Setting those Goals!

 A super duper large part of being a Coach is working on goals and personal development. I'm not gonna lie, in the beginning when my upline coaches were encouraging me to personally develop myself I was annoyed. I didn't want to spend the time each day, this was stupid. Wasn't I already a good person? Wasn't I already developed to where I wanted to be? (*Note in advance, this page will be spammed with awesome picture quotes about personal development and setting goals, there were so many good ones I couldn't decide)

hahahaha, I just laugh at the me that thought those things. I'll be touching more on the aspect of personal development in a later post, but I really really really wanted to talk about setting goals. I made a youtube video a while back about setting goals and how's it's important!  You can see that in the movie clip below :)

 

That video talks about setting goals in regards to weight loss. Which I totally support! But becoming a better person, personally developing myself,  and balancing ALL areas of my life (marriage, teaching, coaching, cleaning, health and fitness) involves goals that stretch far beyond those weight loss walls. And this is something that personal development is, understanding that you can always be better and working towards that each and every day! It exudes such positivity to personally develop yourself!  I feel amazing when I'm setting goals, when I'm trying to reach them, and when I'm helping other people set goals too. My team is reading The Compound Effect by Darren Hardy and he talks about physically writing down your goals. THEN he says, write down the roadblocks that would get in the way of those goals. So for example, maybe one of my goals is to better communicate with my husband. Something that would get in the way, could be my incessant need to be on my phone and social media all the time. I need to write that down. (Just an example, not real life... ;)) THEN, we have to write down the things that will help us maintain those goals. Keeping up with my previous example, it could be how we spend time eating each meal together at the table without the TV on. The author even mentions that without writing this stuff out, our goals are only fantasies and fantasies don't come true. 

AHHHHH. This book is powerful stuff! Anyways, my goals are so many, so big, so different, but I'm so excited for the road ahead because I have clearly defined goals to make me a better person, a better wife, a better teacher, a better coach, a better daughter, a better friend, and a better sister. 

"What you get by achieving your goals, isn't as important as what you become by achieving your goals." - Zig Ziglar

Below is one of my favorite quotes that I've read so far. I love it so much I read it like 12,000 times. AND I typed it here. and then I read it again :) Enjoy!

Taken from The Compound Effect by Darren Hardy. "When you define your goals, you give your brain something new to look for and focus on. It's as if you're giving your mind a new set of eyes from which to see all the people, circumstances, conversations, resources, ideas, and creativity surrounding you. With this new perspective (an inner itinerary),your mind proceeds to match up on the outside what you most want on the inside - your goal. It's that simple. The difference in how you experience the world and draw ideas, people, and opportunities into your life after you have clearly defined your goals is profound!"

 

 I hope this inspires you, I hope this encourages you, I hope you truly truly want to set goals for yourself - in all areas and aspects of your life. Gain a new perspective, create an inner itinerary, and go out and get those dreams!

I'm addicted to food.....

I realized this addiction when I started my 21 day fix last week. I mean, I always knew I loved food.

The Mennonite in me knows that apple dumplings are amazing when warmed and topped with ice cream, a good chicken or macaroni salad makes a great summer day sandwich, and the carbs...oh the carbs. Mashed, baked, cheesy, goodie (these shredded cheesy potato things) - you name the type of potato dish and I was ready to consume it.

I grew up on home cooked food and home made everything. We FEASTED at supper time, every night, and I still love my mama's cooking that she'll send home with me and Jared sometimes. Our Mennonite religion is a culture and it's food life has taken over and gotten me addicted. ( I want to write a book on this as some point - I'm not kidding. Like, how to eat like a Mennonite and train like a beast. ..or something...the title needs work...)

Anyways - back to my addiction. I realized it..on day 1 of the 21 day fix. When my every.single.thought. became about food. When can I eat next? How much do I get? That's not going to enough. I really want a McDonald's meal right now. Who cares about this stupid diet? I'm hungry. My stomach is going to eat itself. When can I eat again? That's too long.

I think that night I even dreamed of food.

Let's be real people, I'm a teacher. So during the day, my brain should be on like 5,000 other things rather than food, but once I was restricted, once I couldn't have it, it consumed my being.

Starting off on this 21 day fix thing, was literally as if my body was going through withdrawal. I had (and still kinda have) headaches. I was tired, exhausted, and cranky. I was shaky.

WHAT THE HECK. The food I was eating wasn't a drug, so why did I feel so addicted, why did I feel so ashamed for missing my old food, and why was I going through all of this withdrawal?!?


Because...my body was loaded down with processed foods, carbohydrates, and heavy heavy meats. I was eating until I couldn't move anymore (at each meal!) and I was slowly destroying my body.

