Wednesday, November 30, 2016

What Motiv8es You? December Challenge!

Whats up Motiv8ers.  

Lets make December our most EPIC month to date.  And, we are going to do that with a new challenge.  Check it out below.


Crew the holiday season is here and for many of us Lazy Town has it's full grasp on us. Especially just coming off of Thanksgiving break.  Holiday breaks can make jumping back into your normal routine of exercise and clean eating darn right hard and a chore.  But, if you have a couple of tools in place to help jump start you back on track, once those breaks are over, then your chances of falling off the EPIC Train drop drastically.  

But, we have a problem.  What tools am I talking about?  How do you find a tool that works for you?  Everyone is different and what motiv8's one person might not work or motiv8 another.

So, that is why this month's challenge is called 'What Motiv8's You?"

What Motiv8's you to stay on track and stay motiv8ed towards making your body super healthy.

Like I said above everyone gets motiv8ed differently.  So what works for me might not work for you but it is so important that you find a tool that helps you stay on track and motiv8ed so you can stay EPIC and CONSISTENT over the most busiest time of the year that usually sends everyone to Lazy Town.

So here is the Challenge.  Starting tomorrow I want you to think back on your past and think about what fired you up to conquer your day.  What helped you get motiv8ed to workout consistently and eat healthier in the past.  Was it a friend? Was it signing up for a race? Was it being healthy for your family?  Was it dropping a few pounds?  Find that Motiv8ion again.  Then write it down.  Next, think back on how you stayed consistent on your new workout routine and eating habits.  Did you create a schedule? A calendar? Did you have an accountability buddy? Did you have a goal vision board?

What ever it was revisit those tools.  Now if you can't think of any tools then make sure you make it out to your Motiv8 SET this week and next.  Our Motiv8 Coaches are going to make an effort to talk about this with you and share what tools Motiv8 them and helps them stay consistent.  Also, in the Motiv8 Blog we will be trying to share a few tools from each of the Coaches over the next few weeks.  Once you have your tools share those tools with your fellow Motiv8ers at your Motiv8 SET.  use them to help you stay consistent to your new accountability tools to help you stay consistent to working out and eating right.

Alright Motiv8ers before I let you go I want to share with you what my tool is.  But first I want to share a passage from a book I am reading.  This addressed I problem I didn't know I had.   The book is called "How to Be Here" by Rob Bell.  It states this.

"In a moment I am going to say a word. And when I say it, I want you to notice your first feelings that comes to mind.  Ready?  INBOX!   Were you instantly at ease?......probably not. If you are like me then your first thought to that word is a number.  The number of emails that have come in since you last checked your inbox.  Emails are stacking up as you read this book.  Emails you will respond to later.  You see what just happened? In a course of a few sentences. You went from interacting with this book but also thinking about your emails which you will deal with in the future. When do you deal with your email? All the time? Three times a day? Constantly? Is how you spend your day determined by who sends you emails when they send them? or do you have set times when you deal with your email?  When is your Cell Phone on or off? When can people get a hold of you? When are you working and when are you not working? Creating a life worth living is understanding that you have more power over your time then you realize.  You create the rhythm that helps you do the work that you are here to do.  Everyone I know who has been on their path for a while, and is successful, has details and routines that they take seriously."  Rob Bell 

 The problem it addressed was...... I just didn't feel in control of my time once reading that passage.  

I am already a pretty structured individual with following a calendar, eating right, and working out regularly.  But, after reading this I wanted to take it a step farther. 

First a got a notebook.

 Now here is my challenge.  Every Sunday I plan on writing out my projects for the week.  Then every night I revisit that list and then write out my schedule for the next day.  I want to write out every hour and what I am going to be doing during that hour.  My goal is to only do one thing during each of those time frames.  I am a horrible multitask er and when I try I never get anything done.  So to be more productive I want to plan out when I workout, when I eat, what I eat, when to do emails, when to relax, when to run.  I want to take all of my guess work out of my day and make sure that what is important to me gets done so I don't procrastinate.   I am starting tonight.  So lets see how this works on getting me even more productive.



