Wednesday, August 24, 2011


HEY GUYS AND GALS!!! Just wanted to invite each of you out to the 1st F-R-E-E FIT CLUB in Roane County tomorrow night at 7:00 pm ET, August 25th at Fit 4 Life in Harriman, TN!!!! And if you can't make it this week...NO WORRIES!!! Come on out NEXT THURSDAY :)

Start this fall, this school year, this new semester out RiGhT!!!! Become a part of something that will help keep you MOTIVATED, ENCOURAGED, SUPPORTED, and ACCOUNTABLE :) Looking forward to seeing you there!!!!

Coach Allyson

Monday, August 22, 2011

"Mirror Mirror Off the Wall"

So I ran across an article this morning that SpArKeD my attention in more ways than just one! It tells of a UCLA female student that has sworn off even the smallest glance into the mirror for an ENTIRE YEAR!!! And probably the most intriguing part of the whole situation is that she is scheduled to exchange vows with her significant other 6 months into the process!!! Having only been married for 8 months (December 2010...<3) I still have a very much strong presence, sense, and memory of the days leading up to my marriage with the LoVe of my life and even more so of the exact day in itself. With that said, it is without a shadow of doubt on my part that I know I probably glanced, gazed, pondered, dissected, and stared into EVERY single mirror that came my way on that very day and the days prior...lol :P So why is this girl doing this??? What are her motives and reasonings? And ultimately will it be something she ends up regretting as every bride has shaped, formed, and fashioned almost down to the "T" what she will look like on her most special day???

Well...this leads me to my next thoughts. What is your relationship with the mirror? Is it one of continual disgust, hatred, disagreement, and denial? Or is it rather of appreciation, gratitude, satisfaction, and a sense of pride? Like many of you I am sure...my relationship is one that depends on the day, my already perceived thoughts of myself before even looking into that reflecting device, what I have eaten in the past 24 hours, if I have exercised, how my clothes felt when I first put them on, and a MILLION other factors that truly have NOTHING to do with what that glass "indicator" of self shines back at me. So why do we let this so-called revealer of truth tell us how we should feel about ourselves??? Why is our mood for the day on auto-set as soon as the first glance of the day is taken???

Let's be MORE than this!!! GREATER than this!!! STRONGER than this!!! And inwardly truly evaluate our self-worth and how much we have to offer far beyond the love handle that seems to be sitting right over the top of our pants or the extra bit of skin that appears to nestle over the top of our bra straps in the back! If you are unhappy with yourself before you even take a look in the mirror...then let's make steps to do something about it :) And for the time being only allow yourself minimal time in front of it to put on your make-up and fix your hair. We can often become fixated with an image of ourselves that honestly is not a true reflection of what is really there! It has even been shown in many studies that people who have lost large amounts of weight still struggle seeing their new-found body when gazing into the mirror. The constant reminder of the past, all of the extra baggage, and the feelings of no self-worth still consume a part of that person's brain and thus will not let them get past what they have truly already overcome. So I am CHALLENGING you this week to take a step away from the infamous conveyer of image and rather look much deeper into who YOU are as a person, how you feel in your own clothes, are you making the steps to change those thoughts if they are negative, are you making yourself, your health, and your happiness a priority by penciling in daily exercise and an adequate diet? Ultimately...I want YOU to believe that YOU are worth it!!! Because you are :)

So this week..."Mirror Mirror off the wall...I will no longer let you dictate who I am at all!!!"

May EACH of you see the true BEAUTY that you hold far beyond just the physical...have a WONDERFUL, BLESSED WEEK!!! Here's the article link: http://www.stylelist.com/2011/08/20/kjerstin-gruys-mirrors_n_931699.html?icid=main%7Chp-laptop%7Cdl6%7Csec1_lnk3%7C222542

Coach Allyson


Thursday, August 11, 2011

Are you getting "FILLED" up???

