Monday, October 16, 2017

3 Steps to Making a New Lifestyle Change Stick & Stay Consistent!

Hi Motiv8ers,

Coach Ty here with a quick tip.

Motiv8ers are you finding it hard this time of year to stay motiv8ed to show up to your workouts or to stay on top of that nutrition plan so you can see the results you want?

I know I do sometimes.  But, over the past few months working with you and going through the Motiv8 Clean Eating Challenge that we did in March I have developed some steps that were super effective in helping me, and a few of you, to stay on top of our goals, nutrition plan, and not allow ourselves to cheat.  There were still bad days but those bad days were much less then before.

First, I want to share some phrases with you that I hear a lot.
  • "Ty I have gained weight and I know what to do to get it off again but I just can't find the Motiv8ion to stay consistent.  My life is just so busy"
  • "Ty I need to get onto some type of nutrition plan but it is just hard to stay consistent."
  • "Ty my problem isn't knowing what to do to get into shape it is finding the time each week to stay consistent to a plan."
  • "Ty sometimes I have a hard time staying Motiv8ed.  I am just tired.  Work is crazy."
Do you see the problem here?

Everyone knows what to do to be fit and healthy but they just can't seem to find the time or Motiv8ion to stay consistent.

And Motiv8ers, lets get real for a second.  You have the time, but the problem is your health isn't important to you yet.  Ask yourself right now. Is your HEALTH important? The answer should be YES!  You will make time, and find time, for the things that are important to you.  So make yourself a priority and lets get busy.

Remember consistency is key.   So what do you do?

There are 3 simple steps that you need to do, that I did over the past few months, that will help you stay consistent.  Those 3 steps are......
  1. Write Down Your Plan.
  2. Schedule Your Plan into Your Schedule.
  3. Tell Everyone about Your Plan for Accountability.
Sounds simple right?  But guess what?  NO ONE DOES IT!

Motiv8ers today I challenge you to take on the steps below.  Will you take on the challenge to help you be more consistent and start seeing the results you want?  Will you finally take control of your life?

Will it be a struggle? YES.  Because you will be working on changing habits and routines.  But if you can fight through that struggle, you will be so much happier in the long run.  Remember it only takes 20 days to form a new habit so that struggle won't last long.  Just hang in there.

Ok, lets get started.  Here are the 3 steps that you should take right now to help you accomplish anything you are struggle to get done.

  1. Write Down Your Plan- First what is it that you want to accomplish? Write it down.  It can be anything. Then write down why you haven't accomplished it.  What is getting in the way? How can you work around those problems?  Once you have acknowledged the problem areas then write down what you need to do each day to make your goal become a reality.  What are the steps you need to take each day to make it happen.  Write out the plan.  If you need help with this step let your Motiv8 Coach know. Once you have your plan move on to the next step. 
  2. Schedule Your Plan Into Your Day and Weeks- If you have read my blog post titled "Ty's Personal Experience with the Clean Eating Challenge" you will know that this step was a crucial part in helping me be successful.  Without it, I never would have been able to take on the Clean Eating Challenge and be successful.  Step one, put your plan into your schedule.  When will you be doing your steps each day?  Give your steps an exact time each day.  Step two, only do those steps during that time.  Don't multitask. Do not let anything get in the way of that task.  it is just as important as a work meeting.  Everyone has time to accomplish anything, you just have to make time and schedule that time. Once you have your daily schedule mapped out move on to the last step.
  3. Tell Everyone about Your Plan for Accountability-  This step is the number one most important step.  You need accountability.  Without it you will find ways to justify cheating on your plan and you will find yourself saying these words, "I just have to cheat today.  I need it to relieve some stress.  I'll get back on track on Monday."  But then you find yourself never getting back on track.  So what do you do? Tell your friends, tell your family, tell your fellow Motiv8ers you workout with, and tell your Motiv8 Coach about your plan.  If you have people that you want to make proud, and not let down, you will not cheat on your goals or steps.  That is a FACT!  Motiv8ers use the people around you to help you stay accountable and Motiv8ed. Start now with asking for help.  Remember we are all in this together. 
Motiv8ers will you take on this challenge?  If you are post below with a thumbs up.

