Wednesday, August 16, 2017

Why You Have No Energy & Feel So Tired!

Happy Hump Day!!

Hi Motiv8ers!

Coach Ty here.  So, today's post is a topic you have already heard, but it is so important that we have those healthy reminders.  So today's post is about why you need to eat real whole plant foods every day in order to be healthy, lean, and have the energy you are looking for to help you get through your day and workouts.

First, let's start with a quick video.  This video talks about the importance of having a lot of fiber in your diet. Check it out.  The video is 5 minutes long and it is from the Nutrition Facts Team.

Alright Crew Lets move into our topic for today.....

"Why You Have No Energy and Feel So Tired!"

  Motiv8ers lets start with the basics.

How does the body Generate Energy? 

Our primary fuel source to get through our day and our workouts comes from carbohydrates. Carbohydrates break down into sugars.  The body then converts those sugars into glucose.  Glucose is transferred and stored in your muscles and is then used as fuel when you start any type of physical activity. Great sources of Carbohydrates are any type of plant based whole foods such as:

  • Fruits
  • Vegetables
  • Whole Grains
  • Starches
  • Beans and Legumes
  • Small portions of nuts and seeds
These foods will give you tons of energy, help you get stronger, and make you feel great!

  But....I know what you're thinkingSo then why do so many people say carbs are bad?!


What Makes a Bad Carbohydrate Bad?

When folks speak of bad carbohydrates, they are mostly speaking of man-made processed carbohydrates like breads, candy, sodas, pasta, box meals, etc.  You get the idea.  Anything that has been taking out of its original form and put into a box. 

So why are these foods bad?  The main reason is the absence of fiber.  Sugar without fiber is bad news!

Fiber prevents sugar from digesting too quickly.  If sugar enters your system without fiber your blood sugar levels will more then likely rise to a dangerous level. Your pancreas will then pump out insulin that will will travel into your blood stream and will remove the sugars balancing out that blood sugar levels.  Great right? Well not really!  The body needs to put those sugars somewhere.  The best place for your body to put those sugars, after this process, is your fat cells.  So, insulin will accelerate the conversion of sugar into fat.  Insulin stores sugar as fat.  FACT!  Then you are left with zero energy in your muscles making you feel tired sluggish and worn out.  But the body still needs that energy to move and function so your cravings for more food increases and you will find yourself over eating.  OH MAN!!  =(

If you want more info on this process watch this video...

Now lets look at some food examples to try and understand this better.

Let's start with whole foods vs. processed foods.

500 Calories of strawberries will give you more energy than 500 Calories of strawberry PopTart
500 Calories of sweet potatoes will give more energy than 500 Calories of pasta
500 Calories of rice and beans will give you more energy than 500 Calories of Hot Pockets.

Let's Get into more Detail.

If you eat 2000 calories from rice and sweet potatoes, your body will store that as glucose giving you 2000 calories of energy making you feel great and energetic. 

Now check this out.  If you eat 2000 calories from pizza, possibly half of those calories will be stored as fat giving you only a 1000 calories of energy. Why?  Because of the absence of fiber.  The blood sugar will rise, your body pumps insulin, and the body stores that sugar as fat.

Now here is the problem.  Your body wants that 2000 calories of energy.  Because it only has 1000 calories your body will start to crave more food.  If you continue eating that processed junk food, the insulin process will continue causing you to over eat, which will cause you to gain weight.  

Gain the dad weight.

So, if you want lots of energy, to feel great, be lean, and start conquering those fitness goals, start trying to incorporate more whole plant based carbohydrates into your diet.  Your body will love you for it.  It might be hard at first but give it a chance for 30 days.  Trust me, you will feel better and be bouncing off the walls in no time.

If you do eat processed foods like bread, cereal, or other meals, and you are wondering what a healthy ratio between fiber and carbohydrates is, then watch this quick video.  It will definitely help you pick the right choice.



Crew, that is all for today.  If this post has helped you please let us know and post below.  Remember, remind yourself every day of why you are doing the actions you are taking!

Crew, Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

Wednesday, August 9, 2017

Calorie Counting Made Simple!

Motiv8ers have you ever spent the time counting your calories?

Have you downloaded a calorie counting app and followed its guidelines to try and lose weight?

Do you know how many calories you should eat?