So...I'm still addicted to food, let's be real, that's something that will never leave. But it's a different kind of food...

 - a food that fuels my body instead of fattens it
 - a food that comes from the ground instead of a drivethru window
 - a food that has no "extras" instead of being covered in salt.

That's right kiddos - I'm addicted to organic food and I hope it can stay this way! I'm going to be honest, sometimes I still want salt, and potatoes, and amazingness of a FEAST. Those things are all okay, in moderation. I'm just hoping that I can become addicted to portioning my food and eating more organic and clean eating then ever before. My new mission: Make my husband love this too! :) It's a slow but steady start.... one foot in front of the other...

The 21 Day Fix - Week 1

I wrote a small snippet for each day of this week to describe how Jared and I were feeling. Please take into account that this was a DRASTIC change from our typical lifestyle food and that we are feeling the affects pretty greatly. Normally, we have a starch and meat heavy dinner. Now, we don't - and this has left us cranky. But here's a day to day breakdown of  the week!

Day 1
Feelings: WE ARE SO HUNGRY - we want to eat anything we can get our hands. But this is great - because we are doing it together so we are keeping each other accountable. Jared and I both agree that we are starving and we don't feel full. However, we are trying to remember that we need to drink water and that we don't need to be full all of the time - which is how society makes us feel. The workout today (we accidentally did Day 2's) was Upper Fix. Not too bad...but we do need to get higher weights than 3 pounds. (heehee.)
Body Update: We've been pooping ALOT. I'm assuming it's cause we are getting rid of all our junk and cleaning our bodies out. We both have headaches and feel tired. It's like a withdrawal from sugar and processed foods.
Jared Quote: "If there was a cow nearby, I would just start biting it."


Day 2

Feelings: We are definitely less hungry, but it's still hard getting used too not being full. I have WAY more energy today, I got up 20 minutes before my alarm! WHAT. and I "feel" healthy and not bloated. If that makes sense? Jared hates veggies because he feels like he's chewing water. Our veggie and fruit intake is SO HIGH because we have to eat more of organic foods in place of the processed foods we used to eat. Today we did what was supposed to be yesterday's workout - Total Body Fix. HOLY HANNAH THAT WAS DEATH! I haven't sweated like that in a long time and my body is so very very tired. We are thankful for our nighttime snack.
Body Update: Less poop! Jared says our body can use the nutrients. And he wants to keep working out far past this 21 day thing. Which makes me happy :)
Jared Quote: "Just think, maybe in 21 days we'll be able to stand really close without touching each other." #skinnythoughts

Day 3
Feelings: We snuck a weigh in on the scale to see if there was any progress at all after going through what feels like starvation. WE ARE BOTH DOWN FOUR POUNDS as of this morning! YAY YAY YAY! It's less hard, I feel more full, and the less I think about it the better. My days are busy so it's easy for me to move through my day not being hungry. Jared just keeps drinking water because he's so hungry that he pees like 4 times a night. It's hilarious.  By now, our eating is getting easier and Jared is getting more experimental. Although, he has been to the grocery store 3 times this week. We need to figure out a better plan that costs less and is less the same thing every day.
Body Update: We. Can't. Move. Our bodies are so sore. Jared and I were snuggled in bed and he said, "Even cuddling hurts." We did Lower Fix today as our workout - focusing all on legs, which we couldn't move anyways...so it's been torture. We are both so sore, but hoping for amazing results!
Jared Quote: "My Body is Fire!"

Day 4

Feelings: (I weighed myself again, heehee, and I saw .8 of a pound gone! I bet with more and more water I can keep flushing out my system!) I am so excited for the final results I kinda want day 21 to be here. I also keep researching and pinning awesome dinner ideas that I'm excited to try for next week.
Body Update: I can move better today! I feel looser and ready to take on the world! Today was Pilates Day and although Jared and I weren't as flexible and we were having a hard time doing the moves, this stretched us out today and it FELT AWESOME. and also Jared is a ham and Zeus did what he always does..
Jared Quote: "I'd rather have a mocha latte than a PAHlatte."  Pilates day.

Day 5
Feelings: This whole "diet" thing doesn't even feel like a diet anymore. We eat ALL the time, six small meals a day. And while at first it was torture, because we were only eating veggies. Now, I kinda like working out. It relieves stress. Although, I've been dealing with headaches each day (these started before the 21 day fix) it still however makes eating right difficult. This weekend is the SuperBowl and a huge fellowship meal at church so Jared and I have to bring our A-Game! I'm planning, planning, planning and prepping our meals so we don't have to think about it at all. It's going to be hard but I think it will make us stronger.
Body Update: We aren't sore at all! We are a little fatigued and tired but I'm sure we'll perk up soon and our body will start being awesome! We don't poop that much at all anymore (which is good cause that means our body is using all these nutrients. Today, I researched recipes even more and found some delicious ones that I'll post on next weeks blog about week 2 :)
Jared Quote: "My butt be like ooohhh, ahhhhhh, ooohhhhh...."

