Exercise Ball As A Chair

Office Chair

Recently, I had a challenger ask about using an exercise ball as a chair. I really did not know anything about it, but I was curious because I have seen it more lately. So, I did some digging and did a little research. Here is what I found out....


1. Forces proper spine alignment - you know the exercise ball is not stable, you have to try to balance itself on it. The spinal posture is coincidentally the easiest to balance with. Your body will automatically try to align itself into the proper posture. This helps improve your spinal health, and decrease back pains.

2. Causes you to frequently change positions - An exercise ball causes to you to change your position often to balance. For example, if you turn 45 degrees to face the phone, your body will assume a new position. This helps reduce damage caused by prolonged sitting in the same position.

 

3. Fitness is at your fingertips - Another great thing about using this alternative to a chair, is that you can do stretches or mini-workouts whenever you want, without getting up. If you’ve ever stuck waiting for a minute or two, you can make productive use of that time with a quick workout or stretch. Because it’s much more convenient, you will probably do it more, thus resulting in better health.

 

4. Improve your balance - This one is very understandable. Sitting on an unstable surface all day will improve your sense of balance, as well as the reactions of your muscles. The result? An overall better balance, that can be observed out of the office. And you won't be slouched over in the middle of the work day (right, anyone else find themselves not sitting straight)

 

5. Get that 6-pack you’ve been wanting - Your body primarily uses your core (abdominal) muscles to help compensate for changes in balance. You are getting a low-key abdominal workout. This may not sound like a lot, but consider the amount of time you spend on your computer at the office, or at home. 

 

6. Improves your circulation - Using an exercise ball will keep the blood flowing to all parts of your body, throughout the day. A desk chair on the other hand, reduces circulation to some parts of the body after prolonged use.

 

7. You’ll feel more energetic - . With an exercise ball as a chair, you will feel much more energized after you finish your work.

 

8. Burn up to 350 calories per day - SAY WHAT!!! More movement during the day = more calories burnt.

 

9. Really cheap - Specialized exercise balls designed for sitting usage can range from $15 to $80. Much cheaper than buying an ergonomic chair, which can range anywhere from $100 to $400 and up. And hopefully if you choose to do this at work they will give you one.

 

10.C’mon, its fun! - Who doesn’t like the idea of bouncing around on an exercise ball all day. Exercise balls are an exciting alternative to chairs, and may just give that spark of fun to your day.

 

 

Stay tuned I'm going to give this a test run, but first I have to get the OKAY from work. If not I will do it at home. I would love to hear your thoughts on using an exercise ball for a chair. Have you used one? Have you noticed benefits if you have??

 

Welcome To My Fitness Journey

The Start of my Fitness Journey


Everyone has a beginning.
No one starts out in their dream body.
I didn't start out a perfect size.
My weight fluctuates on a weekly basis.
I try to follow the 80/20 rule, but sometimes that doesn't always happen.
There are days I can easily get out of bed to workout, and others I hit the snooze.

Remember we all start somewhere.
This is MY fitness journey.
YOURS is different than mine and EVERYONE else's you are comparing yourself too.

We all come from different backgrounds.
What motivates us is all different.
But our journeys all start with the decision to try.
The decision to show up.
And the decision to be consistent.

When I started I was lost & didn't know who I was.
I wasn't ever considered "overweight" , but I was so uncomfortable with myself.
I never felt good in my clothes.

I was at my wits end.
At this point I had tried everything - diets, weight loss drinks, not eating much & it worked until I stopped. Then I gained my weight back.
I was exhausted, miserable, and stuck.


Nothing comes easy.
Nothing is a quick fix.
If you are unhappy  only you have the power to change.
If you want to see weight loss or get your goal body, start simple with cutting out bad habits.

I am no where near complete with my journey.
I am only just getting started.
But I can tell you, I am starting to feel back to normal (whatever normal is supposed to feel like)

It started with a -

DECISION.
CHOICE.

then it became a -

HABIT.

You can't expect the results if you aren't taking the actions to move forward.

Believe in Yourself & All That You Stand For

CLX
Turbofire
Les Mills Combat
T25
21 Day Fix
Insanity Max 30
21 Day Fix Extreme
Shakeology
And a positive mindset

WHY NOT YOU???

Take a leap of faith. Take a chance. Don't give up on your journey.


 

5 Dinner Ideas for the Week

 

Don't out do your hard work at the gym in the kitchen.

 

80/20 rule.

 

Most throw their hard work away in the kitchen because they tend to get frustrated with prepping or maybe they just don't know what to make.

 

Here are five dinner ideas & what is exactly on my meal plan for the week ....

 

Monday - Philly Cheese steak Bell Peppers

Tuesday - Fajita Bowls

Wednesday - Unstuffed Cabbage

Thursday - Veggie Stir Fry

Friday - Spinach Lasagna Roll Ups

 

 

Recipes' to follow this week... stay tuned!

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

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. 

Vegan Shakeology Protein Bars

Always on the go and in a hurry don't have time to make breakfast or grab a snack? Instead of buying breakfast bars make your own! 

