Tips To Stay For Staying On During The Weekend

So the weekend is here and sometimes we get caught up in the hussle & bussle of the weekend plans. Maybe we find that weekend is the only time we have to catch up on errands or household chores. Or we have family visitors & birthday parties to attend. But how do we stay on track and not let our healthy lifestyles get off track??

Here are some tips I always tend to follow during the weekend no matter what.

1. Get your workout first thing in the am: As soon as you wake up head downstairs or wherever you workout first thing. Sleep in your workout clothes, have your tennis shoes right at the end of your bed, & put your workout DVD in the player the night before. This way if you get up and get it done first thing in the am you are giving yourself no chance of making excuses as the day goes on.

2. Eat a healthy breakfast: I usually have Shakeology for breakfast everyday during the week because it is simple and fast while at work, but during the weekend I like make egg whites with veggies & whole wheat toast. Fuel your body with the proper foods to have energy throughout the day.

3. Stay hydrated: Make sure you always carrying a water bottle around with you and drinking half your body weight in ounces.

4. Pack a cooler: If you are going somewhere and will be on the road, make sure have healthy foods stocked up just in case. You never know what can come up. Make sure in there for a snack you have a complex carb and lean protein.

5. Shakeology: Drink your Shakeology. You know it is a lifesaver and will keep you full. Take a shaker cup, a flavor packet or Shakeology, and a water bottle. Put everything in your shaker cup and blend.

6. Stay away from the food: If you are at a birthday party or any type of social gathering stay away from the food. I know it can be tempting but it will hinder your results. Keep busy, go socialize with friends, ask the host if they need any help. Just stay away from the food table.

7. Alcohol: If you are going to meet friends for drinks. Try to stick with light beers or clear liquids. Enjoy yourself, but for every drink you have drink a glass of water with it to stay hydrated.

8. Enjoy yourself: Have fun and enjoy your weekend! Relax and kick back. This is a lifestyle that is suppose to fit into your life. And work for you. You can do this. Stay strong and be happy with yourself!


Want more tips and motivation for staying on track during the weekend? I would be happy to help in any way I can. Just send me an email at alyssayourish@gmail.com and I will get back to you as soon as possible.

 

Have a HAPPY weekend my friends!!!!!

Five Day Shakeology SHAKE Off!!!!

Shakeology

Have you been interested in Shakeology? You see me posting about it day in and day out about what it has done for me personally? How it is literally a LIFESAVER. I always carry a shakeology packet, shaker cup, and a bottle water in case there is ever a time in need.

You have never tried it, so what is one thing that is stopping you?! I will be honest with you when I was first approached Shakeology, I saw the price and was like, "WHAT." Are you crazy?! I could not justify spending that kind of money of a shake and I did not even know if it would work for me. But, I gave it a try anyways, because I really needed to figure out my stomach issues. After the first week, I could ALREADY tell the difference!!!

This wasn't your typical "protein" shake. This truly what I felt was a miracle shake.

I can go on and on about Shakeology. How it not only helps with weight loss, curves cravings, fills you up with all the vitamins & nutrients you need in a daily sitting, but it also helps with health related issues. Lowers blood pressure & cholesterol, helps with heart disease and so forth. There have been people who have been able to get OFF their medications they are currently taking just by replacing one meal a day with this delicious shake.

Maybe you are one of these people...who has always wanted to try Shakeology but price is your #1 objective. Let me help you out here!!! You are in luck...

WELCOME TO:

 

I am offering to the FIRST FIVE people who have NEVER tried Shakeology before and NEED to sign up for a free membership with Beachbody. I will be running an EXCLUSIVE free test group. 5 days, 5 shakes, 5 recipes, tips, motivation, and support. I am going in order of the first people who email me: alyssayourish@gmail.com  & immediately sign up for a free membership when  I give you the link.

 

**Remember you MUST be a NEW customer & do not currently have a membership.**

 

**Also, I have a variety of packets, but I am mailing them out to whatever flavors the customers want. If you want a certain flavor do not wait!! These kits will go fast**

 

 

 

 

What To Pack In A Cooler While Traveling

Cleaning Eating on the GO

You started this new clean eating lifestyle and your off to travel for the weekend or week. What do you do? How can you make yourself stay on track? I get this question all the time because my challengers can see the progress they are making. But when a trip comes up they are nervous about screwing their hard work up. 

