Meal Planning Monday June 1-7, 2015

Is it really Monday already?
Is it really June already?
Are both my kids really finishing school this week?

Well the good news is that I LOVE Mondays!

A day to hit the restart button should you need it and another day to remember we are blessed with LIFE!!

June means Summer will officially be here and Summer is my favorite season!! 
Sun, warm weather, more time with my family, cookouts...ahh Summer is so darn wonderful!!

School is finishing for both my kids which means Addyson will have completed her first year of school (preschool but it is still time she has been in a classroom setting), Leo will be graduating Kindergarten - WHAT?!?! I remember when he was born and now he is getting ready to move onto First GRADE!! Insert tears from momma here - bittersweet tears!! I am so happy for my kids to be growing up, learning, and enjoying life but I am also sad my babies are no longer babies!! 

I can't say it will be an easy week but for sure it will be a memorable one!! 

Well whether I am crying, smiling, or exercising you know me I like to go into my week with a plan in place for my nutrition and exercise routine!! I can tell you when I don't make my plan Sunday I start off Monday grazing. It is crazy how having that piece of paper (my meal plan) in the kitchen and my office totally keeps me on track!! When I don't I either don't eat (which isn't good) or I choose not so healthy options (also not so good). 

What's a girl to do then? Well MEAL  PLAN of course!! So today that is exactly what I did!! 
Here is my plan for the week....
I finished my 8 week hybrid schedule on Sunday and I plan on repeating it starting next week. Turbofire, Chalean Extreme, and PiYo - my Chalene Johnson hybrid I should call it!! 
It totally rocked!!
This week is my Fitness Fun week so I am mixing it all up!! 
Food wise I am trying a few new recipes - 
quinoa crunch yogurt parfait, tex mex quinoa bake, and grilled honey lime chicken.
Love me some new recipes!!

So What's on your agenda this week? Did you too make a meal plan? If not, get planning now!! Better late than never!!

Have a fabulous week my friends!!

Meal Planning and Les Mills Pump

It has been a long time since I gave a progress update of where I am at with my own health and fitness journey so I thought today would be a good day for that.  My kids are having their quiet time right now so instead of folding laundry which I probably should be doing, I am sitting here talking about ME!!  Most people enjoy talking about themselves but I have always found it difficult.  I also don't like my picture being taken so that is also why you don't see many pictures of me either.  So here it goes, what have I been up to.  Well for my fitness side of life I have now completed Chalean Extreme, Power 90, Brazil Butt Lift, most of Turbofire, Les Mills Combat, RevAbs, Focus T25, and now I am on my third week of Les Mills Pump.  Here and there I have mixed in a little of this and that but not full programs. Turbofire I did not complete the full 90 days through -  I started, moved onto another program and then did some more.  I do feel confident in saying that each of these programs has helped me understand the need to change up your routine every now and then so you are working different muscle groups. 

As mentioned I am currently in my third week of Les Mills Pump and I am really liking the workouts and the results.  I have been sore which to me is a good thing because it helps me know my body is changing.  I am lifting heavier weights than I have in the past and I am also using a barbell which is new to me.  I have to be honest I had no idea how to even set a barbell up.  The package did come with instructions of course but my husband was nice enough to show me how easy it was to put the bar together and how to use the clips.  All of the equipment was super easy to use and so far no problems with any of it.  

In the package I received my workout DVDs, a nutrition guide with a meal plan, fitness guide which comes with the workout calendar so you always know which workout(s) to do on which days, a barbell, 2 clips, 2 five pound weights and 2 10 pound weights.  

  

I am a coach so the option to purchase the Les Mills PUmp challenge pack was not an option for me but if you were to get the challenge pack you save a ton of money.  YOu get everything I mentioned above, 30 day supply of Shakeology - a nutrition shake made with all natural ingredients, 30 day club membership to teambeachbody.com, and free shipping.  