Do you know how much protein, carbohydrates, or fat you should eat?

Do you really know what you are eating every day or how much you are eating?

Motiv8ers, as a coach I have found that the questions above are really hard to answer. And guess what?  It really turns folks off from even starting.  Many don't know where to find the right information so they know for a fact that they are on the right track.  They don't know the difference in how to eat for weight lost or for just making you feel awesome.

And I hear many of these excuses about why they can't even get started.

I don't have time to track my calories.
I just don't want to do the work putting in every little ingredient.
I don't like eating the same thing every day so I don't want to constantly be working on the app.
I don't want to get obsessive about counting.
It really stresses me out when I see exactly what I am eating every day and it makes me feel bad about myself.

Crew, I hear these excuses so much and I hear you.  Adding anything new to your schedule or learning that what you are currently doing or eating isn't good for you is stressful and uncomfortable. But without that stress and discomfort you will never grow, lose the weight you want to lose, or feel as great as you want to feel.

So I decided to take on this challenge.  I made the commitment that in the month of August I would count my calories every day.  My hope for this blog is to hopefully change your mind a little about counting and help you take the first step and start.  =) I am a week into this challenge and here is my experience so far. 

Here we go!

First Step!  

What to Use to Track my Calories?

I had to find an easy way to track my calories that is fast, efficient and doesn't take up to much of my time.  I did a little bit of research and the best tool I found was an app called MyNetDiary.  Here is their website and you can download the app for free in the app store.  I didn't use any of its nutrition guidelines.  I only used it to track my foods.  The first day I used the app it took a few minutes to learn how to use it but after that, I kid you not, I probably only spend about a minute tops each day on it making sure I eat enough.  It takes no time at all to use.  Once you put a food into the app it saves it for you so it is much easier the next time you log it into your diary.

Step Two!

How Do I Know What to Eat?

So there are two theories when it comes to tracking your calories.  There is a theory called flexible dieting which comes down to this: as long as it fits your macros, which are protein, carbs, and fats, you can eat whatever you want. Lots of folks go this route because they don't want to give up the foods they love. I dislike this method because it gets too annoying and complicated to make sure I eat enough protein, carbs, and fats each day.  And it takes up too much time and evolves a lot of food prep.  I food prep but I do just the bare minimum in that category.

So what do I do, you ask?  The theory I enjoy is to eat in abundance and as much as I want as long as it is real whole foods.  Stay away from those processed foods.  I use the calorie counting app to make sure I am hitting my caloric intake need each day and so I don't eat too little or too much.

But what is considered real whole foods?

Well, I took the Motiv8 28 Day Clean Eating Challenge shopping list and I said I was only going to eat from this list.  I wasn't going to worry about my macros, just eat whatever I wanted from this list and make sure I hit my caloric needs for they day.  Now remember, you need at least two protein sources a day and don't over do it on the fats but eat as much vegetables and fruits and a few servings of legumes and grains each day.  Just make sure you are hitting your calorie needs.  In the 28 day challenge list you will also see some serving size recommendations to help you along the way as well.

Step Three!

How to Hit Your Calorie Needs?

Last week, Coach Kaolin posted this easy-to-use format to get you started.  Note: this might not be the calorie intake you end up with a month from now, but it is a good way to get you started.  Do the calculations and use that calorie intake first.  Then after two weeks, see how you are feeling.  If you are losing weight and feel awesome then continue what you are doing!  If you feel tired and sluggish all day then you might not be eating enough, so increase your calories.  If you are gaining weight then you might need to cut back on your calories or maybe lower the amount of fats you are taking in.

CALCULATE YOUR CALORIE TARGET

Your goals will determine which calorie bracket you follow and how much food you will have each day. I have assumed with this calculation that you perform 30-45 minutes of moderately intense exercise at least 5 days a week. If your situation is different, please reach out to me!

Follow these steps to approximate calorie intake for healthy weight loss.

1. Estimate your caloric baseline
Your current weight (lbs) x 11 = _____ calories (your caloric baseline)
(If you do not work out and want to maintain weight, use this number to determine your calorie bracket.)

2. Estimate your caloric needs
Your caloric baseline + 450 (~calorie burn for 30-45 minutes of moderately intense exercise) = ______ calories needed to maintain
(If your goal is to maintain your weight, you will choose your calorie bracket based on this number.)

