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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Fajita Bowls

Chicken Fajita Bowl

Ingredients -

Chicken
Peppers
Onions
Cumin
Garlic Powder
Chili Powder

Directions -

Sauté some onions and peppers in a little no cook spray
Cook chicken and season with cumin, garlic powder and chili powder. 

This recipe is 21 day fix approved. 1 green. 1 red.


To learn more about the 21 day fix please take a moment to fill out the application  below. I will get back to you within 24 hours.

 

                                     

 

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Late Night Cravings

Where are my late night snackers at?

Are you shy and you don't want anyone to know?

Honestly, that's how I felt. Truth be told I would do great all day and as soon as I got home I was digging through the pantry, overheating, and eating everything in sight...

NOT COOL when you are working extremely hard to get back on track & getting healthy.

But I came up with this little masterpiece to curve any sweet tooth. Especially if you are like me and you crave sincerely yogurt, chocolate, you name it I eat it. It's something so simple I can't believe I never did it before. But I will say i try to stay away dairy and such because it messes with my stomach. Every once in awhile is okay for me though.

One small cup of Chobani Greek Yogurt (red container)

Two drops of raw honey

Tsp. of PB2 (counts as a teaspoon)

Mix it all together and enjoy the sweetness!

Bye Bye Cravings!

How To Take Your Measurements

Before you start any fitness program or new workout routine, I always advise my challengers to take their measurements. No matter how much you are dreading this moment, it is a must.

WHY?

Because you want to have something compare to week after week and when you hit your 30 day mark. It is a good idea to do this because when you get frustrated or you feel like you are not seeing results you can get out your journal and see how far you have come.

Tracker sheet to keep your measurements

Bust: Place the measuring tape across your chest and measure around the largest part of your chest. Be sure to keep the tape parallel to the floor.

Chest: Place the measuring tape just under your breasts/pecs and measure around the torso while keeping the tape parallel to the floor.

Waist: Place the measuring tape about a 1/2 inch above your bellybutton (at the narrowest part of your waist) to measure around your torso. When measuring your waist, exhale and measure before inhaling again.

Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor.
Thigh: Measure around the largest part of each thigh.

Calves: Measure around the largest part of each calf.

Upper arm: Measure around the largest part of each arm (above the elbow).

Forearm: Measure around the largest part of each arm (below the elbow).


First tip - write down the time & day you take your starting measurements. You will want to make sure you do this the same time & day every week.

Second tip - wear light shorts and a sports bra. but make sure it is the same clothes each week.

Third tip - this may be the part where you just don't want to, but remember these are your "goodbye" measurements. Let it be motivation to kick butt. 


Here are some before and after's of Beachbody challenge winners. They have all done different programs, but you can see that they work. All with a little hard work, exercise, and shakeology, you can get your results!

*results may vary*

 

Beachbody Challenge Winner - 21 day fix

Beachbody Challenge Winner - P90X

Beachbody Challenge Winner - Focus T25

Beachbody Ultimate Reset



Are you are ready to set goals for yourself? Do you want to be the next Beachbody Challenge Winner and are not sure where to start? Maybe you want to discuss your best options and which program would work for you..take a moment to fill out the application below and I will be in touch.



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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

 

 

Weight Loss Awaits...Are You Ready?

Obstacles are apart of life. Sometimes they come at the most unexpected times. Sometimes they are out of our control and there is nothing we can do about it. You just have to go with the flow and catch your breath. These obstacles are force us to grow, to look at things differently, to either choose to stay the same, or decide to change things.

 

Before Mackenzie had lost all motivation to lose weight. She got down to her goal weight before getting pregnant with her third child. She indulged a little than she probably needed to and then it started to get hard to lose. By 8 months after she was still feeling tired and worn out. She was tired of feeling let down that nothing was changing with little effort. She saw the 21 day fix and people were getting results so she decided to give it a try. It simplified her eating.  

 

 

ARE YOU READY FOR A CHANGE??

Peanut Butter & Banana Muffins SKINNY STYLE

I can't tell you how much I love Pinterest for recipe ideas! And turning your favorite dishes into healthy. I have to show up with an idea of what I want or I can be lost on there for hours; thinking of what I want to make next week!!!!

What you need:

-1/2 cup (~1 medium) very ripe banana

-1/2 cup all natural peanut butter

-2 tablespoons agave nectar or honey

-1 teaspoon vanilla extract

-2 tablespoons brown sugar, lightly packed*

-1 large egg

-1/4 teaspoon salt

-1/2 teaspoon baking soda

-1/4 teaspoon baking powder

-1/3 cup + 1 tablespoon oat flour (regular oats that have been blended or processed)

-1/3 cup old fashioned oats**

-1/3 cup dark chocolate chips

 

How to make:

 