Here is the workout schedule for Month 1 (it is a 90 day program):

I have followed the schedule so far but on rest days I tend to do a light workout.  I feel better, have a better day, and want to keep my momentum going so YES I workout even on my rest days.  Again though I keep it very light!! The workouts I have done so far I have enjoyed.  My favorite is Pump & Burn.  I find this one so far to be the most challenging. The squat segment leaves me in pain the next day but again well worth it. Also the chest segment leave my arms feeling like jelly but I can already see improvements in toning and strength.  

Next favorite is FLOW because it takes me back to my days filled of yoga.  I also really need this segment because of my body being so sore. The lengthening and stretching really help my body.  I can see drastic improvements after a FLOW session. So many people I talked to said they skipped FLOW and I have to say this particular workout I feel is extremely beneficial to a program like this. 

I enjoy the other segments as well but these two in particular are my most favorite.  Every day though has been enjoyable.  The schedule does include specific amounts of times for walking and some days I take walks and other days I will fill in that time with other forms of cardio.  Like yesterday it was freezing cold outside and my husband was out of the house early so I stayed in the house with the kids and revisited my Chalean Extreme days and did Burn it off.  

The question I have been hearing most is this, "is this Beachbody workout program Les Mills Pump similar to the Body Pump classes that are offered at local gyms". The answer is yes.  It all comes down to what is best for you.  What I can tell you that I personally see as advantages for myself is getting to stay at home rather than traveling to a gym but I personally prefer at home workouts than a gym environment.  The other advantage is you are on your time not a gym schedule's time.  

I will post my 30 day results when the times comes but as mentioned I can already notice differences.  I am not looking to lose weight. As long as I maintain I will be happy with my progress.  

Next part of the equation is NUTRITION, what have I been eating.  

I am consistent that every Sunday I sit down and write out on a sheet of paper my meal plan for the week, I prep as much as I can based on what I have available at home and then either Monday or Tuesday I go to the grocery store.  I then finish my prepping and continue on with my week.  It is very rare that I go off of my meal plan but life happens as you know and I do occasionally but I always stick to the clean eating principles.  The only time I do not is when I am having my cheat meal for the week.   

Here is my meal plan for last week and this week:

If you would like to see my meal plan from the first week of Les Mills Pump, I have that in another post. Let me know and I will send it your way.  If you would like any of the recipes please be sure to email me alysonhorcher@gmail.com. I would be happy to share.  I do occasionally post on here the recipes or on facebook.  

Well there is my thoughts so far and I must say I am very happy with the program and how the last three weeks have been.  

Best of luck to you on your health and fitness journey.  I know it is not always easy but stick to your plan and always remember WHY you got started in the first place.  If you need additional support please reach out to me. As a coach that is what I do, I help others set and achieve their health and fitness goals.

  Now is the time to learn how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

teambeachbody.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - Instagram

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Happy One Year Anniversary to ME!!!!

One Year ago today, 2.27.12, I took a leap of faith and started Day 1 of a Challenge Group.  It was the Spring Slim Down Challenge Group and I was scared beyond belief.  What if I couldn't keep up , what if I failed, what if I didn't like Shakeology, what if I couldn't cook clean meals, what the heck is clean eating anyway, what if something else terrible happened and this would be a total waste of my time.  I had so many emotions going on inside of me I didn't know what the heck was going to happen.  Regardless, I decided to join the group so I figured I should probably get started...SO I DID!!

here is what I looked like at the beginning...

Besides when I was actually pregnant with either of my children, this was the heaviest I had been.  I am not proud of my frumpy self in this picture for one reason and one reason only - I was NOT taking care of myself.  I was not exercising, I was eating junk, I was not fueling my body properly and it showed.  My face was a mess my hair was lacking luster and overall I just felt BLAH!!!!  Hello, I was suppose to be a happy mother of two beautiful children and the wife to one heck of a husband.  We had just purchased a new home and it had everything we had ever hoped for.  I should have been sky high with excitement but instead I just wanted to crawl inside my dark, deep, black hole and stay there forever.  I was a new stay-at-home mom and I was not adjusting very well to my new "assignment" to say the least.  Life just was not what I was wishing and praying for at the moment.  I could have just gone about with the way things were and not  make any changes but thankfully I did not do that.  Thanks to one of my younger sorority sisters I was able to learn about this company called Beachbody (you know the one that has the infomercial for Insanity, P90x, Turbofire, etc.).  Luckily Beachbody has these wonderful people called coaches and so my COACH (friend from sorority) helped me choose a workout program that I thought would fit me!  She also helped me get set up to be a Challenger in one of her Challenge Groups.  The one I happened to join was called the Spring Slim Down Challenge!  This group forever changed my life. 