Remember these steps will help you form new healthy habits that will help you accomplish all kinds of things like eating better, maybe quit smoking, getting into better shape, or start cooking your own meals, etc.  No matter what your plan is make sure to schedule it into your day and then share it with others.  Those are the only way you will accomplish your new plan.

Trust me these simple steps will get you back on track and help you stay Motiv8ed!  =)

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

Coach Ty Out!

See you at your SET!





Sunday, October 8, 2017

How Ryan Became a New Person!

Hi Motiv8ers,

Today I want to share a Motiv8ers story.  Ryan Shonts story.  Ryan attends the 7:30am Ramsey SET and every day that I see this guy, I am so inspired by his determination to get into the best shape of his life.

Below is Ryan 5 months ago.
Now here is Ryan today, 30 pounds lighter and finishing his first ever half marathon.

Motiv8ers, Ryan is on a journey.  A journey to become a whole new awesome person that can do anything both physical and mentally that he sets his mind to.  But he didn't start out that way.  He had a life changing experience while out on vacation that shifted his mindset towards his health and now he is on a journey to becoming the healthiest person he can be.

Check out his story below:

"Prior to joining Motiv8 I thought I lived an active lifestyle; I would hike the Barton Springs Greenbelt, ride my bike, go for a swim, or walk around town lake on the weekends. In retrospect I was living a pretty sedentary lifestyle; fitness and eating well were not a huge priority in my life. The active things I would do were more of a leisure activity or opportunity to enjoy the outdoors. We are all busy, going way too fast, wrapped up in our day to day lives; working long days at the office, running errands, keeping up with a social life, and for those of you with kids - I don't know how you do it. 

I love to travel, I use it as a time to check in with myself, meet interesting people, and be exposed to other cultures. I went to Ireland in August which opened my eyes to many things; most importantly, I want to be able to travel, explore, hike, and climb for a really long time. There were so many tourists in wheelchairs or overweight or with other health problems that were unable to see so much of Ireland's historical landmarks and nature. I realized that there are hundreds of reasons for the current circumstances of these other tourists; but I made up my mind that I was going to be proactive about my present and future health. 

I live a few blocks from Ramsey Park and had seen the Motiv8 group a few times. I decided to do a little more research on other gyms, trainers, and programs; I finally committed to joining in mid September. My first workout was tough, but all the other Motiv8ers were positive, encouraging, and on a similar journey to the one I am on - the pursuit of a healthier life. I love a good challenge; to  improve, to become more efficient, and faster. Why would I not treat my health in the same way? 

What I didn't know during that first Motiv8 SET in the middle of September was that I was going to do a lot more than go to a "boot camp" a few times a week. Ty and the 7:30AM Ramsey group have become a part of my daily routine and lifestyle, we show up, we sweat, we make funny noises, we laugh; we get stronger, happier and healthier. Starting my day with Motiv8 means I am beginning the day doing something for myself. I focus on my mind and body, I don't worry about what happened yesterday or what my outlook calendar and inbox have waiting for me. I start my day with a challenge for myself, a community, and the intent to improve. Whatever happens for the rest of my day I can feel good knowing that I started out the day with a decision invest in myself. 

Motiv8 has been instrumental in helping me with my fitness and diet goals; always offering helpful tips on how to improve form, eating, and overall wellness. The biggest accomplishment and benefit that Motiv8 has helped me with is a holistic approach to my health. Outside of our workout, I try to implement as many of Ty and other motiv8r's tips as possible. Other than going to SET 4-5 times a week the biggest change I have made has been my shift from eating processed foods, boxed meals, and other easy, fast prep foods. I stick to a vegetarian diet, focused on whole foods and simple ingredients; keeping track of my calories, making sure I have the proper nutrition to fuel my workouts. 

With all of these changes I began to notice that I had more energy, consistently throughout the day and that my body wanted to do more. Avoiding the processed foods eliminates the "haze" or "food coma" feeling. Showing up for SET keeps me accountable and Ty constantly changing up the workout routine keeps me engaged. I have more energy during and after work to go for a walk or other light exercise and attend social events. On the weekends I still want to do all the outdoorsy things I enjoy; I have even started going for 30 minute jogs. 

