Monday Motivation : Workout Blues

Did the weekend get the best of you? Was it filled with parties, family get togethers, weekend away, seafood broil, night out with the friends. Lots of temptations and maybe some less then stellar food choices...right? Maybe you slacked on your water and eating every 2.5-3 hours. Had some drinks to unwind. Whatever it is dust yourself off, the weekend is over and it's time to get back on track!

But how? How do you get back on track when you just feel bloated, tired, and just want to catch up on sleep.

 

You set the tone for your whole week. So how you choose to feel and what you choose to do Monday morning will determine your success. Remember no one can do this for you, you have to push yourself. But here's what helps me if I ever have an "off track moment"

- Sunday as soon as you wake up and get situated start hydrated yourself. Don't just aim for half your body weight aim for more.

- Set your workout clothes before you go to bed. Put them right next to you (shoes included) so you see them as soon as you wake up. Heck if you want...sleep in your workout clothes. I mean no ones going to judge you at your home gym.

- Create a game plan. That means your workouts, food for the week, prepping, and getting your mind straight.

- Set your alarm (for me I have to set it 4 different times). I tend to turn it off in my sleep or set it for way later. And place it somewhere, where you have to get out of bed. When it's close by it's so easy just to reach instead of getting up. 

- Go to bed with a positive mind. Whether that be you create a list of everything you are grateful for, read a chapter of a positive book, or write over & over again "this is a new week, I will succeed." I have done this before and it really triggers your mind to believe and you then think about it as your falling asleep.

- Lastly find yourself an accountability partner someone that you can text/call/etc first thing in the am to get you both moving. Or they will text you whatever time you guys decide to workout. Send motivation quotes, positive words, sweaty workout pics, have fun with it!

Find what works for you! Everyone is different. Everyone likes different workouts and times to workout. But remember this is your fitness journey.

 

If you fell off track this weekend or your just getting started on your journey try these beginner steps, they may seem simple & easy....but they make all the difference. I hope these help! And if you have any questions feel free to email me : alyssayourish@gmail.com or add me on Facebook and we can chat more there!!!!

Happy Monday!! 

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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Why You Should Have a Beachbody Coach

 

Let me first just start off by saying although I am a health and fitness coach, I am no where near a fitness expert/nutritionist. I am not perfect and I have my flaws. I may workout every single day & motivate others too. And I am not going to lie, I do enjoy a piece of pizza, or sliver of cheesecake every now and again. While I practice what I preach, I use the 80-20 rule. 80% of the time I am eating clean & the other 20% I am enjoying in a little sweet treat.

Are you one of those people who spends hours at the gym, tries every diet/diet pills, liquid diets, every workout tape known to man kind from the store, and it just DIDN'T WORK?? Yep, that was me, I have tried everything in the books because I was desperate and it just didn't get me anywhere. How is it possible. Look at the girl on the left...this was ME two years ago someone I don't even recognize her. The picture on the right is me, CURRENT...look at the difference. I may not be at my weight loss goal yet, but I started my journey because of one person, MY COACH.

 

Which brings us to this point....why YOU should have a beachbody coach.

 

• Can you say FREE: no way in any shape or form am I telling you I am an expert. But I am free and I give my advice on what has worked for me. I am also here to help as many people as I can get healthy, lose weight, feel confident, and reach their goals they are looking to accomplish. Follow the workout schedule, eat clean, and check into an accountability group daily and you are GOLDEN! You do not have to guess what you are doing. Don't second guess yourself, give yourself a chance because you deserve it. Every commercial & transformation you have seen is real..why? Because there is no secret, there is nothing that someone is keeping from you. All you have to do is start and get going. Here is a little more information about me & my story .