When I began my journey with the challenge group I really had no idea what to expect.  My coach told me the basic ins and outs of the group but what she didn't tell NOR could she tell me was how this group would help CHANGE ME!! Our group was made up a few women of all ages, doing different programs, had different goals, different lifestyles,  but what we all had in common was that we were working out together and drinking shakeology once a day.  We also committed to clean up our diets and start incorporating the principles of clean eating.  We held each other accountable not only to our exercise programs of choice but to eating healthy and drinking our shakeology.  We never once had to leave the comforts of our home to go to a gym or meet in a public setting.  We did all of our communicating through a closed facebook group.  In these groups only the members of the group would see what you were posting.  I felt very safe and secure here and even felt so safe that I would post pictures of myself. Anyone that knows me, knows I have never liked pictures taken of myself.  It is just recently I have been okay finally getting pictures taken.  

We all depended on one another - when one of us had a bad day we were there to help them get back on track (myself included) and when we had a great day or we took measurements and saw success we were all there cheering each other on. We became our own little family and none of us wanted to let each other down so we kept pushing ourselves to the very end.  When day 90 came of the group (the last day of the group) I have to admit I was sad to say goodbye to these women.  The great thing was, is that I really wasn't saying goodbye to them we were just starting another chapter of our journey.  

My first program of choice was Chalean Extreme I started this program on 2.27.13 and completed the 90 day program.  I then continued on with the Chalean Extreme Lean for Life Phase for two months.  My next step was when I decided to become a coach and I started my next program - Power 90.  After Power 90 I did a short hybrid of TurboFire and Brazil Butt Lift.  Most recently I started Les Mills Combat and as of today I am on Day 52 of 60 for this program.  My next program which I will start on March 11, 2013 is RevAbs - I want those rock hard beautiful abs by summer baby and I will get them!! 

Power 90 Day 90

After I completed Chalean Extreme I met my goal weight and I was beyond thrilled. After I completed Power 90 I dropped an additional 8 pounds and I was even more thrilled, although I felt my weight was too low so I started upping my weights and eating more so I could get to a weight that I felt was just right for me.  All of the following programs my goal was to maintain my weight and increase my tone.  and now I want to continue with those same goals but get those beautiful abs.  

This is what I look like today...

Day 30 Brazil Butt Lift/Les Mills Combat Day 0

The journey was one I am still taking part in and I will continue as long as I live because this is what great feels like. I became a Beachbody coach so I too can help others feel the amazing feeling I feel each and every day!! I am not going to lie not every day was sunshine I had my range of emotions from time to time but the good always and continues to outweigh the bad.  I am human, I have bad days too.  What is great though is I am now back in the driver seat of MY LIFE.  

How do I stay fit and healthy - I work out 6 days a week.  I eat clean. I drink Shakeology daily. I stay positive.  I share my experiences with others so they too can live a healthier and happier life.  I continue to take part in challenge groups by running my own and being a participant. 

So many wonderful benefits came from this journey not only am I in the best shape of my life but I also enjoy life more now.  I have two young children and let me say keeping up with them is hard at times but I am able to keep up with them more and more because of the life I lead.   I enjoy cooking now, it is no longer a chore because I know the choices I make are helping my family for the future.  I am a positive role model for my family and this I will continue to strive to do better and better. At the end of the day everything I do I do for my family. If it means taking better care of myself so they are better taken care of then so be it.  

