Insanity Max 30 : Thirty Day Update

Half way through Insanity Max

I first off have to apologize for not blogging about my week two & three updates. I wrote about them and thought I clicked publish, but never did. So you are getting my thoughts on weeks two-four.

I told you before, I never tried Insanity because it really scared me. I was never really a cardio girl and I would choose anything else other than intense workouts. See, I was always that girl wanted the results, but would do half the work. I wanted the results fast with doing that bare minimum. THAT JUST DOES NOT WORK! Also, when they say you cannot out exercise a bad diet, they are right.

 

 

This is the case in my thirty day progress. I pushed myself to the MAX on all my workouts. I really go into my workouts letting everything go and trying to do one more rep longer than before. But I can workout until I am blue in the face, if I am not focusing on the nutrition piece of it I won't see the best results. this is where the sitting down and meal planning comes into action. Also, really sticking to my portions. With Insanity Max they do a great job with including the 21 day fix portion control, they tell you exactly how much you should be eating. I must admit my nutrition has been off. I haven't done terrible, but I certainly have been lazy to not make a meal plan and kinda just fly by on the seat of my pants. I had a pity party for myself after I was feeling blah & decided since month one was over, I was going to be on my game starting month two.

 

 

I haven't really been using the 80/20 rule when it comes to eating. Always making sure I have my shakeology in the morning, along with my snacks, but I've missed a few snacks. I haven't been eating every 2.5 - 3 hours. I stopped using a timer at work and I have been busy that more than 3 hours pass before I have my snack which causes my metabolism to slow down & sometimes make bad choices and go grab a bag of pretzels instead of my fruit & almonds.  Out of sight out of mind... right? I never buy junk food or sweet treats to keep at my house, because I know if it is here I will eat it, and I have no control. Even though I know I shouldn't eat it and it isn't going to help me reach my goals, but some how my mind always seems to win. EPIC FAIL!!!! I know what I need to do, but food has always been a constant battle for me.

 

 

Eric has committed to doing Insanity Max with me. And some days because of our schedules we cannot workout together, but when we do we both feel that we push harder than by ourselves. For me I feel it is because I don't want to "fail" in front of him, but honestly that is the whole idea behind the program. He has been a champ throughout this first month, I will say that he has missed a few days here and there & his nutrition isn't all that great; he is still working out & honestly that is a HUUUUGE step from having to twist his arm to run with me & at home workouts....he never wanted to do!

 

 

I'm not sure if Eric took his measurements from day one & I don't believe he did for day thirty. I do know he took his weight, but hey one step at a time with him... right? This is the longest he stuck to a home program so I do have to say I am proud of him. With that said here are my pictures day 1 from day 30.....

 

Gave it my all during the thirty days, never skipped a workout, but my nutrition was all over the place.

 

 

 

I don't even recognize the person from day one. I was totally uncomfortable and it even looks like I am trying to suck in everything from my bottom picture. From day one to day thirty it looks as though I have some progress. Ready for the stats??

 

 

Day 1 -

 

Weight 142.8

R & L Arm 10.5

Chest 32.5

Hips 36

Waist 32

R & L Thigh 21.5

 

Day 30 -

 

Weight 141.8

R & L Arm 10

Chest 29.5

Hips 35

Waist 28

R & L Thigh 19

 

In this whole thirty days I lost ONE pound...yes ONE! But I lost 11 inches. It seems kinda weird, I know because I only lost a lb, but I feel slimmer. And I truly never measure my progress but the scale. Although, I am a little discouraged, it is no ones fault but my own. I must start writing down my food & really be prepared. If you want the results, you must do the work. Even the work you really stink at!! So, it is on to month two and I am determined to make this month the best one yet. I am giving my all & really focusing on my nutrition.

 

 

If you are ready to get started on your health & fitness journey. Or need help getting back on track, I am starting an EXCLUSIVE Insanity Max TEST GROUP. Please take a moment to fill out the application listed below to be considered.

 

 

 

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What is an Accountability Group?

 

What is an accountability group? How does it help you reach your fitness goals?

 

Have you ever started your weight loss journey and after two weeks decided it was either too hard or you didn't see the results quick enough so you gave up? Maybe no one supported you in your journey? You didn't like the workout program?

