PIYO Week 2: Update and Results

 

 

We have another week done with Chalene Johnson. I have to say she is by far my favorite trainer, no matter what workout I am doing I feel amazing after the time stops! And sometimes it feels like you have just started a workout and you are already done. Time flies (literally). I cannot believe I am half way through month one.  I have to be honest, I did not think PIYO was going to be enough. Even though cardio is not my favorite but I do like to get my heart rate moving. But even if you are aren't jumping around doing agility you still work up a sweat & you are still moving. You are moving in a different way, but you will work you bootay off!

 

Thirty minute workouts give or take low impact do you think you are going to get something out of it? You are using muscles you truly do not use in your day to day routine. When starting any new routine you get nervous and worried you will not see the results, but you have to trust the process. And I truly believe that is why some people do not stick to programs in the first couple weeks and throw in the towel. WHY? Because sometimes they do not feel challenged enough. It isn't hard enough. This program is something they typically do not do normally. You just want to give up and go back to your "normal" routine. That is where most people fail and hit a plateau. If you stay in your normal routine you continue to work those same muscles & you won't see results as much as you would like too. You have to step outside your comfort zone every once in a while.  Work new muscles, try new things...you never know what could happen?! Try the program for 30 days..see it through to day 30; following the program to a T, then make your decision about quitting & moving onto something else.

 

Bummed Knee

Unfortunately, when it came to working out I did not have a choice. If I wanted to get back to it PIYO was the only thing I could do or lightly walk. You can't see the picture to good, but my knee gets tapped every time I go to PT so I can warm up with running. It's not comfortable believe me. The white tape is the bottom layer & the brown tape we push my knee cap over from the right side to the left so it is "centered." The goal is to keep it on for 48 hours, if it is uncomfortable it can come off. It hasn't lasted more than a day, but I do honestly try to keep it on that long & workout with it because if it helps, then it could help my knee issues a little bit. But I must say I am very glad that PIYO is the only program I can do, because I truly enjoy it. I get frustrated sometimes because my muscles need stretched and it hurts, BUT it is working! It tests me and it is mind over matter. I try to push myself a little further each day.

Believing you can is the first step. Next come up with an action plan. Write a schedule of your workouts down (even though you get a schedule), but that way it is visible and you know what you are doing each day. If it helps start creating a vision board with your goals (weight loss, what size you want to be, maybe your future swimsuit you want to wear). When you put your goals in front of you where you can see them everyday, it makes you work ten times harder.

Motivational/Goal Board

What does week 2's schedule look like?

Monday - Sweat
Tuesday - Define: Lower Body
Wednesday - Core
Thursday - Define: Upper Body
Friday - rest
Saturday - Sweat
Sunday - Core

I can't exactly say what my favorite workout of Piyo is just yet. And I only say that because I have not done all of them yet. From the ones I have completed so far I would say Sweat and Upper Body. Upper body is a little short for time but you still can get a great workout, you can always add something else to workout longer.

I have been delaying writing this post not because I don't have words to say or I don't like piyo. It is because I didn't really give my all. It has been getting to me. I had a bad week during physical therapy. I really was struggling with not being able to workout during PT days and when I was having a hard time running,I just felt defeated. It's hard to accept I can not physically run when I want and some plyometric exercises still bother me. It is hard to be "restricted," but I have to learn to work around it and do what I can. If I push myself harder, I could hurt myself more & set myself back. And if I quit what does that say about me?

So onward and upward. I gave myself some time to sit and think about where I am, how far I've come, and where I want to be. It is just a chance for me to regroup and get my mind right. So, I have the right mindset & ready to kick butt on week three.

 

If you would like more information on joining my next Piyo Accountability and support group to get customized meal planning, tips and recipes to help you start and complete your Piyo Journey please contact me below!

 

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Stuffed Ground Turkey Peppers

One of my favorite recipes when I was little. But I wanted to find my own way to make it. So that is exactly what I did.
 
Ingredients:
 
- green peppers
- ground turkey
- 1/2 onion; chopped
- garlic
- tomato sauce (your favorite sauce)
- sea salt
- pepper
 
Directions:

- Preheat the oven to 350 degrees. 
- Cook onion and garlic on low for a few minutes.
- Add ground turkey ; you can also add salt, pepper, and spices if desired for taste.
- As the turkey is cooking cut the tops of the peppers off, and hollow out the insides.

