Can You Just Give Yourself Five Minutes

Fitness Motivation

Some days you just don't feel like working out. Honestly, we are all human & you can't say there is never a day where you just want to skip it. Exercise helps you....it makes you more focused, energized, confident, etc.
 
When you don't feel like doing it you have to remember why you started doing it.
 
 Don't feel like working out right in this moment? What I need you to right now, is remember the moment when you finish a workout & how you feel after that workout.
 
So, in the event that you do not want to workout and push play give yourself five minutes. Can you do just that? If you give yourself five minutes and after those minutes are up you still don't feel in the mood you can stop, but you know how you feel after your workout, and once your in the zone, I bet you may not stop.
 
If you workout in the morning even you can sleep in your workout clothes. If you choose to workout after workout make sure that they are out and somewhere visible so when you get home you don't get distracted to do other things.
 
Get a playlist going. I know if I am feeling low or down, I get on Pandora & find workout music to get me going. I bet I am not the only one that music can change your mood.
 
Have your DVD in the dvd player so you can just play it when you are ready.
 
Get motivational workout tanks or fancy prints. I know with me when I have cute clothes or funky prints I feel like I can tackle on anything.
 
Find motivational quotes from Pinterest, write them on post it notes & place them around your house where you know you are going to walk passed.
 
Remember you don't have to do this high intense workout to get a good workout! Do something you love to do. Do you love reading and have dogs? What about multi-tasking but listening to a book on audible or youtube & walking with the pup. You don't have to go during the whole time of the book, but go for 15-20 minutes. Or what I have been doing is when I go for runs I am listening to podcasts, which is where I got this idea from... thanks Chalene Johnson. If you haven't followed her I highly suggest it! The Chalene Show on Podcasts is one of my favorites.
 
Another thing she suggests to do is get a calendar and cross off each day you workout & meet your goals. I know i'm a pen and paper kinda girl so the feeling I get when crossing off goals is amazing & makes me feel so much more accomplished.
 
 
All you need to do is get up and get your heart rate.

JUST DO IT!

 

Be Better Than Yesterday

Running For Beginners

Want to go running but just don't know where to start?

First and foremost you never want to over do it. 

*remember you are just starting out* even if you have run in the past you are still starting out. You can't expect to run as much as you once did if you stopped. And you certainly don't want to try to run a marathon on your first go. 

You can go as far and however long you want, but you don't want to injury yourself and make this run unenjoyable. I am no running expert, but I want to share what has helped for me.

1. Stretching is a MUST : just because it's slow and you feel like it's doing nothing..do not skip this step. BIG mistake I always made. It's helping to warm up your muscles and get the body moving. Think about it..if you aren't always using those muscles, they may not work properly.

2. Finding running shoes that work based on your running style : (still have to do this) but by the way you run there are certain shoes that work best. Are you a toe to heel runner or opposite? Did you ever think about it?

3. Get your motivation : for me when I'm exercising I always have to be listening to music or personal development. Usually it's personal development (download the podcast app & your favorite listens). If it's music I just type in workout on Pandora.

4. Find flat land : I would start running on flat land. This of course is only my opinion, but if you are just starting out you want to build up your momentum. You can certainly try hills and intervals but you are going to use more energy and personally if you want to enjoy it, you don't want to over do it on day one.

5. Don't sprint : do not try and run super fast...if you do you are going to run yourself down before the first lap is over. Pace yourself, find your stride, it's okay to run a little slow. You have to get comfortable with your pace. Remember you are just starting out.

6. Track your progress : now a days there are all sorts of apps you can use. I recently downloaded the map my run app. All you have to do is click the start workout button and it does all the work.  Time, distance, calories, shows you a map of where you ran, you can also save your workouts to see what they were previous days.

 

7. Stay hydrated : so I don't carry a water bottle with me on the run, BUT I always make sure to drink a glass before I go and as soon as I get home I chug one.  

 

8. Enjoy : just enjoy what you are doing. Enjoy the scenery. Everything about your run. I love listening to my personal development and getting new ideas, or clearing my head. But if you don't enjoy it and you just "think" you have to run; you aren't going to stick with it!

