Boost Your Immune System in Winter

I LOVE this episode of the clean eating magazine!!

With winter comes the cold, (sometimes) horrible weather, and the attitude of not wanting to do anything or go anywhere. I mean, I hate being cold & I'm always cold. So you will always find me budded up with many blankets on. If I have to go out you better believe I am dressing super warm.

But if you have to go out how can you boost your immune system so you are not bogged down. Maybe feeling under the weather. And low energy.

1. Turn down the heat - I know it sounds crazy, turn down the heat if your cold? There's a study out there that your immunity builds up when "dunked" in cold water three times a week for six weeks. This increases your metabolic rate. So you're not extremely freezing cuddle up with a blanket.

2. Carbs are your friend - not your pizza, white bread, etc. The good carbs, oatmeal, quinoa, etc. eat rich fiber foods. 

3. Eat and exercise lightly (if not used to working out) - you can compromise your system by going for an extremly long run or binging on the couch walking tv all day. Go out for a light walk or get a 30 minute workout in. Studies have shown anything over 90 minutes surpresses your immune system.

4. The color red belongs in your diet - eat lots of tomatoes. They help reduce the bad cholesterol while boosting the body's defenses. 

5. Be funny - laughing does your body good.


**this all gets credited to the clean eating magazine**

Slower Cooker Italian Chicken

The chilly weather has started and when it comes to dinner, all you want is something warm.  I like something where you can throw all the ingredients in and just let it cook all day. The crock pot meals are my favorite during fall/winter. I stumbled across this recipe and I just had to add it to the weekly meal plan.

Ingredients :

- 4 lbs boneless chicken breast
- 5 medium tomatoes, diced
- 1 medium onion, chopped
- 3 tablespoon garlic, minced
- 2 tablespoon tomato paste
- 2 tablespoon olive oil
- 1 tablespoon honey
- 2 tablespoon Italian seasoning
- 1 tablespoon red pepper flakes
- 1 teaspoon sea salt
- 1 teaspoon pepper

Directions :

Mix all the ingredients together (except chicken) for about 30 seconds until they are mixed well.
Place chicken breasts and sauce in crock pot. Cover and cook on low for 7 hours. Shred chicken with two forks, let the chicken absorb sauce for another 30 minutes to an hour on low. Serve with pasta or brown rice.

Holiday Survival Guide : tips to get through the holidays

Ahhhhh! The holidays are here! How do you get through them without gaining weight? Life is all about moderation, but sometimes we just need a little help to push us through.



 

Here are some times to help you through the holidays without letting yourself go, to MUCH...

1. Write down a game plan - come up with a schedule. Plan what workout program you will be doing and what times you will be working out. Plan out your meals. And set goals. 

2. Exercise - this kind of goes along with the first one. When you schedule your workouts your more than likely to do them. Even if you don't feel like working out, start with the first 5 minutes that's all I ask ..5 minutes and then see how you feel. 

3. Hydrate your body - drinking water is one of the most important things ever & yet most of us still don't drink enough. You should drink at least half your body weight in ounces. If you can do that easily than aim for more. If you struggle with it, find ways to make you drink more water. Add fruits, or put hair ties on your water bottle; when you finish drinking take a tie off. 

4. Meal Plan (and plan your cheat meals)- this will help you avoid spending unwanted money and eating foods you do not want to be eating.

5. Moderation is KEY- you can grandma's not so healthy potatoes or the sweet desserts staring you in the face. It is all about moderation. You have decide what you want and not over do it.
 

6. Accountability - make sure to hold yourself accountable. Come up with a plan, post it out on social media for all to see, tell your significant other, or get yourself in an accountability group. What's an accountability group? A closed facebook group where each day you check in and tell the group how you are doing, when you don't feel like working out, etc. You have people all have one goal in common and that is to get fit & healthy.
 

7. Enjoy yourself - Simple yet. The holidays are a time to relax, enjoy your family and friends, and remember to be grateful for everything you have.