Crew by me sharing this I want you to help me stay accountable to my goal and I hope you do the same so I can help you.  Share below or share at your Motiv8 SET what tools you are using to help you stay motiv8ed over this holiday season.

Crew do you accept the Challenge? Lets do this!

Lastly Crew, I want you to check out this short Tedtalks video.  It is really interesting and reinforces the fast that in order to stay motiv8ed you need a goal or something to work towards.  Check it out.

Why some people find exercise harder than others | Emily Balcetis


 

 Crew that is all for today!

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

Wednesday, November 23, 2016

Turkey Day Tools & Workouts to Stay Motiv8ed!

 Whats up Motiv8ers,

Quick blog post here with a few tips and workouts to help you stay Motiv8ed over the break.   Thanksgiving is a time of thanks and a time to enjoy family but it can sometimes send you straight to Lazy Town.  So Motiv8 has you covered with a few simple tools to help you stay EPIC and awesome over the break.

First, your Motiv8 tip....

  Before tomorrow hits I want you to make a plan for Thursday, Friday, Saturday, and Sunday.  You need to put in at least two workouts.  One Motiv8 Style workout below and at least one good run, jog, or walk for at least an hour.  

Most important days to do one of these workouts is Friday morning and Sunday.  Friday morning is a good day to work off those holiday calories and shake off that holiday lazy feeling.  And, Sunday is important because exercise, and boosting endorphins, is a great way to get you fired up to conquer your week and get you moving to take care of daily tasks.  

So before today is over make a plan and get your loved ones on board as well. Help each other stay awesome over the holiday break.

Next, At Home Turkey Day Challenge Workouts...



First challenge is a no weight workout.  this is a killer challenge and will have you burning those calories in no time.  Remember when you finish a challenge post on your SETs facebook page to help Motiv8 others to do the same.

Be a EPIC Turkey! 

Do a Quick Warm-Up....  

Then Jump Right in:

100 Jumping jacks

100 Squats
Butt Burners - 50 each leg
15 Burpees
30 Jump lunges
15 Burpees
30 Star jumpers
20 push-ups
30 Pop squats
20 push-ups
50 plank saws
50 full sit-ups
50 Mountain Climbers
100 Bicycle crunches.
Butt Burners - 70 each leg
80 calf raises

 
 Seven Deadly Mini Monsters!!!!

Here are the exercises first!  There are Seven

10 Narrow to Wide pushups (Do a wide pushup then walk your hands under your shoulders and do a narrow push-up. Then walk back to wide and do a wide push-up. Do 5 of each making 10.)
10 each arm Renegade Rows or lawnmowers
10 squat to shoulder press
10 step back lunges w/ a bicep curl
10 front raises
10 Overhead tricep extensions
10 floppy Burpees

Also: Always start each round with 25 jumping jacks
& end each round with 15 jump squats


Here is the format for this workout.

Round 1
25 jumping Jacks
10 Narrow to wide Push-ups
15 Jump Squats

Round 2 (add an exercise but this time it comes first)
25 jumping jacks
10 renegade rows each arm
10 Narrow to Wide Push-ups
15 Jump squats

Round 3 (add an exercise but this time it comes first)
25 jumping jacks
10 squat to shoulder Press
10 renegade rows each arm
10 Narrow to Wide Push-ups
15 jump squats

Keep adding exercises until you finish

Round 7 (add an exercise but this time it comes first)
25 jumping jacks
10 floppy burpees
10 overhead tricep extensions
10 front raises
10 step back lunges w/ a bicep curl
10 squat to shoulder Press
10 Renegade rows each arm
10 Narrow to Wide Push-ups
15 jump squats



Your Quick Ab Burner =)

OK here we go.

15 half sit-ups
25 secs of leg raise to butt raise
25 sec cross crunches left

then

15 half sit-ups
25 secs of leg raise to butt raise
25 secs cross crunches right

then

25 sec hard bicycle crunches
10 sec banana
25 sec side oblique crunches left

then

25 sec hard bicycle crunches
10 sec banana
25 sec side oblique crunches right

lastly

50 Russian twists


That is all!
 