3. Estimate your calorie target
Your calorie needs - 750 (calorie deficit) = ______ calories (intake)
If your calorie target is less than 1200, round up to 1200. If it’s more than 2800, round down to 2800.
Use this number to get you started on a calorie deficit for weight loss.  Just pay close attention to your energy levels.  If you feel to tired then up your calories again for a few days.


Motiv8ers, do these calculations and let me know if you have any question, ok?

Motiv8ers, for more tips and tools to help you find just how many calories to take in watch this short cute video.

Lastly, my experience and benefits I have seen with just accomplishing one week so far with tracking my calories.

First, From just a week of tracking my calories I have seen an improvement in my mood and my energy has been more staple through out the day.  No more feeling like a zombie once I get home from work.  I have been much more productive and getting a lot more done.

Second, I found out that I wasn't eating enough during the day and I was having to force to many calories in at the end of the day making me feel uncomfortably full.  So it has taught me just how much I should be eating at each meal so I can actually take in all of my calories I need to be taking in.  It has taken out the guess work of how many serving I should actually be eating in each meal.

Third, it has taken away the stress of knowing whether or not I am eating enough to maintain my weight and recover from my workouts.  Every day now I know exactly how much I should be eating and what to eat and that has taken a lot of stress off my mind.  Have you ever heard of decision fatigue? That is a real thing.  You should definitely look it up.

Motiv8ers as you can see there is huge benefits in tracking what you eat.  And you don't have to do this forever.  After about a month of tracking you will learn exactly what you need every day and you can come back to it just a few days each month just to make sure you are still a rock star.  =)

Motiv8ers get started on this and let me know if you have questions.

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!





Friday, August 4, 2017

How Do You FEEL?

Hey Motiv8ers!

I don't talk much about it but one of the largest reasons for me getting into personal training and HIIT training has to do with my OWN desire for better mental and emotional health.  

It is the #1 thing on my list of reasons why I get up every morning to help you all and also the #1 reason why I run the crazy races I do.  Anyone who thinks I do it for the competition or to be faster or stronger than other people just doesn't really know me.  How I FEEL is my barometer for whether I've succeeded in ultramarathon running.  It's how I judge whether what I'm doing is contributing to my best health!


So....how do YOU feel?


Do you have days when you just don't want to talk to anybody?  I have!

Do you have days when you feel really bad about yourself?  I have!

Do you have days when you just want to beat yourself up because of something you ate?  I have!

Do you have days when it's just hard to do daily tasks because you feel run down or overwhelmed?  I have!


If any of this sounds familiar, you are NOT alone and I will always be here for you. 

Because I've been there too.


I can tell you firsthand too that there's a lot of positive hope for you if you ever feel overcome by some of these feelings!  And Motiv8 is the PERFECT place to be for you! 

Exercise has been proven in multiple studies to have an anti-depressant effect on those who stick to a consistent, goal-based training plan.  There are multiple ways that exercise can make you feel better.  Not only by LOVING what you see in the mirror after a few months but in MUCH more immediate ways.  So...forget for a second about where you are in comparison to where you want to be and consider these incredible benefits to staying committed to a healthy diet and lifestyle with regular (ahem: Motiv8 SETs) exercise!


Exercise enhances mood


There have been 3 major experiments since 2006 that have illustrated the remarkable impact exercise has on patients with Major Depression.  In one study, exercise was found to have a nearly equal effect as some anti-depressant medications.  The reason:  When you exercise your brain releases endorphins, adrenaline, dopamine and serotonin all of which are "feel good" hormones/chemicals.  In addition, muscles used to exhaustion are easier to relax...releasing tension and strain.

Exercise reduces anxiety

Fight-or-flight is a response mechanism our bodies have evolved to deal with stressful situations.  In the primitive world that translates to survival of predator/prey situations.  BUT, we aren't being chased by predators anymore and often live our lives in a bubble of routine and moderate-level stress.  

How do you think we have adapted to that change?  Well recent research has proven that we HAVEN'T!  

The natural reaction to people with high-sensitivity to this anxiety in the modern world is fear and panic.  Fear and panic are debilitating.  They keep you from making important decisions and progressing in life.  But those who exercise regularly have been found to reduce their fear and panic when they experience fight-or-flight because well...you are simulating the same symptoms (sweating, increased heart rate) during your workout!  You are teaching yourself to deal with fight-or-flight from a position of safety and control vs. danger!  