If you need help staying on track this holiday season, please take a moment to fill out the challenge application below~

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Foods to Avoid While Cleaning up the Diet

 

 

When starting your health and fitness journey there are a few foods we should stay away from just to jump start our weight loss. These foods are little "buggers," the ones that will hinder your results. You may end up gaining a pound or two, but you have to be careful cause if you eat too much of these it could be hard to cut ties with.

 

1. Carbonated Drinks : anything like your diet pops, energy drinks, stuff with lots of sugar. You know what I am talking about. I know they are so good and sometimes drinking water gets boring, but those drinks just are not good for you. If you don't like the plain water add a lemon or your favorite fruit to spice it up.

 

2. Salt : its just one of those foods you shouldn't use. If you need to use it for taste do a dash of sea salt. I know when I use a little too much (even sea salt) it goes right to my face and I gain weight.

 

3. Processed Foods : the frozen pizzas, smart ones, lean cuisines, etc. I know they are quick and simple to take to work and just stick in the microwave and eat. But these foods have so much sodium that they are in fact not healthy for you.

 

4. Dairy :  milk, cheese, you know all that sorta stuff. For me I think I'm sensitive to it so I try to elimanate as best as possible. But when eating these foods they cause bloating, cramping, delay in going to the bathroom (sorry TMI). It will cause you to be heavy. 

5. Sweets : need I say more. They have tons of sugar and if you eat too much it's just not good. You have to limit yourself when it comes to the goodies, it can be hard to break.

Avoiding these foods when starting have helped me lose a few pounds. Now you also have to focus on clean eating an exercise. Have questions? Just ask : alyssayourish@gmail.com

 

 

What Does My Weekly Prepping Look Like

I get questioned often on how I meal prep. What does a typical Sunday look like? What foods do I cook off? Honestly it usually consists of the same things and sometimes I switch it up. But, I truly find it easier to stick to a basic meal plan through the week..something that doesn't take a lot of time & effort.

1. Prep chicken: I am almost always having chicken for lunch. So I pull the chicken (if there's any left) from the freeze and let it thaw. I either add my own seasoning to it or let it marinate. Place on a baking sheet and let it cook off. 

2. Boil/cook eggs: I cook mine in the oven yes! I'm awful with the boiling water. I always think I leave it in long enough and they just are never cooked. Place in a muffin pan at 350 degrees for 30 minutes. You can use them for a snack or  on top of your salad.

3. Cut veggies: any veggies I'll have for the week I'll cut up and put in containers so they can be portioned out. Sometimes I'll even place some veggies on foil, add a few spices, and bake in the oven.

4. Wash my fruits: as soon as I get home from the store I will wash all my fruits so they are ready to go.

5. Portion nuts out: whether I choose almonds, walnuts, cashews, etc. I always portion them out in baggies so it's grab-n-go. Even though they are "healthy" fats, you still can over eat on them. 

6. Game face on: prepare yourself. Set yourself up for success with your meal plan. 

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Tips to Lose Weight while Eating Clean

Happy Sunday Everyone! I want to give you a few tips to help you lose weight while clean eating. I have to say this is the biggest struggle for most people whether they start their weight loss journey or they have been working out for a while. Most of the time I am hearing I do fantastic during the week, my workouts are on point, I up my weights, and I just eat pretty well. But they cannot seem to lose weight or see any physical change. Sometimes we hit plateaus, we over train,don't eat enough, but mainly if you aren't seeing the results are you checking your "diet." 


The 21 Day Fix is an amazing program and you can get amazing results, but if you aren't sticking to the schedule of workouts and following the nutrition guide you aren't going to max your results. Don't get me wrong, you will lose weight, but to really see the full effect of the program you have to clean up that diet and the food you are putting in your body. If you don't know where to start, I suggest picking up this book ; Just the Rules by Tosca Reno. It really helps you focus on where you should be starting, so you don't get overwhelmed. 

You need to know this is a lifestyle change. You can't starve yourself. You can't skip breakfast. You can't eat less than you are supposed to. You need to eat the proper foods. Eat 5-6 small meals everyday. If you think a starvation diet is going to work you are WRONG...you will be slowing down your metabolism and burning fewer calories. Stick with the basics when it comes to eating : green leafy , fruits, vegetables, fish, chicken...whole natural foods is what you are going for!

