Cry It Out: In The Moment Of Night One

Check out my Facebook LIVE I did from night one of resorting to the cry it out [CIO]. If you want to read more on how we made the decision to try out the CIO method, you can read about that right here, Sleep Training Decisions!

I would also like to add, in case you don’t continue to follow the other nights, and morning afters of our CIO journey, we did end up taking out the DockAtot. I wouldn’t recommend STARTING to use one when they are older. There are age restrictions for a reason :p (keep scrolling for a night one UPDATE video!)

CIO. Night one

Posted by Alyssa Rae Barnes on Tuesday, September 26, 2017


CIO night one : update

Posted by Alyssa Rae Barnes on Tuesday, September 26, 2017

Shine Bright and find Success in 2015

Is it just me, or is anyone else SHOCKED that 2014 is over, and we are already half way through January of 2015!!! I mean seriously, I know they say the days go faster as you got older, but a whole year just flew by! I was NOT warned about that!!!

Whether I can help it or not 2015 is knocking on the door. But for before I answer I need to be completely prepared. This year is going to be MY year. I can just feel it. I sat down the other day and reflected on this past year. What accompaniments I have made, the ones I missed, and the ones i was afraid to even think about a year ago.

In 2014 I:
:: Graduated from college with my bachelors degree
:: Got my first “real” job
:: Then quickly made Beachbody my full-time job
:: Got engaged
:: Planned a wedding
:: Made AMAZING new friends and couldn’t be more thankful for all my other friends
:: Saw a lot of people’s “true colors”
:: Realized that I CAN be successful, and WILL reach for the stars
:: Grew my team to a point I never thought I could
:: Became a Diamond Coach
:: Moved to a new town

I am sure I did so much more, but I am not going to bore you– HeHe!!

However, 2015 is going to be HUGEEEE! I have big goals; personal and business wise. We live in a time that YOU have complete control over your future. You can graduate with a degree and still get a good job in a completely different field. You can skip college and use your life experiences to take you to the top.

>> Seriously, NOTHING is stopping you!! <<

Get EXCITED about your life!! I honestly didn’t know how to do this until I became a coach. Then it was like the little light bulb in my brain went on! It was amazing. It was awesome. Now, I realized that if I have a vision of what i want, and I know what I need to do to get there, NO ONE is stopping me. But why should they! They should grab your hand and say, “How can I help?”

If you don’t have those people in your life, FIND THEM! RIGHT NOW!!! Have you ever heard the say, ” You act more like the closest people your surround yourself with.”? It is totally true! Find those people that want what you want. Reach out to them!! You never know where you will end up!!

I want to help you get there! I have 5 spots open for my next exclusive training. I want to help you find success. See that vision you are totally capable of having!! Is this for you? You may never know until you ask or try!

Coach Invite
Please feel free to apply here, and I will get back to you in a day or two! >>

My Personal Shakeology Experience

I have contemplated writing this post over and over again. I didn’t know if it would be… I don’t know if the word is “inappropriate”, but I didn’t know if it was something that people would want to know. After I thought more about it, and saw some comments people made about “shakes” in general, I KNEW that I needed to write about MY experience with Shakeology!


Word around the block is that Shakeology is a “weight loss” meal replacement shake. I am here to tell you, that is not the REASON behind this product. Of course, weight loss might be an added bonus, or having it for breakfast makes your life a whole lot easier, BUT that was not the pure intention Beachbody had when creating this masterpiece!

Here is a quick list of perks to Shakeology that are easily over looked:

1. Gain Energy    |      2. Reduce Cravings       |      3. Improve Digestion      |      4. Stay Regular

5. Lower Cholesterol      |      6. Fight Disease      |      7. Low Glycemic Index

 Honestly, I could talk to 10 different people that drink Shakeology, and they would all have a different success story for it. That is the beauty of it; when you have proper nutrition, amazing things start to happen. Today I am here to tell you MY story!! Maybe others will come to follow 🙂


I started Shakeolgy in March of 2012. Yes, I know the picture is a weight loss picture, just because, well to be honest, that is what MOST people want to see. I lost 6 pounds within the first 6 weeks just from replacing a chocolate shakeology for my normal grab and go unhealthy breakfast. I wasn’t doing any daily physical activity except walking back and forth to campus a few times a day. So that about wraps up the weight loss side of Shakeolgy; don’t get me wrong, I LOOOOVE this weight loss transformation, but my other benefit from Shakeology tops this like  CRAZZZYY!

