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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What is an Accountability Group?

 

What is an accountability group? How does it help you reach your fitness goals?

 

Have you ever started your weight loss journey and after two weeks decided it was either too hard or you didn't see the results quick enough so you gave up? Maybe no one supported you in your journey? You didn't like the workout program?

 

This was all me at one point until I heard about a challenge group & just invited myself to be in one...best decision to the day ever made!!

 

What is an accountability group? this is a group that is done online in a closed facebook group. or we could have a local meeting place if people were closer.

 

Why is it done online? it is easiest to run them online that way everyone is able to join and you do not have to be from a specific city/state.

 

Who can join these groups? anyone is able to join the groups. you just have to want to change your current situation and be ready to be surrounded by a group of amazing people.

 

Why join? like I said before have you tried to workout and then two weeks into it you just gave up? maybe you weren't sure where you start? if this is you, the support group is full of individuals who are where you are & with a group for all of us together we push each other to reach our goals and NOT give up.

 

Where is the done? this accountability is all done online, but the workouts are done in the comfort of your own home! 

 

What will you get? every morning I will post a small assignment or video that will last no more than 5 minutes. A tip to get you through the day, recipes, things that have helped me stay on track, meal plans, meal prepping, etc. I mean this is only half the stuff...every group is different and I tend to make my posts on what everyone has questions on, what they are struggling with.

 

An Accountability group is just another way for us all to stay on track. Because let's be honest.....we just can't do it by ourselves!!! There are times where we get frustrated, we aren't seeing the results we want so quickly, maybe we are struggling with our meal plan. When we struggle by ourselves we tend to let the negatives come into play. But when we are in an accountability group you have people cheering you on. Asking where you are if you do not show up daily posting all about your day. When you go to reach for that cookie a light bulb goes off and you think about the group and you put the cookie down. And if you don't put the cookie down and decide to eat it, you are in the group posting about it and everyone is saying okay, and giving you tips to swap it out next time and saying you can do anything & everything!

 

It is a safe place for everyone to come that have a weight loss goal! I remember when I started I was so scared. I did not know what anyone was going to think of me. Were they going to judge me? Was I going to be accepted?

 

 Guess what?!

 

No one knows about this group except, you, the other challengers in the group, myself  (as your coach), and then anyone you tell. This group is totally secret and everyone in the group is there for one of the same reasons. That is to get healthy and start a new journey.  Everyone may have a different end results and a different goal in mind, but we are ALL in this together. We all cheer each other on, we all are here to inspire. I may be the coach, but this is YOUR group. Tell everyone in the group what is working for you, shout yourself out for how much weight you have lost, your non scale victories, anything you want! Make the group fun, exciting, and most importantly BE YOU!!!!


Do you have more questions about accountability groups? Do you want to know when my next one is? Feel free to email me : alyssayourish@gmail.com and I will answer you back within 24 hours.

If you are ready to sign up and start your healthy journey TODAY, please take a moment to fill out the application listed 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

Is There Ever a Right Time to get started on your Fitness Journey??

To be honest we all have fitness goals , right? We all want lose those stubborn last 10 pounds, tone up your arms, lean out, have six pack abs, run a half marathon. Whatever it may be we all have a goal, but are your excuses bigger than your why? 

Is there truly ever a time that is 100% perfect for starting. If you wait for the perfect moment you'll be waiting forever and you'll never ever start.

Here is a little secret: you just have to get started. There is never going to be a right time. 

You just have to start! 

It doesn't matter if you've never worked out a day in your life. It doesn't matter if you are a fitness guru and you've fallen off track. Do not wait until Monday morning to start fresh, decide you will make the change, and put it into action immediately. 

If you are a beginner and you don't know where to start (like me when I first started out) I joined an online support/accountability group.  This group taught me the benefits of clean eating, what I should be shopping for, how to plan my meals out, get my workouts in, and things like that. Not only was it a 'safe' place for me to go, I connected with people and made friendships. Being in this group helped because if you felt like skipping a workout or eating something terrible for you, you could post in the group and instantly someone would cheer you on to get your workout in or remind you of your goals to put that cookie down. 

These groups are lifesavers!!!

So there's no right time to get moving and get fit. You just have to want it and you just have to start! Never a better time than NOW!

If you want more information on my next online accountability group please feel free to fill out the application below or if you have questions email me: alyssayourish@gmail.com

 

 

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New Month , Fresh Slate

Can you believe that it is October 1st already? Is it me or is the year just really flying by? Soon we will be getting ready for holiday parties and shopping for Christmas!! EEEK!

 

I love the start of each month because it is really a time to reflect on the past thirty days. What I did that I was truly proud of, areas I slacked on and need some improvement, and where I can go from here. How can I step up my game for the next month and blow it out of the water.

 

So here is what I do. The first of the month I look at my calendar and start mapping out where I want to be by the end of the month. And then I start to work backwards. When you start to set goals for the month, you then can break them down to weekly goals, and come up with an action plan to get you there.

 

But before you set out your goals you must self reflect. It may sound weird, but honestly you have to dig a little deep and figure out what you can do differently this month that you did in the past. 

 

Did you hit all your goals you had set? How short did you come? Were you close? Don't get discouraged this is an opportunity for you to learn and to grow. To be the best person you can be and challenge yourself every day.

 

Remember today is the first day of the month. Everything that happened in the past 30 days is GONE! You get to set the tone for this month. If you want to succeed, set your attitude to be a winner, to do whatever it takes to cross off your goals one-by-one when you complete them. Remember to have fun, be positive, and create goals for YOU ....no one else.

 

HAPPY OCTOBER!!