I have enjoyed seeing all of the progress I have made in my health in just 5 months and learning what motiv8's me. I look forward to seeing what I can accomplish in the future and enjoy getting to motiv8 others along the way."  Ryan Shonts

Motiv8ers when I met Ryan 5 months ago he couldn't run the full warm-up lap without having to walk.  Also, we had to give him many modifications for many of the exercises in boot camp.  The workouts were hard for him and he had to take a lot of breaks.  But, from that first workout I could see the determination in his eyes to get healthier and day after day he showed that grit to not fall back into being his past self.  He was determined to create a whole new Ryan Shonts.  Over the next 5 months Ryan did every thing right and his results speak for themselves.  Here is what he did every week.
  1. He came to at least 3 to 4 Motiv8 workouts a week.
  2. He worked hard on his diet and took to heart that in order to make a change, and see change quickly, you have to make your whole diet from real whole foods.  Your diet has to be clean.  Whole plant based foods were key to his success and he slowly over time eliminated the processed foods.
  3. He did low intensity Cardio on his own outside of SET to help burn the fat and he did it consistently 2 to 3 times per week.
  4. Every day I noticed that he was mentally making the effort to improve each day.  On his first day he started with 10 pound weights.  Now he is easily using the 20 pound weights and having a great time.  And, he conquered his first Half Marathon this past weekend.
Ryan is the perfect example of Loving the Process and allowing himself to let the program make him a new person.  He didn't resist it.  He generated the Motiv8ion to show up every day and he followed the process. Ryan dude keep up the good work and embrace this new person you are becoming.  We are so proud of you.

Motiv8ers if this blog has Motiv8ed you post below and ask any questions you might have about Ryan's process to getting super healthy.  Also reach out to your Motiv8 Coach for help as well.  Remember we are here for you! And, remember if you are new to any workout program.  The first few weeks are tough but hang in there and just show up.  If you consistently stay at it your body will quickly respond in a positive way and you will begin to get stronger and healthier.  Just make sure to stay Consistent.  That is KEY!  =)

CONSISTENCY is the key word!

Motiv8ers that is all for today.

Stay EPIC and Don't Forget to be AWESOME!

Post below if you have questions and give Ryan a huge high five when you see him.

Thank you Ryan for being so AWESOME!

Coach Ty Out!

Sunday, October 1, 2017

28 Day Motiv8 Clean Eating Challenge!


28 Day Motiv8 Clean Eating Challenge!

Motiv8ers welcome to October's Motiv8 Food Challenge.  Will you take on this challenge with me?

Motiv8ers trying to figure out what to eat and which type of diet to go on can get overwhelming in a hurry. Well, it is about to get a lot simpler because the key to a clean diet that will help you stay strong, lean, and make you feel awesome comes basically down to these simple words: “less is more.”

As a busy person, and as a coach who is around busy people all day, I understand the difficulty in always having fresh food on hand. You can’t always run to the grocery store, and sometimes you want to just reach into the cupboard/freezer/fridge and have something almost make itself. I get it. That’s why Motiv8 is here to hopefully make creating a healthy clean diet much easier and I want us to work together to make this happen.

So the challenge is this.  For 28 days I want you to try for one or two meals each day for 28 days to only eat the foods on the shopping list below.  If you want to try the whole day for 28 days that would be even better but I know how hard a sudden change can be. You can make any recipe you like but the foods have to fit into the list laid out.  This might seem very challenging at first because many of us are so used to buying packaged goods but if you stick with it you will be so surprised on just how great you will start to feel.  Also every meal you make from the list below, take a pic and share it on your SETs facebook page.  Lets start helping each other stay Motiv8ed!

So what exactly is a clean diet? It may vary from person to person, but for Motiv8 it is one that contains unprocessed, whole (mostly plant) foods minus chemicals or other strange ingredients. Here are some tips for “going” clean, as well as the list of foods that Motiv8 recommends for the challenge to have on hand for quick meal prep. Use it as your guide next time you go shopping.

By the way, if something sounds unfamiliar to you, do a little research. I’m constantly learning about new, interesting, good-for-you foods. You, too, will be amazed at the options out there!

