Easter Tips

Nervous the holiday will get the best of you. 

Don't want to throw your results down the drain.

Easter Tips

 

Try some of these TO DOs to keep on track :

1. Wake up & workout- don't skip your workout just cause it's a holiday. Get up and get moving. If it's an active recovery day like me (my schedule is yoga), I suggest adding in a little cardio to get your heart rate going.

2. Stay hydrated- make sure you are still getting your water in. If you will be drinking, remember for every one drink you replace with on glass of water.

3. Be prepared- if you are cooking try and make Easter a little healthier. There's always ways to make your dishes cleaner. If you are going somewhere ask if you can bring something, that way your in control of one dish. 

4. Ask what's on the menu- make sure the hosts know you aren't asking for something special you just want to know so you can plan your eating. What you wint have, what you'll splurge a little on, etc. 

5. Eat something small- if you're worried you won't be able to contain yourself, eat before you leave so you'll be somewhat full. 

6. Don't graze- ask if the kitchen needs help but don't be a picker. This is where drinking water helps, or if you know you will pick ask if you can help somewhere else. 

7. Get your shake on- always drink your shake. You know you're getting one healthy meal. 

8. Don't stress- the holidays are supposed to be fun and spending time with family. Don't stress over what you're going to eat & if you eat too much. If you do don't sweat it, do what you can, and get back on track Monday. 

 

For more tips and tricks email me- alyssayourish@gmail.com

Happy Easter! 

Be blessed! 

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

Ring in the New Year

The holiday season is almost over at midnight tonight. What are your New Years plans? Are you going to a holiday party? Going to dinner? 

Whatever you are doing here are some helpful healthy party tips :

* eat 5-6 meals throughout the day - always pair a lean protein and complex carb. This will help your metabolism, but also keeps you full longer. This will help you stay away from the snack table.

* offer to bring a healthy appetizer - most parties the host will be in charge of the meals, but if you offer & take it you know there is a least one clean eating dish you can have.

* get rid of the sugary drinks - try just sticking to water or soda water for your alcoholic drinks.

* wine drinker - choose red over white.

* hydrate - make sure you are up on your water. And getting your daily intake in.

* workout - make sure your workout is done for the day. You'll feel less guilty if you enjoy a treat.

* be smart - have fun and enjoy your holiday but do not drink & drive. 

                               HAPPY 2015 !!!!!!!!!!

How to Avoid Holiday Eating

With the holidays comes family time, delicious dinners that we don't always get to enjoy, and of course overeating. Indulging a little more than we would like and the after feeling of bloating, sleepiness, etc. So how do you enjoy the holidays without overeating?

- This is a normal day  wake up like you would any other day. Get up, get your workout in, have your meals scheduled out & stick to your plans.

- What's your plan  make sure you write out your game plan. From the time you are waking up, your meal plan, when you are eating, what you are going to indulge in. If you don't have a plan it will be easy for you to slip up and fall off track. 

- Stay hydrated make sure you are getting your water in. (half your body weight in ounces) You very well could be dehydrated instead of hungry. I challenge you to drink a glass of water every hour. For every alcoholic drink, have a glass of water.

- Stick to your portions of course you can enjoy your holiday meals, but make sure you don't over do it. You want to feel good & not bloated after eating.  You can overdo all your hardwork in one meal.

- Get your workouts in get a good 30 minute cardio session before you start your day. This will help you increase your energy, feel great, and you won't feel as guilty eating your favorite cookie.

-Don't feel guilty  remember the holidays are a time to enjoy your company with family. Stick to your plan, enjoy yourself, and remember this a lifestyle change. If you over indulge start fresh the next day. 

 

I hope you all have the best holidays ever! Wishing you a Merry Christmas and a Happy New Year!!!!

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!! 

Fitness Journey : How to Keep Going

I get asked all the time about my routine and what has helped me lose weight and stay on track.

Here are a few things that have helped me...

1. Take your "goodbye" pictures (as I like to call them) : you may ask why but this honestly is my motivation driver. When i take those  pictures/measurements I see where I am. I see where I let myself go and set goals for myself on where I want to be. It pushes me to be better, it pushes me to work harder, it pushes me to not ever want to feel that way again. 