 

This was all me at one point until I heard about a challenge group & just invited myself to be in one...best decision to the day ever made!!

 

What is an accountability group? this is a group that is done online in a closed facebook group. or we could have a local meeting place if people were closer.

 

Why is it done online? it is easiest to run them online that way everyone is able to join and you do not have to be from a specific city/state.

 

Who can join these groups? anyone is able to join the groups. you just have to want to change your current situation and be ready to be surrounded by a group of amazing people.

 

Why join? like I said before have you tried to workout and then two weeks into it you just gave up? maybe you weren't sure where you start? if this is you, the support group is full of individuals who are where you are & with a group for all of us together we push each other to reach our goals and NOT give up.

 

Where is the done? this accountability is all done online, but the workouts are done in the comfort of your own home! 

 

What will you get? every morning I will post a small assignment or video that will last no more than 5 minutes. A tip to get you through the day, recipes, things that have helped me stay on track, meal plans, meal prepping, etc. I mean this is only half the stuff...every group is different and I tend to make my posts on what everyone has questions on, what they are struggling with.

 

An Accountability group is just another way for us all to stay on track. Because let's be honest.....we just can't do it by ourselves!!! There are times where we get frustrated, we aren't seeing the results we want so quickly, maybe we are struggling with our meal plan. When we struggle by ourselves we tend to let the negatives come into play. But when we are in an accountability group you have people cheering you on. Asking where you are if you do not show up daily posting all about your day. When you go to reach for that cookie a light bulb goes off and you think about the group and you put the cookie down. And if you don't put the cookie down and decide to eat it, you are in the group posting about it and everyone is saying okay, and giving you tips to swap it out next time and saying you can do anything & everything!

 

It is a safe place for everyone to come that have a weight loss goal! I remember when I started I was so scared. I did not know what anyone was going to think of me. Were they going to judge me? Was I going to be accepted?

 

 Guess what?!

 

No one knows about this group except, you, the other challengers in the group, myself  (as your coach), and then anyone you tell. This group is totally secret and everyone in the group is there for one of the same reasons. That is to get healthy and start a new journey.  Everyone may have a different end results and a different goal in mind, but we are ALL in this together. We all cheer each other on, we all are here to inspire. I may be the coach, but this is YOUR group. Tell everyone in the group what is working for you, shout yourself out for how much weight you have lost, your non scale victories, anything you want! Make the group fun, exciting, and most importantly BE YOU!!!!


Do you have more questions about accountability groups? Do you want to know when my next one is? Feel free to email me : alyssayourish@gmail.com and I will answer you back within 24 hours.

If you are ready to sign up and start your healthy journey TODAY, please take a moment to fill out the application listed below!

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Is There Ever a Right Time to get started on your Fitness Journey??

To be honest we all have fitness goals , right? We all want lose those stubborn last 10 pounds, tone up your arms, lean out, have six pack abs, run a half marathon. Whatever it may be we all have a goal, but are your excuses bigger than your why? 

Is there truly ever a time that is 100% perfect for starting. If you wait for the perfect moment you'll be waiting forever and you'll never ever start.

Here is a little secret: you just have to get started. There is never going to be a right time. 

You just have to start! 

It doesn't matter if you've never worked out a day in your life. It doesn't matter if you are a fitness guru and you've fallen off track. Do not wait until Monday morning to start fresh, decide you will make the change, and put it into action immediately. 

If you are a beginner and you don't know where to start (like me when I first started out) I joined an online support/accountability group.  This group taught me the benefits of clean eating, what I should be shopping for, how to plan my meals out, get my workouts in, and things like that. Not only was it a 'safe' place for me to go, I connected with people and made friendships. Being in this group helped because if you felt like skipping a workout or eating something terrible for you, you could post in the group and instantly someone would cheer you on to get your workout in or remind you of your goals to put that cookie down. 

These groups are lifesavers!!!

So there's no right time to get moving and get fit. You just have to want it and you just have to start! Never a better time than NOW!

If you want more information on my next online accountability group please feel free to fill out the application below or if you have questions email me: alyssayourish@gmail.com

 

 

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Fit in Three Weeks And Cash Back

What if you could lose 10-15 lbs in three weeks?

Apart of an amazing support system all done online?