Exercise is confidence building
 
When you develop a goal and smash that goal it creates a feeling of accomplishment.  Pair that with changes in your body that you couldn't achieve based on diet alone and you start to hold your head a little higher and approach problems with the increased energy you have gained from your new diet and lifestyle.  You change the balance of power that problems used to have over you.  The impossible doesn't feel impossible anymore.  The events in your life that used to defeat you, whether they had to do with your fear or your body or your self-esteem can't control you anymore.  You have a sense of power and control over your life because you've proven to yourself that if you can change ONE thing (your mental state) you can change ANYTHING!


Motiv8ers, if you ever get discouraged because you aren't where you WANT to be...remember the effects that your lifestyle is having on you that will BUILD YOU UP to the person that WILL get to where you want to be.  Celebrate the little milestones that make you feel good (if even for a few moments) because those milestones will snowball into an unstoppable force of change.


Focus on how you feel and forget the body standards, the measurements and the comparisons because in the end it's how you function in your everyday life that really matters!


Have a great weekend!

Coach Joe

Wednesday, August 2, 2017

Fiber and the Microbiome!

Hi Motiv8ers,

Coach Ty here! 

Quick reminder about the Motiv8 Blog.  Remember, feel free to offer any feedback you may have–we rely upon it!  Our goal with this blog is to have a place where you can easily access all of the information we give you each week instead of having to search through your emails.  Look at the side bar for the section titled, "Labels".  From there, you can navigate to any of those topics as we add to them.  You can also go back through the archives once we begin racking up the postsNew posts will be available every Wednesday and sometimes Friday to help educate you and keep you Motiv8ed towards conquering your goals.  I hope you enjoy.  Lets get started!

Crew, let's start today with a Nutrition TipThis tip is one of the most important tips we will ever give you.

After reading this post, please contemplate this information carefully because your health, and your family's health, can be greatly improved by understanding this information.

Let's Talk About Fiber and The Microbiome! 

Crew, over the past year you have heard me preaching  about how important it is to get enough fiber in your diet.   Macro nutrients are fats, carbs and protein--your source of calories.  If you were going to count one macro nutrient though, to keep things simple, that would be FIBER, which is a carbohydrateIf you are getting in enough fiber from real whole plant based foods then it's safe to say you are getting enough protein, carbs, and fat in your diet. That is a fact. This can simplify the otherwise overwhelming task of counting your macros.

Many Americans are not even close to meeting their recommended intake of fiber.  Each person needs to intake at least 20-35 grams a day according to the American Dietetic Association. On average, Americans intake only 14-15 grams of fiber a day.  DANG =(  WAY below the recommended intake!

  America is definitely Fiber deficient.  So Are You Getting in Enough Fiber? 

Over the past few weeks I have been preaching this topic so much I am confident you know why you need fiber in your diet, but if you don't attend my SETs then watch this quick video to learn why fiber is so important  

Watch this video to learn more about fiber:

MORE facts on fiber: http://www.webmd.com/food-recipes/get-the-facts-on-fiber

So in a nutshell Fiber does three things!
  1. It helps push food through your system and helps you stay regular through out your day.
  2. It also prevents sugar from digesting to quickly allowing your body to convert sugar to glycogen instead of fat. Sugar without fiber will more than likely be stored as fat.  Sugar with fiber will be stored as glycogen in your muscles that your body will use as fuel to move.
  3. Fiber feeds the healthy bacteria that lives in your gut.  What bacteria do you ask? keep reading below.

How does fiber relate to the Microbiome?!

This brings us to our next topic.  When you eat fiber, it isn't only improving your health.  It is also improving the health of the bacteria in your gut–the healthy Bacteria.  The Microbiome.

Do You Know What the Microbiome is?


Your body's microbiome is a colony of various microbes that reside in your gut and elsewhere in and on your body.  It is as unique to you as your fingerprint, and can be rapidly altered based on factors such as diet, lifestyle, and exposure to toxins and antibiotics. You have approximately 1,000 different species of bacteria living in your body, and these bacteria actually outnumber your body's cells 10 to 1.  That's not all. You also harbor viruses (bacteriophages), and they in turn outnumber bacteria 10 to 1.  So not only is your body the home of 100 trillion bacteria, you also house about one quadrillion viruses. All of these organisms perform a multitude of functions, and need to be properly balanced and cared for in order to maintain good health.