Day 6
Feelings: I'm not hungry anymore and we both get completely full. The only thing we don't like is we just want to snack..and Jared would preferably like to eat cow. (which he can, just not alot). And we'd both like to go out - and this kind of restricts us...
Body Update: Now, we feel like we are building up our bodies! We can feel ourselves getting stronger. and like Jared said, instead of feeling like we were killing ourselves during the first workouts, we now feel like we can complete the workouts! YAY! Today was Dirty 30 - which was definitely dirty.
Jared Quote: "When I heard Dirty 30, I got excited. But I was sorely mistaken...."

Day 7
Feelings: TODAY is going to be so hard. We have an amazing church fundraiser called the "SouperBowl" with so much delicious soup that we can't eat, we have a birthday party, we have a Super Bowl party at our house. TALK ABOUT TEMPTATION! But Jared and I have a game plan - and I'm not really craving those things anymore, so we are going to crush it!
Body Update: I'm feeling strong and not hungry. Jared says he's feeling "okay". He's really descriptive :) But - we are still losing weight! And ITS FREAKIN' AWESOME!
Jared Quote (about Yoga): This sucks.

Stats: Jared lost 6.8 lbs and 7.5
Alyssa lost 5.4 pounds and 3.75 inches!! IN WEEK 1!

The 21 Day Fix: It's all in the Preparation

So, in a normal week, I'd only post once! But! I felt so strongly about the support system thing, I HAD to post it and then I was like, "Wait a minute Alyssa! You and Jared are starting the 21 day fix on Monday so you have to post about that too!"

And yes...I'm starting the 21 day fix tomorrow, and yes, Jared is doing it with me, and yes, I couldn't be happier to have a clean eating and workout buddy who I just so happen to be married too.

I'm sure there are multiple questions filling your head - What exactly is the 21 day fix? It sounds terrible, but it's only 21 days, etc. :)

Well, that's why I'm blogging! This blog is going to be about what the 21 day fix is, how you can use it in YOUR life, and how to prep and begin for it. I think I refused to do this program because I didn't think I could give the time commitment to the preparation and the organization of the food - but alas, I once again have been proven wrong and now it's time to explain it all.

1) WHAT is the 21 day fix:
So, you can read the professional description here:
 http://www.teambeachbody.com/workout-routines/21-day-fix-workout
but, my description: It's a workout and portion control program. You get different colored and sized containers (each container is basically a food group), after doing some math you figure out your caloric needs which tells you how many of each container you should have a day. From there, you read the foods you can eat and make a meal plan! If you eat all the containers you need a day, you'll be full - this isn't a "hungry" situation. It also comes with a workout plan that's about a half an hour a day. Do this for 21 days :)

2) HOW it works: basically it's teaching us portion control. As Americans we tend to eat until we are full and we eat three really really big meals. With the 21 day fix, I'm eating six small meals a day! They say (and by that I mean the professional creators of this program) that eventually our bodies will get used to the normal sized and smaller portions we are supposed to eat! Eventually we will only be able to eat so much, eventually our bodies will get rid of these silly "super sized" tendencies! Plus, we are getting a good workout in - so you are sure to lose weight!

3) WHY it works: it becomes a lifestyle - you can apply it to ANYTHING. Birthday party? Portion out your foods. School day? Plan your snacks accordingly for in between classes.

4) HOW to set it up and organize it!
---now this is where I come in! I've spent a lot of time pinteresting, researching, and trying to find the BEST POSSIBLE way to plan for a busy schedule (and I don't even have kids, so I can only imagine!) I combined a bunch of different methods and made them my own. I definitely spent about half a day on my planning and just trying to figure out HOW to make it work. And in the beginning, it's going to take you that long too - just because it's a new thing and you are completely altering your lifestyle and your eating habits. However, now that I have my plan, I'm set for each week and it's easy to write my grocery list, get the food, and be done!
So...here's where I started.

FIRST: I recommend having a way that's easy to document your progress. This will keep you going and help you survive.
I made this :)

As you can see this is how Jared and I will document our weight and our inches lost. We will use pictures for all the rest. Later on, after making this, I used the bottom to figure out all of the math. Jared and I are obviously different sizes meaning we will have different caloric needs. This means our containers and amount of them we get differs as well - but I managed to make it work.

