Triple S : Shin Splint Stretch

When you decide to run you MUST make sure you stretch not only before, but after. 

I thought when I decided to run this week and I was sore it was just because I wasn't used to running in a few months. But when I woke up that following morning and it hurt to take a step, I knew it was a little more. Nothing serious just had to do a few more stretches, look into getting new shoes, and icing my shins. 

Shin Splints are the worst...anyone ever have them?

You can't really "stretch" them but a foam roller becomes your best friend.

Here is an exercise I have been doing all week:

I must admit I was sorta being a baby because it really did hurt & I was gently pushing down. But to get the full stretch, for it to actually work, and you to feel better you must push down on the foam roller hard. Do this for a few seconds and make sure to put ice on when done. Now, you aren't going to be instantly cured, but I will say you will feel a little better.

What are some of your best exercises that help you with shin splints?

Shakeology Chocolate Candy Bar

Are there days where you crave chocolate more than others.

You have an extra sweet tooth.

This is a MUST try, totally curbs your craving, and if you save a purple you can make it a chocolate covered (insert your fruit here).

It is one simple recipe that you just won't forget. One scoop of chocolate Shakeology or Vegan Chocolate if you choose, one spoon of coconut oil melted. Stir together. Place on wax paper and put in freezer until solid. 

Break in chunks and store cold. 

Pure Bliss

Shakeology is a red
And one spoon totally a sweet treat to enjoy!

Want to know more about shakeology and what it can do for you? Send me a message - alyssayourish@gmail.com

Corn Bean Salsa

Corn Bean Salsa

You may be asking what this colorful bowl is. 

This by far is the best salsa ever!!!!

We had this at a party one time and I couldn't stop eating it. WARNING: it is addicting. 

Ingredients: 

6 Roma tomatoes or 1 big tomato (cut into small pieces)

1 green pepper, diced

3/4 onion, diced

1 can black beans, drained & rinsed

1 cup corn (rinsed)

1 cup of Italian dressing (you can use any kind)

Directions: 

Place all the ingredients together.

Mix in bowl well. 

Refrigerate. 

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!

Spinach Lasagna Roll Ups

It's Lent season and dinners usually consist of fish, seafood, grilled cheese,  cheese pizza or add veggies, etc. I'm usually okay with eating the same thing all the time but when you aren't supposed to eat something doesn't it always make you want it more?.

I was of course scrolling through Pinterest at random and found these roll ups. Something different and new is always nice. Switch up the meal plan a little bit. I have to say, it seemed like an easy recipe but I really am not a cooker so I was nervous for this one, I took the ingredients over to my mom & dads, and did the cooking. 

Ingredients :

10 oz. spinach

1 large egg

2.5 cups marinara sauce 

1 lb whole wheat lasagna noodles

Sea salt and pepper to taste

1 cup shredded mozzarella 

15 oz. ricotta 

1/4 cup Grated Parmesan cheese

Non stick olive oil spray

The Spinach filling

Directions :

1. Large pot of boiling water. Add the noodles when it comes to a full boil, cook until al dente.drain when done.

2. While the noodles are boiling prepare the filling. Combine the spinach, ricotta, mozzarella, Parmesan, egg. Mix until well combined.

3. When the noodles and filling are ready to go preheat the oven to 400 degrees. Prepare a glass casserole dish by spraying with non stick spray.

4. On a clean surface, lay out a few noodles at a time. Place a few tablespoons of filling on each noodle and spread to cover from edge to edge. The filling does not need to be thick because once the noodle is rolled up, it will be compounded. Make sure to spread it all the way to edges of noodles.

5. Roll the noodles up and place in casserole dish. Ripest until all your filling is gone. We got about 7 out of one batch, but you do have extra noodles in case some split apart. Pour the sauce over the rolled noodles. Cover all surfaces. The sauce keeps the noodles hydrated and soft while baking.

6. Cover the dish in foil and bake for 30 minute. Add additional sauce if needed.

The finished masterpiece

Enjoy!!!!!!

Summer Where Are You?

When Phil said six more weeks of winter, I never really thought it would be six more weeks of winter.