Some tips that have helped me lose weight: 

1. Plan your meals out so you know exactly what you are having each day & it will allow you to stick to it rather than falling off plan. 

2. When cooking your protein a little bit of non-stick spray, EVOO, coconut oil. 

3. Add fresh fruit to your plain Greek yogurt instead of buying flavors. The flavor Greek yogurt has tons of sugar. If you add fresh fruit to plain yogurt its cutting half the calories. 

4. Just drink water. If you are struggling for the "fizz" taste, try La Croix flavor sparkling water. 

5. Try to avoid the condiments on sandwiches.

6. Clean out your house of any unwanted calories or foods.

7. Go for whole grains.

8. Portion your food out.

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!! 

Clean Eating : Grocery Shopping 101

If you're like me grocery shopping at first can be very overwhelming. You don't know what to buy, where things are, and so forth.  I am here to tell you it isn't that difficult and give you a few tips that helped me...

 

Write your grocery list out as you are going through the pantry and fridge. Do not try to going through eat aisle remembering what you need, because this will make you spend more money and get unwanted things.

 

Stick to the outside aisles. These are the aisles with fresh fruits, veggies, stuff that has minimal ingredients, no processed foods.

 

If you go into the middle aisles make sure you stick to your list (you should do that anyways) but this is where most of the processed food is and food that has some ingredients where names cannot be pronounced. If you can't pronounce it do NOT purchase.

 

I can't say it enough, stick to the grocery list. You made a list for a reason but if you don't stick to the list you are going to be spending more money than you want and more food than you need.

 

Spice your dishes up. Use natural spices to flavor up your chicken, burgers, veggies, etc. And spices on the fix are a freebie!

 

Don't get frustrated when you can't find something at first. Just take a deep breath and look again. (I have done this before) It does get a little overwhelming, but all you have to do is look or ask...you will find it.

 

I hope these simple tips help! If you have any questions feel free to email me : alyssayourish@gmail.com

  

Fitness Journey : How to Keep Going

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

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

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

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

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

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

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

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

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

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

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

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

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

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


 

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Productivity...How to use your Time Wisely

Time.

We all have the same 24 hours in a day.

But how we use it is what makes us different. 

Do you ever feel like you wake up in the morning & you are literally turning right around and going to bed? Thinking to yourself, "where has this day gone and what did I get done."

Trust me, I know. I used to always think where did my time go. And why is my to-do list still the same size when I woke up. 

Coming up with a system to increase your productivity  is major. To get anything done you must cut out the nonsense. You must sit down and plan out your day (yes things come up) but if you stick to a list or game plan you will increase productivity by a lot.

So what do you need to do?

1. Make a to-do list for the next day before you go to bed.

2. Start with whatever task is the hardest or will take the longest. 

3. Set a timer when working on one. (If you only want to be blogging for thirty minutes. Set a timer and work for that long)

4. Check off your items as you finish, you will fill more accomplished. 

5. If you're on Facebook working, turn OFF your notifications. (Who's guilty of everytime a notification or ding goes off you look? You are getting distracted) remember you are trying to use your timely wisely.

6. Turn your phone on silent and flipped over. 

7. And how to choose what to do to be productive?? Write a list of ten goals you want to accomplish over the next year starting today. (These goals can be anything) identify your "push" goal, it is something like being financially free, own a beach house, etc. This is the major goal you are working towards and this will help you determine what you should be doing everyday. These small daily  to dos are going to get you to that goal. 

 

Put your head down.

Get to work.

Keep your eye on the prize. 

And remember we all have the same 24 hours in the day, how you choose to spend those hours is up to you! 

For more ideas in how to be productive just email me - alyssayourish@gmail.com

Running For Beginners

Want to go running but just don't know where to start?

First and foremost you never want to over do it. 

*remember you are just starting out* even if you have run in the past you are still starting out. You can't expect to run as much as you once did if you stopped. And you certainly don't want to try to run a marathon on your first go. 

You can go as far and however long you want, but you don't want to injury yourself and make this run unenjoyable. I am no running expert, but I want to share what has helped for me.

