Bikini Ready.... Are You There?

Well everyone it is officially spring and has been for a week or so. Did you know summer is just three months away. And although it may seem like is far away now, it will sneak up on us before we know it. It is about time to bust out the tank tops, shorts, and bathing suits.....are you ready to put on your swim suit and soak up the sun. I know I certainly am, but I just don't feel like I am at my best and really need to step up my game. So I have holding myself accountable with weekly progress pictures, because I honestly have not stepped in I don't know how long. I am giving myself extra accountability and hosting my next challenge group & YOU are invited. Are you in ??

 

 

You have more than one option, so we want to find the best program for you. I have done each of these programs & love each one.

 

1. The 21 Day Fix : The newest program to the Beachbody Family which is just going to ROCK your socks off. So what is it??

 

 

It is simple nutrition with simple exercise to get the rapid results in just three weeks. There is no guessing games on what to eat and how to eat. You follow the color containers and there literally is a list of food that tells you what color it belongs too. If it fits in that container you eat it, if not you have to adjust it. You are burning a TON of calories in thirty minutes. The workout program is designed for anyone, they are easy moves but if you have never worked out a day in your life this is for you, if you are a fitness expert this is for you, if you have 10-15 pounds to lose this is for you, are you catching my drift....THIS PROGRAM IS FOR EVERYONE! No starvation diet, the containers seem small but it will really open your eyes that you are still eating a lot of food and how much you have over ate. This program is simple...the guess work is OUT. End of story.

 

Simple nutrition + Simple exercise = Rapid Results

 

 

2. Focus T-25 :

 

 

So what's T25? This program came out last year and was a massive hit because it is ten short weeks with the workouts being twenty-five minutes. Everyone has time for that!!! Shaun T the creator of Insanity is behind this bad boy 100%. You are receiving the same type of results (if not better) than an hour workout.  The result is focus T25-and the name implies the intent: if you focus your intensity for 25 minutes, and you do it 5 days a week, you WILL get results. Did I mention it is on SALE the whole month of April??

 

 

3. Brazil Butt Lift: Which is also on sale this month !! Woooohoooo!

 

What is it?

Brazil Butt Lift uses cardio, dance, and a unique training method to work your rear end from every angle. You'll shape your gluteal muscles into that perfectly round Brazilian bum bum (that's Brazilian for booty). You'll lift your butt to look great from every angle, and you'll firm your butt and thighs and melt away those stubborn saddlebags. A native of Brazil and a former ballet dancer, Leandro Carvalho developed his signature training techniques to help sculpt some of the world's most beautiful bodies. Top supermodels count on him to get their bum bum in shape for lingerie photo shoots or a revealing runway show. Now women everywhere can firm and perfect their derrieres, just like Leandro's clients do. Based on his wildly popular New York fitness classes, Brazil Butt Lift will show you why Leandro is known as the Brazilian Butt Master.

 

The name may be fun, but the results are serious. The secret of Brazil Butt Lift is Leandro's proven Triangle Training method. Triangle Training works the three major muscles of the buttocks- the gluteus maximus, gluteus medius, and the gluteus minimus- to reduce the hips, slim the thighs, and lift, contour, and shape the perfect behind. "It's all about the angles", as Leandro likes to say. Triangle Training works the butt muscles from multiple angles, including your hamstrings and the "heads" of the muscles, the parts that attach to the pelvic bone (which provides support between the upper and lower parts of your body). This is what gives the lift and curve that every woman wants. And unlike other exercise programs that develop the butt muscles, Leandro's won't bulk up your thighs.

 

 

There are so many programs to offer but I wanted to make sure you knew the Beachbody's April promotions. Two of the three programs are on sale this month and even the one which is not on sale is still at a really good price for just three short weeks. If you have any questions about these programs or any other program at all please do not hesitate to contact me. But if you would like to be apart of my upcoming online accountability group, please do me a favor and fill out the challenge application below.....are you ready for the summer slim down??

 

 

 

 

 

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

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- 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!!!!

Track Your Progress:
   Stay Accountable

Even us as coaches need to be vulnerable and break out of our comfort zone! I am not going to lie these past few weeks have been rough. I have been working out, but I know I have not been giving it my all 100%. My eating is good from breakfast-until I get home from work. After work it is like I am a bottomless pit and just snack. NOT GOOD. Even I have my struggles but that still does not give me an excuse. After all the snacking and picking through out the night I have felt sluggish, lack of energy, and bloated. So, all my workouts didn't even really matter because I sabotaged my own work.

I was really hard on myself and started to get really upset. I have come so far, how could I allow myself to just basically give up and let myself go and give in to the food I know I am not suppose to have?

John C. Maxwell

Enough with the self pity. Nothing is going to change unless I decide to. And that is exactly what I told myself. It is time to change and take it up about 5 notches.

I finished Les Mills Combat about two weeks ago and my next plan of attack was to start T25 once my boyfriend was finished with the Alpha Phase. Which was perfect because I was finishing Combat as he was finishing Alpha. But there was a little setback where I had to wait two weeks until he finished. Instead of starting a whole new program because I knew instantly I would start T25 since I have been waiting forever. I decided to go back to my main girl Chalene Johnson-Turbofire. 

                       

                

 

So this is it, I am keeping myself accountable and I am asking all of you (my followers) to help. I have FINALLY started T-25 today! I have been tracking my food all weekend, and keeping up with my water intake which isn't a problem for me. But to really hold me accountable I am putting it all out there on the line-starting pictures and measurements.

 

                                                Day 1: Front Progess Pic

 

                                                Day 1: Back Progress Pic

 

                         

                                             Day 1: Side View Progress Pic

 

Day 1: Measurements

Weight- 126.6 lbs

Left Arm- 10 inches

Right Arm- 10 inches

Left Thigh- 20 inches

Right Thigh- 20 inches

Waist- 25.5 inches

Hips- 35.5 inches

 

Like I said before I am not quite happy that I let all that hard work go, and I only have myself to blame for it. But from here on out it is out for everyone to hold me accountable and I really hope you do.

 

 I am looking for 5 individuals to join me along this journey! If you are ready to get a jump start and be apart of my next online fitness challenge send me an E-mail or add me on Facebook and send me a private message. This group will kick off September 16th!!