, but sometimes I still do, and then feel terrible after. But nutrition is honestly one of those things that make or break your results. Don't get me wrong, you can still lose weight by just working out, but eventually you are going to hit a plateau & not see much progression.

80/20 Rule

 

I started to prep myself mentally and get my head in the game. I would write on my white board how many of each color container I was allowed to have and when I put it in my lunchbox for work I would cross it off. I am a create of habit so when I meal prep I do it for the whole week and pretty much have the same thing everyday & just switch the protein. And then for dinner I pretty much keep it simple. I find that this is what works best for me. And meal prepping/planning is one of those things that takes time so don't get frustrated if you don't have it perfect the first time. 

21 Day Fix Approved Lunch

                       

I will tell you..... YOU WILL FAIL, IF YOU PLAN TO FAIL. 

Meaning if you aren't planning for the week you are prepping to fail.

This is only speaking from experience, since I've been planning these three weeks, I have noticed I am less likely to sneak in treats or fall off my meal plan, and it's because it's right in front of me with no guess work.

Clean Eating & Working Out get you the results!

Even if I was the lone wolf completing it by myself, here was my schedule for the next 3 weeks :

MONDAY - Total cardio fix

TUESDAY - Upper fix

WEDNESDAY - Lower fix

THURSDAY - Pilates fix

FRIDAY - Cardio fix

SATURDAY - Dirty 30

SUNDAY - Yoga

I must say I was so SORE after week one, but didn't understand why because I just completed InsanityMax 30 one of the hardest cardio programs ever. But even though this isn't as intense you are working completely different muscles. Muscles you haven't used in a while, so yes you are going to be sore.

Never Say Never

                            

I challenged myself more. I got inside my head just like I did with Shaun T and told myself I could do more. When I wanted a break I pushed myself harder and certain exercises I used heavier weights, because the lighter ones were just to easy. And because of the changes I made, giving 110%, and sticking to my nutrition (80%) clean, I am seeing results!

Day 1 to Day 17

This program is totally worth it. It takes the guess work out of your nutrition. It opens your eyes to what you were eating, how much of it you consumed, and how much better you feel & you are full after following the portion controlled containers. This is a PERFECT program for anyone who wants to focus on nutrition. If you are a beginner , you can do this to! There is a modifier for every workout. It doesn't matter where you start.....all that matters is you START!

I BELIEVE IN YOU!!!! YOU CAN DO THIS!!!!

 

If you have questions about the fix or fix extreme, want to know a little bit more about a challenge group feel free to send me a message : alyssayourish@gmail.com or add me on FB and I would love to chat with you! 

YOU CAN DO IT!

 

My next challenge group is officially opened and I am now accepting  to join. This group will begin on March 2nd and it will be just for the 21 day fix or the fix extreme so you have options. If this has peaked please take a few minutes to fill out the challenge group application below, to be considered.

 

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Coconut Shrimp

Shrimp is another weakness of mine and I pretty much tend to make it the same way. Add a little bit of flavor but it sometimes it just needs a little bit more flavor.

I was scrolling through Pinterest of course and came across this! I've had it before in restaurants, but never made them at home before... here goes nothing.

Ingredients :

1/3 cup all purpose flour
1/2 teaspoon sea salt
1/2 teaspoon pepper
2 large eggs, beaten
3/4 cup Panko bread crumbs

1 cup sweetened shredded coconut

1 pound raw large shrimp, peeled and deveined with tails attached

vegetable oil or coconut oil

 

 

How to prepare :

 

1. Start with 3 medium bowls. Combine flour, salt, and pepper in one. Beat the eggs in the second bowl.  Combine Panko and coconut in the third bowl.

2. Dip the shrimp into the flour, then the eggs, and then dredge the shrimp into the coconut mixing, pressing gently to adhere. You want a lot of coconut on each shrimp. Set the coated shrimp aside on a plate as you coat the remaining shrimp.

3. Add enough oil to cover the bottom of a large skillet on medium heat. Fry the coconut shrimp in batches - do not crowd them in the pan. I fried about 6-7 at a time. Flip after 2 minutes and fry the other side for 2 minutes or until golden brown. I like mine a little darker, so I fried each side for about 3 minutes.

4. Place the finished coconut shrimp on a plate lined with a paper towel as you fry the rest. Serve with your favorite sweet chili sauce or an orange chili sauce (which is 1 part Thai sweet chili sauce to 2 parts orange marmalade). 

5. Sprinkle with a little chopped cilantro (optional) and serve. Leftover coconut shrimp keeps well in the refrigerator for up to 3 days. Fried coconut shrimp freezes well, up to 2 months. Reheat for 10 minutes in a 350F oven-- or until thawed and warm.

Coconut Shrimp

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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Week 5 and 6 Progress - Insanity Max 30

It's been a little bit since my last update, two weeks to be exact. My last update was when I completed my 30 days. I lost one pound...YES just one. Why did I only lose that pound, because I was careless with my nutrition. That is the 100% honest truth. You can NOT go through an intense workout program & put yourself through all this to see half a** results. Why would you want to do that? To me that would be just torture and with this program it is far from easy.

This program tests your limits, your true strength, and really makes you get inside your head to go one second longer. This isn't a question of can you or can you not do it. It's about how long can you go for. Could you make it longer than last week. Can you prove yourself wrong. You just don't finish month one and slowly continue into month two. Of course Shaun T throws in new moves and certainly challenges you. What doesn't challenge you, will not change you.