2. Pencil in your workout time : schedule it in like you would a business meeting. Someone once said you wouldn't cancel a meeting with your boss would you? So don't do the same thing with your workout. Make it known to yourself & the people around you that this is your time & it has to happen. 

3. Meal Plan each week : sit down the same day each week and plan out your meals (breakfast, lunch, dinner, and snacks). It's not hard, it just takes time. Don't know what to have there are a ton of websites out there or Pinterest is a GOLD mine. Search clean eating reciepes and thousands come back. To save yourself time from scrolling and getting overwhelmed limit your search. (Craving mexician? Search clean eating Mexican dishes)

4. Meal Prep : along with planning comes prepping. So every Sunday after grocery shopping I cut veggies, cook of chicken, boil eggs, throw a meal in the crock pot. That way it's grab-n-go instead of getting stuck and wondering what's for lunch. 

5. Stay hydrated : this used to be a BIG one for me I struggled with. I didn't like water and lemon water was just gross. Now I can't get enough of it!! You should be drinking half your body weight in ounces. I keep track by making tallies, set an alarm & chug. If you are like me and didn't like water, spice it up...add your favorite fruits & veggies to give it some flavor.

6. Get in an accountability/support group : I have said it before these groups are what helped get me back on track. When you feel like quitting, this group will help keep you going.

7. Measure your progress by your non-scale victories not the scale : when I get so focused on the scale I get frustrated if I don't see the number I want. You have to remember you are burning fat and increasing muscle. Muscle weighs more than fat, so the number will be higher. But how do you feel? Do your pants for looser? 

8. Set goals for yourself : like finishing a program, loosing so many inches, whatever you want them to be. And when you hit them reward yourself with new workout clothes or a mani/pedi (for girls) guys go golfing. 

And the last one I think is most important....

9. Remind yourself this is a process : you aren't going to lose the weight overnight, just like you didn't gain it overnight. It can get frustrating at times. We are our biggest critics but you have to trust the process. It's worth it in the end!

These are some of the things that helped me during my weight loss journey & helped keep me going. I mean, I'm still on my journey so don't think it ever stops. 

If you have questions or would like to chat more you can emai me alyssayourish@gmail.com or if you would like to join my next online challenge group, please take a moment to fill out the application below!


 

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Tips to get Motivated After Falling Off Track

How many times have you started something and then just quit. Maybe you failed miserably and fallen flat on your face? But why do we associate failing as a bad thing? Why are we so afraid? Think of failing as lessons learned. Put a positive spin on things.

If your health and fitness is important to you, then you are going to do everything in your power to get you to where you want to be...correct? But you have to start somewhere and when you start how do you stay motivated to continue. What if you start and fall off track...

1. First figure out WHY you are falling off track. You started to workout and you loved it, but where did you go. Why did you stop? Did life get in the way. Were you lacking motivation. Maybe you have no one to hold you accountable. Figure your why out and re-evaluate where you want to be.

2. Get started ASAP. Everyone always thinks starting on a Monday is the best. BUT honestly any day of the week is the best time to start. So if you fall off the wagon on a Wednesday, start your "new" week THURSDAY.

3. Set yourself up for success:  If you have a problem getting your workout in- sleep in your workout clothes that way when your alarm goes off all you have to do is slip on your shoes (I do this sometimes), set your workout clothes at the end of your end, have an accountability partner. Do whatever you need to do to get your workout in and get you one step closer to your goal.

4. Meal Plan & Prep: TBH this was one I dreaded every Saturday/Sunday but after I got the hang of it I am so glad I did because this makes life 100% easier. Each week I sit down to make a meal plan of breakfast, lunch, and dinner ideas I will have. That way when I go to the food shopping I go right in get what I need & what I want. I'm not browsing up and down the isles looking for something and grabbing things I shouldn't. Outta site outta mind right? Then when you get home start prepping your food. Wash and cut veggies/fruit, place them in baggies, grill off chicken, put salads in to go containers, hard boil eggs, make brown rice, spend a few hours doing this and literally when you get home all you have to do is grab your next day & place it in your lunch box.