So I am shouting it from the rooftops today that it is my One Year Anniversary - I am so proud of myself and I am so proud of the person I have become!! I want to help 80 people in 2013 feel the same way I feel - AMAZING!!!!  If you are interested in learning more about my experience and more importantly how I can help you please CONTACT ME!  I am a very down to earth type of girl.  I am a stay at home mom with my two kids so most times it is crazy in my house so anything goes around here.  We can talk through facebook (friend request me at facebook.com/alysonhorcher), or chat on the phone, EMAIL - whatever works best for you!! The  most important thing I want from you is to NOT be afraid to take that first step. 

 It is the first step that you need in order to make a difference!!!! 

My next challenge group will be starting March 11th and if you are even the slightest bit interested contact me TODAY!!  Remember that was my first step taking part in a challenge group - it is because of that one particular challenge group that I am who I am today.  

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - Instagram

@alysonhorch - Twitter

Les Mills Combat Week 3

Okay Week 3 - in the beginning I wanted to kill you and now that the week is over I love you again!!

This week was tough for me.  I was tired, my house was a mess, and I really did not feel like getting out of bed at 5am.  It was so cold this week, my nice warm bed felt so much better than getting on my workout clothes and heading downstairs.  I could not imagine what my dedication would be like if I had to leave my house to workout.  I am guessing I would not be in the great shape I am now!!!!  Thankfully I found the strength inside me everyday to get myself out of bed and get my workout in and done.  I did miss Friday but I made up for it on Sunday.  

It still drives me crazy that I battle with myself in the morning.  Every time after I am done my workout I feel a thousand times better than when I don't workout in the morning.  I think clearer, I am nicer, I have more patience, I am more productive, I look better, and seriously I could just continue on and on with all the positives my day is filled with when I get my workout in and done first thing in the morning.  Anyone else have this constant struggle with themselves?  You have the Angel on one shoulder and the devil on the other - Good vs. Evil?  

My goal this week is to get out of bed every day on my first alarm (yes I set more than one alarm - ask my husband he will tell you all about it!) 

Okay, okay enough about my battle of getting up in the morning.  Lets talk about the Fight Les Mills Combats threw at me this week.  

Overall Les Mills Combat is still continuing to challenge me on a daily basis.  I am getting more comfortable with the kicks and punches.  It is all about repetition as Dan and Rach tell me on my DVDs.  I also feel my technique is getting better so that means I am getting better and stronger!!  

Here is what was on the schedule this week:

Monday - Combat 60 Extreme Cardio Fighter

Tuesday - Power Hiit 1 and Inner Warrior Stretch and Strengthen

Wednesday - Combat 60 Extreme Cardio Fighter

Thursday - Power Hiit 1 and Inner Warrior Stretch and Strengthen

Friday - Combat 30 Kick Start and Core Attack

Saturday - Combat 45 Power Kata

Sunday - Rest

Monday - Combat 60  Extreme Cardio Fighter

This was my first day of this program.  I was a bit intimidated by the length of this particular program.  Midway through I was starting to feel fatigued because the trainers really kick some butt in this workout.  The workout includes more interval training, new combinations and holy wow KICKS!!!!

If we are going down, we are going down swinging. That's how we roll in Les Mills Combat - Dan Cohen, Les Mills Combat

and then when you thought it could not get any harder it ends with push ups and crunches. My body was screaming!!

Tuesday and Thursday - 

Power Hiit 1 and Inner Warrior Stretch and Strengthen

So you have seen my reviews before regarding Power Hiit 1 and Inner Warrior Stretch and Strengthen.  Power Hiit 1 continues to challenge me.  I still struggle to keep up with the crew on the burpee segments but I am getting better. I keep repeating to myself Enough is never Enough (as Dan and Rach say) and it really gets me moving and pushing harder.  I will be able to keep up by the end of my Combat journey - guaranteed!!!!

Another guarantee - Burpee Jump Squat I will own you when I am finished!!!!

Wednesday - Combat 60 Extreme Cardio Fighter

This day I found Combat 60 Extreme Cardio fighter even more challenging. Oh my, it kicked my ass!! I was feeling fatigued even before I was half way through this time.  We are talking nonstop punches and kicks! I was kicking all over the place so after this one I really need to watch the kicking tutorial again because I was feeling so fatigued I am sure my form was not at its best. With that being said even though I was feeling fatigued you see the trainers moving along and they look fantastic. I want to look fantastic too darn it - so I pushed a little more and finished with the Oh my Goodness PUSH UPS and CRUNCHES at the end again.  Somehow I forgot about these from Mondays session of Combat 60.   

