Wednesday, June 29, 2016

How To Be More Disciplined in Your Nutrition.

Happy Epic Wednesday Motiv8ers,

Coach Ty Here.  Crew as many of you know every month we have some sort of challenge for all of you.  So far we have had the fiber challenge, green smoothie challenge, and the hydration challenge.  We use these challenges to help push you to slowly start adopting those new healthy habits that will help you become that new person you are looking for.  As June's Hydration Challenge is coming to an end Team Motiv8 is gearing up for a new challenge coming this Friday.  July 1st.  You will have to tune back in on Friday to see what the new challenge will be but before that challenge happens I want you to take a minute and really read today's blog post. To make our next challenge really work for you you need to take today's blog post to heart.  So PLEASE check it out!

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 just 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?

What is holding us back?

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

Basically crew, it just comes down to you haven't disciplined the new habits you want to adopt enough.  You haven't laid out the action 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 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.  Crew,  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 habits, and are something you only do when you have time for it, you are never going to get it done and see results.

Just say this to yourself, "I am the type of person that eats healthy and I will set some time each day to making sure I eat right."  Then, start planing.  Also take Coach Kaolin's Advice.  She posted this the other day.




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.

Ok, this is what you do.

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 it made you feel.  If it is 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.  When you confront those moments again the next day you will remember the action that is better for you then just following your cravings.

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 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!

Wednesday, June 22, 2016

How to Stay Focused & Motiv8ed!

Hi Motiv8ers,

Coach Ty here again with another Motiv8 Motiv8ional Blog post.  For today's blog I want to give you two quick tools to help you stay Motiv8ed when your Motiv8ion is low.  

First ask yourself these questions.  

Do you find yourself sometimes through out your day just feeling unmotiv8ed?  Or do you feel overwhelmed by the amount of work you have to do and you just want to just give up?

If you answered yes to the questions above then these two tools below will help you stay focused and keep you in Awesome Town! =)

Our first tool starts with a phrase.  "Do 3 small things every day to push your dreams forward."  

Motiv8ers this first tool is simple.  Every day we have a ton of stuff to do.  I know I do.  Right now I am in the middle of my Army annual two week training.  I also still have Motiv8 and all of you to help, inspire, and Motiv8.  And, I am in the middle of my 100 mile trail race training that is coming up this September.

When I think about the amount of work I have to do each day to continue preparing for what is important to me I get pretty overwhelmed and my motiv8ion to really do anything just drops.  But in that moment of feeling unmotiv8ed I remind myself of the phrase above.  Then I will sit, calm my mind, and really ask myself what 3 small things can I do today for each of my major tasks.  I know that as long as I can do a little bit every day I will accomplish my goals and dreams.

I also say this phrase a lot.  "If you do a little bit each day, that will produce a huge result in the long run."

So crew don't focus on getting all of your work done at once.  Just ask yourself what 3 small things can I do today to help me accomplish my dreams and goals. 

The Second tool is also simple but is the most powerful tool you have.......

What is Your WHY?  

When your down and don't want to come to your SET, everyone has these moments, you should focus on your "Why."  

Why you are in Motiv8... Why you are changing your eating habits...Why you are trying to make a lifestyle change. 

Do you know your why? Do you think about it daily? Do you have it posted somewhere you can see it everyday?  

If you don't, you should. Your "why" is the one thing that will help you push through when you feel like giving up. And if you have a moment of weakness(which you will), it will give you the strength to overcome it.  
  
Maybe you want to run and play with your kids without feeling out of breath....Or sprint up a flight of stairs instead of struggling to walk them. Or maybe you want to decrease your cholesterol or your risk for heart disease. Find your why and focus on it daily. Use it as motiv8ion. 
And That WHY should come from a place of...... LOVE.....

-Love for yourself so you can become the most vibrant and happy version of yourself
 -Love for your family so you can be strong for them and be able to enjoy life with them

-Love for your physical passions so you can be strong enough to do the activities you Love

-Love for your fellow Motiv8ers to make them proud by improving yourself each day.  =)

 

Motiv8ers this might sound cheesy but if you really take this message to heart there is so much raw positive energy that will come out of just focusing on the things you Love.  Try it!

 
  Crew my main passion as a coach to you is to help you be strong enough to do the things you love and to help you be so gosh darn healthy that you just friggin Love Life!  I want to help you be able to do anything you put your mind to without questioning your abilities.
 
  Motiv8ers remind yourself of your "WHY", Make it out to your SET today or tomorrow, and lets have a blast while getting in shape!  =) Then come out the next week a try to do a little better.  That is all you have to do.  But stay consistent.

 

So don't focus on too much.  Just focus on starting!

 

Take small steps each Day Crew and Become Great!
If you want to learn more about staying focused and Motiv8ed watch this video from one of my idols.  It is about 10 minutes and I promise this is a video you need to watch.
 

  Motiv8ers that is all for today.

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

Coach Ty Out!

Wednesday, June 8, 2016

Hydration and Why it is So Important!!

Hi Motiv8ers,

Coach Ty Here again.  For today's Blog we are going to get into a topic that is so simple, and we all know it, but it usually is the first thing we forget about or sacrifice when our schedules get really busy. 

That topic is.......Hydration and why it is so important!

Before we get started Motiv8ers watch this quick 3 minute video to learn what happens to your body when you are not fully hydrated.