So Crew, you need a healthy culture of bacteria in your gut in order to fight off diseases, fight obesity, and keep your brain healthy–to name just a few things.  Guess what That bacteria, in simplest form, feeds off of fiber.  In order to keep a healthy colony of bacteria in your body, it is important that you keep up a healthy diet.  A poor diet can produce the wrong bacteria and kill the good.  What are good sources of fiber to help build a healthy gut?   

Eat more plant foods -- vegetables, beans, legumes, fruit, whole grains, and nuts. These foods are all naturally rich in nutrients, including fiber, and provide all the health benefits that go along with a fiber-rich diet. 

Best sources of fiber are: beans (all kinds), peas, chickpeas, black-eyed peas, artichokes, whole wheat flour, barley, bulgar, bran, raspberries, blackberries, and prunes. 

Good sources of fiber include: lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes with the skin, corn, snap beans, asparagus, cabbage, whole wheat pasta, oats, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes, and apples.

If you are interested in learning more on this topic check out these links and videos:
Here is a Mind Body Green video lecture from Dr. Robynne Chutkan, leading Researching Doctor on the Microbiome, giving the facts about your Gut Bacteria!


If you found her lecture interesting then check out this Podcast where she goes into much more detail and information on the Microbiome! http://www.richroll.com/podcast/robynne-chutkan-microbiome/ 

SO TO SUM THIS UP CREW.......EAT REAL FOOD!!!!

It is important that every day at least 70% or 80% of your diet is coming from whole real plant based foods.  Fiber should be the number one nutrient that you count.  Take your health seriously.  If you have a healthy body, your whole life will change.  You will be able to think clearly, do things you never thought possible, and increase the amount of years you have on this planet!

Motiv8ers, I hope this post has helped you gain a better understanding of the role fiber plays in our bodies.

Another post coming soon!

Motiv8ers Stay EPIC and Don't Forget to Be AWESOME!

See you at your SET!

Coach Ty

Thursday, July 27, 2017

Your Health Should Be Your #1 Priority!




This past weekend I ran what was definitely the most memorable race of my entire life.  Not only because of what I was up against but because of the few days leading up to the race.

The odds of actually running this race were insurmountable.  Typically ultramarathoners take 4 to 6 months to train for a race as long as 100K.  For mountain races that can be even longer because of the physical demand and stress placed on the body.  With a packed weekly schedule not only did I not have time most days to run the mileage I typically would for this type of training but sometimes I couldn't run at all.

But I knew I could accomplish this goal with the right methods:


  • I had to watch my nutrition over those 6 months (making sure I was eating the right amount and the right foods) very closely.

  • I had to be running consistently (running 5 days a week) and challenging myself on at least 2 of the runs each week (with either hard efforts or long mileage).

  • I had to manage my stress level and make sure that my body wasn't producing extra cortisol and that I was able to recover from the heat and stress of training.



In short, I had to monitor EVERYTHING over the last few months to make sure I could conquer this race.  That meant being consistent in everything I did and making my fitness a daily #1 priority.

I had to do what many of us are often not willing to do:  I had to tell people "NO!"

I made my health a priority over fun party weekends, a priority over family stresses, a priority over work stresses and a priority over any other personal goals I had for myself.

THIS is what it takes!  I know that some of you are wanting true, permanent change in your physical and/or mental health.  BUT, despite the shortcuts you hear about, the "secrets" people tell you about or the "best" way to eat or exercise or do anything else, YOU have to WANT it this bad too.

You have to be willing to say "No" to people because your health is your #1 priority.  You have to be willing to say, "I can't make that meeting, I have a workout at that time".  You have to be willing to say, "I'm not going to eat that because it doesn't get me anywhere toward my goal".  You have to be willing to think, "I'm getting up tomorrow morning to train and that's my priority, not this distraction".

Is that selfish?  OF COURSE NOT!  Why is it selfish to want to be at your best?  When you are at your best you can help others, you can inspire those around you, you can think more clearly, solve problems more efficiently and deal with stress more keenly.

You OWE it to yourself and OTHERS to always be in your best health!