1. Preheat the oven to 425 degrees F. Spray the 7-8 cavities with nonstick spray and fill the other ones halfway up with water (ensures even baking).
2. Do not use muffin liners.
3. Remove the banana peel and mash well using a fork. Measure the banana after it has been well mashed.
4. In a large bowl, using hand mixers, cream together the mashed up banana, peanut butter (do not warm up), agave or honey, vanilla extract, and brown sugar.
5. Beat until completely combined. Beat in the egg.
6. Beat in the salt, baking soda, baking powder, and oat flour.
7. To make oat flour, take oats and pulse them in a blender or food processor until they are in a flour like consistency. Make sure to measure the oat flour AFTER blending and not before or the amounts will be off.
8. Beat just until combined.
9. Stir in the old-fashioned oats and the dark chocolate chips.
10. Using a cookie scoop, scoop two full scoops of the dough into each muffin cavity. If you want larger muffins only fill 7 of the cavities. If you'd rather have more muffins fill up 8.
11. Bake at 425 degrees for 4 minutes. Reduce the heat to 350 degrees and bake for another 6-7 minutes.
12.  Slightly under-baking these muffins makes them taste way more moist and light. If you don't like that though, bake them a little longer, just watch them carefully so they don't burn.

*If you want your muffins sweeter, increase brown sugar by 1-2 tablespoons. **Make sure oats are certified gluten-free to have a gluten-free muffin.

 

 

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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Baked Chicken Fingers

Remember when you used to love eating chicken fingers as a kid? But know how unhealthy they are you for. Here's a healthy alternative.

What you need: 

- 8 chicken strips

- 1 cup of whole wheat breads crumbs

- 2 tablespoons Parmesan cheese 

- 1 tsp dried oregano

- 1 tsp chilli powder

- 2 tablespoons olive oil 

How to make: 

- preheat oven to 400 degrees

- combine bread crumbs, parm cheese, oregano, chilli powder in a bowl

- add olive oil in seperate bowl

- place chicken strips in olive oil, then dip in mixture

- place on baking sheet

- bake for 10 minutes; turn over bake for another 5-10 minutes. 

Sizzling for Summer - Are you Ready?

 

Can you believe it...May 18th is already here. That means summer is about a month away. Pool parties, summer vacations, graduations, and bikinis. AHHHH! You mean we have to put the dreaded bikini  on soon. With that in mind, I know I am not the only one feeling this way. I have a few challenge groups upcoming which you have choices. Read them all and choose which one best fits your. No matter what, we will get those results. You will be confident and happy this summer. No hiding underneath your cover up.

 




On June 2nd I am kicking off another 21 Day Fix Test Group. This program has done nothing but deliver results for everyone who has used it. It is simple, the group will begin June 2nd and we will finish June 23rd, just in time for the kick off of summer. Three weeks + thirty minute workouts = results you want. This is all done is a closed online support group. We will set goals, go over the containers, meal plan & prep work, grocery shopping, learn all about portion control all while getting those results you are looking for. You will learn that food is fuel, but sometimes we can over eat on healthy foods. We will start to incorporate Shakeology once a day. Shakeology is an all natural meal replacement shake. Replace one meal a day and you can expect to have a meal which you can ensure that is healthy. You will start to notice your cravings are being controlled, increased energy, boost your immune system, & helps aid weight loss. It is a quick easy meal, so if you are busy on the go this is for you! It's only a 3 week commitment and a money back guarantee, but I promise this will be a game changer!!!

I'm interested in joining this group...what do I need to do next?!

*Go to MY SITE and sign up for a free account

 

*If you have any questions please email me : alyssayourish@gmail.com. And I can help answer any questions you may have or help give you step by step instructions on signing up.

 

*You can purchase your 21 Day Fix Challenge pack by clicking this link. All you need to do next is choose your flavor of Shakeology (My favorite is Vegan Chocolate, but the combo box of chocolate, vanilla, & strawberry) The bag gives you more than the packets, but if you are always on the go packets are the way to go. You will automatically receive free shipping saving yourself $15.

 

*Once you place your order, request to join the facebook group. Then I will contact you, setting goals & get you started!!!

 

Another option you have is my June 9th : Clean Eating Stripped Challenge Group.

What is this? This is for anyone who is struggling to lose those last 10-15 lbs. Looking to tone up. Hit a plateau. Or looking to really make something happen before your up coming weddings, summer vacations, or event.

What is the whole clean eating stripped? This is a 30 day challenge for anyone close to their goal already, but are just stuck. We focus on really stripping down the meal plan, break the plateau you have hit, look your best in 30 days, and trim the fat away. To ensure you are getting the best results, Shakeology is something that will help with this! Are you ready to see what this is all about?

 

A one month challenge starting on June 9th
Everything you need....




* You have to have a free membership with me as your coach. To do so please fill out this form RIGHT HERE! Next please connect with me on Facebook : Alyssa Yourish or send me an E-mail

 

*Once you do that we will discuss the best fitness program & flavor of Shakeology for you based on the goals you have set for yourself.

 

*The reason for Shakeology being a requirement. It is the 1 meal a day you do not have to worry about and it ensures that you are getting your daily dose of vitamins & nutrients when it comes to eating. It will give you the natural energy throughout your day, curve your cravings, boost your immune system, etc. If after the 30 days you decide you just do not want Shakeology anyone that is okay I will walk you through how to cancel, but I do just ask you give it one month to decide.