Vegan Shakeology Protein Bars

Ingredients : 

- 2 cups of rolled oats

- 1/2 cup shredded unsweetened coconut

- 1/4 cup chopped walnuts

- 1/4 cup raisins

- 1 cup unsweetened almond milk

- 1/2 cup organic all natural peanut butter

- 4 scoops of vegan chocolate Shakeology 

- mixing bowl & glass pan

Directions :

- Mix the rolled oats, unsweetened coconut, chopped walnuts, raisins in the bowl. Stir evenly.

- Next, add the 4 scoops of Shakeology. Mix evenly.

- Now, add the almond milk & natural peanut butter.

- Mix all the ingredients together, don't be shy get your hands in there to best mix the ingredients.

- Add the mixture to the glass pan and even out.

- Place in the fridge for three hours & cut into bars (makes 12). Always store them in the fridge.

Protein Bars

 

For you fixers Autumn says this is one yellow, 1/2 a red, & 1/2 a blue.

Step Away from the Scale

That's right you heard me, put the scale down & no one gets hurt. But I'm being serious, just hear me out for a second.

 The scales not healthy for you.

Obsessing on the number you weigh is not healthy.

We live in a crazy world today where people are crazy over a silly little number. A number that does not mean anything, it does not define you. We see supermodels, skinny, slim, and fit. They are always looking their best & why is it that people want to look like them?

I used to be one of those girls who would weigh herself everyday. I would wish for me to be back to my high school weight. I got really upset and uncomfortable with myself when I didnt see a certain number. I was never considered overweight, but I did struggle with thinking to myself I just wasn't good enough. I wanted so badly to be this perfect image, when in fact the world isn't perfect so we should accept who we are and love ourselves. 

The scale does not  define you, remember it is only a number. YOU define you. do not let the scale do that. 

I'm not saying you shouldn't weigh yourself, if you are going to; choose a day of the week and stick to that. Wear the same clothes you did the week before. And don't be upset if the scale went up a pound or two.  Because when you are working out, you are gaining muscle. Muscle out weighs fat....which would you rather have?

 

 

The scale is not your friend. I always tell my challengers, when you first start working out again, weigh yourself & take your measurements. When you hit day thirty do the same thing. And repeat until you finish. That is the only time I step on the scale. You need to focus on yourself and the non-scale victories. What are those? Those are the tiny accomplishments you are feeling. Do your clothes fit better? How are you sleeping? Less bloated? Maybe your rings that once were small and tight, now are fitting better. Whatever it is, go by these! This is a better idea of how you are feeling. You could be 125  (think that is heavy) and be in the best shape of your life.

 

 

One day the scale will be your friend, the next you will hate it. Focus on yourself, focus on your journey.

And remember to always stay true to yourself! 

Slower Cooker Italian Chicken

The chilly weather has started and when it comes to dinner, all you want is something warm.  I like something where you can throw all the ingredients in and just let it cook all day. The crock pot meals are my favorite during fall/winter. I stumbled across this recipe and I just had to add it to the weekly meal plan.

Ingredients :

- 4 lbs boneless chicken breast
- 5 medium tomatoes, diced
- 1 medium onion, chopped
- 3 tablespoon garlic, minced
- 2 tablespoon tomato paste
- 2 tablespoon olive oil
- 1 tablespoon honey
- 2 tablespoon Italian seasoning
- 1 tablespoon red pepper flakes
- 1 teaspoon sea salt
- 1 teaspoon pepper

Directions :

Mix all the ingredients together (except chicken) for about 30 seconds until they are mixed well.
Place chicken breasts and sauce in crock pot. Cover and cook on low for 7 hours. Shred chicken with two forks, let the chicken absorb sauce for another 30 minutes to an hour on low. Serve with pasta or brown rice.

Veggie Lo Mein

Can I just start by saying I am a huge Chinese food lover. It's so good, yet so bad for you all at the same time and honestly I could eat it at least once a week. I know, I told you I have a serious problem. But have no fear!!!!!... I have found a vegetable lo mein recipe. No driving to pick it up, no paying $20 per order, and just a little better for you!

Ingredients :


1 green pepper
2 carrots
1/4 cabbage
1 cup snow peas
1/2 onion

 Dice all veggies.

1 1/2 cup chicken broth (in pan)

In a separate container:
1/2 cup soy sauce
1 tbl garlic minced
1/2 tbl sesame oil
Salt and pepper to taste
Mix well

3 cups lo mein noodles/1/2 bag

Mix sauce first. Begin cooking noodles add veggies in broth then add sauce.

 

ENJOY!!!!!

Sunset Chicken

We tried a new recipe for dinner tonight.

 

Simple Ingredients.

 

Short Amount of time.

 

Delish.