NEXT: Do the math - figure out the number of colored containers you'll each need. Jared isn't a super huge veggie and fruit eater, so I made a list off of the book of the stuff he actually liked.  

I knew how much he needed of each colored container and I divided that up throughout the day, making sure it made sense with the meals. For example, he needed 6 green containers (green = vegetables) and with three main meals and three snacks I was going to give him one green container at each meal. But he didn't like the idea of having vegetables at breakfast. So instead, we doubled up his vegetables at lunch when he eats his tortilla sandwich!

I made a chart like this!

I color coated each food group to have to deal with the containers, so that way I knew we were covered! Finally...

THIRD: I knew he and I weren't home together during the day, so I leave a little note card each day with what he can eat and by color coding it, then he knows what container to measure it with! The creator recommends measuring with the containers, but then putting everything on a plate instead of eating from the containers. In this way, our body begins to recognize how full our plate should actually be.

Finally, I went grocery shopping and this is where I WAS FLOORED. I normally dread buying fresh fruits and veggies - it's costly. But since I had a plan, went in with my list, and bought only things on that list, I came out spending $50 less than I normally do and I'm feeding me AND MY HUSBAND 6 meals a day for the next 7 days...

NOW THAT IS INSANITY.

my cart was only half full!

SO. WE ARE READY! You are probably looking at my calendar of food and thinking, "That is a ton of food!" and it really is! The creator of the program says we probably won't be hungry enough to finish everything. It looks like alot because when we nourish our bodies with processed foods we don't need as much, but since it's almost 100% organic then we need to eat way more!

I'm excited for this week and for our results. I'm even more excited because Jared is doing it with me!!

Next week's blog will be about our first week's results and our plan for the upcoming week! 

In other news...I've set up my Coaching office and I'm ready to kick some butt for the year!

Support System

First – Welcome to my blog – I’m updating, renovating, editing, and trying to make my blog the best blog that it can be. So, you’ll just have to survive my constant changes for a while J

I've always had people who wanted me to follow my dreams, do big things, and were proud of all of my accomplishments! My parents (and sisters) came to every concert, boring awards assemblies, all graduations, ..you name it, they were there. I didn't realize how much I treasured that support until things got hard and I realized how much I NEEDED that support.

Especially in the health and fitness world.

Let's be real...

I grew up, I moved out, and I needed to cook for myself. That was fine with me. I didn't need them around all of the time to applaud as soon as I did good things. I got married, I had Jared :). 

As I started working out, Jared became the person that would make me do it on the days when I didn't want too. Jared was a great support system - and he still is! He always reminds me to participate in my squat group. 

I became a Beachbody coach in late August, early September. My family didn't (and still doesn't) take me seriously at all. I'm not sure if it's because they don't see how it fits into my life (because I don't live with them daily) or maybe it's because I'm not at my goal weight or my goal size, so they think it's another phase. I'm not quite sure. I'm not offended by it at all, it's more of an observation rather. As I began selling and promoting Beachbody products I have found no involvement or support from them whatsoever. I almost feel stupid talking to them about something that I'm so passionate about because in all honesty, they don't really care. Which is fine, they are allowed not to care.

But this brings me to my next point:

Where I have found the best support system in the entire world (besides my husband, who embarks on an adventure with me every day.)

CHALLENGE GROUPS! I have met the most amazing, supportive, and influential women in challenge groups that post every day. They celebrate with me when I lose those stubborn pounds and they mourn with me when that chocolate cake is too irresistible and I take a bite. They proudly share sweaty selfies with me every day - not afraid to be makeup-less, sweaty, and natural in front of a camera, motivating me to complete my workout for the day. They encourage me to keep going - through the lazy days, the stressful days, and the easy days. They know what it's like to build a relationship with someone, to be in constant contact, to help them find the program, and for it to either follow through or fall through. For these women, some who I have and never will meet in person, I am grateful!

Although I wish my family would invest and involve themselves in my Beachbody life, I know it will come with time.  Especially as they start seeing my progress! :) However, I want to stress the importance of a challenge group, the solid foundation and support system that helped me complete workout programs day in and day out. Challenge groups are constantly forming and going on all around you - please ask me! If there isn't a challenge group for you, I will make one!

We all need support in life - whether for our passions, our jobs, our kids, and our marriages. Take advantage of that support. You can do it on your own, I'm not saying you can't! But, the journey is so much easier, the progress is so much sweeter, and the end result is so much better when you have your cheer leading squad running alongside you the entire way. 

Love and blessings to you all..