Crew if you have any questions don't hesitate to reach out to your Coach or text me at 512 806 4615.


Lastly, many folks ask me what my favorite meal for thanksgiving is since I am Vegan.  This is an easy answer.

Sweet Potato Black Bean Chili!


 Check it out below and if you try it let me know how you liked it.  This is a stable for me for sure. =)
 

Sweet Potato Black Bean Chili! 

Alright Crew those are your tips for the holiday break.

Motiv8ers thank you for all of your support and thank you for giving Motiv8 a chance to help you with your fitness.  If you keep up your hard work we promise we will continue ours and be there to support you every step of the way.

Motiv8ers thank you and have one amazing holiday break!  We will be back in a couple of days to bug you about getting in those workouts.  =)

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

Monday, November 21, 2016

Only A Sith Deals In Absolutes!


Hey Motiv8ers!


I've got to share something with you all...


I told myself for the month of November that I would not eat any free sugar.  I had an idea that the absolute removal of free sugar from my diet could jumpstart me back into focusing on my ultramarathon training and healthy eating habits which have both suffered because of my focus on Motiv8 as a business.


So what has happened?  Well some would say I have been UNsuccessful! 


I look at it more fluidly than that.  While I fully support the concept of creating healthy habits and sticking to them, I have come to the realization that my goal, which was grounded in an absolute, was flawed and unreasonable in the first place. 

Why couldn’t I see that I could still be healthy and successful in my training while having a little free sugar (World Health Organization's suggestion is no more than 25g per day) in my diet?  Why did I let myself get caught up in a goal that wasn’t based in any realistic regular habit?  There was no way I would stick to this long term, so what was I proving to myself or even others?

My idea of ZERO free sugar was an absolute and one sure way to fail at things in life is to focus on absolutes which are often developed from an egotistical standpoint.

I let my ego determine my actions, which in my experience in ultramarathons is RARELY a winning strategy.


But we do this all the time:

I will absolutely not eat sugar
I will absolutely not eat anything that doesn’t fit into my diet
I will absolutely only train the way I think is right
I will absolutely never talk to that person again
I will absolutely not allow viewpoints different than mine
I will absolutely disagree with anyone else’s ideas about how to solve a problem


Here’s the problem with absolutes: absolutes create a black and white lense thru which we see the world.  If it doesn’t fit into our philosophy or with our “camp”, more worryingly, it’s wrong.  If it isn’t what we have experienced or want to see it’s wrong.  If we can see it on the surface and don’t like it, we reject it or do the opposite instead of being curious about what value might lie below the surface.

Not only do we do this to ourselves but we let others' idea of absolutes control us into making decisions that may not be best for our unique circumstances!

This looks a lot like another common problem those “OTHER” people have: close-mindedness.  It’s one of the ugliest and least likeable characteristics a person can possibly possess.

Now…before we start to pat ourselves on the back for being open-minded, think about how YOU view the perspectives of others who see the world differently than YOU DO!  Can you accept that a perspective that isn’t the same as yours or your friends’ has merit?  Can you even differentiate between a person’s ideas and their personal character? 

If not, perhaps you aren’t as open-minded as you want to give yourself credit for?

Some of us get so caught up in our idea of the right way to do things that we undermine, mock or even hurt others to assert our point of view.  When we do this we often lack the realization that WE ARE close-minded by failing to see our lives and circumstances from others’ perspectives.  We dismiss what other people say or do as close-minded without even acknowledging that we are being closeminded ourselves for not accepting their reality.  It can be especially dangerous when we refuse to accept that someone other than ourselves could have a life experience that makes them a valuable source of knowledge, wisdom or the prevention of our own future mistakes.

Why would we let our ego allow us to refuse the advice of someone who only wants to see us succeed?

Go forward in life with the understanding that while you may have learned a lot, there is always something you don’t know.  Even experts (with an open-mind) can discover something new, now and again.  Like discovering that a ZERO free-sugar diet is miserable and unrealistic!