Hollow Green Peppers

 

- Once the ground turkey is cooked all the way through add your sauce. (I did not measure anything out)

 

Ground Turkey Mixture

- Fill the peppers with your mixture.

 

 - If desired sprinkle cheese on top.
- Place in over for 30 minutes; let cool for a little.
- Serve with a side of brown rice or black beans.

PIYO Week 1: Get the Results

 

So you wanna know the scoop on PIYO. The first official week is over & I'm about to give you the low down?! Piyo is no joke, but I love that you can still get a workout from strength & flexibility.

 

Imagine what you could get with :

*30 minute workouts

*Meal Planning

*Accountability

* Online Support

 

This was a program I was waiting for, as most of you know I injured my IT band back in June and was not working out. When I heard the program was being released I asked my physical therapist and he said slowly get back into it. I was nervous, but ready to go. With that said, I am going to share the good, the bad, the struggles, the triumphs. But I am so excited to be sharing my whole progress with you. I do have to say I was a little nervous because I am so used to doing high intense workout, but I know my body needs the stretch.

 

 
I just want to listen to my body and really focus on each stretch along with gaining strength. I'm excited to switch my workouts up. I know my flexibility really needs some work to it and that is a focus of mine. I want to be present in the moment & really clear my mind with each workout. I wouldn't mind losing some weight, but really focusing on toning up. Since having my knee injury, to be honest I was a little down on myself & I would go in spurts of clean eating, then I would fall off track & it was really hard for me to stay focused. So with PIYO I really need to be careful & cautious of my food choices.

What does week one of PIYO look like?

 

 

Monday- Align: The Fundamentals

Tuesday- Define: Lower Body

Wednesday- Define: Upper Body

Thursday- Sweat

Friday-Rest (sometimes I make my rest days on sundays)

Saturday- Define: Lower Body

Sunday- Define: Upper Body

 

 

 

 

 

I'm ready and my game face is on! I have decided that nutrition is KEY to see the results I have been lacking. I have decided to throw away the excuses (yes, as a health coach even i struggle with the self doubt), but my determination & challengers are what is getting me through. I am following the PIYO nutrition guide, BUT I have decided to use the 21 day fix color containers to use proper portion control. Because portion with food is also a key part in weight loss & staying on track .

 

 

Are you joining me for the ride? I will be providing weekly progress & updates here on my blog, my YouTube channel, & Instagram account. If you are interested in starting PIYO I am not accepting applications for my upcoming challenge group. You can be the next SUCCESS STORY & WIN MONEY!!!

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REAL TALK: Look how far you have come

I've actually had this post in mind for about a week. I have delayed writing it. It's almost like I lose my words when I start writing & stare at the blank screen.

Why? Because last Thursday to be exact was one month of physical therapy. One month and I was to be done and back to "normal" (is what I thought). And here we are five weeks in and my therapist drew out another months plan to get approved, but we are trying two weeks to see where I am. 

When week four hit, I was so excited & anxious to get back into running or start cardio again. I never in a million years would have ever imagined hearing me say, "I miss cardio." But I do. So, on Monday we decided to try running on the treadmill...slow jog. If it started to get painful I was to get back to walking. Not even three minutes in & I was feeling the pain. I had to instantly stop, got off the treadmill, and I was limping. My therapist looked at me and said, "okay so we learned-you are not ready to run yet." I literally looked him the eyes (disappointed) & said... maybe I am just not meant to run.

 

 

He told me I am, just not right now. I thought about how this really affected me at that moment. How I really felt & I was so upset, that I was not 100% and could still not run. For four weeks, 2 times a week, for at least an hour each time I would go to physical therapy and for what? Was it working? Is it worth it?

 

It is worth it. I am always telling myself progress vs. perfection. I may not be able to run & get cardio in. But the bigger picture is I have come much further than I was on day one. On day one I had no strength or flexibility. I was moving like a snail on every single exercise & almost in tears. I couldn't walk, my knee never relaxed, and I was just uncomfortable. Even though I am not done, I have come so far. My strength and flexibility have improved greatly. I am moving faster through my exercise, upping my reps, using more resistance.

 

You may not be where you want to be  at that moment, but take it all in and remember where you started.

 

So, I will admit I was down because I am STILL going to physical therapy. And still have at least one more week if not more. But I know to trust the process and be patient. Everything happens for a reason and I am only going to come back stronger!!