So, guys might not understand this as much as girls do, but it is here for everyone to read! Remember, this is me coming out of my little bubble and explaining something rather personal, yet amazing with all of you.

About a year before I started Shakeology I would get a yeast infection EVERY month the week before “my time of the month”. Yes, girls, ughhhh AWFUL right!? I went to the doctor and they told me that I have a hormone imbalance during that week getting ready for all that FUN stuff to happen. She told me that I could get this special pill that is about $22 a bottle and either take it everyday, or everyday the week before it normally happens. At the time I was 20 years old, the LAST thing I wanted to do was worry about taking medicine everyday to prevent this occurrence from happening monthly.– Let me just tell you, those were two miserable weeks out of EACH MONTH of the year! So, of course I sought out those pills bought them and waited. It helped a little, but I still got the infections and even though they were somewhat “tamed” I still didn’t want to live my life like that.

When I was introduced to Shakeology, I honestly just got it because I wanted to be a coach, and I like a good discount! Weight loss crossed my mind a few times, but I seriously just loved the taste and the convenience of it! Butttttt, after a month or two I noticed that I was only miserable ONE week out of the month, and not two anymore!


The thing is… Shakeology has this “stuff” called probiotics that help out my little situation. Plus so many other super foods, vitamins and minerals to keep everything stable. I am proud to say that I haven’t had a yeast infection for over a year now! For me, that is enough to keep Shakeology in my cabinet for the rest of my life!!

I know it might not be a glamorous story, but sometimes people need to know that there is more to these SHAKES than what meets the eye. For me, making this decision was one of the best I ever made, of course I am not saying that it is going to cure everything that is wrong with everyone, but it deff can work wonders!

Roasted Root Medley

This dish right here is one of my all time favorites!! If you would have told me the ingredients in this AMAZING dinner, I would have never even touched it 😡

If you look back to some of the older posts, I did the Beachbody Ultimate Reset (, and one of the reasons was to broaden my food palette. I was such a picky eater! I loved pasta and pizza, and didn’t stray too far from those two foods. Once I started on a healthier lifestyle (after I outgrew my ” I can eat whatever I want and not gain a single pound” years) I decided I needed to find recipes that I LOVED, and WANTED to eat! Which, let’s be honest, it can be challenging at first! Sooo, the Ultimate Reset really helped me out, and of course a little weight loss was on the PLUS side!

The one recipe that I loved and I STILL make very often is the Roasted Root Medley. I am not sure if this is the exact recipe, I think I have changed bits and pieces here and there to make it my own (I really don’t remember!)

So the ingredients are super cheap and easy to find!


  • Carrots
  • Beets
  • Sweet Potato
  • Onion
  • Extra Virgin Olive Oil
  • Pink Himalayan Salt


Now, of course you will first want to wash your vegetables! I like seeing dirt, because  know there is a lower chance of weird waxes or anything on them! When you live in the middle of PA it makes it a little hard to get fresh fruits and vegetables from a farmers market all year round. I do what I can and buy from them while I can though!

image_1Step one: Wash the carrots! I usually use one large, or 2 small/medium carrots. It all just depends on how much you want to make! 2-3 small carrots are enough for about 2 servings from what I have found. Then chop carrots up in about 1 inch pieces, small enough to be bite size, yet not too big that they will take forever to bake all the way through!

image_2Step two: Wash your sweet potato! I use either one large or most of two small sweet potatoes. You will be surprised how far just ONE will go! After you scrub it down, peel the skin off and any blemishes that you see. Or anything you wouldn’t want to eat :p Then, just like with the carrots, chop into about 1 inch cubes. I find that placing the sweet potatoes in the microwave for a minute or two helps tremendously for cutting purposes. The first few times I made this I may have had a large cutting knife, but recently, I just COULD NOT cut through those sweet potatoes!! I do have a small knife this time, due to moving around because I am still in college. At this point I also like to start to preheat my oven! I have an oldie so it takes A LONG TIME to heat up! Preheat your oven to 400 degrees F.