1. Stretching is a MUST : just because it's slow and you feel like it's doing nothing..do not skip this step. BIG mistake I always made. It's helping to warm up your muscles and get the body moving. Think about it..if you aren't always using those muscles, they may not work properly.

2. Finding running shoes that work based on your running style : (still have to do this) but by the way you run there are certain shoes that work best. Are you a toe to heel runner or opposite? Did you ever think about it?

3. Get your motivation : for me when I'm exercising I always have to be listening to music or personal development. Usually it's personal development (download the podcast app & your favorite listens). If it's music I just type in workout on Pandora.

4. Find flat land : I would start running on flat land. This of course is only my opinion, but if you are just starting out you want to build up your momentum. You can certainly try hills and intervals but you are going to use more energy and personally if you want to enjoy it, you don't want to over do it on day one.

5. Don't sprint : do not try and run super fast...if you do you are going to run yourself down before the first lap is over. Pace yourself, find your stride, it's okay to run a little slow. You have to get comfortable with your pace. Remember you are just starting out.

6. Track your progress : now a days there are all sorts of apps you can use. I recently downloaded the map my run app. All you have to do is click the start workout button and it does all the work.  Time, distance, calories, shows you a map of where you ran, you can also save your workouts to see what they were previous days.

 

7. Stay hydrated : so I don't carry a water bottle with me on the run, BUT I always make sure to drink a glass before I go and as soon as I get home I chug one.  

 

8. Enjoy : just enjoy what you are doing. Enjoy the scenery. Everything about your run. I love listening to my personal development and getting new ideas, or clearing my head. But if you don't enjoy it and you just "think" you have to run; you aren't going to stick with it!

 

I hope these few simple tips help! Like I said I am no expert by any means, and I did just start running this week. But these tips are what helped me to continue to get out there every single day. Feel free to email me : alyssayourish@gmail.com or find me on FB - Alyssa Yourish if you have questions !

 

Lots of love! <3

 

 

Pizzadillas

Pizza Quesadillas anyone?!

Wait til you try this recipe. I am all about simple, least amount of ingredients, & work. I'm slowly trying to become a cook, but it is going to take time.

This is totally a kids recipe, but who says you can't enjoy it either!

Ingredients :

- 1 whole wheat tortilla
- 1/4 cup of your favorite tomato sauce or pizza sauce
- 1/4 cup of 2 or 3 different veggies; cut small or shredded
- 1/4 cup of hand grated cheese

Directions :

- Preheat oven to 350 degrees
- Place your tortilla on parchment lined cookie sheet
- Layer ingredients in order
- Place in oven for 10 minutes
- Fold in half, cut, cool and serve

Prep for Success

 

 

 

Sunday is the one day where the refrigerator is empty and that only means one thing... time to get to the grocery store and prep for the week.

 

BUT WHERE TO START?

 

I can tell you in the beginning meal planning & prepping was one of those things that stressed me out so bad that I just never did it, which made it difficult to stay on track. But I will say it really is not that bad, and when you do get it ; it says you all the trouble & stress in the world.

 

Step 1 : Decide what you will be having for the week

Step 2 : Write out all the ingredients under that day you will be having the meal

Step 3 : Go through your kitchen and cross off what you do not need

Step 4 : Get only what is on the list you made

Step 5 : Get to prepping

 

What does prepping include?

 

1. Cut all fruits/veggies bag them

2. Boil off eggs (for a snack or on top of a salad)

3. Cook off chicken for the week

4. Put your lunches for the week in to-go containers (this allows you to just grab right out of the fridge when you get home, instead of taking time to make your lunch for the next day)

5. Anything else you need for the week

 

This may take a little longer than expected, but like I said before it will save you so much time during the week. It will allow you to be successful without having the urge to make something quick/unhealthy or stop at a drive thru.

 

These simple steps have really helped me make meal planning & prepping "less" stressful than it really is and I hope they help you out too!

 

If you have any questions at all or need help meal planning feel free to reach out to me : alyssayourish@gmail.com

 

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!!!

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.

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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