Replace your thoughts of what is right or wrong with a true sense of curiosity and watch how quickly you grow!


~Coach Joe

Wednesday, November 9, 2016

How to Adopt a New Habit.....Breakfast Recipes!

What's Up Motiv8ers,

Coach Ty here with another Motiv8ing blog post.  I have some great stuff here to share with all of you and then some recipes down below.  So check it out!!  =)

First Motiv8ers this week in my SETs I've been talking about how to be successful with our November Motiv8 Challenge.   With our November Challenge under way there are a ton of habits and actions we are trying to adopt.  But it is hard to adopt a new action or habit when our bad habits or addictions are so ingrained into our daily routines.

Even I have been struggling with counting my calories everyday and making my green smoothies.  So I thought this would be a great time to bring up the habit talk again.


So Our topic for today is how to Adopt a New Healthy Habit!!
In order to conquer the bad you have to first adopt the GOOD!  Before I go any farther let me ask you some questions.

 All of you want to be successful right?.....  
-You want to be strong and healthy  
-you want your business to be running smoothly  
-You want your relationships to be strong
-You want to be happy, positive, and so full of awesome energy.
   
We all want those things and many of you might be living your dream already which is so great.  But many times many of us just are not as successful as we fill like we should be.  We know how to be successful but we can't seem to get the work done or adopt the discipline to make our dreams happen.

Why is that?  What is holding us back?

Well Motiv8ers take a moment and watch this video from Bob Proctor that talks about how our results and actions are caused by our daily routines and habits.  If you don't have daily habits and routines that support what you are trying to accomplish then you will not be successful.  Check out the video below:

Ok now that you recognize you might have some bad habits that are not supporting you, lets now talk about how to adopt some new ones.  But doing that is difficult and it takes a lot of mental strength to force yourself to make a new change to your daily routin
Well Crew that is why Motiv8 is here.  Check out this tool. 

Set up Trigger Moments.......
 

Do you know what those are?  If not find 10 minutes in your day today to watch this short video.....



Trigger Moments use an existing habit, an alarm, or an object to remind you to do your new habit.

And The best triggers you could set up are.........Alarms or Reminders on your phone.
Here is an example....Lets say your new habit is to make healthier food choices at lunch time when you go out with work friends.  Set up a daily reminder on your phone that says 'Make a Healthy food choice today' and it goes off 5 minutes before your lunch break.
Sounds simple and silly right but it will work. 

Set up little reminders all throughout your day to help you stay on task.

It is important to your success that you have daily habits that you practice consistently that will help you to reach your dreams!

Motiv8ers take this message to heart because it has helped me so much with my diet and my training for my races.  If you have questions post below.

Alright last thing Crew.  Lets talk about some RECIPES!!!  =)

 Remember each week I am trying to find recipes of dishes that are usually extremely bad for you but find a much more healthier options.  Check this out.

Today I found a meal that everyone loves for breakfast.  PANCAKES!  Now this is definitely a processed food and your green smoothies are a much better choice but if you are going to make them for your family then this recipe is a great option.
Spelt-Blueberry Pancakes

But if you want a meal that is super energizing in the morning check out this quinoa bowl.

Hot Lap Bowl 

Motiv8ers that is all for today.  if you have any recipes that you love please post below.  Also if you are loving these topics post below as well.  If you have any topics you want us to focus on please post below.  Your feedback is so important to us and will only help you grow stronger.  So send us your thoughts!

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

Coach Ty Out!

P.S....Take these tips to heart and try the RECIPES!! 

Wednesday, November 2, 2016

Ty's Personal Experience with the Clean Eating Challenge

Motiv8ers,

Today's blog post is a reflection on how I did with October's 28 Day Motiv8 Clean Eating Challenge.   Was it easy for me? NO!! Did I have some struggles? YES!

Am I going to say some embarrassing things in this post?  Embarrassing from my point of few? YES!

Crew check it out. But first.....

How did you do?  Did you do the challenge? Did you try to conquer some bad habits by bringing in some good habits?  If you tried out the challenge please post below and share your experience.  Let us know if it helped you or not?  If you forgot about the challenge, or didn't see it, then check it out here:

28 Day Motiv8 Clean Eating Challenge!

Alright Crew lets get into the dirt.