image_4Step three: Now it is time to wash and cut the beets! I had a hard time with this one! My knife kept getting stuck!! I warn you to BE CAREFUL if this happens! I didn’t hurt or cut myself, but there were a few close calls! i bet you can guess what the next step is for the beets! We have already washed them, so yup, we are cutting them into about 1 inch cubes!! I personally make them a little smaller because I have grown to “like”beets, but I don’t “love” them! HAHA! So I tend to make those cubes a little smaller. But, hey, feel free to knock yourself out with HUGE beet pieces if you would like! I won’t stop you 🙂


image_6Step four: Onion time!! Yes, the dreaded onion! I don’t know about you, but cutting onions is the WORST part of cooking! I cry and cry an cry, well tears just roll down my face! BUT!!! This time I have tamed it down just a little, if I rinse my knife under cold water between each time I make a cut, it didn’t make my eyes run too terribly! Once again, chop these babies up! These I usually am not too concerned about the size, I just chop up a few handfuls and call it a day.

image_7Now grab your EVOO and Pink Himalayan Salt!! It is time to use these ingredients!

image_8Step five: I like to then move everything to a bigger bowl if I didn’t calculate correctly the first time!! Now that there is room to toss, grab your EVOO (Extra Virgin Olive Oil) and I usually put about 1-2 tablespoons in, stir everything around a little bit, and see if everything is evenly coated, if not, slowly add more until all vegetables are covered!

image_9Step six: This step is super, super easy!! Just grab a pinch or two of Pink Himalayan Salt!! Then stir in so that it is evenly distributed throughout the entire dish!


image_11Step seven: Now it is time to bake! I personally like to grab a cookie sheet and cover it with foil. (I use a TON of foil! I cook and bake with it or almost every meal!) This just makes a very easy clean up!! So I then pour all of the vegetables into this covered sheet and place it in the oven at 400 degrees F. I would let this bake for 45 minutes to an hour! But every 15-20 mins go ahead and stir these around so they don’t get dried out or burn. Scoop out, and enjoy!!


Lifesaver Apps

We are living in a world that smart phones and technology are more than just a way to keep in touch with people we don’t see everyday. I, for one, was the person who got a smart phone only 2 years ago, thinking that I didn’t “need” one. It is funny how I don’t know how I would live without it now! HAHA! I am a HUGE fan of the iphone. I love the way it is set up, the way it works, looks, and EVERYTHING! I only have the iphone 4, so of course I am a little behind on the technology. I do, however, disagree with the prices of these phones! I don’t want to shell out $200 every two years just because they changed one or two things, I think I can manage and hold out a little longer!


Okay, time to get to the meat of his post!! I thought it would be nice to share some of the apps I use on a daily basis. I mostly use apps for my health and fitness journey.



This is a photo of all the apps I use to edit and take my photos with! Some of these I use A LOT more than others. The Squaready app is GREAT for when you tape a picture you want to be a square to maybe post on instagram, or something of those sorts. It takes any picture you upload, and makes it fit into a square, obviously! hahah

I have two InstaWord apps, one is the free version, the other is a paid one, although it was only 99 cents, it is so worth paying for it!! This app lets you add specialize text, little stamp images and boarders. You can picks colors of everything , and different designs for frames. This is my go to app for text because it makes it easy to edit!

Diptic and PhotoFrame are both great for placing multiple pictures into one frame. There are some simple designs and then some crazy ones as well. I use these apps a lot for transformation pictures, before and afters, or just wanting to show steps or instructions.

Camera Timer is GREAT!! I love posting pictures of myself working out to keep myself accountable, as well as give a little insight to what these workouts look like that I am going on a daily basis. This is a camera timer. You can set it up to take one photo, or up to 30 photos I believe. You pick how long you want it to time for, a period between, and how many shots you would like it to take.





Map my Run. This is AWESOME!! This is one of the first apps I ever downloaded, and still love it as much as I did day one. The best part is, it is FREE!! Of course there is a version you can pay for, but honestly I don’t know what else you would need that the free version doesn’t offer. This app is basically a GPS system. It keeps track of your time and distance. But, it does not stop there! It calculates your elevation, miles per minute, your pace, calories burned, and your splits. There is also a friends section that you can see what your friends on the app are up to as well. There are also other perks on this app that I haven’t used. The Nutrition section I have never used, so I am sorry, I can’t tell you too much about that. Other than it is an option on this app to use.