#1 Tip: PLAN AHEAD

You know when you travel you always bring a bag of snacks and drinks. Of course it's what we do, because we can't tell the difference between actual hunger or dehydration. So what do we do...we eat! We pack the simple, not so healthy foods because we don't want to prep anything. We live in such a fast pace world, that we just want to grab and go. 

So, I thought I would share with all of you my ideas, my tips, how to save a little cash,  and plans for traveling. And it comes in perfect timing because I'm off to North Carolina for a mini vaca. I will be gone for about 4 days and one of those days we will be at a wedding so the food is taken care of, I just have to plan that as a cheat meal.  First, look at your travel plans and make sure there is a cheat meal on a day or properly plan so you don't fail. 

My goal for this trip is to only stop when we need gas or to use the restroom and that's IT!!! 

Make a grocery list for healthy foods and snacks you can take and pack in a cooler. Things that are simple. 

#1 Shakeology: this is by far a quick easy meal which doesn't require much. Grab your flavor packet, add water, and shake it up. 

#2 Fruits: in the picture above I have apples and bananas. I will be using the bananas in my shake and apples as a snack. When traveling fruit is always something you want to have. 

#3 Blue Diamond Whole Natural Almonds: let's face it. You need a lean Protein to pair with your complex carb apples for a snack. You want to maintain your metabolism and energy level. 

#4 Protein Bars (nature valley) : actually homemade protein bars are the best ones and safest bet , but I completely ran out of time to make some yesterday. And nature valley of all other out there are the closest to being clean. 

#5 Multigrain bread: I had to think of my boyfriend on this trip as well something easy for him. And a simple sandwich will satisfy him. 

#5 Turkey & Prov Cheese: for his sandwich, but that's all. No mayo or anything for him. 

#6 Sunkist Tuna Packets: these are so AWESOME!! Jumping for joy , SERIOUSLY you have no idea!!! I absolutely love taking tuna in my lunch and this is super simple. Just open up the pouch and enjoy!!! 

#7 Swanson Chicken: I grab two big cans just in case and made it all. We can have it once we land to our destination. Mix these with Greek yogurt instead of mayo to cut the calories down and you have lunch for a little bit. 

#8 Whole Grain Pretzels: just for a little snack to munch on. You really have to watch what pretzels you are eating. There is a lot of sodium and they can be deciving. I LOVE honey wheat pretzels but they actually are no were close to being good for you!

#9 Water: it is important to stay hydrated throughout your trip. You can easily mistake being hungry for dehydration. I have to drink in moderation so we don't stop every half an hour. 

Do not bring the chips, candies, and sugary drinks. They are going to do you no good and you want to try and control what you can while traveling. You know wherever you go there is going to be temptations. You just have to do your best and set yourself up for success rather than failure. Don't stress out,  take it one step at a time. If you make a plan follow it. If you fall off for a sec, brush yourself off, and try it again. 

I like to put it in perspective. Remember one French fry isn't going to make you gain twenty pounds. And eating that one salad won't make you drop those twenty pounds. Now I'm not telling you to go indulge every night, but it is okay for enjoy a night.  This lifestyle is to fit you, not make you miserable. So set yourself up for success and enjoy! You can do this-you have the tools for it!!!


Want to know more about staying on track?? Ask how you can join my next 30 day clean eating & shakeology challenge. Meal plans, recipes, tips, motivation, and accountability!
I would be glad to answer any and all questions you may have. Feel free to send me an email at alyssayourish@gmail.com and I will respond as soon as possible. I would look forward to chatting with you and having you join my group! 
 

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!!

Stress Less Session 2: Stress and Your Mind

We're back at it again for a second week. How did you do on your first week? How many time did you use a technique? How would you rate your overall stress level last week and how did you handle it (scale on 1-10)? 

So, let's first reflect on your past week.

What were the main effects you noticed after completing your deep breathing practice sessions? 

What did you discover that made your practice of deep breathing more effective?