5. Get yourself accountable: This was my #1 reason why I was successful at picking myself back up and completing programs. I was plugged into an online accountability group. Where there were ladies & sometimes men just like myself looking to make a healthier change. Our coach plugged in as well and provided us with the tools we needed to succeed. If you didn't feel like working out one day, all I had to do was tell that to the group & everyone would tell me why I should & it would motivate me ten times more. Or you didn't want to let the group down. I may not have known everyone, but the end of our challenge group, I felt like I knew them forever.

 

             

                           

 

 

 

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Chocolate, Peeps, Jelly Beans...Temptations EVERYWHERE!!!!

The holidays are here! With that I get really nervous, because with the holidays comes the sweet treats, drinks, and food overload. The holidays are fantastic because you are spending quality time with your family, but it also can be stressful because you do not want to throw away your hard work.

Enjoy yourself it is the holiday weekend but don't overload it. Don't feel guilty for eating the proper portion controls or saying "no" to the candy. This is your life and you are in control of everything you are choosing. But do not be miserable.
You set goals for a reason so I ask you to sit down & write them out. Look at them and ask yourself, if I eat these jelly beans is it going to bring me one step closer to my goal or is it going to push me back? Remember this is your life and if you want to be in a certain position you must do the things every day to get you there.

Don't wish for something, work for it!

With that said....are you nervous for the holiday weekend? Don't want to get off track. Follow some of these steps to make sure you are sticking to your plan!!!

1. Wake up early and get your workout in : All you need to do is set your alarm clock to thirty minutes earlier and have you time. Getting up earlier will ensure you are getting it done, because you know if you put it off until later it will not get done, once you get home from your holiday travels or cleaning up after everyone leaves.

2. Get a good breakfast in : sometimes you can't control what you will eat for Easter (if you are not cooking) you can offer to bring something, but sometimes it is out of your hands. If you can control anything, start your day off right with a good breakfast. You can have Shakeology , Oatmeal, Fruit Smoothie, Egg Whites, there is something to make for everyone. Just because it is Easter does not mean you need to go for the sugar to enjoy yourself.

3. Get your water on : This is a hard one for me! I am always in a routine and I know when I need to drink my water, but holidays always throw me off. Sticking to your water intake will help you avoid temptations as well. Drink water & you won't pick at the food, you are NOT hungry, you are just picking because it is sitting in front of you. Have a hard time drinking plain water? You can add fruit and veggies to give it a little flavor.

4. Don't over eat : Portion control is key!

5. Enjoy a treat : Don't go for the candy first. After brunch, dinner, etc is all said and done, then choose a treat you want to enjoy. You will be filled up with veggies & food you won't over indulge in the sweets.

Try these tips for the Easter Holiday and remember your goals.
Don't feel guilty, but enjoy your time.

I hope you all have a fantastic holiday!!!!

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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The 411 on the 21 Day Fix

So here is the scoop...

This is totally insane!!!!  You remember me talking about the newest fitness program to hit Beachbody shelves right?? I have been so excited for the release date, but even the challenge packs are on pre-order. They will be shipped out first come - first serve.

 The 21 Day Fix sold over what they expected in just one working day. This program has been flying off the shelves.

 

 

 

This program literally sold more in EIGHT HOURS just on the release date than what they EXPECTED in a week. There may be some exceptions to the PRE-ORDER rule there are shipping delays so act fast, because you don't want to wait much longer to have your shipped.

This means that my February 10th groups are officially closed to those that will receive their products by next week.  I am starting to open up March groups now in hopes we will get to start March 10th. I may need to push this date back if orders still are not shipping yet, but have no fear I will be providing meal plans and going over all the material so you are properly prepared.

HAPPY SUNDAY! And I am just going to shout it out from the roof tops!!! It is PRETTY FANTASTIC to be a COACH!!!

I am so amazed at all the people who are putting their trust in me to help reach their goals. So, if you are ready to get in tip-top shape in JUST 21 days, learn portion control, and proper nutrition....LET'S DO THIS!!!!



Welcome to all the NEW coaches on our team!!!
 
Have a fantastic week everyone!!! xoxo