Clean Eating Tips

1. Start by saying goodbye to a few main "evils."

This includes all white stuff (including sugar), plus caffeine and alcohol.   Coffee and Tea is fine but any caffeine coming for sodas, sports drinks, or processed foods is a no go.  Processed sugar is a no go as well but fruit sugar is fine.  I know you are freaking out about the alcohol but try it out for 28 days.  You can do it!

2. Know that this will not break the bank!

Switching to 100 percent clean foods can be challenging and even costly at first.   But pay attention to the prices in the produce section.  The foods that are the cheapest are usually the healthiest foods to eat in bulk like potatoes, bananas, greens, beans, rice, etc.  Foods that are more expensive like some vegetables, meats, nuts, and pricy fruits have in moderation and eat in small amounts.  You will learn over time which foods to buy in bulk to make sure you are fitting your calorie needs each day and which foods to limit in order to not spend your whole pay check.  Last October when i did this challenged I saved over 300 dollars.  No joke.  I was amazed by just how much I was spending on packaged goods.

3. Remember: less IS more.

The fewer ingredients an item has, the “wholer” it is, as in less processed. Try to make or purchase items with five or six ingredients at the most.   The less ingredients the easier it is on digestion and the faster your body will process the meal and start allowing your body to enter into the healing process.

4. Plan to create meals with just a few items.

Try mixing and matching from the lists below.  For example, boil quinoa and sweet potatoes then toss in some black beans, cilantro and 1/2 sliced avocado. Then put in some cumin, cayenne pepper, and any other seasoning you find tasty. Fresh, clean, fast and delish! Once we are in the challenge post up the recipes you make and lets start helping each out eat healthy! 


MOTIV8 SHOPPING LIST

General Daily Summary
Starchy Carbs: 2-3 servings per day
Non-Starchy Carbs: 4-5 vegetable servings per day; 2-3 fruit servings per day
Proteins: 2-3 servings per day
Fats: 2-3 healthy fat servings per day; 1-2 oil/nut butter servings per day
-The lower range of these serving suggestions approximate a ≤1,500-calorie diet.
-The higher range of these servings suggestions approximate a ≤1,800-calorie diet.
-Add an extra serving each of vegetables, protein, starchy carb, and fat for an approximate 2,000-calorie diet.

STARCHY CARBOHYDRATES (½ - ¾ cup; 2-3 servings per day)

Grains
  • Rice (brown, jasmine, wild)
  • Quinoa (also a complete protein source)
  • Millet
  • Buckwheat
  • Amaranth
  • Oats
  • Pasta (Soba/buckwheat, quinoa, noodles and other noodles made from the grains listed (also a protein source)
  • Squash (butternut, acorn, spaghetti, kabocha, pumpkin)
Vegetables
  • All types of potatoes
  • Squash (butternut, acorn, spaghetti, kabocha, pumpkin)
  • Corn
Legumes
  • Lentils (brown, green, red)
  • Beans (black, pinto, mung, kidney, garbanzo)
  • Green peas
  • Edamame
NON-STARCHY CARBOHYDRATES 

Vegetables (1 cup; 4-5 servings per day)
  • Onions
  • Tomatoes
  • All types of leafy greens
  • Broccoli
  • Asparagus
  • Bell peppers
  • Cauliflower
  • Celery
  • Fennel root
  • Carrots
  • Parsnips
  • Beets
  • Radishes
  • Eggplant
  • Green Beans
  • Brussels Sprouts
  • Okra
  • Jicama
  • Snow Peas
  • Mushrooms
  • Cabbage
  • Sprouts (broccoli, bean, alfalfa)
  • Cucumber
  • Zucchini/Yellow Squash

Fruits (1 cup; 2-3 servings per day)
  • Lemons or limes
  • Papaya
  • Apples
  • Pears
  • Bananas
  • Mango
  • Oranges/Grapefruit
  • Apricots
  • Berries (strawberry, blueberries, raspberries, blackberries)
  • Melons
  • Grapes
  • Peaches
  • Nectarines
  • Plums
  • Cherries
  • Figs
  • Salsa, pico de gallo, spaghetti sauce -- no added sugar
  • Dried fruits* (dates, cranberries, cherries, gogi berries, apricots)
*Reduce serving size to small handful. Dried fruits are high-calorie and easy to overeat! Read the ingredients - oil and sugar are added to enhance flavor.