 

How to strengthen your knee

After being active for pretty much this year of my life & they are telling me my knee isn't strong and no flexibility. I looked at them and said, "how is that even possible" I had no idea why it was the way it was, only thing I could do is push myself at physical therapy & do my exercises at home. 

But I feel as though there a lee a ton of active  people out there running, going to the gym, or doing at home workouts and even though you are stretching are you doing the right ones to prevent injury. 

This blog I'm going to be specific and talk about the exercise I have been doing to work on my IT band, but a lot of these exercises target your hips, butt, calf, and hamstrings. 

**first you always want to make sure you warm up** at PT I start with ten minutes on the bike. Try going for a short walk, just to get the muscles moving. 

1. Planks- who would have ever thought I'd be doing these at therapy. When your favorite trainer (Chalene, Tony)  says the core is a major part in everything...they ain't lying. If you aren't stable in your core everything is out of whack. Start on your knees and do 2 set of 10- hold for 5 seconds each. You want to make sure everything is in a straight line. 

2. Clam shells- stack your knees on top of each other. Then move them in front of you at a 45 degree angle. Whatever leg is on top lift til you can't anymore (without moving your body) come back down. Start with a set of ten and measure your progress from there. I am now on 3 sets of 12. 

3. Lunges- I'm sure you know how to do lunges, but make sure your knee doesn't go over your foot. You want to make sure you are straight when you go down and your hips do try to go out on the side. Don't take big strides, just a step & the back knee does not have to touch the ground.  I usually do down an aisle and back twice.

4. Hip Abductors- lie down with your legs stacked. The leg on the bottom bend for support. Raise the top leg at 45 degrees and hold up for 5 seconds, ten times each.

5. Side Planks- the planks turned to the side. But I have been doing these all wrong. Make sure your hips are stacked straight and your shoulder is in align with the rest of your body not hunched over .

PIYO Exclusive Test Group...Get Results

Beachbody is at it again, bringing you only the hottest new programs, which is set to launch at Summit in three days.  Have you ever heard of the creator, Chalene Johnson. She is also known for Turofire, CLX, Turbojam, and much more. Two weeks until this program is released & I think it is something I am just going to need with my recent knee injury. I am inviting YOU to join in on the fun & join the exclusive test group. I will be following the program for the first time, right along side of you. We are in the together!

I love working up a sweat and pushing myself to the limits, but sometimes we just don't take care of our body they way we are supposed to. This program is going to help you improve your range of motion, to step up your future game. Strength & flexibility is something I have always struggled with no matter how hard I try, this is exactly that.

I'm so excited for a program like this!!!

So Who Is Piyo For? EVERYONE!  It is a high intensity low impact workout that can be modified to meet everyone's needs.  It is meant to improve flexibility, burn calories and get you in the best shape of your life!

There is no jumping in this workout so it is great for someone who needs a low impact option.  It will overall give you a toned, sleek, and complete body transformation.  Piyo is inspired by Pilates and Yoga and there are no weights required for this workout.

 

 

 

And the deets are? The workouts are anywhere from 25-45 minutes long.

You can receive your copy of Piyo 2 weeks prior to the launch of the program on Beachbody so make sure that I am your assigned coach and you have contacted me to reserve your copy of the workouts. CLICK HERE TO MAKE ME YOUR FREE COACH!

 

 

**ask me how you can receive 25% off as a preferred customer**

 

What is included?

 

-Align (46 mins): The Fundamentals (46 mins)

-Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.

-Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.

-Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!

-Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!

-Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!

-Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!

-Sculpt (30 mins) no weights are required for this intense, full-body workout either!

--Get the full set when they go on sale by signing up for an email reminder.

You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – if you want to be on the list send me a message

 

Piyo will be released on June 23rd to Team Beachbody customers.  You can be the first to score your copy of the Piyo Challenge Pack and land yourself a spot in an exclusive Piyo Test Group.  This is a select group of individuals who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot you have to be willing to give it 100% commitment over the course of the program! You must be willing to invest in the fitness, the nutrition and the support.  If you put the work in, I will help & support you ever step of the way, and you will succeed. BUT you have to do the work, I can't do it for you.

How do I join this exclusive test group?
 A Piyo Test Group is a group that is exclusively JUST for PIYO.  It is a closed online accountability group in which everyone can submit their results to Team Beachbody for a chance to win the monthly and quarterly prizes & you will get a free tshirt just for completing the program. Plus you will have the opportunity to be one of the first people to say that this program actually does work, by YOUR RESULTS!!!!

 

 

 

 

 

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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!!!