Feel fantastic and confident?

Get results...in just three weeks?

Today is the last day to get this amazing program on SALE! That's right the 21 Day Fix!!!

You are going to get this program that tells you exactly what to do, simple meal planning, portion control with colored containers (food must fit in the containers) no worries you won't starve, 1:1 support, and kick but results! What else could you possibly ask for?!

This program is truly so simple and the exercises are for anyone. I want to teach you a healthy lifestyle and skip the diets. It just takes a little bit of planning on your part.

If you are ready please take a moment to fill out the application below and I will contact you.

**PS I am giving the first 4 people who commit TODAY a $20 cash back, along with a little something else for your fitness journey**

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Beast Turkey Chili

Makes 4 servings, 1.5 cups each

Total Time: 50 mins

Prep Time: 15 mins

Cooking Time: 35 mins

Ingredients : 

-1 teaspoon olive oil

-1.5 lbs lean ground turkey

- 1 medium white onion, chopped

-1 medium green bell pepper, chopped

-3 cloves garlic, finely chopped

-1.5 teaspoons ground cumin

-1/2 teaspoon sea salt

-1 tablespoon chili powder

-1/4 teaspoon cayenne pepper (optional)

-1 (15 oz) can kidney or pinto beans, rinsed and drained

-1 (15 oz) can tomato sauce (no-sugar added)

-2 tablespoon chopped fresh parsley

Directions :

Heat oil in large saucepan over medium-heat . Add turkey, onion, bell pepper, and garlic.

Cook, stir occasionally, for 10 minutes or until turkey is no longer pink.

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

Stir in kidney beans and tomato sauce; bring to a boil.

Reduce heat to low and gently simmer, stirring occasionally, for 15-20 minutes or until thickened.

Serve warm sprinkled with parsley.

Oven Baked Chicken Fajitas

Anyone who knows me, knows I am a sucker for Mexican food. So, when I was prepping for the week I wanted something different with a twist. Chicken fajitas are always a go to, but a baked chicken fajita?!?!!! It is baking in the oven now as we speak.

Ingredients:

- 1 pound of boneless chicken; cut into strips
- 2 Tbsp extra virgin olive oil
- 2 tsp chili powder
- 2 tsp cumin
- 1/2 tsp garlic powder
- 1/2 tsp dried oregano
- 1/4 tsp sea salt
- 1 (15 oz) can diced tomatoes - no salt added
- 1 small can of diced green chiles
- 1 medium onion; sliced
- 1 large bell pepper (red, green, yellow)

Directions:

- Preheat the oven to 400 degrees. Slice the veggies and chicken in strips.
- Place chicken strips in greased 13 x 9 baking dish.
- In a small bowl combine oil, chili powder, cumin, garlic powder, dried oregano, and salt.
- Drizzle the spice mixture over the chicken and stir to coat.
- Mixed diced tomatoes and green chile in bowl. You can also buy a diced can of tomatoes with green chiles already added.
- Next add the tomatoes, peppers, and onions to the dish and stir to combine.
- Bake uncovered for 30-35 minutes or until chicken is cooked through and the vegetables are tender.
- Serve with tortilla  shells or rice with desired toppings.

Tell me this is not delish!!!

One Pan : Italian Bake Chicken

Ready for a recipe that calls for three ingredients and really no prep time?!



 





HERE WE GO!

What you need:

- 3 chicken breasts
- 4 medium red potatoes
- Green Beans or (you can choose a different veggie)
- Italian dressing season packet
- You are supposed to use butter but I threw a little bit of water in the bottom of the pan

What to do:

- Preheat the oven to 350 degrees
- Cut the chicken in cubes, Cut the potatoes in half
- Spray the bottom of the pan.
- Place the chicken in the middle of the pan; the potatoes on one side; your veggie on the other.
- Top with half of the Italian seasoning packet and add a little water to the dish.
- Cover with foil and bake for about an hour.

Stuffed Ground Turkey Peppers

One of my favorite recipes when I was little. But I wanted to find my own way to make it. So that is exactly what I did.
 