Friday - Combat 30 Kick Start and Core Attack  (swapped today with Sunday)

Friday I did not do any workout, I used it as my rest day.  Instead I swapped Friday's workout with my originally planned rest day of Sunday.  

Combat 30 is by far one of my favorite programs. It is short, sweet, and just the perfect intensity.  There should be no one that cannot squeeze in at least 30 minutes and this workout is the perfect one to squeeze in.  You get an incredible mix of arms, legs, and abs.   

Core attack is also another favorite program because I have really been trying to focus on my own personal technique to really work my abs.  Well this program does just that for me.  It makes me focus on my technique to really feel the abs working.  It then ends with back work which just feels so wonderful and who knew it is great for strengthening your abs!!!!

Saturday - Combat 45 Power Kata

Power Kata was not my favorite the first time around.  This time however I really enjoyed the workout and that just proves you really need to give certain programs a few tries before you can say yes or no.  It all depends on your mood that day, how your body is feeling, etc.  It really is a challenging workout and one of the trainers says during the program, "Stronger on the Outside, stronger on the inside." This is so true!! By gaining strength in my body I really have been able to become that much of a stronger person. I am letting go of the past and moving on quicker and easier.  

So another week in the bag and ready for another week to begin - Week 4 Here I Come!! 

Tomorrow, Monday I am starting of with another dose of Combat 60 Extreme Cardio Fighter!  My goal is to kill it!!!! 

I have my plan in place for the week, I know what I have to do each day, I know what workout needs to be done, and I know what I am eating.  Exercise is important to the healthy life routine but what you eat is even more important.  Do you know what you are eating this week? If I don't have my meal plan done and ready to go for each week I am more likely to make unhealthy decisions.  I make life easier by preparing for the week ahead. I make my meal plan on Sundays, go grocery shopping either Sunday or Monday and then it is all about prepping the food so it is easy to grab and go.  I stay at home with my kids but it is still a challenge to sometimes put meals together even when I am home.  This way if I prep ahead of time it is that much easier, plus it is also convenient for my husband to just grab and go while he is running out the door in the morning.   Here is my meal plan for the week - care to share yours?

If you need help getting started with your own fitness routine or would like more information regarding what I do and how I stay on track or maybe even want to chat about Les Mills Combat - CONTACT ME. I would love to chat and help you get started to living a healthier, happier life.  

Maybe you would even be interested in joining one of my personal challenge groups where a small group of people are all working together to help one another reach their health and fitness goals. 

Here's to another fabulous week - Stay with the Fight my friends.

~Alyson

alysonhorcher.blogspot.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

Les Mills Combat First two Weeks 1.7.13-1.20.13

Hello LES MILLS COMBAT!!!!!

After two weeks of this program I am in LOVE!! I don't know if my favorite workout program (Chalean Extreme) will get replaced yet or not by this one but all I can say is IT IS GOING TO BE CLOSE!!!!  What I love about this program is the mix of martial arts inspired circuits.  HUH, who knew I would find another interest - Martial Arts!! This area I know very little about but after my first week of Combat I was interested in finding out more.

For now, I am going to stick with my BeachBody Fitness Programs and finish out my commitment of 60 day to Les Mills Combat.


I am following the Ultimate Warrior Hybrid Workout Calendar.  You have three different options to choose from when starting the program, this one I just mentioned, the standard Les Mills Combat 60 day calendar, or the Supreme 60 day calendar.  