What, if anything, got in the way of relaxing when you practiced your deep breathing technique? 

How did the thought dots(or other remainder tool) work for you? 

What was the biggest point shift in "before" and "after"  tension levels (in points) that you saw in any practice session? 

Your missions to think about this week:

-to expand your deep breathing skills.

-to learn two new quick coping techniques: humor & chanting.

-to deepen your understanding of stress and coping. 

-to understand the effects of stress on your mind and how your mind need it's from coping worth stress.

A good technique, but different to use is "thought" dots. These can be any stickers: colors, shapes, etc. You out these anywhere you normally see. On your bathroom mirror, cell phone, computer , anywhere you are when you get frazzled. I think to associate colors with my feelings. So when I see the color yellow- it makes me happy and I smile. Or put a big red sticker on the fridge so you know not to go in there late night. I think of red, STOP. These thought dots can be used for anything and they are interrupted how you want them to be. 

There are different effects from stress hormones. 

•a low level of stress hormones over a brief period of time can improve your performance of a given task. 

•a high level of stress hormones over a brief period of time can help you respond to a "fight or flight" crisis.

•but medium to high  levels of stress hormones over an extended period of time (chronic stress) are destructive to your mind and body- and therefore to your health and well-being. 

One way to fix all this or eliminate some is to change the way you think. Your perception plays a big part in stress levels. What you may perceive as stressful, may not necessarily cause stress for others.  Your perception may  cause you to have difficulty thinking clearly & focusing, you may become depressed,  or remembering  things may decrease faster . 

There are benefits of coping:

+feel more calm, more often 

+more patience

+less anger

+fewer temper outbursts

+improved ability to communicate

+improved relations family members 

+more restful sleep

+improved sense of well-being

+improved ability to manage difficulties

+improved self-confidence during stressful situations 

+improved ability to concentrate

+greater enjoyment of life

Coping Technique #2: good humor. Everybody has one or two things that happened to them and were funny right? Well here you go..laughter is the best medicine. Think of the funniest things that have ever happened to you. And wrote a amall description about each. Now, put those in a special place in your mind. Whenever something is bothering you or making you upset think of one of these stories. Take a deep breath and imagine it happening. 

Coping Technique #3: chanting. I told you I would try every technique and have an open mind, which is exactly what I did with this one. This helps change you mind and body how it reacts to stress. Think of positive thoughts and say them over in your head. "I am a good person" "all will be well" "everything happens for a reason" 

Next, you take a deep breathe. Think of a song that makes you relax. Repeat your positive thought words in that song. Don't sing the song you are thinking of , just sing your words to that beat over and over again. Different? I thought so too. 

Just be optimistic! It can be hard at times  but thinking the best always improves your mood. Here are some tips and tricks: -acknowledge the good things when they happen to you, when they do..enjoy! -try to not take it personally when something goes wrong. Realize when you are being blamed for things, it may be the person blaming you who has the problem. -remember all the good things that you do and that you are a good person. Fill your day with positive thoughts and accomplishments.-keep a journal of good thoughts, so when you are filling down you can look at them. -act optimistic! 

And lastly...change your view. You choose how you view things, how you see them. How you perceive it decides whether it is stressful or not. 

I am choosing to view life with the glass half full rather than half empty. Be grateful for everything you have vs. not being grateful for the things you don't. You choose how to live your life so live it with positive upbeat thoughts. 

Have a great week!!!

Stress Less Session 1: Stress and Coping

Week One of our Stress Less Class is well under way and I must say Session one was a success reading on my own. I really went into this class with an open mind just hoping to learn a few techniques to help deal with stress and even hoping to see what causes stress. And for being week one I caught myself reading a paragraph ad being like hmmm. It's really interesting.  

This class is going to be eye opening. This weeks "missions" are:
1.to understand the nature of stress
2.to explore the links between stress and disease
3.to learn a quick coping technique: deep breathing

Definitions you should know....

Stress-the body's response to a perceived threat or demand.
Stressor-any event or experience that triggers  the body's stress response.
Acute stress-stress that is triggered by an event or experience that is unexpected, comes on quickly, and doesn't last long.
Chronic stress-stress that is triggered by daily, ongoing events or experiences.
Distress-stress that results in negative mental, emotional, and physical effects; "bad" stress.
Coping-thoughts and behaviors used to manage stress and its effects
Resilience (or stress hardiness)- the ability to stay calm and function well when exposed to stressors.