Month Two has begun

Like I have said before time and time again.. cardio is just NOT my thing. I'm not really sure, maybe because I was never good at it, so I never worked to be better. So, when cardio was day one during the start of this program I always dreaded it. Then consistently over time, I was building my endurance and my time was increasing... I was becoming better. When month two came around, I was extremely excited. I had a feeling it was going to be totally different, but challenging in a way & boy was I correct. It's a new month, so it is going to take some time to learn the months, but slow and surely I got them down, and with my endurance built up I surprised myself and made it to double digits.


Month Two Workout Schedule -

Monday : Max Out Cardio
Tuesday : Max Out Sweat
Wednesday : Max Out Power
Thursday : Max Out Strength
Friday : Friday Fight - Round 2
Saturday & Sunday are still for rest days with an optional workout PULSE.

I use Saturday and Sundays to get my head right and reflect. I sit down and see where I really struggled during the week and what I need to work on better. What can I do to be better. Nutrition has been one thing that is truly a struggle. I have always struggled because I have never really been much of a cook and it has never been much of my thing. So I have been trying to get better, little by little. Another thing I need to do is channel my inner me and dig a little deeper in my workouts.

I found this quote the other day and just had to laugh. Because sometimes this is how I feel. You work so hard and you try everything in your power to get your six Pack abs and they just don't seem to becoming in like you want them too. But we all have to stop and remind ourselves this is a lifestyle change. Those abs aren't going to come in overnight. It takes hard work, exercise, nutrition, and dedication over time. Set goals for yourself and keep a plan in mind. Don't get frustrated when you don't see results overnight. Take weekly pictures & measurements so you can see how far you are coming. Focus on your non-scale victories. And be proud of how far you make it each day.

 

There are a few things that get me through Insanity Max. After my workout is post workout fuel. An apple for fuel to boost my metabolism. And the orange drink is P90X results and recovery. It helps repair muscles after an intense workout. Get a glass of cold water, two spoonful's, mix together, and drink. The bottom picture is something I have been adding in first thing in the morning to help aid digestion. You can read the healthy benefits HERE.

 

This week for nutrition I am going to try to eliminate dairy, keep my shakeology with water, and really stick to eating from my meal plan. Sometimes for me it is hard because I get busy with work and lose track of time. My metabolism is low and then I want to eat every carb in site. I will also be sticking to my two carbs a day. Lately, I have been sneaking in an extra one here and there, eating popcorn when I want to, and over doing it with rice. Just because I eat healthy doesn't mean I can go overboard.

 

 

This was one of my favorite recipes of the week. Easy Burrito Bowls from chipotle.

 

 

 

I know that my endurance is increasing. And I am getting stronger because I can do more push-ups standing on my feet vs. going down on my knees. My shoulder muscles are starting to come in. Moves that were difficult or I had to modify are getting easier and I am getting better. I feel stronger and like I can conquer the world. But this program is defiantly working because I am seeing muscles again in my calves, my abs are starting to come back, my arms are leaning out. I can't speak anything but good things about it. And remember I was NEVER a cardio girl, lifting is more my scene.

 

 

It's not always easy to get up and push play but you just have to remember your WHY. Is it strong enough to motivate you and not give up. Can you challenge yourself to be better than yesterday. Don't look at where you started and compare yourself to others. Are you plugged into a support system where individuals can keep you on track & help you reach your goals. If you need help getting on track or want to be apart of my next accountability group, take a moment to fill out the application.

 

 

  

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Truthful Thursday

So it's Thursday and it is time to get a little truthful. If you have been following my blog you know I have been completing PIYO and my progress/updates are at week 2 because I restarted week 3. I was slowly into it and with physical therapy, I kind of just lost my motivation (I told you I would be truthful). And in the last week and a half I have not done anything. This weekend I really took some time for myself and had to have a really good talk on my goals, why I started my journey, and what was going on with me.

I have truly been feeling lost and not knowing who I am. I cannot tell you when my mindset really started to shift but I have went to see my PCP and we are waiting for my blood work to come back (another blog post at a later time) Until then, I felt like I was letting my body and my negativity really take control of my life. I wasn't getting up in the morning to workout, I ate whatever the heck I wanted without really watching, I wasn't reading my personal development daily, and my whole mindset was pity me. I told myself this was no ones fault BUT your own. You have no one to blame for the excuses & decisions you have made. If I do have a health issue (we will deal with that when it comes down to it) but instead of throwing a pity party... I could have still kept my same normal routine.

Like I said in the beginning...this is truthful Thursday.

 I have been quiet.

 I have been MIA.

I have been looking for the right words, but I realized there are NO right words.

I'm honest with myself and know when I need to put my big girl pants on & get it together. This is me, 100% honest. Sharing my journey with you every step of the way. That means failures, success, weight loss, weight gain, life experiences, products, and much much more.

I am putting this out there for EVERYONE to hold me accountable. I have RE-STARTED Piyo this week and I am now on day 4. I am giving it my all this time around....no excuses. I am human and I mess up and take many steps back in my fitness journey (even as a coach). But every failure you encounter turns into an even BIGGER success story.

If you have questions for me or want to know more I would love to answer them. You can send me a private message on Facebook or email : alyssayourish@gmail.com 

Looking forward to chatting with you!