For those that don't know the full story of my experience last week, I actually ended up with a MASSIVE ear infection 3 days before the race.  But I wasn't going to let it keep me from starting this race because thru the months leading up until 07/22/2017, I had cemented my resolve to not let anything get in my way!  So with an enormous headache, an infection that the ER doctor told me was the worst he'd ever seen and a swollen-closed ear canal that affected my balance I did exactly that.  I didn't let it stop me.

Don't let ANYONE or ANYTHING stop YOU from achieving what you truly want.  Make your health your #1 PRIORITY over anything else and you WILL see results.  Not only in your fitness, but your relationships, your career and your personal endeavors.

Stay Motiv8ed!

Coach Joe


Wednesday, July 26, 2017

Time to Smash Your Limiting Beliefs!

Happy Hump Day Motiv8ers,

Coach Ty here and are you ready to get inspired? =)  So hope this post gets you off your feet and gets you fired up to take control of your fitness journey.  Lets get started.

So as a fitness coach one of the biggest things I do is help folks conquer and realize their limiting beliefs about themselves.

Limiting beliefs are thoughts that you believe to be true that are holding you back from taking action on the actions you need to take in order to reach your goals.

Remember this, whatever you say to yourself, say to others, and truly believe will be your reality.  So be careful of what you say because it might be holding you back from reaching your full potential.

For example, for many years I used to tell myself and others that I am not a fast runner because I don't have a background in track and field from high school and college.  I would say that is why I focus on ultra distances instead of 10ks, 5ks, and marathons because you don't have to be fast to be successful in an ultra you just have to be consistent and strong.

But where did that conclusion come from?  No one told me that I couldn't be successful in 10ks and 5ks without a track background.  I just came up with that conclusion on my own but it wasn't based off of any real hard data.

And, just saying the phrase "I am not a fast runner" prevented me from even trying.

Then one day during the summer of last year I asked myself.

"Why cant I be fast?  Why am I holding myself back from something I want to accomplish?  Why haven't I ever tried?"

Then in that moment I said, "I will be fast and nothing is going to hold me back!"  I shifted my mindset and what happened next was awesome.  I started to do speed workouts that I had never done before.  I started tracking my times and started trying my hardest to beat those times each week.  Then after about 2 months of hard work I ran my first sub-18 minute 5k. It was such a magical experience.  I surprised myself so much and I was so amazed that I could run times that quick. My mind was blown. Then I won a 30k trail race, ran the 3M half marathon at a 6:30 avg. pace and probably my biggest accomplishment in running fast was coming in second at the F1 track 10k. I finished in just a little over 39 minutes. It was an awesome experience and all it took was accepting the fact that I wasn't going to hold myself back anymore and I can accomplish whatever I set my mind to.  I just have to believe and tell others about it as well.

So I have a challenge for you.  Right now think about all of the huge goals you want to accomplish.  They can be unrealistic too.  Just go crazy with your imagination.  Then in that moment pay attention to the thoughts that come up that tell you why you can't do the action you just wished you could.  They will come up.  Try it.

Those thoughts are your limiting beliefs.  You need to let them go, smash them, and throw them away.  Those thoughts aren't helping anyone.  In order for you to become the person you always dreamed of you can't have negative thoughts getting in your way because.....

Remember this: whatever you say to yourself, say to others, and truly believe will be your reality.  So be careful of what you say because it might be holding you back from reaching your full potential.

Lastly Crew there is one last part to this equation to becoming the person you want to be.

That is.....you have to accept being UNCOMFORTABLE!

Once you decide what it is you want to accomplish or do and you smash your limiting beliefs towards that task you have one last thing to conquer and that is being uncomfortable.


It is UNCOMFORTABLE to do speed workouts when you haven't ever done them before, it is uncomfortable to change your diet when you are used to eating a certain way, it is uncomfortable to change your routine and add a new workout regiment, and it is uncomfortable when you are trying to become a new person that thinks more positively.  When making new changes in your life these changes can cause stress, frustration, and even pain.  They will make you feel very uncomfortable. But without that discomfort you will never grow and become stronger.

So here is what I like to say....

"Embrace the suck, put your head down, and keep moving forward because success waits for those who get uncomfortable and never lets anything get in the way of their dreams!!!"

Motiv8ers I hope this post helps you fight your inner demons and remember you are not in this alone.  You have one awesome community of Motiv8ers supporting you.  Embrace your community and I'll see you at your Motiv8 SET.