Here is what my schedule was suppose to be for Week1:
Monday, Day 1:  Combat 30 Kick Start
Tuesday, Day 2: Power HIIT 1 and Inner Warrior Stretch and Strengthen
Wednesday, Day 3: Combat 30 Kick Start and Core Attack  
Thursday, Day 4: Shock Plyo HIIT 2 and Inner Warrior Stretch and Strengthen
Friday, Day 5: Combat 45 Power Kata
Saturday, Day 6: Warrior 2: Lower Body Lean Out
Sunday: Rest Day

so I mentioned this is what my week was suppose to look like however I messed up the schedule in the beginning of the week and then on Friday I got really sick so I switched Friday as my rest day and Sunday I worked out.  

My actual schedule:

Monday, Day 1:  Combat 30 Kick Start
Tuesday, Day 2: Power HIIT 1 
Wednesday, Day 3: Combat 45 Power Kata
Thursday, Day 4: Shock Plyo HIIT 2 and Inner Warrior Stretch and Strengthen
Friday, Day 5: Rest Day  
Saturday, Day 6: Warrior 2: Lower Body Lean Out and Inner Warrior Stretch and Strengthen
Sunday: Combat 30 Kick Start and Core Attack  

Now so I don't mess up again, I have auto-scheduled my workout program into my teambeachbody.com Wowy SuperGym profile.  So each day all I need to do is log into the supergym and it tells ME what I need to do that day. At 5am I am not always functioning properly, so I am very pleased with the auto-scheduling feature that teambeachbody makes available.

Here is my review:

Combat 30 Kick Start - 

Oh boy, my first program and wow did they give it to me!!!! Squats, punches, and holy kicks!! My legs felt like jelly as did my arms!! Feel the Burn Baby!!!!

My one suggestion is when starting the program you may want to do the workouts without the music option.  I tried it and I couldn't hear the instructors.  Luckily it is a DVD so I was able to stop and restart and choose no music and Voila I could hear everything load and clear!! You can also still hear the music it is just that is it not so loud.  

 Tomorrow you might feel.. SORE. You know what that is??? CHANGE. That is so true we are pushing and changing our bodies and that is a good thing. - Dan Cohen, Les Mills Combat Trainer

Power HIIT 1 - 

The inchworm was one of my favorite moves, the Power Press nearly killed me (I was using 8 pound dumbbells), and then there were the Burpees.  

My goal is to one day be able to keep up with the instructors when they are doing the Burpee circuit.  I am always behind. I pause the DVD just so I can finish my reps!!!!

So for this workout you need barbells or dumbbells.  You can also do the workout without any weights but it will be far more intense if you use weights - so GET WEIGHTS!!!!

What is HIIT?  It is High Intensity Interval Training.  You workout hard and fast and it pays off throughout the day by burning calories continuously.  Some term it as the "after burn" and wow on these HIIT days I am starving!!

You bought this workout to work hard. You knew it would be a challenge so now do the work. Again anything good in life is not easy. You have to work hard. You bought the workout so make the most of it! - Dan Cohen

Combat 45 Power Kata - 

I see the Light alright, HOLY KICKS!!!! 

The combinations in this one take some time to get but luckily again you can pause, rewind, and do it again if need be.  Love that convenience with the At Home Workout Programs!!!!  So we got punches, kicks, and knees and a whole lot of sweat!! 

Shock Plyo HIIT 2 and Inner Warrior Stretch and Strengthen

Wow, after this workout I could not feel my legs!!! This workout was a lot of fun but oh my do you work!!  One of the key components of this program is that the instructors are always switching things up so you don't get bored.  They give you just enough time to catch your breath and then they hit you with MORE!!!! 

Jumping, squats, lunges, push ups, plank, and oh my favorite - BURPEES!!!!

The Inner Warrior Stretch and Strengthen was also on the schedule for today. This is your just as the title states - Stretching.  You are barefoot and you really get to take the time to re-energize your body.  You can literally feel your body lengthening and becoming stronger in this workout.

Lower Body Lean Out and Inner Warrior Stretch and Strengthen
Again another day when I could not feel my legs, butt, or anything in my lower body following this workout.  I can usually walk up my steps at home no problem, however after this day I had to take it a little slower than normal.  Don't get me wrong I am not complaining one bit!! I love this workout!!!!