Wow that's crazy right.   And Motiv8ers remember this month we are doing a hydration challenge.  Check out the message below from coach Joe with some more facts on why it is important to stay hydrated and a reminder about the challenge.  Then some more awesome tips at the bottom.
Why hydration?  Because:
  • Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
  • The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
  • Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body. 
  • Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.  
  • Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints.    
  • Proper hydration can help reduce muscle and joint soreness when exercising.  
  • A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.  
  • Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.  
 So for the month of June the Motiv8 Team wants to challenge YOU to drink, at a minimum, half your body weight in ounces of water.
I weigh 150lbs so for me that would be about 75 ounces of water a day.  Keep in mind that this is JUST the amount you should drink at minimum.  So if you're sweating a LOT (like at your SET) you will need to drink more!
 
Next lets talk about a drink you should have every morning right when you wake up...

Lemon Water!!!!!

Gang your morning routine right when you wake up is so important.  It can make or break your whole day.  I'll be talking about this in another blog post soon but there is one thing you can start adding to your morning right now that is so important to your health and that is......

Lemon Water!!!!!

Check out this article to learn why....http://www.lifehack.org/articles/lifestyle/11-benefits-lemon-water-you-didnt-know-about.html

Most important benefit of lemon Water, for me, is the concept of alkalinity.  Which is the process of neutralizing the acid in the body.   Check out the article and look at number 8. 

If you want to learn more about alkalizing your body then check out this article. especially the part about food....."The Truth About Alkalizing Your Blood".......http://drbenkim.com/ph-body-blood-foods-acid-alkaline.htm
 Lastly what is the best way I like to stay Hydrated!?!?!?!?

Well of course with a large slice of Watermelon!  =)

Afternoon Motiv8ers it is getting hot out and having a large portion of watermelon an hour or two before your workout is a great way to get hydrated and give you the energy you need to work hard at your Motiv8 SET!  Try it out.

So crew Hydrate up and lets continue being so EPICALLY AWESOME!!  =)

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

Coach Ty Out!

Wednesday, June 1, 2016

Make Every Thing You Eat Have a Purpose!

Hi Motiv8ers,

Coach Ty here for another blog post.  

Today's post is giving you a rule to live by for how you eat.  Read below and post your comments about your views towards your diet.  Also, I want to start posting recipes soon.  Post below and give us some feedback on what you would like to see.

Ok lets get started!!

In the Podcast I was listening to yesterday this guy named Preston Smiles was on.  Look him up on Youtube. Very motivating guy. Podcast info is at bottom of this post. He said a few motivating things but, what really stuck out and resonated with me was when he was talking about his heart problems when he was in high school.

During Football practice he noticed his heart felt funny.  He was having irregular heartbeats.

He went to the doctor to see what was wrong.

The first thing the Doctor asked him was, "What do you eat?"

Preston says, "Food!"  "What do you mean? I eat food like everyone else."

Doctor said, "Be more pacific."  Preston Says, "I eat what everyone else eats. Burger king, tacobell, pizza hut."

Doctor says, "Well that isn't food."  "More than likely your heart problem is caused by your eating habits."

In that moment Preston was furious.  he was mad that no one in his life had ever told him that those foods where bad for his health.  How come that information wasn't easily available to him.  As a young adult he had no clue that the foods he was eating was causing him to have poor health. 

Motiv8ers this brings me to our main topic for day. 

Crew eating a lot of man made processed foods can have a lot terrible side effects to your health in the long run. 

Right now stop what you are doing and really think about the foods you are eating.  Do It..... 

Are those foods helping you to get stronger, faster, and healthier.  If not then why are you eating them?  If you have no clue if the foods you are eating are good for you, or not, then come bug me, your Motiv8 Coach, or do some research. The information is out there, but just like Preston, if you don't look for it you will be flooded with good advertisement and you will never see it.  Company's want to hide you from the truth. 

Motiv8ers you have the power take responsibility for the food you put in your mouth.

 OK  I am going to give you a rule to follow right now.  Here we go.........

"Make Every Thing You Eat Have a Purpose" 

Motiv8ers you can only eat so many calories in one day.  Make those calories count and give your body the nutrients it needs to be healthy and run properly.  If you are only eating processed foods you are not getting the nutrients that you need. Every time you eat something ask yourself how is this going to help me.  Is it going to fuel my day, fuel my workout, make my body stronger, or help me recover from my workout.  If the foods you are about to eat can't fit into one of those categories then you shouldn't be eating them. 

Motiv8ers try to focus on foods that are more nutrient dense then calorie dense.  For example nutrient dense foods are anything that comes from Nature.  Fruits, vegetables, legumes, grains, and lean meats.  Calorie dense foods are anything man made for example....Sodas, candy, desserts, breads, etc. 

Usually most people have no idea which foods are nutrient dense.  So I have found a website that will give you a list of foods that are ranked from the most nutrient dense to the least nutrient dense. here is the website:

http://blog.fooducate.com/2010/01/28/whole-foods-market-adopts-andi-nutrition-rating-system/
 

Also, if this topic is really sparking your interest then you have to check out this Ted Talk from owner of Vega Nutrition and professional triathlete Brendan Brazier.  His talk focuses on how to recover faster through diet, train more, and reach your full physical abilities, and the body you want, faster.  Check it out.

Motiv8ers I hope you take this message to heart.  Be responsible for the actions you take each day and take control of your health.  Don't let the world take control of you. 

Here is the link to the podcast I was listening too: http://www.richroll.com/podcast/rrp-103-preston-smiles-job-to-be-the-dopest-version-of-you/ 

Motiv8ers lets continue being healthier and make ourselves awesome!!

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

Get Motiv8ed and Don't Eat the Junk! 

Coach Ty Out!!