Stay EPIC and Don't Forget to Be AWESOME!

P.S. Recipes coming soon for the 28 day Motiv8 Clean Eating Challenge and if you are adopting the challenge post below and let's start helping each other!

P.S.S. If you need help with a plan to conquer your goals now that your limiting beliefs are gone reach out to your Motiv8 Coach.  We are here to help!

Coach Ty Out!

Wednesday, July 19, 2017

How To Be More Disciplined in Your Nutrition.

Happy Epic Wednesday Motiv8ers,

Let's start this blog post off with a quote from me: 

"You choose how you experience your environment and daily life!!!"

So, choose to be EPIC and AWESOME!!! =)

Alright Motiv8ers, time for our main topic of the day: How To Be More Disciplined in Your Nutrition and with your GOALS!

First let me ask you a question,

why haven't you started eating healthier yet?   

What is stopping you?

In our American world, we hear good advice all the time on how to manage our day.  We also hear the truth about how bad processed food, fast food, dairy, candy, fried food, and box meals are for us. 

Most of us know the truth.  We know which foods are bad for us. We know why we are still overweight.  We know why we are not as fit as we want to be, and we know what we have to do in order to make our dreams and goals happen.

So, what is stopping us from being the healthiest person we can be?

Why can't we get started eating right?

Why can't we take this information, start applying it to our lives, and start living the life we want to live?

Sit down and ask yourself these questions.  Be real with yourself.  What are the factors or reasons why you haven't started yet?

Motiv8ers in my opinion, you haven't started yet because you haven't disciplined your new habits.  You haven't laid out the actions that you need to do everyday to make yourself successful.  Check out this quick 8-minute video about how to be more disciplined.

To sum this video up, here are the 4 things you need to do:
  • Visualize your dream and really connect to why you want to make a change;
  • do your work first before you answer everyone's else's needs;
  • schedule a block of time where you only do the action you need to do, don't mindlessly go through your day, and use a calendar;
  • and set up some social rewards.
If you want the details of each of these topics, check out the video. Seriously, it is awesome.

Also, let me add two more things to this topic.

First, the big Motiv8er here is the calendar.  You have to program exercise and eating right into your daily routine and schedule.   I say this all the time.  You have to turn these two things into a daily habit.  If choosing the right foods, shopping for the right foods, spending time prepping the right foods, and exercising isn't part of your daily routine, and are something you only do when you have time for it, you are never going to see results.

So make sure you take out your calendar and schedule in when you are going to exercise, when you are going to the grocery store, when you are going to cook your meals, and when you are going to prep your meals for the next day.  If you don't plan, you will never make your new disciplines habit and you will not see the results you want.  So start planning.  Also take Coach Kaolin's Advice.  She posted this the other day.


Make the Commitment and stay Consistent.  Consistency is key!


Second: Your Environment. This one is HUGE!!

Many of us want to eat better but the temptations from the world, the environment we live in, and the peer pressure from our friends and family are just too heavy.  It takes a very strong willed person to say no to bad food when there is a large table of everything you can think of: pizza, ice cream, chips, fried chicken.  We see this stuff all the time at work, on our drive home, in commercials, at parties, and possibly from our family when we get home.  It is hard, I know.  These cravings are crazy hard to fight ,and real food just doesn't sound as good in the moment.

So this is what you do to help fight this problem.

Take out a pen and a notebook.  This will only work if you write it down. Trust me.  I've been listening to some neurologist stuff.  =)

I want you to write down every moment in your day when you where tempted to eat bad and you did.  Be truthful with yourself.  Ask yourself how did it make you feel?  If it was a moment that made you feel bad then write it down.  Then, write down what you could have done differently, or what you wish you would have done differently in that moment to make a better choice.  

Once you are done, re-read it.  Now, when you confront those moments again the next day you will remember the action that you wish you had taken and give you a little bit more will power not to choose the wrong choice. 
This works trust me.  I have done it myself!

Or, try to change your environment.  Find a way to take the temptation out of the equation.

Crew, I hope this post has you thinking a little bit more on how to make the change you are looking for.  If you have questions post below our bug your coach.

Crew, Keep Being EPIC and Don't Forget to Be AWESOME!!!

Coach Ty Out!