So walking on the beach tonight I thought back to home, back to "normalcy", back to you guys, and back to where I was a year ago from now. I don't have a major transformation story to share with you guys...I have always been a LOVER of fitness, went to school and got my Bachelors and Masters in Exercise Science, have personal trained for several years now, and just encompassed my life in what I thought was "healthy". But the truth is...1 year ago from now I was 10 lbs heavier than I am now, not nearly as happy with myself, and ultimately neglecting the #1 thing when it comes to the SWEET RELFECTION that the mirror SmiLeS :) back at us with. What is it do you ask??? NUTRITION aka D-I-E-T!!! I cannot stress to each of you how this simple 4-letter word can either MAKE or totally BREAK you when it comes to achieving and reaching your goals! My biggest struggle by far is SWEETS...you will hear me say this time and time again. But it's sooo much more than just the sugary peanut butter chocolate ice cream concoctions that were my problem...that was what I turned to, but not the true culprit when it came to the crime. Like many of you I am an "eater by occassion"...meaning I'm XcItEd so let's celebrate with sweets, I'm bored let's get some ice-cream to make things happy, I'm sad well shah-oot reeses can fix that, and the list of emotions and reasons for my addiction could go on and on. It took some real soul searching in the past year...especially last fall as I planned to marry my best friend and the man who has seriously CHANGED my life <3 and I came to the conclusion that I was just running to these foods to fill some void that no one else had created but me. It wasn't some traumatic event that had happened in my life or a certain person or situation that sparked my "need", but a since of emptiness I had let creep into my own life while not realizing it and continually "filling" it with the wrong things. So what is my point in telling you this??? My point is to push you to sit back for a minute and really think about your current life, your day to day activities, your relationships, your needs...where do all of these stand? Are they robotic and stiff, lifeless and filled with monotony, shallow and lacking in real passion? If they are...why? What can YOU do to change that? How can you become "fuller" just by investing more in some of these things? Every day is another GIFT to be filled and...you know what??? For you to be someone else's "filler". So as you go into your weekends that are often ExpLoDinG with meaningless fillers, I want you to take at least 1 minute before you partake in any of these things and ask yourself this..."Why am I truly doing this? Eating this? Saying this? Acting this way?" And if you cannot honestly answer that question with an answer that will lead you down the road of prolonged fulfillment and satiety in more ways than one, I VoTe you step away and remove yourself from the situation or make a POSITIVE one out of what could have been a negative one :) As always I am here to share my heart, my thoughts, and my own personal journey with you <3 If you feel the need to share yours I would love to learn more! Have a GREAT FILLING WEEKEND!!! LoVe you guys and gals <3

Coach Allyson

*Need a motivator, a supporter, encourager, or accountability group??? Interested in Beachbody fitness programs like P90X, Insanity, Turbofire, or Shakeology??? Join my S.W.E.A.T. team by signing up for a FREE Team Beachbody account to have ME as your Coach at http://www.tinyurl.com/freecoachallyson .... and I'll provide you with all the info you need to get you going in the right direction :)

"You can only achieve what you're willing to pursue...so let's pursue it together!!!"

Monday, August 8, 2011

CrEaTiViTy is the KEY...to Take that ViCtOrY!!!

This Blog is DEDICATED to my Mama <3

Hidey Ho Readers!!! It's MONDAY :) Instead of dreading it, hating it, or thinking of how much longer you have until the weekend...TAKE ADVANTAGE of this day/this time to make this week BETTER than the last! You are ultimately in control of Y-O-U...so put those excuses in your back pocket for when you really are in need of them and LET'S GO!!!

So with that said...my main reason for blogging today is to tell you to embrace your own CrEaTiViTy :) Whether that is in your workouts, exercise, cooking, choosing eats at the grocery store, or just in breaking up the monotony of your life...DO IT! So often we want to make excuses of why we don't exercise or eat right or have a positive attitude all for the fact of LaCk of VaRiAtiOn. Well snap out of it and be done-zo with the formal gym routine or traditional chicken and veggies and SpIcE things up!!!! YOU are in control of YOU remember?!?!?!

Ok...so you've been going to the gym for several months now and you seriously think you might have to SCREAM if you even have to say the word "treadmill" one more time! But...in the back of your mind you have the pre-conceived notion that the "treadmill" is the ONLY thing that is going to help you get this HORRIBLE weight off and get you back in shape! WRONG-O!!! Get inspired with an interval routine with a jump rope, buy Insanity and let Shaun T. kICk your tail into gear with sports-style drills and circuits, or take it outside and find a hill that you can RUN up and then walk back down before doing it again. The options are LIMITLESS really :) And thank the Good Lord Above for that! In reality, just putting your body in motion for a prolonged period of time is most certainly going to bUrN calories....YAY!!! So...Q-U-I-T with the "I'm bored with my old routine or I don't know what to do anymore!" Because you DO NOT have to have 1 single piece of equipment at all to get a KiLLeR workout right in the comfort of your own home, backyard, or any space really ;) And if you are struggling with this let's fix it. I'd be HaPpY to give you some pointers and support to help get you in the right direction...so click away right here if that's your scenario: http://www.tinyurl.com/freecoachallyson.