 

I hope these few simple tips help! Like I said I am no expert by any means, and I did just start running this week. But these tips are what helped me to continue to get out there every single day. Feel free to email me : alyssayourish@gmail.com or find me on FB - Alyssa Yourish if you have questions !

 

Lots of love! <3

 

 

Dijon Vinaigrette

(makes 8 servings ; about 6 tsp.each)

Salad Dressing


This is equal to one orange container.

Ingredients:

- 3 Tbsp. red wine vinegar
- 3 Tbsp. fresh lemon juice
- 3 Tbsp. Dijon mustard
- 2 cloves garlic, chopped
- 1/4 tsp. sea salt
- 1/4 tsp. ground black pepper
- 6 Tbsp. extra virgin olive oil

Directions:

1. Combine vinegar, lemon juice, mustard, garlic, salt, and pepper in a medium bowl ; whisk to blend.

2. Slowly add oil while whisking ; mix well

**Tip: store leftover dressing in a covered container in the refrigerator. If dressing thickens when cold, hold at room temperature for 3o minutes and stir before serving.

IT Band Injury

Are you a runner? A sports athlete? Physically active?

You may be curious as to why I am asking these questions & what it has to do with IT band syndrome. If you workout, run, or play sports this injury is mostly common. 

How do I know? I was diagnosed with about a week and a half ago. I was running with my friends & (I haven't ran much in a while, but I workout daily so I thought my stamina was up). We ran & walked five miles around a local park. I was starting to feel pain, but thought it was just muscle cramps from the heat or beginning to run. Around the last stretch I started to get sharp shooting pains in BOTH knees and at that point I clearly knew something wasn't right. I was in shear-utter pain...could not even walk in tears kinda pain. Came home and just had to ice my knees & try to relax the best way I could. Didn't do any physical activity, but was scheduled to run a 5K that Saturday. I should not have ran 

Saturday comes I get up & I'm super nervous for this fun little thing called run or dye. But promised myself to do what I could. I'm not even sure I ran a whole mile. At one point I caught up with my mom and we were running together, we started going down a grass hill & I just had to stop and go to the side. I was getting the pains again, but this time it felt like someone was stabbing me (not that I know what that feels like) just unbearable pain. Tried to pick up in run, then I'd stop. I heard someone say this is it, the finish line is there so I ran at a slow turtle pace, but did it & right at the end I hit a ditch & knew that was it. Crossed the finish line & so many emotions were running through my head....I was sad, hurt, upset, in pain, emotional, scared, and the list goes on. I stood for a moment looked for my mom & who we can with, when I found them it was a sigh of relief & I just broke down in tears.

Made a doctors appointment, wrote me a script for an MRI- which it came back for Illiotibal Band Syndrome, but wanted me to see an orthopedic because it could have been something more. Started to rest & ice til then. But if you've ever had a injury you know it can be painful & IT WAS! It was a struggle to walk at work, up & down steps, get in & out of the car, & push the pedals while driving. I never felt like I could relax it at all. It always felt tight & tense. And sleeping on my back was the only way I could get "comfortable" ....NOT. Worst way to sleep ever.

So here we are and I had my first physical therapy appointment :

 

 

Nervous and butterflies in my stomach is the best way to put it. My evaluation was surprisingly awful. I had very little strength when he was telling me to push against his hand. I was uncomfortable and uneasy, super sore from just the evaluation. Something just wasn't right & that is because my strength in my muscles & flexibility is slim to none. WHY? I had to ask, I mean I highly active & I stretch and I take care of me. BUT he said it is common in athletes and people who workout daily. When running your hips should be even and sometimes you aren't always, which causes you to put more pressure and shift your hip out, and strain your gluetes, it band, everything else....which in return causes the inflammation I have been having. 