Note:  Motiv8ers I am going to share some details about my way of living that is a little embarrassing for me but I am definitely not shy to share.  If you feel like commenting on this post please do no matter what you want to say.  Feel free to be as blunt or as open as you want.  We are here to support each other and help each other grow.

Ok lets get started........

Before October hit I new I wanted to start a food challenge with Motiv8.  A challenge that would  push folks to make some positive changes in their eating habits and get people really uncomfortable.  And through this want, I developed the 28 Day Motiv8 Clean Eating Challenge.  I was so excited to launch this challenge with everyone.  It was definitely the biggest challenge we have done with Motiv8 to date.  But, little did I know that this challenge was going to push me as well.  On October 1st I fully excepted the challenge 100% and my struggle began.  And oh was it a struggle!

Ok, before I go any further let me lay out my history for you.  Before the month of October, before the food challenge started, I was not a food prepper.  I lived day to day.  Meaning I would only buy my food for that day and wouldn't prep for the next.  As many of you know I do eat healthy and my diet was good for the most part but, there were a few problems which I didn't really consider were problems at the time.  But through this challenge I found out that they were a problem.  Those problems were....
  1. I bought a lot of pre-made food like vegan burritos, stuff from whole foods salad bar, central market salad bar, expensive granola, and canned soups.  These items can be healthy depending what you pick but the problem was that they are crazy expensive and really eat up the checking account.
  2. I ate out almost every day after my 7pm Ramsey SET.  I would either go to chipotle, Zens, Casa de Luz, and sometimes Tacodeli in the mornings to get a meal.  These meals are healthy but eating out for at least one meal a day started to really add up in the check book.
  3. Almost every day after my 7:30a Ramsey SET I would go to Central Market to grab food for the day.  The problem here is that instead of having food ready to go I would waste some of my day and time by going to the grocery store.  I have learned through this challenge just how valuable food prepping is now on my schedule.
  4. I found myself relying on sport energy foods to help keep my energy up through out the day.  Sport food like caffeinated running gels and the Clif Shot bloks, which are gummy chews.  I got in the habit of eating a whole package of the shot bloks once before my 5:30a SET and before my 5p Zilker SET.  Not because I needed it but because it became a habit and eventually an addiction that I developed through using them for my running workouts.  I found myself eating 2 to 3 packages of these things a day.  Not only is that expensive but they aren't the healthiest of things either.  And on top of that I started to get addicted to the caffeine.  When I didn't eat them I found myself getting a small caffeine headache.  





    So the problems here were time management, spending way to much money on food, not eating as healthy as I should and trying to shake a sugar and caffeine addiction.

Here is how I did.

First Week....EPIC FAIL!.....So that Monday I told all of you at our motiv8 SET that I was taking on the challenge 100%.  But I didn't do any planning or prepping.  I thought I could just go to the store, buy some fruit for the day, and everything would be great.  But as Monday and Tuesday rolled by I just wasn't getting in enough calories because I told myself not to eat the items in problem number one.  By the end of Tuesday I was extremely exhausted from not eating enough and I gave in and went to Chipotle for dinner.  Then the next morning I was still worn out. No energy and not feeling great plus the headaches from no caffeine started sitting in.  Then I did what most do when things get hard I broke the challenge.  I bought some vegan burritos and ate a package of shot bloks.  I said I would get back on the challenge tomorrow and I just needed to eat these things to relieve some stress.  I was stress eating!  WHAT!?!?!  I've never seen myself as a stress eater.  I couldn't believe I did that.

That Wednesday afternoon I realized I had some problems.

So what did I do next?  First I acknowledged what my problems were.  Then I told myself that I had to make some changes.  Lastly, I got out my calendar out and a notebook and started planning.  Here are the steps I took in that moment.
  1. I wrote out the foods and meals that I knew I could cook and prepare that would sustain me for at least 3 days. I also made sure that these foods fit into the Clean Eating Challenge guidelines.  The bulk of my diet over these past few weeks consisted of bananas, dates, oranges, strawberries, lemons, sweet potatoes, brown rice, pinto beans, black beans, lentils, Swiss chard, spinach, salsa, raisins, avocados, carrots, and hummus.  Here are some pics of the meals I ate.


