Weekly Update: Beta Week 4

 

 

 

If you have been following my progress and my journey you know I have been working out with Shaun T every morning bright an early. Focus T-25 has been my program of choice. It has been challenging. It has pushed me to my limits and really allowed me to see myself push harder. And teach me that I can do more than I actually think I can.

 

 

People may call me crazy but I just say I am determined. With my work schedule to get my workout, in enough time to get ready for work, etc I get up anywhere between 4-4:30. And I can't lie sometimes it really is hard to get up that early, but it is the only way I will not make excuses. If I don't then when I get home I know it will be harder for me to do it. It is hard to work all day and then come home to working out and getting prepped for the next day. I will not compromise on a workout. That is "my" time. It is my stress reliever, it is a time for me to clear my head and get my mind set straight before starting my day. I love everything about how I feel when I am done.

Week 4 Beta Schedule:
Monday-Rip't Circuit
Tuesday-Dynamic Core
Wednesday-Core Cardio
Thursday-Dynamic Core
Friday-Speed 2.0 & Upper Focus

I did Speed 2.0 Friday and decided to do Upper Focus Saturday morning. I love lifting weights and upper focus is a favorite of mine. I started to lift heavier and push myself one step further Saturday. And let me tell you, my shoulder/chest area...SUPER SORE, which I know it is working, but woah baby my arms are sore. The one thing I will say I noticed a difference is from stretching. This week I skipped the stretching and my muscles were really sore compared to when I actually stopped a gave myself a three minute stretch. Stretching is really important when you are going to workout so intense like that.

 

I'm struggling with eating. I just can not pin point it. I always ALWAYS have my Shakeology for breakfast & lunch is on key as well. When I get home dinner is good too, but then its the after dinner hours that get me. I am not sure why. I know it is wrong and I shouldn't have it, but sometimes it doesn't stop me. It is almost like you have it looking at you right in your face telling you to eat it. Or is it possible to lock your kitchen cabinets right after dinner, because I am highly starting to consider it. Truthfully, I don't feel stressed or like I have a million things going through my head. And I know I'm not, so I am not sure I know what the word is to describe how I am feeling. My work situation has not been the greatest right now, so maybe that is a factor. I am not sure if I am feeling upset, disappointed, angry, hurt, it really is hard to go into work everyday and pretend like things are okay. I mean you spend practically your whole day there, you want some interaction right?! I think right now I am feeling confused, because I want to be accepted, but then again I am being myself and why should I have to change myself. So in the end I am confused.. but everyday I go into work with an open mind and tell myself positive thoughts. Some situations you can just not change.

 

Challenge yourself. Push yourself to your limits. You are your greatest competition. You never know what you are capable until you try!

 

Are you looking for help on your own personal health and fitness journey? I would love to help and personally mentor you. Please feel free to E-mail me for any help or questions.



Beta Phase: Week 1-3

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

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

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

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

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

Week 1 Schedule:

Monday- Core Cardio

Tuesday- Speed 2.0

Wednesday- Rip't Circuit

Thursday- Dynamic Core

Friday- Upper Focus & Core Cardio

Week 2 Schedule:

Monday- Dynamic Core

Tuesday- Core Cardio

Wednesday- Rip't Circuit

Thursday- Upper Focus

Friday- Rip't Circuit & Speed 2.0

Week 3 Schedule:

Monday- Core Cardio

Tuesday- Upper Focus

Wednesday- Speed 2.0

Thursday- Rip't Circuit

Friday- Dynamic Core & Speed 2.0

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

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

 

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

 

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

 

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

 

Weekly update and progress: last week of Alpha

Alpha has officially come to an end. Five weeks have come and gone, just like that. It is just unreal how quick this has went. And how only twenty-five minutes can change your life!!! I have to admit I have always been a little intimidated by Shaun T because of Insanity. I don't do well when people are up there telling me what to do and to push harder. "I mean geez Shaun T I'm pushing myself as hard as I can go!" But with my time schedule and having to workout before work I was getting up at 4am and it was really starting to wear on me. I was looking for a way to give me the best of both worlds (sleep in a little extra w/a short effective workout).

YEP, I sure got it!!! 

So are you one of the people saying you don't have time for a workout or to make anytime for yourself? SERIOUSLY, people  everyone has time!!! I bet you spend at least twenty-five on a social media site doing absolutely nothing but "creeping" yes, I said it because you know it's true. If you have time for Facebook, you have time to workout. 

 

Week 5 Schedule:

Monday- total body circuit 

Tuesday- ab intervals

Wednesday- total body circuit

Thursday- cardio 

Friday- total body circuit & lower focus

Life getting in the way? Always on the go and feel like you can never slow down? Between working out, driving to/from work, working a full time job, running errands after work, getting lunches together, & getting clothes out for tomorrow, I always feel like I am on the go and can never just sit down and relax! WOAH! Where does the time go?!

If there is one thing I have learned over time, is that you have to take some time for yourself each and everyday. Whether it is ten minutes or an hour - take that time!! It is how you find yourself. Sometimes we are so caught up in our everyday life that we lose ourselves in the mix. So if you choose and you should choose to make time for yourself it may mean you have to make some sacrifices. Getting up earlier, missing your favorite TV show, saying no to meeting up with friends, and even staying up later. Whatever it is just know you are doing something to benefit you and it is okay. You are not being selfish you are just looking out for yourself.  Time  management is key and it will really make you feel better than rather feeling all over the place. 

Not going to lie this Friday I did not do double days. I woke up Friday am with a horrible migraine and decided to sleep in a bit. I had a plan to wake up later and get at least one workout in, then when that alarm went off I still felt the same-so I opted out. When I got home I did TBC but  did not have time to do lower focus because I was going to spend a night with the family. It was my high schools  homecoming and my cousin was the freshman representative.


So this week started Beta. I was planning on starting Monday, but we are traveling to North Carolina Thursday til Sunday. And I decided to plan ahead. I am starting Beta Sunday night. My double days will be Thursday right before we leave. That way I can spend time with my boyfriends family while we are down there. But of course I am sure I will be taking a short walk and of course watching what I eat. I am starting to make a food list now to pack stuff for our trip down!

Here's to my next adventure!! Shaun T I am SO ready for Beta!!