 

I have been given some exercises to do at home twice a day, plus I have to go back to physical therapy twice a week for at least two weeks and if I feel better after that I can knock it down to one. They don't want me to push myself too hard where it starts to hurt like running that 5K, but I have to push myself to where I see results. I haven't ran or worked out since the beginning of June and I just feel lost. I can't relax my knee, I always feel like I'm flexing, and when standing you can tell a difference because my left leg is perfectly straight and the right is bent so I feel lopsided. I feel like it could also be something else, because the other night we were sitting outside just talking and I was getting a tingle feeling & I noticed my knee down to my toes were swollen. I wanted to burst into tears, but I held them back, I got to a point where I couldn't bare the pain anymore. I told them and they are unsure, so I have to monitor it, in case it could be something more serious.  When you are starting to workout, whatever you do, make sure you get a good stretch before & after. They don't just tell you that for your health, it is so important to get a stretch in so your muscles are loose and you don't strain or pull something.

 

 I know nothing more than what they are telling me, but I have started to do research. I plan on keeping everyone in the loop, how physical therapy is going, when I am in pain, what stretches are truly working and which aren't, plus I will answer any questions you may have. Feel free to ask me anything & share with anyone who is going through the same thing. It is never easy when you have to slow down and give up something you love, but to go through it alone is a bit hard as well. Having someone there, knowing how you are feeling, gives you a little comfort.

 

 

 

I am keeping a positive attitude even though I am uncomfortable. I can move a little better than before, but still uncomfortable. Sometimes we have to go through setbacks to get where we need to be. And this is just the beginning of my journey.

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

 

 

 

 

 

 

Fill out my online form.

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Week 3 : 21 Day Fix Update and Progress

 

It takes 21 days to create a habit. Twenty-one days to make it part of your daily routine, your lifestyle, something you don't even have to think about. But if think of all the reasons why you can't do it. You don't have enough time. Your too busy. You are to tired and can't get up early before work or have to get things ready for the next day when you get home from work. Then you are truly making excuses and believing all the negativity.

 

STOP THE NEGATIVE TALK!

 

The only thing you need to listen to is the belief in yourself. If this is something you want to do, if you are ready to make the change. That is the only voice you need to listen to. Take that step believe in yourself and the rest will fall into place.

 

 

No matter what if you want the results you have to put in the work. The program is seven days a week but only thirty minute workouts. You have the time, you must schedule it in. NO EXCUSES. The third week you are given the option to do double up days to get max results. You don't have to it is totally your call. Here is what the schedule looks like for double days:

 

Day 15- Total Body Cardio Fix & Pilates Fix

Day 16- Upper Fix & Cardio Fix

Day 17- Lower Fix & 10-minute Fix for the Abs

Day 18- Pilates Fix & Total Body Cardio Fix

Day 19- Cardio Fix & Upper Fix

Day 20- Dirty 30 & Pilates Fix

Day 21- Yoga Fix

 

I started out with double days because I wanted to challenge myself a little bit. Honestly, I made it to Wednesday. I was spreading the workouts out...one in the morning before work and the other right when I got home. I was so so very hungry come night time doing doubles. I felt like I was working too hard and pushing myself to the extreme, so I stopped. You have to do what is right for you and listen to your body. But if you are going to do the doubles, I would highly suggest adding an extra protein into your meal plan. You will need it or you will just burn yourself out.

 

 

I used to hate lifting weights because I was always under the impression that girls who lift heavy will bulk up and look way out of proportion, but not the case. Ladies, lift weights if you have been putting it off for that one simple reason. You are not going to bulk up. I can promise you, that you will feel stronger, determined, want to push hard, and you will gain muscle BUT lean out. You may not see a difference right away and in the beginning when you start out, but I promise you if you stick with it you will be so unbelievably amazed at the process. I can say that because this picture shows something I have been working on for awhile. My legs have always been something I just never really liked, my thighs were just a little too big and I am starting to get a leg muscle pop. I love the mix of cardio and strength training together, it targets different areas all at once vs. targeting one muscle group.

 

 

 

I will keep saying it....the 21 Day Fix, you do not starve yourself. You are not eating like a rabbit. You are fueling your body and eating actually food. You are not following a diet plan and eating things that you do not like. Read over the book when you receive your package and plan out what you want to eat and when. Each color container has a list of foods to eat from best to not as good for you. Make different recipes, try new things, and if you aren't sure what something would be considered head over to the beachbody message board and type it in. Someone will get back to you and tell you what containers you should be using. It is as simple as that! All the guess work has been completed for you!