Stress will come and go. Everyone is bound to have some sort of stress during their life. Two key points & take aways.... *stress is a response *triggered by your perception. Every day you are going to experience pleasant & unpleasant events, but it is your mind that decides which is going to cause you stress and which one will cause you pleasure. The greater you perceive an even, the greater the amount of stress hormones will be released. If they stay long enough and are high they can cause damage to your body.

Here are some COST of living a stressful life:
- Experts say that 80% of all chronic disease may be related to stress.
- One third of Americans report that they are living with extreme stress, and nearly half of Americans believe that their stress has increased over the past five years.
-Almost half of Americans report that they overeat or eat unhealthy foods because of feeling over stressed. More than one third said they have skipped a meal because of stress during the last month.
-Two thirds of smokers report that they smoke more when they feel stressed.
-Half of all Americans recognize that stress has had a negative impact on their personal and professional lives.

Did you know that there is more than one type of stress symptoms??

1. Behavioral- bossiness, short temper, tendency to criticize, eating too little/too much
2. Emotional- easily bothered, annoyed, defensive, emotional outbursts, depressed
3. Mental- forgetfulness, trouble thinking clearly, constant worry, self-criticism
4. Physical- dizziness, muscle tension, migraines/headaches, cold hands/feet, stomach aches, ulcers

So how do you cope with stress? There are healthy ways and unhealthy ways. Most people tend to choose the unhealthy route because it is what we know.  We overeat, drink heavily, smoke more than we normally do, etc. These ways are self-destructive. You are harming your body in more way than one. The only reason why people choose to harm themselves more is because they do not proper ways to handle their stress or get it under control.

Quick Coping Techniques:
-Deep Breathing
-Chanting
-Humor

These are good sources because they can be done anywhere and there is no special preparation, takes less than one minute to do, helps you calm down quickly, think clearly, and stay focused, and rapidly decrease the amount of stress hormones in your blood.

Our first week in class we did the deep breathing exercise. And I was actually weary of doing it in front of everyone as a group, but we did it together and every ones eyes were closed. Feeling stressed?? Let's try a little bit of deep breathing together now.

First get a blank sheet of paper on the top write: date & time, Pre & Post tension score, score difference, technique used, describe physical & mental state before practice and the practice setting/conditions, and describe physical & mental state after practice, with regard to relaxation & tension.

What are tension scores?? At the bottom of your page write:
1-completely relaxed
2-very relaxed
3-somewhat relaxed
4-neutral
5-somewhat tense
6-very tense
7-extremely tense

These are your numbers you are going to be using to describe your pre/post tension score!

Warm up exercise:
-Find a comfortable position either lying down or sitting upright.
-Put one hand on your belly, right over your belly. Put your other hand on the center of your chest.
-Breathe normally through your nose if you can do so comfortably, or through your mouth if not.
-Continue breathing normally. Notice how your hands are moving, and notice which hand is moving more.
-After a normal inhalation, blow out all the air you can when you exhale. Do this twice in a row.

What do you notice??

Deep Breathing Exercise:
-Uncross arms and legs.
-Allow your face and jaw to relax (your teeth should separate a little while your lips stay together).
-Relax your neck, drop your shoulders, and let your back "melt" into the floor or chair.
-As you inhale through your nose, imagine that your belly is a balloon slowly filling up with air.
-Pause for a second.
-Exhale slowly and completely through your nose; keep your belly relaxed.
-Pause for a second at the end of the exhale, and repeat, inhaling through your nose.
-Do this three to five times- but not more than five deep breaths.
-Breathe normally for about a minute before moving around and getting up.

How do you feel? Do you notice anything different? Now once you are done, rate your post tension score and take the difference. Make sure you are also describing how you feel. Deep breathing may not be for you. Everyone is going to find a different technique that works for them. If that doesn't work try something else. I learned that other people like to go take a walk/physical activity, take a bath, read, or just sleep as stress reliever techniques. Maybe even a chat with a friend is just what you need? Whatever works for you is RIGHT! 