Ingredients:
 
- green peppers
- ground turkey
- 1/2 onion; chopped
- garlic
- tomato sauce (your favorite sauce)
- sea salt
- pepper
 
Directions:

- Preheat the oven to 350 degrees. 
- Cook onion and garlic on low for a few minutes.
- Add ground turkey ; you can also add salt, pepper, and spices if desired for taste.
- As the turkey is cooking cut the tops of the peppers off, and hollow out the insides.

Hollow Green Peppers

 

- Once the ground turkey is cooked all the way through add your sauce. (I did not measure anything out)

 

Ground Turkey Mixture

- Fill the peppers with your mixture.

 

 - If desired sprinkle cheese on top.
- Place in over for 30 minutes; let cool for a little.
- Serve with a side of brown rice or black beans.

PIYO Week 1: Get the Results

 

So you wanna know the scoop on PIYO. The first official week is over & I'm about to give you the low down?! Piyo is no joke, but I love that you can still get a workout from strength & flexibility.

 

Imagine what you could get with :

*30 minute workouts

*Meal Planning

*Accountability

* Online Support

 

This was a program I was waiting for, as most of you know I injured my IT band back in June and was not working out. When I heard the program was being released I asked my physical therapist and he said slowly get back into it. I was nervous, but ready to go. With that said, I am going to share the good, the bad, the struggles, the triumphs. But I am so excited to be sharing my whole progress with you. I do have to say I was a little nervous because I am so used to doing high intense workout, but I know my body needs the stretch.

 

 
I just want to listen to my body and really focus on each stretch along with gaining strength. I'm excited to switch my workouts up. I know my flexibility really needs some work to it and that is a focus of mine. I want to be present in the moment & really clear my mind with each workout. I wouldn't mind losing some weight, but really focusing on toning up. Since having my knee injury, to be honest I was a little down on myself & I would go in spurts of clean eating, then I would fall off track & it was really hard for me to stay focused. So with PIYO I really need to be careful & cautious of my food choices.

What does week one of PIYO look like?

 

 

Monday- Align: The Fundamentals

Tuesday- Define: Lower Body

Wednesday- Define: Upper Body

Thursday- Sweat

Friday-Rest (sometimes I make my rest days on sundays)

Saturday- Define: Lower Body

Sunday- Define: Upper Body

 

 

 

 

 

I'm ready and my game face is on! I have decided that nutrition is KEY to see the results I have been lacking. I have decided to throw away the excuses (yes, as a health coach even i struggle with the self doubt), but my determination & challengers are what is getting me through. I am following the PIYO nutrition guide, BUT I have decided to use the 21 day fix color containers to use proper portion control. Because portion with food is also a key part in weight loss & staying on track .

 

 

Are you joining me for the ride? I will be providing weekly progress & updates here on my blog, my YouTube channel, & Instagram account. If you are interested in starting PIYO I am not accepting applications for my upcoming challenge group. You can be the next SUCCESS STORY & WIN MONEY!!!

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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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IT Band Injury

Are you a runner? A sports athlete? Physically active?

You may be curious as to why I am asking these questions & what it has to do with IT band syndrome. If you workout, run, or play sports this injury is mostly common. 

How do I know? I was diagnosed with about a week and a half ago. I was running with my friends & (I haven't ran much in a while, but I workout daily so I thought my stamina was up). We ran & walked five miles around a local park. I was starting to feel pain, but thought it was just muscle cramps from the heat or beginning to run. Around the last stretch I started to get sharp shooting pains in BOTH knees and at that point I clearly knew something wasn't right. I was in shear-utter pain...could not even walk in tears kinda pain. Came home and just had to ice my knees & try to relax the best way I could. Didn't do any physical activity, but was scheduled to run a 5K that Saturday. I should not have ran 

Saturday comes I get up & I'm super nervous for this fun little thing called run or dye. But promised myself to do what I could. I'm not even sure I ran a whole mile. At one point I caught up with my mom and we were running together, we started going down a grass hill & I just had to stop and go to the side. I was getting the pains again, but this time it felt like someone was stabbing me (not that I know what that feels like) just unbearable pain. Tried to pick up in run, then I'd stop. I heard someone say this is it, the finish line is there so I ran at a slow turtle pace, but did it & right at the end I hit a ditch & knew that was it. Crossed the finish line & so many emotions were running through my head....I was sad, hurt, upset, in pain, emotional, scared, and the list goes on. I stood for a moment looked for my mom & who we can with, when I found them it was a sigh of relief & I just broke down in tears.