Combat 30 Kick Start and Core Attack  

Combat 30 I already told you about from Day 1 so nothing new as far as what to expect.  I am sure you know the more you do something the easier it is suppose to get, right?? Well let me tell you first hand, this workout did not get any easier today.  If anything it was harder because my body is so stinkin sore from the previous week.  Regardless I pushed PLAY, worked through my muscle soreness, and got in a killer workout.  

and then there came Core Attack - this was all floor work and oh my does it work the abs!!!! It was the evening following this workout and I wasn't sure if I was having stomach pains or if I was feeling the effects of this workout.  I had those same pains and more the next day and it was all in my core area.  Although this was the first program in the schedule to directly target your Core, Les Mills Combat in each and every one of its days is working your core. If I don't have a rock hard midsection by the end of this program I will be shocked.  Oh that is right there is more to working your core in order to get that six pack.  

Week 2:

Monday, Day 1:  Combat 60 Extreme Cardio Fighter
Tuesday, Day 2: Power HIIT 1 and Inner Warrior Stretch and Strengthen
Wednesday, Day 3: Combat 30 Kick Start and Core Attack  
Thursday, Day 4: Power HIIT 1 and Inner Warrior Stretch and Strengthen
Friday, Day 5: Combat 45 Power Kata
Saturday, Day 6: Warrior 1 Upper Body Blow Out 
Sunday: Rest Day

The only new programs this week were as follows:

Combat 60 Extreme Cardio Fighter
Some of the same moves from Combat 30 and Combat 45 pop up in this one. It does have some of its own combinations too.  Don't worry, Dan and Rach will make your body hurt after this one is over and done!!  It is one of the longer workouts but it is not a full 60 minutes.  I was worried I would not get the full workout in but thankfully I did.  

Warrior 1 Upper Body Blow Out 

My arms were screaming!! I was screaming for a water break!! I started with 8 pound weights and I had to go down to my 3 pounders.  I could NOT lift my arms anymore with the 8 pounders.  Even though this workout is called upper body blow out you still get some lower body and abs mixed in.  Again, one of the things that I love about this program is you are using so many muscles at the same time and you don't even realize it.  

Overall I am very impressed with this Program and I have to add I love Dan and Rachael's accents.  I could listen to them all day long!! I also love that it is a man and woman who are the normal leads for this program.  It is like a sharing of POWER!!  

Always remember, Enough is NEVER Enough...Les Mills Combat Power HIIT 1

Today I started Week 3 and I am still loving this program!! Be sure to check back from my reviews for the next few weeks.  

If you are interested in learning more about this program, MESSAGE ME!  

Become a member for free of the best accountability team out there - teambeachbody!! CLICK HERE for your free membership and this will make me your Coach!!   We can get fit and healthy together!!!!

If you want to order this program go HERE or better yet save money, get healthier, and pair the program with Shakeology, The Healthiest Meal of the day - go HERE.

~Alyson
alysonhorcher@gmail.com
beachbodycoach.com/alysonh

  

It's been a long time since I last wrote a blog post and I realized today, I have been missing it terribly.  Whether there are people out there reading this or not, I want to do it - I enjoy doing it.  Prior to my hiatus I had been focusing on getting recipes posted.  My reason is people were always asking me what I was eating now that I cleaned up my diet.  I still want to post recipes.  I also want to post about topics I get asked about, issues I am having, issues others are having, and how we can all live healthier and happier lives.  I want to live a healthier and happier life.  Do you????????

If so, keep reading because I am about to share with you a few things I try on a daily basis to help me get to where I want to go....

So how can we live healthier happier lives?  Does anyone have a magic pill?  

These things that I do may not benefit everyone. These work for ME!! I am hoping at least one can be beneficial for you!!

What I do to try and live a 

Healthier and Happier LIFE

  

Relax your Body and Mind

Relaxation is the most and very important activity which should be adapted by everyone.  We all have said one time or another that we are "Too Busy to relax!“  To boost your body, rejuvenate your mind, and optimize success we all must Learn to RELAX!!!!  Personally I continue to work on this one.  I feel like my mind never stops.  Recently though I started a program and one of the tasks was to create a To Do list at the same time every day.  I choose to create mine before I go to bed the night before.  I feel this way I get to let go of those things on my mind and then can I only really focus and RELAX!!!!