Check back for week 2 updates and more information!!!! Have a stress free week! 

Weekly Update and Progress- Week 4 T-25

Another week comes and goes. Can you even believe that October is here?! This year is flying by and I guess it is just not going to slow down anytime soon. 

Dream Big

It's a new month and time to start fresh with a clean slate. Don't look at it as if the year is almost over. YOU are just getting started. I don't care if you set a goal for yourself back on January 1st as your New Years Resolution...you are going to write that down again and push hard for the next three months. Don't think it can happen?? I DARE you to try it. Give yourself 90+ days to go in 100%. Put your head down and focus - see what can happen. 


So lets talk about the week. T25 it just keeps getting better and better. I really can not get over the fact that this program is only twenty-five minutes long and you are sweating by the end of it. I know I say it probably ever week, but Beachbody really NAILED it on the head when people said they wanted a shorter workout, but with the same crazy good results. I love how each DVD is different but the same in some ways. Each move you do is thirty seconds and even though you may not think it is enough time to really work your muscles....trust me it is! You really FOCUS for these thirty seconds. You slowly work your way up to the "hard" step in a matter of two minutes. You get no breaks it is just non stop from the time you push play until you end at the cool down phase (unless you need a break of course).

I am going to be honest with you of course.....

This week I really really struggled. I didn't struggle with the getting up and working out aspect so much. It was more the going downstairs and when I pushed play, my head was literally all over the place. Which in my mind is BAD. I was not there mentally. I still did the workouts but I would give myself a three on a scale up to five. I am boggled but why happened last week, because everyday I look forward to going downstairs as getting a good sweat sesh in before work. It is my SANITY. It is what makes me clear my head from all those random thoughts. And I just could not do it. I was just going through the motions. Stopping when I needed a drink. Usually, when Dexter lays by my feet I pick him up and put him on the chair & last week I caught myself petting him...in the middle of my workout! I was watching the time clock. Just bad, very bad. I still them, but I didn't push myself to my max and best potential. 

Onward and upward... Right??

One thing I always say to my challengers who either had a bad week or skipped a few workouts is it's okay, you are in the learning process. Dust yourself off and try again. If you know you are not going to be able to do a workout that day, really focus on your eating. 

I always thoughts loosing weight came from working out....WRONG! Well not totally, you can loose weight from working out. But, it is not the number one reason. Fueling your body with the proper nutrition is. That is right, you heard me, nutrition is key!!!! 

This week was great with eating. I have been drinking my shake for breakfast because it is quick and easy for me with work. I had my complex carb and lean protein for a mid-morning snack (apple/peach w/14 coco roasted almonds OR two plain rice cakes w/natural pb and bananas). Lunch lately has been TONS of fruit (because summer fruit is my FAV) along with tuna on salad or a flat sandwich bread. Dinner: ranges all the time. Turkey chili, turkey meatloaf, baked ziti, salads, grilled chix, fish, etc. 
 

Clean Eats

The only bad thing I noticed this week with me was my late night snacking. Not sure what was up with that but I was always craving a snack after dinner time. I have been making myself a cup of green tea w/honey when I am craving something or before bed and that always seems to work. If I don't have that cup of tea I am always in the kitchen looking for something. So if you are a late night snacker like me try a cup of warm green tea. It's the time perfect time for it too, it's getting a little bit chilly every night!!

Which brings me too my favorite season!!!! FALL. I simply love it. 

Overall, week 4 was an okay week. And the reason why I say that is because food was on track - but the workouts Alyssa was MIA! But we are starting fresh with a clear mind and a new goal to help stay on track!

Ever feel like you are just not mentally there. You are there physically, going through the moves and the motions, but your mind is racing with a million different thoughts? YEP, we've all been there. But the good thing about my online health and fitness challenges- is that you do NOT have to go through it alone. You have the support from me (your coach) and from the other challengers in the group. We are in this TOGETHER. To SUCCEED together. Want some more information on my next group starting??  Send me a private message on Facebook or email me. I would love to chat with you to see if this is something you would like to join.

HAPPY OCTOBER!!!!