Very similar to exercise, I hear many folks with the best of intentions when it comes to exercising and physically exerting themselves...BUT...they fall completely face first when it comes to their DIET! And notice I said "diet"...because this is what you should be eating day in and day out....N-O-T something you go on occassionally to lose a few pounds for a special event. Our society/world has gotten so confused on this concept and we have no one to blame but OURSELVES!!! So...Q-U-I-T saying you're going on a "diet"....you might decide to become a little stricter on what you're eating each day, but your diet is what you consume day in and day out :)

So how can you JaZz this up??? Go to the grocery store with TRUE intentions to buy at least one new fruit, veggie, or lean protein that you haven't ever had before, search out a totally RaNdOm recipe on a healthy eats site or STEAL one of mine ;) , and last...get that awful pre-conceived notion that just because it is good for you that means it's going to taste awful!!! This is soooo not the case! I can say this 100% confidence, because I L-O-V-E FOOD <3 and the truth is I WILL NOT eat it unless I think it tastes good! So venture outside of your norm! Ask a friend on FB for their fave healthy recipe or what they do for quick and easy good for you snacks. And allow yourself the FREEDOM for eXpLoRaTiOn :) Have your husband, wife, mom, dad, sister, brother, daughter, son, granny, grandfather, aunt, uncle, cousin, niece, nephew, or best friend be a part of your journey towards bettering your health too! You will all BENEFIT greatly from the experience that is grounded in a longer, healthier life and CrEaTe memories together that can and will be passed on to those that come after you :) It's such a WIN WIN situation!

So...in the theme of CrEaTiViTy, I did something today I've never done before and that's make SaLsA :) It turned out GREAT!!! And I am sooo thankful to my dear Mama for giving me a few tips and pointers this weekend! You all will hear me talk about her in almost EVERY SINGLE BLOG...she is the reason I am who I am and not a day will go by that I will not be SOOO THANKFUL for having her as my own!!!!I LoVeTh you Mama <3 This is for you!

This is approximations TOTALLY!!! I just through in here and there :)

- 5 Tomatoes
- 6 Big Stalks of Celery
- Cup of Frozen Corn
- 1/2 Cup Baby Carrots
- 3 Banana Peppers
- 1 Onion
- 1/2 Orange Bell Pepper

- A mix of sea salt, black pepper, basil, oregano, parsley, italian seasoning, and several Mrs. Dash seasonings

- 1 cup Apple Cider Vinegar
- 1 cup water
- 1/2 - 3/4 cup sugar

*** Put it all together in a pot on the stove and cook on medium heat for an hour or so. Then allow to cool for a bit and then put in fridge for several hours to let it get cold :) This is how I LOVE IT <3

                                                    EASY SMEEZY GOOD!!!!!!

Wednesday, August 3, 2011


Good HuMp DaY all!!! Hope you have hit your week with a BANG and are feeling empowered, motivated, and ready for more :) I just wanted to share my latest project with you in SURE confidence that you will want to be a part of it! So...as a Beachbody Coach we are given the "lean way" to put together group fitness classes termed FIT CLUBS! In these Fit Clubs the structure can vary depending on what the Coach wants to do exactly, meaning they have the decision of whether or not to just stick with one of the Beachbody fitness programs until completion or switching up each week from one to another. The Fit Club typically lasts anywhere from 1 1/2 - 2 hours and is open to anyone in the public who wants to be exposed to the InFaMoUs P90X, InSaNiTy, Turbofire, etc. The main purpose is to show the community that there are actually at-home fitness programs that will KICK YOUR BUTT, make you S.W.E.A.T., and allow you to see definite CHANGE and TRANSFORMATION in your own body :) It is absolutely FREE!!! But I do ask that in order for you to return each week you MUST bring a guest with you to join in on the workout FuN!

You will sign in as you come to each Fit Club with your name and contact info. A TV will be set up where everyone can see it to follow along with the program, while I (in Roane County) and Mama...Jan Brewer (in Lewis County) will be in front for you to watch and follow and also to help you with form, correct technique, sequence, or anything else you might have trouble with. In addition, you will be given the opportunity at select Fit Clubs to try Shakeology (http://www.shakeology.com/allysongilmore) at the end of the workout to help replenish your depleted necessary stores of energy and aid in recovery :)

We are both VERY EXCITED to get this started and are ThRiLLeD to be given the opportunity to share our LOVE and PASSION with sooo many of you <3 So thank you in advance!!!

***My Roane County/East TN Fit Club will begin August 25th at 7:00 pm at Fit 4 Life!!!

***Jan Brewer's Lewis County/Middle TN Fit Club is in the process of confirming a start date...but will be available soon!!!

Also in the works as I team up with Fit 4 Life is the beginning of an Ab Lab class that will more than likely be held on Tuesday nights around 7:00-7:30 pm!!! The cost for this class will be around $5 and it will be a GUT BUSTIN', TUMMY TUCKIN', WAIST WIDDLIN' heck of a time ;) So invite all of your friends, family, and pals who are ready for ChAnGe both outwardly and inwardly...because a HEALTHY BODY will help bring forth a HEALTHY MIND!

Email or Facebook Message me with any questions!!!