  2.  I then mapped out how much food I would need to buy to sustain me for 3 days.  How many bananas do I need to buy.  How much potatoes, rice, and beans do I need to buy.  I worked hard on the details so I had a plan once I entered into the grocery store.  Note: Crew if you know me I don't count my macros.  But I do count my calories.  I believe that as long as you eat real whole foods with no process junk and you eat enough calories from great nutrient dense foods, all of your macros will fall into place and you will see the results you are looking for.  But the key to this way of eating is you have to take out the junk.  100%. Below is three days of food that I bought on a Sunday. 
  3. I wrote into my calendar and schedule when I was going to go to the grocery store and when I was going to cook my food.  It came down to shopping on Sunday and Thursday.  And I would try to cook either in the afternoon between my Noon SET and my 5pm SET or at night.  Since I didn't have a lot of time in my day I kept cooking to a minimum and simple.  I only used a rice cooker, my ninja blender, and I cooked sweet potatoes in the oven.  This allowed me to keep working without having to watch my food.  It also allowed me to cook in bulk, save me time, and have enough food for one or two days.  But Note: I had to plan it into my day to make this process happen.  If I didn't plan and put it into my schedule I would almost always not make enough time to cook or shop and I would end up going to a restaurant at night which was not what I wanted to do.  But it did happen a few times over the challenge. But I tried my hardest to make a plan and stick to it.
So how did I do with my new plan?  Better.

For the next three weeks I followed my plan almost to the tee.  Shopped for my groceries on Sundays and Thursdays.  Forced myself to put food in the rice cooker and oven when I got home from workouts.  Made sure I had food available at all times to help prevent me from going to restaurants or buying that pre-made junk.  And, I tell you what things really started to turn around for me.  Here are some of the benefits that I felt and saw.
  1. I started to feel my energy come back.  Because I had plenty of the right food available to me I was definitely now eating enough calories to support the amount of exercise I was doing and that started to make me feel really good.  My runs started to feel better.  I had more energy to give all of my Motiv8ers. I was having a lot of fun again at the workouts.  My energy felt stable and I felt like I had plenty of it.  Waking up in the morning became a little easier as well and my caffeine headaches only lasted about a week.
  2. I still had some big carvings for the bad stuff but as long as I had food available I could stay away.
  3. I started to form some new habits that I have never really had before.  I have cooked in the past but never have I ever cooked consistently.  This challenge has forced me to cook and has given me a great new habit.  Also I found that my energy felt better with the food I cooked then the foods I bought at the store.
  4. HERE IS THE BIG SHOCKER FOR ME.  I saved a ton of money.  Not just a few dollars but hundreds of dollars.  almost 500 dollars to be exact.  I've been using MINT to help me budget my spending but I haven't been paying attention to it.  But I went back to September and between September and October there was a huge difference in the amount of money I was spending on food.  It was a huge shocker to me.  I never thought that my food spending habit was a problem but eating out and buying pre-made food adds up fast.
So Motiv8ers was this challenge a success for me?  YES!

Did I learn a little bit about myself?  YES! I learned a lot!

Did I grow from this challenge and am I going to continue my new habits?  You better believe I grew and darn straight I am going to continue these habits.  This habit is going to save me a good amount of money. =)

Motiv8ers remember challenges are not just something you do because your friends are doing it.  You want to pick a challenge that will have a positive impact on your life.  Use these challenges as a way to help you form those habits that you know you should have. I have picked a new challenge for this month.  Follow our emails and follow us on Facebook to learn about our new challenge!

Motiv8ers if you have read this whole post and if it has inspired you, then post below and share what you are thinking.  Sharing my problems with you was hard for me but I know by sharing that it will help me keep my new habits going.

Thank you Crew.

That is all for today.  Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!