 

SIMPLE NUTRITION + SIMPLE EXERCISE = RAPID RESULTS

 

And you are in luck the 21 Day Fix Challenge Pack promotional price has been extended until tonight  at midnight. If you missed getting this program once, you do not want to miss it now, lose those last 10-15 lbs, learn about proper portion control and nutrition, and lean out. The results from my test group are starting to come in and I have never been blown away with results like these for three weeks....IT IS CRAZY!

 

 

Don't miss your chance to make the change. This program is for anyone. For someone who has never worked out a day in their life or for someone who is a fitness guru. This is designed for you! Struggle with what to eat and when to eat. This is designed for you! This is your last chance to sign up and get in my March 10th, Bikini Ready in March Group. Interested? Fill out the challenge application below to be considered!!!

Fill out my online form.

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The 21 Day Fix: Week 1 and Nutrition Plan

21 Day Fix

 

 

Holla!!! The 21 day fix has arrived and I could not be any more excited. I have been waiting for this program & I literally always check my tracking number about four times a day to see when it will arrive. As most of you know I was tracking my weekly progress with P90X3. I was on Week 6 when the fix showed up at my door step. And I made the decision to stop X3 all together and focus solely on the fix :

1. Because I wanted to be able to provide insight & information .

2. My challenge group was starting one week from the release date and this was the first time I would be doing it with my challengers.

3. I wanted to focus on one program to track my results

4. Plus I needed a good kick in the butt. I was working out but to be honest my eating really fell off track.

 

I promise to get back to my X3 once I finish with my awesome challengers. I will have a clear mind and really know how to crack down on my eating. This is not a starvation diet, you are eating REAL food and HEY if you want to have a glass of wine, you sure can do it!

 

I received my program the Friday after I ordered it and really sat down Saturday afternoon to really read and get to know what to expect. I am in the 1,200 to 1,499 calorie range! That gives me 3 green (veggies) 2 purple (fruits), 4 Red (protein) 2 Yellow (starchy carbs) 1 Blue (nuts, ect) 1 Orange (nuts and dressings) 2 spoons (nut butters, olive oil).   

This program is literally written out for you and there is no science for you to figure out. They have done all the hard work, all you have to do is figure out your calorie in take and which foods you are going to eat each day and when. There are separate pages of foods listed for each container. SEE WHAT I MEAN!!! It is literally that simple. Go to each page and make sure you know which food groups go into which container and what you can choose from. It also lists each food from most important (better for you) to the least important. You can choose the food listed at the bottom of the page, but those ones are just listed at the bottom because they are less
nutritious. But you also do not want to choose all the foods at the top, you want to choose a variety because you want to give your body a variety of those nutrients. You don't not have to eat out of each of those containers, just put it in your container and portion it up. Then I suggest you put your food on the plate and really visualize it. When putting your food in the containers, it really does not seem like a lot and you may think to yourself you might just be starving. BUT.....if you see you are still getting a TON of food and you are FULL.

 

Now, the plate up above is a little big, but it's the only one I had clean (have to do the dishes LOL). But this is 2 RED- shrimp & fish, 1 GREEN- veggie stir fry, 1 YELLOW- brown rice. This was plenty for me and I wasn't hungry after where I thought I needed to late night snack. This program is TOTALLY genius.  Are you a wineo? Yep, you sure can have a glass of wine. Wine = a yellow container, but you can only have it 3 times a week.

 

Want to go out to eat? There is a spot in the book where it gives you meals and pairs it with the containers you can substitute it out. But you have to decide if you want to do that and is it worth it. A sweet treat you can have one of those as well. Shakeology equals out to one red container.

 

I am a visual person so when it comes to tracking there are tracking sheets in the back of the book and you can also find them on the beachbody website. I noticed it really got difficult if you were not tracking everyday which color container. You have to find a way that is going to be easy for you and work.