"You can only achieve what you're willing to pursue...so let's pursue it together!!!"
Coach Allyson

Monday, August 1, 2011

MoNdAy MaDnEsS!!!!

HAPPY MONDAY ALL!!! So it's the beginning of another week, a new chance on life, a sense of "start over-ness", and the #1 DAY sooo many decide to plunge into a new exercise or nutrition program :) So although I am COMPLETELY for this day and the nostalgia it brings as far as a new beginning, I just want you to sit back for a second and realize that ANY day you choose you can start again! That's honestly probably one of the best things about this life we've been given...and the freedom that we have in the WoNdRoUs U.S.A. It doesn't matter if it's Tuesday, Thursday, or Saturday...you can PiCk yourself UP any day of the week and brush off the dust, wipe down the scrapes and bruises, and tuck in your gut, and say..."I'm ready! Let's do this!"

So...with those thoughts in mind, I want YOU to ask yourself that question right now. Are you ready to do this??? If NOT...then WHEN??? I tend to be a "Jillian" at times and stick it to you with these eye-opening, moment of truth questions, but the fact is...there's no time like the present! Just think...if you decide to start on your journey towards a HeaLtHiEr lifestyle today...you will be 1 step closer to where you want to be tomorrow and not at square 1. Isn't that GREAT??? I mean in as little as 1 day, you are already going to see and be making progress in you life :) From the way you carry yourself to the comments you make to others, a feeling of self-confidence and empowerment will soon follow this ChAnGe Up in your life and you will not be able to contain this inward transformation that is going to ultimately also change you outwardly! So as you stumble about your Monday with a sleepy-eyed look, a possible stain on your shirt from the lazy motor skills you forgot to wake up as your morning coffee was supposed to make it's way to your mouth...I want you to process the thought that it DOES NOT have to be this way. And here are a few key reasons why:

1.) Exercise brings forth EnErGy...a body in motion stays in motion...a body at rest stays at rest

2.) Picking good eats makes you feel lighter, brighter, and more apt to be positive and not a DeBBiE DoWnEr

3.) You will look forward to each new week because it will become a CHALLENGE for you to become a better Y-O-U...not comparing yourself to others (b/c that's just setting you up for DiSaStEr), but knowing where you are at and that you CAN and WILL make progress in this week :)

4.) There's just something about heart PumPinG, sweat inducing, nasty smelling exercise that causes a person to feel like they can "TAKE ON THE WORLD!!!"...so why not give it a shot?!

5.) And LAST (for now)...others will see this change in you and in all honestly will want to be around you more sheerly for the fact that you are InSpIrInG, MoTiVaTiNg, EnCoUrAgInG....and just POSITIVE :) I have said this before and will say it again...POSITIVE PEOPLE are drawn to POSITIVE PEOPLE!!! So take a look around at who you are hanging with and make a quick observation ;)

And I couldn't head out this morning without sharing a FABULOUS-O new take I came up with for breakfast :) So be prepared to see several recipes, renditions on food, etc. while logging into this CrAzY girl's blog!

Chocolate Banana Shakeology Pancakes

- 1 Scoop Chocolate Shakeology
- 1 Banana
- 1/2 Cup 100% Whole Grain Oats
- 1/2 Cup Water
- Organic Honey (a small drizzle...the pancakes will already be sweet enough without this)

Put all ingredients in a bowl and mash together completely allowing each ingredient to become "intertwined" with the next ;) Put a skillet or nonstick pan on medium heat and spray with canola oil. "Plop" about half of the mixture onto the pan (I use a 1/2 cup measuring cup to do this) and then spread it out a little because the mixture will be thick. ***If you don't do this you can easily burn the outside and the inside will still be SUPER GOOEY...which isn't necessarily a bad thing if you like it this way. I leave mine a little thick because I like the moistness/gooey-ness a little in the middle of the pancake. It makes me feel like it's a "no bake or chocolate oatmeal cookie" that hasn't set completely yet. Let it cook until you see the outer edges begin to look not as gooey and cooked. Then flip that sucker over and wait just a little longer...this side will not take near as long to cook. Then plate and do the other half of the mixture...or do both pancakes at the same time so they finish together :) Add organic honey or agave nectar to your liking...the pancakes are already SUPER SWEET...so I usually don't use anything at all! EnJoY :)

***This can be 2 servings or 1 depending on how hungry you are. It would typically be 2 for me...but this morning I was EXTRA hungry ;)

And the BEST part is I have NO REGRET!!! I just got a breakfast packed with digestive enzymes, antioxidants, phytonutrients, super foods, and protein to keep me RaRiN' to go ALL day long :) If you wanna know more about Shakeology and it's SUPER POWER contents...check out my website at http://www.shakeology.com/allysongilmore.