My fitness pal is also a very useful app. The great thing about this app, is that is is also a website! So you don’t have to have a smart phone or ipod touch to be able to access this. All you have to do is type in the foods you are eating, pick the serving size, amount to ate, and BAM!!!! all the nutritional information you need. As you go on with your day, add the water you consume and then cardio or strength training you completed. Of course, it is not going to be spot on for you individually, but it gives you a good idea of how many calories you burned per activity. Then it calculates what you are and what you burned off for the day. You can look at an overall layout of the nutrition you had for the day, besides calories. I love this app and use it almost daily!!

I have to more apps to come later on!!


Getting Back on Track!!

It has been FOREVERRRRRR since I have blogged!! I don’t know where the time has gone. In all seriousness, my summer has gone so fast I still think we are in the month of May sometimes 😡 I know we aren’t so Ill just move on from that!

This past summer I was honored to have an internship in a graphic design and marketing department. I LOVED it!! Which makes me so happy, because if you have read my post before about my schooling journey, you know that I have been through everything and back to find out what I really wanted to do!

At my “internship”, I put that in quotes because I am not really sure what to call it. I wasn’t getting school credits for it, but it was more than a summer job. Anyway, I met so many great people! i ate lunch everyday with three awesome women, they threw parties for ABSOLUTELY EVERYTHING!! I learned so many things from that guy that is their main graphic artist. It was really nice being able to be in an environment that was so positive all the time, a great work place, and just everything about it it, again was GREAT!!

One aspect of this summer that was NOT all that great was trying to find a routine. I always have an awesome, right on time routine for the school year. So I figured, summer should be SOOO easy! I will have the same hours everyday and all that jazz. Well, I was WRONG! But, the thing is, I just can’t put my finger on WHAT it was that threw me so off. The only thing I can think of is that it was really hand for me to find time to RUN! My work schedule was the same everyday, 8:00 am to 4:30 pm. I would eat lunch around noon, if I didn’t pack an afternoon snack I would be STARVING by the time I got home, so of course I had to eat something. That means that I would just try to eat dinner, but until I made dinner, ate, cleaned up, and digested, it was too dark to run outside, and I don’t own a treadmill. Then of course I thought, “Why not just get up and run before work!?” WRONG! I don’t have a problem getting up at 6:30 or even 6:00. 5:30 though, I just COULD NOT do it. My body must have a DO NOT DISTURB switch that can’t be touched until 6 am! I Tried once, and I made it to 9:30 am and I needed a nap! Usually if i get up early and run, it energizes me, but I guess there is a fine line for when that works, and when it doesn’t!


Okay, time to end my rant about that! i am finally moved back into my NEW place at school, and have been TOTALLY RELAXED all week! Yup, that is right, I have been basically a couch potato, almost. I have been working out, and attempting to eat pretty healthy. I will have a bunch of recipes to come within the next few days!!

Today, was my very lazy day. It was the only day I didn’t have a single thing planned to do. My day was open, I didn’t have to go anywhere, or see anyone. So naturally, I did a lot of sitting. i did make a healthy breakfast, I had oatmeal with agave nectar, and an apple. Then i made my way to my parents to pick up a few things, which was good to get me up and around. I made a few errands, but eventually found myself sitting in front of the tv again!! I figured out a way to fix this! I made a TV workout!!

Lazy Tv Workout



I did this workouts while watching Keeping Up with the Kardashians! It was great! Of course it isn’t something that is going to get your heart rate up there and you can sit at home everyday doing this while you watch tv from 9 am to 9 pm. It will, however, prevent you from feeling guilty after watching a few of your favorite shows, and just give you something to do besides just sitting there!!

A BIG warm Welcome!

Being a Coach for Beachbody is great! I get to meet so many new people that become some of my best friends! These people have a great personality, a caring heart, and the willingness to help others achieve their dreams and goals!!

I personally think they ALL should receive recognition for having these traits, AND putting them to good use!!

Kelsey Dray


Please Meet Kelsey!!






kayla peters


I would like you to meet Kayla!!





thomas swank


Please welcome, Thom!!





maria as coach




A warm welcome to, Maria!!










Welcome, Scott!!







matt bird


Welcoming, Matt!

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