Made a doctors appointment, wrote me a script for an MRI- which it came back for Illiotibal Band Syndrome, but wanted me to see an orthopedic because it could have been something more. Started to rest & ice til then. But if you've ever had a injury you know it can be painful & IT WAS! It was a struggle to walk at work, up & down steps, get in & out of the car, & push the pedals while driving. I never felt like I could relax it at all. It always felt tight & tense. And sleeping on my back was the only way I could get "comfortable" ....NOT. Worst way to sleep ever.

So here we are and I had my first physical therapy appointment :

 

 

Nervous and butterflies in my stomach is the best way to put it. My evaluation was surprisingly awful. I had very little strength when he was telling me to push against his hand. I was uncomfortable and uneasy, super sore from just the evaluation. Something just wasn't right & that is because my strength in my muscles & flexibility is slim to none. WHY? I had to ask, I mean I highly active & I stretch and I take care of me. BUT he said it is common in athletes and people who workout daily. When running your hips should be even and sometimes you aren't always, which causes you to put more pressure and shift your hip out, and strain your gluetes, it band, everything else....which in return causes the inflammation I have been having. 

 

I have been given some exercises to do at home twice a day, plus I have to go back to physical therapy twice a week for at least two weeks and if I feel better after that I can knock it down to one. They don't want me to push myself too hard where it starts to hurt like running that 5K, but I have to push myself to where I see results. I haven't ran or worked out since the beginning of June and I just feel lost. I can't relax my knee, I always feel like I'm flexing, and when standing you can tell a difference because my left leg is perfectly straight and the right is bent so I feel lopsided. I feel like it could also be something else, because the other night we were sitting outside just talking and I was getting a tingle feeling & I noticed my knee down to my toes were swollen. I wanted to burst into tears, but I held them back, I got to a point where I couldn't bare the pain anymore. I told them and they are unsure, so I have to monitor it, in case it could be something more serious.  When you are starting to workout, whatever you do, make sure you get a good stretch before & after. They don't just tell you that for your health, it is so important to get a stretch in so your muscles are loose and you don't strain or pull something.

 

 I know nothing more than what they are telling me, but I have started to do research. I plan on keeping everyone in the loop, how physical therapy is going, when I am in pain, what stretches are truly working and which aren't, plus I will answer any questions you may have. Feel free to ask me anything & share with anyone who is going through the same thing. It is never easy when you have to slow down and give up something you love, but to go through it alone is a bit hard as well. Having someone there, knowing how you are feeling, gives you a little comfort.

 

 

 

I am keeping a positive attitude even though I am uncomfortable. I can move a little better than before, but still uncomfortable. Sometimes we have to go through setbacks to get where we need to be. And this is just the beginning of my journey.

Excuses Will Hold You Back

What was your New Years Resolution?

How are you making out so far?

Did you realize we are halfway through the year?

You either do realize or you don't. And that ms when you have to have a long talk with yourself & kick your butt into gear.

          

I think about my fitness journey and my "ideal" body. My excuses certainly outweighed what I wanted most. The bad food cravings, chocolate, many drinks, skipping workouts, stopping at fast food ordering a salad (even though it's not all that good for you. 

You can't out exercise a bad diet- rule # 1.

You have a goal to lose weight, but then doughnuts are placed in front of you & you tell yourself one won't  hurt (which it won't) but one turns into two and so on. Then you start to crave sugar. And where did your goal go?? PUSHED TO THE SIDE. 

If I let my excuses win everytime, I would be no where. I would be unhappy & miserable just like I was before I started. Focus on short term sacrifices for long term results and gratification. 

We all have 24 hours in a day. But the ones who are successful choose to spend their time wisely. 

 

-plan your day out

-if you have to get up earlier to make sure your stuff is done: DO IT

- if you have to stay up later: DO IT

-focus on one task at a time

-get your biggest project done first

-make a to-do list 

-make sacrifices

-work hard so you can celebrate when you reach your milestone 

**Remember if you want something bad enough (weight loss or in your personal life) you have to make time. You have to get rid of the excuses and get ready to work**

Success doesn't come free; but it's worth it in the end!!