 

 

What you need to cook :

 

 

 

3 to 4 boneless, skinless chicken breast (we use the tenderloins so I have about 8 cooking)

1 can of diced tomatoes (14.5 oz)

1 tbsp. chili powder

1 can of black or pinto beans (15.5 oz)

1 1/4 cup of frozen corn

1/4 cup sliced onions

1 small can of diced chiles

Salt and pepper to taste if desired

 

Directions :

 

 

 

Combine the chicken, tomatoes, and chili powder in a large pan. Cook over medium heat for about 30 minutes or until juices run from chicken. Add beans, corn, chiles, and onion. Season with salt and pepper. Simmer for about 5 to 7 minutes and serve over brown rice. You can also add a vegetable too.

 

**also add garnishes if you would like **

 

 

Kielbasa, Pepper, Onion and Potato Hash

I'm always on the look out for new recipes, but things that are quick and easy to make. All you need is some fresh veggies and fifteen minutes of cooking time.

Ingredients : 

- 1 package of turkey kielbasa, cut into 1/4 inch rounds

- 1 green bell pepper, diced

- 1/2 yellow, red, and orange pepper, diced

- 1 onion, diced

- 3 small or 2 large red skin potatoes, peeled and diced

- olive oil 

- sea salt & pepper

Directions : 

- In a skillet, heat 2 tbsp of olive oil over medium heat. Add potatoes to the skillet and season with salt & pepper. Fry until golden brown and cooked through, around 8-10 minutes, stirring a few times to ensure even browning. 

- In a separate skillet, brown the sliced kielbasa for around 5 minutes in 1 tbsp of olive oil over medium high heat. Remove the kielbasa from the pan and set aside. Add the peppers and onions to the skillet and season with a pinch of sea salt & pepper. Cook for 5 minutes, or until softened, stirring occasionally. 

- Add the cooked potatoes and kielbasa to the skillet with the onions and peppers and mix everything together.  

Turbofire Chili

Okay, when I was little, I was never much of a chili fan. I am not sure why, because I never even tried it before. And then one day all of a sudden my mom was making it and decided to try it...now I am hooked. Everybody swears by this recipe so I went for it and made it!

 

Simple and Easy. Ready for the ingredients??

 

1. 1 lb lean ground turkey

2. 1/2 cup of diced tomatoes

3. 8 oz. whole kernel corn, canned

4. 1/2 onion, chopped

5. 2 cloves garlic

6. 8 oz. black beans, canned

7. 8 oz. pinto, chili, or kidney beans, canned

8. 1 tbsp tomato paste

9. 1 package of chili seasoning

10. 4 oz. low-fat cheddar cheese (your call)

 

Directions:

*brown the turkey and get rid of any fat. *place all ingredients in the crock pot minus the cheese. * cook two ways: 4 hours on low or 2 hours on high. *top with cheese if you prefer

 

 

Snack Ideas w/ Limited Options

I got asked to help come up with healthy snack ideas for someone who doesn't like much and if I was up for the challenge. That I was, so I asked that a list be sent to me on what they don't like. But it was decided the list they do like would be shorter.

Here is that list: 

Fruits: strawberry, apples, bananas,grapes, pineapple 

Peanuts

Peanut butter

Vanilla yogurt

Granola

Chocolate 

Very limited right? So I took some time to do thinking about what snack ideas I could give. 

 

Here is what I would do

-fruit salad

-get vanilla Greek yogurt. (Greek yogurt is better for you & although the flavors have a lot of sugar that's a start) when I first started eating Greek yogurt I had to work myself up to plain, and I still add honey. 

-freeze grapes as a sweet treat

-cut up an apple with 2 teaspoons of pb & add 8-12 peanuts 

-you can do the same thing with a banana or melt dark chocolate over the banana

-add granola to your Greek yogurt. 

-you can add a drizzle of honey on your granola and just eat that. 

-(it wasn't on the list) but you can do plain unsalted rice cakes (2) with pb and banana

 

If you are just starting to eat clean and your a little picky or not sure where to start, try these snacks . But you always want to remember...pair a complex carb with a lean protien. 

Feel free to reach out to me if you have any questions - alyssayourish@gmail.com

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!! 

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!

Fill out my online form.

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Beast Turkey Chili

Makes 4 servings, 1.5 cups each

Total Time: 50 mins

Prep Time: 15 mins

Cooking Time: 35 mins

Ingredients : 

-1 teaspoon olive oil

-1.5 lbs lean ground turkey

- 1 medium white onion, chopped

-1 medium green bell pepper, chopped

-3 cloves garlic, finely chopped

-1.5 teaspoons ground cumin

-1/2 teaspoon sea salt

-1 tablespoon chili powder

-1/4 teaspoon cayenne pepper (optional)

-1 (15 oz) can kidney or pinto beans, rinsed and drained

-1 (15 oz) can tomato sauce (no-sugar added)

-2 tablespoon chopped fresh parsley

Directions :

Heat oil in large saucepan over medium-heat . Add turkey, onion, bell pepper, and garlic.

Cook, stir occasionally, for 10 minutes or until turkey is no longer pink.

Add cumin, chili powder, salt, and cayenne powder; stir and cook for a minute.

Stir in kidney beans and tomato sauce; bring to a boil.

Reduce heat to low and gently simmer, stirring occasionally, for 15-20 minutes or until thickened.

Serve warm sprinkled with parsley.