Exercise

Human bodies are designed to be physically active.  Unfortunately the society we live in today exposes us to the sedentary nature of modern life.  This type of sedentary lifestyle plays a significant role in the the many cases of depression present today. Many studies show that depressed patients who stick to a regimen of aerobic exercise improve as much as those treated with medication. Exercise also appears to prevent depression and improve moods in healthy people.  Many exercise forms -- aerobic, yoga, weights, walking and more -- have been shown to benefit mood. If you exercise 3 to 4 times per week with at least 20 minutes of physical activity you are on the right path.  I right now am at 6 times a week of at least 20-30 minutes. 

Follow a Clean Eating Lifestyle

Drink plenty of water, eat six small meals daily that include a combination of lean protein and complex carbohydrates.  Avoid all processed foods.  Rely on fresh fruits, vegetables, and whole grains rather than prepackaged or fast food items.  Through this type of lifestyle you are eating to nourish your body by providing it with the right vitamins, minerals, and fiber.  We need to fuel or body right.  We are only given one body and so we must take care of it.  I have also added in having my Shakeology once a day.  To learn more about shakeology click Here.

Smile and Laugh (a lot)

Simple right?  So why don't we do more of it?  Smiling and especially laughing are mood boosters and they are contagious!!!!  Have you ever not smiled when someone smiled at you?  What about when you hear someone laugh, you look and want to know what that person is laughing about.  If you were part of the conversation you would be laughing too.  Sometimes we are laughing with others and we don't even know why.  Think about how you feel when you laugh? You get the warm, fuzzy feeling inside you!!

Limit Media Exposure

Everywhere we turn in today's time we are exposed to all the negativity going on in the world.  The main hub of this exposure is MEDIA.  I have heard the exposure being termed "data smog" and is defined as a dense cloud of trivial, irrelevant  or otherwise low-value information made possible by the internet's power to disseminate vast amounts of media virtually free.  Think of all the positive actions you could be doing instead of sitting yourself in front of the TV, computer, email, texting, etc. We could be having conversations with people we enjoy, playing with our kids, taking a walk outside, etc. I am sure you get my point.  My husband and I got rid of our cable over  a year ago.  We were sick and tired of all the reality shows and negative "News" that were constantly being thrown in our face.  All I really want to know from the News channels is what is the weather going to be like. Now I can simply go to my weather app and find it out in an instant.  I do not have to sit through all the killings, burglaries, etc. and I don't have to expose my young children to it either.  

Forgive

Ahh if it were that simple,  we would all just as easily forgive - right? Forgiveness is always said to be the key to happiness.  If you have the choice to forgive or be resentful which do you choose? There was a day when I use to choose the later but now I understand life is what we make of it.  I would much rather go through life forgiving people, including myself,  than holding grudges. Don't get me wrong, I still get mad from time to time but I try and remind myself the act of forgiveness is BEST.  

Practice Gratitude

I thank God every day and night for giving me this life that I am living! It takes no more than a few minutes of my time to do this.  Think of all of life's blessings - the sun on a cold winter day, the rain when we are in a drought, the kind woman or man at the grocery store that picks up your child's toy after they have throw it out of the cart several times, or the old woman who holds the door for you as your are walking into church, and the list goes on and on.  How often do we thank God for all these blessings or thank the person who is directly being so kind?  Learning to feel and express gratitude is key to achieving and maintaining a happy life!!

Practice Acts of Kindness

It's the little things.

It's not what you say, it's what you do.

These expressions may be cliches, but there is truth in their message. By practicing small acts of kindness, you will perceive yourself and others more positively. You'll also appreciate your good fortune in comparison.

Pick 1 day a week and carry out 3 small acts of kindness or spread them out over a week.  You never know who's life you are going to impact!!!!

What do you do to live a healthier and happier life?

 Please share below in the comments or MESSAGE ME!!!!

Here's to another fantastic week

~Alyson