 

 

 

Day 1 was not as bad as I thought it would be. I was just hungry, but you really do not realize how much through out the day that you mindless snack. It was an adjustment from eating way to many calories to really focusing on many I actually should be eating. But honestly, after that I have been fine. I really have been focusing on my water every time I feel like I am hungry, usually it is me just being dehydrated. Drinking your water is something you must do. I will tell you when I do not have enough water I start to get a headache. Of course you have those days where you really crave chocolate or even something as little as a pretzel, because let me tell you I love my pretzels. But I feel great, I have energy, and I do not feel bloated.

 

 

 

Let me just tell you, these workouts are not easy peasy. Autumn really knows how to kick your butt and make you sweat. (in a good way) annnnnnd make you feel sore for days and days after. Yes, these workouts are for everyone & anyone but add weights to the moves and you are working harder than anything else. There was not one day of workouts I did not like. I loved them all and I am completely obsessed with this program. And all that is needed is a light set of dumbbells or resistance band.

 

Monday - Total Cardio Fix

Tuesday - Upper Fix

Wednesday - Lower Fix

Thursday - Pilates

Friday - Cardio Fix

Saturday - Dirty 30

Sunday - Yoga

 

Whoop Whoop GAME ON BABY!!!!!! The 21 Day Fix....week one is over. And I am feeling stronger than ever. I am learning things about myself and have realized I have over ate for way too long, which is why the last 10-15 lbs were just not coming off.

 

So we are up and at 'em tomorrow morning to kick off Week 2 STRONG.

 

Do you need accountability? Extra motivation and support? If you want to be considered for my next test group, please feel out the application below to be considered. If you are ready to begin your journey and  set yourself up for success now is the time. Jump start to a healthier version of you.

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Make A Fresh Start

 

Can you believe the end of the year is near us? The year 2013 has flown by in a blink of the eye and let me ask you.....did you stick to your New Year's Resolution? Did you workout like you wanted? Start eating healthier? Be the best possible person you can be? If you didn't stick to your resolution, why not?

Why is it that we vow each year to make it better. To come up with a game plan and stick to it. And then the New Year comes and we stick to the plan for two weeks....two weeks?!?! What is it that makes us stop? Are you sick and tired, of feeling sick and tired? Or promising yourself you will be the best you can be and not following through or even failing?

So how can the year 2014 be YOUR year for success? How can you set a resolution and stick to it....?

1. Create goals: set your BIG New Year's Resolution goal and then break it down into smaller monthly ones.

 

2. Write them down: writing them down changes your whole mindset. Writing them down makes them more real than just saying them to yourself.

 

3. Accountability Partner: find someone to share your goals with. Tell each goal you have set for yourself & when you want to reach them. Set a time to check in with them, whether it is everyday or once a week. You will help keep eachother accountable.

 

4. Push Forward: once you have your goals set it's GO TIME! Get focused, get driven, and getting ready to crush them!

 

The #1 reason WHY people fail is because they choose too. They just say they are going to achieve a goal, but they never really do the work that should get them there. They believe that just saying they will drop fifteen pounds, that it is just going to happen. It certainly does not work like that, or don't you think everyone would set goals??

 

So, here is WHY 2014 is going to be the best yet and there is no stopping you. Two words....accountability group. This is a closed online support group. Everyday you will plug in & check in daily with the group, but on top of that you will receive motivation, tips, recipes, and everything you need to succeed and reach your goals...ANNND even better stick to them.

 

I am going to teach you how working out from home is just a little better (in my opinion) than the gym. And how this can be an everyday lifestyle. This is no fad diet or "quick" fix. You will have to put in the work, by working out daily & replacing one meal a day with Shakeology. We will first work together to find your perfect challenge pack (your FULL workout program + a month supply of Shakeology HD). Along with a 30 day club membership, free shipping, me as your coach, and a chance to win $500!!!!

 

Message me here so we can discuss programs & shakeology or fill out the application form to be considered for this exclusive test group.

 

Get rid of the excuses. Start creating your success story. And feel better than ever because you deserve nothing but the best!!

 

Claim your spot for the January 13th group!

First come, first serve.

 

 

 

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!!!