 

*You must log into the Facebook group at least once a day to be an active participant. I can provide you with all the tools you need to succeed, but I will tell you if the group goes quiet it usually means challengers have fallen off. This is your safe haven for one month, no one else knows about this group but YOU, ME, and THE OTHER CHALLENGERS. The more active you all are, the more fun, and the better success rate we will have.

 

*Request to join the challenge here.  And if you have any questions please feel free to reach out to me.

 

Are you ready to see why you are struggling with loosing those last 10 lbs? Take your fitness and nutrition to the next level?

 

 

 

 

 

 

Fitness Motivation

Do you know as a beachbody coach for years I struggled with finding my motivation to stick to a diet, weight loss plan, pills, gym membership, & DVDs (which are now collecting dust.) we all struggle and it's something very hard to overcome.

Yes I needed to lose weight.

Yes I needed to get in shape. 

Yes I wanted to eat healthy.

Yes I wanted my stomach pains to stop.

but HOW......

 

If you don't find your "why" behind it all. If you "why" isn't strong enough to make you get teary-eyed or excite you forget it. Start there, really sit down and think about why you want to (insert your goals here). Your why is what is going to push you each and every single day. Make you realize that you can do this, and you are good enough.


So how do you find the motivation?

Do you see this picture, can you even believe that is me? Because honestly, I don't believe it and I hate looking at it still to this day. But I do because it is my daily reminder of how far I have come, how I felt, and it makes me work harder so I don't fall back in that same trap. But before Beachbody... I was a lost cause. I was so unhappy with myself & I was beginning to isolate from everything around me. If I had to get dressed up or get out of sweat pants, I tried to find an excuse for me not to leave the house.. SAD right? It was one weekend when myself & some college friends went up to visit UPJ, because our sorority was celebrating 25 years. We were all sitting around Friday Night waiting to go out talking about how summer was coming up, when someone asked a friend what she has been doing because she looked great. And what she said, she was in a Beachbody Challenge for ASA. It peeked my interest and I began asking her questions & if I could join, because I was at a point I tried everything and just could not stick to anything at all. I didn't even think twice to sign up and join. I'm one of those people if you tell me something, I will try it. I won't do research or anything. Of course I was weary about it , but I didn't let that show. I had to do something, try this for the last time.

So why did I join?

Every program comes with a nutrition guide, it allows you to get ideas for your week if you choose to use them. You get a schedule to follow so no need to look confused when you start. It is laid out right in front of you, all you need to do is pop in the DVD. Can you say money saver!! Think about it, you have had a gym membership or personal trainer (how much are you spending each year). Personal trainer you would defiantly show up everyday, but the gym with no one to push you..you may not show up there could be days, weeks, months you just don't show up & that money is gone. With Beachbody you pay for your challenge pack right when you begin and that is it! It's a lifestyle change; not a fad diet. Beachbody is not all about weight loss, they promote healthy living, and want you to succeed.  The #1 reason why I joined was the support. There is an unbelievable support system through the whole community, from your coach, fellow challengers, the community on the site. It never ends, if you are struggling someone is there to pick you up.

What's this Beachbody Challenge?

My job as your coach is to work with you one on one, helping you to achieve your fitness goals. Every month I ran closed online accountability groups. You decide on a fitness program, I can help you narrow them down if you would like & tell you what I think based on your goals you are looking to achieve but at the end, it is your call. I will plug in daily to give you motivation, support, recipes, tips, and anything you would like to go over. You will take before & after's (yes I know something we all dread) but it is something you will want to do, because you want a comparison from beginning to the end. YOU MUST CHECK IN DAILY! This is something that tends to get pushed off and people think just because they read the post they are participating. It only takes 5 minutes makes to stop in and tell us how your day is going, what went well, what you are struggling with, etc. Did you get your workout in , what your Shakeology recipe was, your meals for the day. 

YOU JUST HAVE TO COMMIT AND YOU WILL GET THE RESULTS!!!

 

 

 

I have found that after joining the Beachbody Challenge, the support and accountability is what was missing for me to succeed on a daily basis. Every day I would wake up excited to workout, make a new shakeology recipe, and check in with my challenge group. WHY? Because I did not want to fail & I know my fellow challengers were pushing play everyday so why shouldn't I? You can have the workouts, you can eat healthy, but if you don't have the support to lift you up when you are struggling will you continue? I know I didn't...if I had a bad day I wouldn't workout. Or if  wasn't seeing results I would get down on myself and give up. This worked for me and why wouldn't I share it with everyone else if it could help?

 

What more could you ask for? You purchase a challenge pack of YOUR choice. You get the nutrition guide, schedule of workouts, and you get to KEEP the program FOREVER. Plus you get total access to me as YOUR COACH and all the accountability/support in the world.

 

 

 

Are YOU ready to take the challenge?

Are YOU ready to take control of your life?

Are YOU ready to get fit and healthy?

If so, please take a moment to fill out my challenge application for my upcoming May 19th challenge group.

I promise this will be the best decision you ever made

 

 

 

 

 

 

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