 

 

• Motivation NO matter what: What is the first thing you do when you receive a new workout program or you head into the workout section at target...WHERE DO I BEGIN?? There are so many workout DVDs to choose from & workout/nutrition guides (if using a beachbody program), it can get overwhelming that you just don't even continue. No need to panic, I will help you. There will be one week called "pre-season" where you get prepped, ready, and ask a TON of questions so you are ready to push play & set yourself up for success on day number one!! This is a new lifestyle for you, this is no fad diet, no magic pills. We are here to change your life for good and FOREVER! You need food to fuel your body, but you need the right food. There is a difference & we will learn the difference.

• Everyone needs accountability: So you keep reading "challenge group." What exactly is it?? It is a closed online support group which is all done through Facebook. Don't have a facebook..I can email you or text you each day to make sure you are getting the daily motivation. The only thing is the online group really allows you to connect with other group members and be in group discussions, share your struggles, and much more. We all have different goals, but we are all here to achieve a fitness goal we have in mind...TOGETHER. With the help of me (your coach) I will post each day with small mini assignments (which take no more than 5 minutes), share my tips, what has worked for me, recipes, feedback, and whatever else you would like to touch on.
  

I can not guarantee you the results you want. I want not do the work for you. But I can give you the tools to succeed. I can support you every step of the way. I can pick you up when you are struggling. I can say that you will meet some of your best friends in this group. You will feel better about starting. This is YOUR fitness journey, I am just along for the ride!

 

 

You are still allowed to have an occasional cheat meal from time to time. HEY, we are all human and sometimes we just need to indulge a little. Don't deprive yourself of anything, because then you will make yourself miserable and we don't want that. You want to enjoy this journey, you want to have fun, and you want to be able to fit this into your life.

 

If you have any questions about my next upcoming challenge group please don't hesitate to reach out to me. 

 

If you are ready to jump right in and join the next one, please fill out the challenge application below: I look forward to talking with you and helping you start your fitness journey.  

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Track Your Progress:
   Stay Accountable

Even us as coaches need to be vulnerable and break out of our comfort zone! I am not going to lie these past few weeks have been rough. I have been working out, but I know I have not been giving it my all 100%. My eating is good from breakfast-until I get home from work. After work it is like I am a bottomless pit and just snack. NOT GOOD. Even I have my struggles but that still does not give me an excuse. After all the snacking and picking through out the night I have felt sluggish, lack of energy, and bloated. So, all my workouts didn't even really matter because I sabotaged my own work.

I was really hard on myself and started to get really upset. I have come so far, how could I allow myself to just basically give up and let myself go and give in to the food I know I am not suppose to have?

John C. Maxwell

Enough with the self pity. Nothing is going to change unless I decide to. And that is exactly what I told myself. It is time to change and take it up about 5 notches.

I finished Les Mills Combat about two weeks ago and my next plan of attack was to start T25 once my boyfriend was finished with the Alpha Phase. Which was perfect because I was finishing Combat as he was finishing Alpha. But there was a little setback where I had to wait two weeks until he finished. Instead of starting a whole new program because I knew instantly I would start T25 since I have been waiting forever. I decided to go back to my main girl Chalene Johnson-Turbofire. 

                       

                

 

So this is it, I am keeping myself accountable and I am asking all of you (my followers) to help. I have FINALLY started T-25 today! I have been tracking my food all weekend, and keeping up with my water intake which isn't a problem for me. But to really hold me accountable I am putting it all out there on the line-starting pictures and measurements.

 

                                                Day 1: Front Progess Pic

 

                                                Day 1: Back Progress Pic

 

                         

                                             Day 1: Side View Progress Pic

 

Day 1: Measurements

Weight- 126.6 lbs

Left Arm- 10 inches

Right Arm- 10 inches

Left Thigh- 20 inches

Right Thigh- 20 inches

Waist- 25.5 inches

Hips- 35.5 inches

 

Like I said before I am not quite happy that I let all that hard work go, and I only have myself to blame for it. But from here on out it is out for everyone to hold me accountable and I really hope you do.

 

 I am looking for 5 individuals to join me along this journey! If you are ready to get a jump start and be apart of my next online fitness challenge send me an E-mail or add me on Facebook and send me a private message. This group will kick off September 16th!!