Beverages (12-16 oz; 1 servings per day in place of a fruit serving)
  • Coconut water
  • Kombucha

PROTEINS (2-3 servings per day)

Complete Proteins (contain all 9 essential amino acids)
  • Wild game
  • Wild-caught fish
  • Free-range chicken/turkey
  • Free-range eggs
  • Grass-fed beef
  • Non-GMO Tempeh/Tofu
  • Edamame
  • Quinoa
  • Note: leafy greens, rice, and legumes are also excellent (but incomplete) protein sources, and meat is not necessary for every meal.
Serving Size:
1-2 palm-sized pieces of meat/tempeh/tofu;
1-2 eggs;
½-¾ cup edamame/quinoa
All processed meats like sausage, packaged or deli-sliced sandwich meat, bacon, fatty meats, and hot dogs are a no-go.

FATS (2-3 servings per day)

Healthy Fats
  • Avocado
  • Nuts (Almonds, Walnuts, Macadamia, Pecans)
  • Cashews
  • Peanuts
  • Seeds (Flax, Sunflower, Pumpkin, Chia, Hemp)
  • Coconut milk (canned)
  • Dried coconut (no added sugar)
Nut Butters & Oils
  • Extra-virgin olive oil
  • Coconut oil
  • Sesame oil
  • Walnut oil
  • Nut butters (peanut, almond, cashew)
  • Seed butters (pumpkin, sunflower, sesame [tahini])
Other
  • Cacao powder
  • Non-dairy milk (Almond, hemp, cashew, coconut - in the carton)
Serving Size:
¼ cup avocado, large nuts, dried coconut, canned coconut milk;
1 Tbs seeds (use them to top your salad or smoothie);
1 Tbs cacao powder (add to smoothie)
2-4 tsp of oil/nut butter or 1 Tbs salad dressing (e.g., oil mixed with vinegar & spices)
1-2 cups of non-dairy milk

Condiments/Flavorings (as much as you want!)
  • Black pepper
  • Grey celtic/pink himalayan salt
  • Hot sauce (no added sugar)
  • Garlic
  • Ginger
  • Mustard
  • Pure flavor extracts (vanilla, peppermint, almond)
  • Spices (Turmeric, Cayenne, Cinnamon, Black Pepper, Red pepper flakes, Cumin, Garlic Powder, Onion Powder, Paprika, Chili Powder)
  • Fresh or Dried Herbs (basil, dill, rosemary, bay leaf, cilantro, parsley)
  • Tamari/liquid aminos/coconut aminos (instead of soy sauce)
  • Stevia*
  • Vinegar (apple cider, rice, red wine)
  • Maca powder
  • Spirulina
  • Lemon/lime juice
*Even though stevia is a natural sweetener, limit consumption of stevia because it still triggers your sugar cravings!

Beverages
  • WATER (at least half your weight in ounces every day)
  • Coconut water (contains sugar and no fiber); see servings under Non-Starchy Carbohydrates
  • Kombucha; see servings under Non-Starchy Carbohydrates
  • Herbal teas (unlimited)
  • Non-dairy milk (Almond, hemp, cashew, coconut - in the carton); see servings under Healthy Fats

Happy Shopping!

Motiv8ers I want you to challenge yourself.  Can you do this challenge for 28 days?  Doing this challenge for every meal is ideal but if you want to take it slow and use this challenge to create some healthy habits for one or two meals then that is great too.  As you can see that dairy is not apart of this shopping list.  Motiv8 believes that dairy is not necessary for a complete whole natural diet and if eaten should only be used every once in a while.  

Motiv8ers this is going to be Motiv8’s biggest challenge to date and we know that if you adapt this challenge you will start to feel better, have more energy, and see the results you are looking for.  And remember don't take on this challenge alone.  If you make a meal based off the list take a pic of your meal and post it on your Motiv8's SET Facebook page.

Lets support each other and get crazy healthy in the process.

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!