I just feel like it's been the worst it has all winter since he made his prediction. 

I dislike being cold, but I don't hate winter.

At this point every morning I wake up they call for 1-3 and there's 3-6.

 Then it gets warm. 

Next, it snows. Everyone's sick because the weather can't make up it's mind.

I'm officially over winter. I'm ready for warm weather, flowers, bright colors, sunshine, and more! Who's with me? 

Week 1 - 21 Day Fix Extreme Weekly Progress Update

21 Day Fix Meal Planning


The 21 day fix extreme arrived a week into me starting the original. I didn't want to just quit what I was doing, so I committed to finishing what I started and I made a decision I would get to the extreme next. I loved the FIX and I loved the concept of focusing on portion control. But I can't lie I was itching to get started! I was ready to take my results and fitness to the next level. I studied the guide so I understood how the program was going to work and what my best approach would be. The best thing about this guide & workouts is you get to create it to how you want. It isn't a diet where you need to eat only what they are telling you. You have many different options - you can switch it up if you would like or you can keep the same meal plan for the week.

The night before I was to start I was giddy! I was so nervous and excited to start. On top of starting this new workout I was also starting a new career path. I was seriously a little kid in a candy store with everything happening. And with that in mind, I have not been getting up in the morning to workout, but I decided with the extreme I wanted to get up early because I didn't want to come home after work and do it. I have a little further drive and that would just give myself enough time to give myself excuses. They always say you must step outside of your comfort zone & make sacrifices.

It was time to get myself ready and tallied up for the week. Whatever works for you to keep tally of your containers works for you. I tend to use my whiteboard and erase when I add something in my lunch. Others like to use the 21 day fix tally sheets.

21 Day Fix Tally Sheet

 

Nutrition is key to see major results so spend a great amount of time in the kitchen. I know it may seem long and boring, but it will save you in the long run. And what is the point of working hard and giving all you got in your workouts if you are going to just throw it away with your nutrition.

 

Day 1 - Early Morning

 

 

The first week is always overwhelming. You aren't sure what the workouts are going to be like. You have to get to know different moves & get coordinated. I know when I start something new I get frustrated and I feel like I do not get a good workout in because I'm more focused on if I looked goofy or did I do it right. It's a new routine so give it time, don't get too discouraged with yourself because you are not alone!

 

Another part of the journey is taking your before measurements & pictures. Not everyone's favorite part but honestly you NEED to do this! I always tell my challengers to do it and you don't have to show anyone, keep them in a separate folder on your phone. Because you may not see or feel the results, but if you have those pictures you will see the program working by the end. Also, don't get upset if you don't like what you see or how you feel...this I honestly have learned from my own health & fitness journey that this is a lifestyle change. We have our good days and we have our bad days. There are days where we want to eat everything in sight and others where we stick on track 100%.  You are going to be awesome every single day ( I am still learning and struggling ) but you can choose to make a difference.

 

Here is the 21 Day Fix Extreme Schedule -

Monday - Plyo Extreme

Tuesday - Upper Fix Extreme

Wednesday - Pilates Fix Extreme

Thursday - Lower Body Fix Extreme

Friday - Cardio Extreme

Saturday - Dirty 30 Extreme

Sunday - Yoga  Extreme

Before I started the 21 day fix, I completed one of the hardest mental challenges in my life. But even though I finished a hard program, but anytime you switch it up you will be working different muscle groups. So every single workout has me sore in Places I didn't even know I had muscle groups for. But all you need to know is that if you are sore, it is working! No matter what you have to push past it. I have been struggling with getting out of bed before work. So, I decided when I started this new job, I was going to make new changes.  I told myself to get up and get moving, I felt so much better all week & honestly my mind was so clear. It's crazy to think what a good workout will do for your mood.

 

Give it a go! Don't give up. When you feel like quitting reach out to your coach & accountability group. If you don't have a coach I would LOVE to help you get through the next 21 days, feel free to send me an email and we will get you set up - alyssayourish@gmail.com

If you would like to join my next 21 Day Fix Extreme Test Group , take a moment to fill out the application  below!!

Fill out my online form.

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