Monday, June 19, 2017

Block Your Bad Habits With Obstacles!

We have all been the victim of our own bad habits!  

Sometimes those bad habits seem so far entrenched in our every day lives that we are helpless against them.  No matter how hard we know we shouldn't be doing them, having a lack of mindfulness can lead you to not even realize you are sabotaging yourself until it's too late!

Bringing mindfulness into your life can be so powerful with a small amount of planning and some ingenuity, even breaking some bad habits you thought you had ZERO power to overcome.

When I was in the corporate world, my life was riddled with unhealthy coping mechanisms to deal with the stress and depression I experienced on a daily basis.  Of these coping mechanisms perhaps one of the most damaging to my physical health was a nasty habit of having a martini almost every night I came home.

I knew I needed to stop this habit but in the short-term it became a release...a way to wind down from the stresses of the day and medicate myself to a calmer place.

But how could I get past this habit that was so engrained in me that I had already prepared a drink and put it to my lips by the time I was cognizant of my actions?

I needed an obstacle, something to get in my way so I could become mindful of my actions!

Here's what I did:

  • I put the cocktail shaker on the bar in the dining room, far away from the kitchen where I would have to walk across the house to get to it.
  • I placed my favorite gin high up on the top shelf of my cabinet in a corner so I would have to climb on the counter to get to it.
  • I stored the olive brine deep in the refrigerator, behind the condiments so I had to move them in order to find it.

At first having these obstacles in my way only served to annoy me more than my stressful day already had.  I would swear to myself as I had to perform each ritual to make my drink.  Or swear that I would stop rearranging everything.

But soon, I found that just the simple act of having to jump all these hurdles started to make me think...

"Is it really worth it to go through all this for a drink?"

"Am I just going to regret making this drink once I'm done like last time?"

By forcing these questions upon myself I found that the answers entered my mind and brought me to a place where I became mindful of my current actions.  It was REALLY effective!

Give this strategy a shot and you may find that your bad habits don't have so much control over you afterall!

Some quick tips if you want to try blocking your own bad habits with obstacles:

  1. Make the obstacles easy to install, don't come up with a crazy ritual to disrupt a highly habitual one.
  2. Put the obstacles in key areas that interrupt your "automated behavior" before you get there.
  3. Find hiding places or put things in places where they make no sense. Habits are tied to logic, disrupt them!
  4. Get creative!  The best obstacles make you laugh, confuse you or even surprise you!

Have fun coming up with your obstacles.  Don't let your absent mind have control over you, challenge it and discover the power you have over your bad habits!

Stay Motiv8ed!

Coach Joe

Monday, June 12, 2017

Mindfulness: USE negative space, DON'T fill it!

Are you filling your negative space?  STOP!

Negative space is the concept of using a lack of "content" to create a feeling, an action or to communicate the importance of the most important element in a creative design.

Some of the best advertisements use negative space and we tend to be attracted to the simplistic idea of using only a logo or a simple statement surrounded by nothing else.  We tend to think of these advertisements as "clean", "upscale", "classy" or "intelligent".


In fact the proper use of negative space in advertising can be very elegant. BUT, we don't tend to place the same importance on negative space in our every day lives!  In fact, we often look at holes in our day as some type of emptiness or poor planning on our part.  Maybe we even think we are being lazy by not filling that void?

When you encounter negative space in your day, USE it as an opportunity to practice mindfulness!

Take inventory of what is important to you.  Think of ways to use this time as a way to learn something about yourself instead of as a way to "get things done".

Instead of mindlessly looking for a way to fill that space, seek to recognize yourself in that moment.  This is where taking stock of your experience can be a HUGE wakeup call.  Notice your breath in this moment, notice your heartbeat, observe the world around you.  How does this moment feel different than when you are rushing around "getting things done"?  Do YOU act different?  Are your behaviors, habits or routines different?  However different they are, realize that your "default" is here and now.  Notice how this default varies from your reactionary state in a moment of stress or anxiety.  That lack of centeredness can lead us to make poor judgement calls or distract us from doing our best work.  Take a mental picture of this moment.  

What if DO have things to get done even though I have negative space?

Finding negative space in life can be a GREAT way to identify habits or routines that have been holding you back from your best!  As tempting as it may seem, I urge you NOT to attempt filling the new found void with a new activity, new goal or new project.  

Instead practice the art of SLOWING DOWN!

Take your highest priority item on your to-do list and give yourself extra time to work on it.  When you do, try to break up your work into segments that you can focus on closely.  Then take each segment and analyze the importance of it's inclusion in accomplishing your to-do item.  Are you focused on the wrong part of the job?  Is the time spent on each segment enough?  Too much?  Are the separate pieces of the greater whole even necessary?  Can you take steps out to remove frustration, gain time and create a faster or better result?  

If your "to-do" is a part of a routine, maybe it's time to rethink your routine?  Are you usually rushing through this activity so quickly that you don't think about what you're doing at all?  NOW is the time, you have negative space to concentrate on this activity and seek out where you may be inefficient or redundant in your action.

We have become so conditioned to fill our time with activity that sometimes we fail to respect our "time earned".  If we can't appreciate the moments in life that give us space to reflect internally, we cheat ourselves of the opportunity to become our best.

Stay Motiv8ed!

Coach Joe

Wednesday, June 7, 2017

Mindfulness: Prioritizing Stress

Hey Motiv8ers!
This month we want to challenge you all to a Mindfulness Challenge!
Mindfulness is all about taking every moment in it’s current state and not attributing emotion to anything you experience.  Our feelings are experienced from a source of either love (positive) or fear (negative).  Feelings come and go.  Emotions however are feelings with stories attached to them!  When we are not mindful of our emotions, sometimes they can get the best of us and start to control our actions or create a false reality.  
Much of our stress in life comes from our reality being mismatched with the expectations we create through our emotions!

By far the worst emotion we can experience is Powerlessness!  The range of fear-based feelings we can have whether negativity, sadness, rejection or anger cannot compare to the sense that we have NO CONTROL over our future nor the ability to impact our world around us. 

So here’s your first Mindfulness Lesson!

Do this quick stress exercise to help you create focus on the things you can control and stop fretting about the things you can’t.  

This is a REALLY helpful exercise if you take the time to do it!
Start with a blank piece of paper.  Draw a line down the middle and across the middle…so a big plus sign!  Make a title in each of the four boxes:
Important / Can’t Control
Important / Can Control
Not Important / Can’t Control
Not Important / Can Control

  1. Write down anything causing you anxiety. All your struggles, challenges, responsibilities and anything else stressing you out. 
2. Ask yourself the two simple questions to each of these. Is it important? Can I control it?  Then you’ll know what box to put them in!
3. When you’re done here is what your priorities for each quadrant should look like:

More Attention, Make a plan to address these challenges, educate yourself to gain control, seek out help from those with ability, influence, decision making

Most Attention, Decide on and take action NOW to overcome! Place most of your effort in life toward these things!
NO Attention, Ignore these things! These things DO NOT serve you to worry about or pay attention to!

Least Attention, Build a habit to make action automatic, Schedule monotonous activities into your free time, Set
reminders so you don’t forget!

The moral of our lesson here?

It is completely normal to emote Powerlessness BUT, you always have control over how you react to an emotion.  If, in fact, you are feeling powerless over a situation ask yourself if it's even important?

Will your anxiety about a situation matter in:

5 hours?
5 days?
5 weeks?
5 months?
5 years?

If your answer is "no" to any of those it's time to change your perspective about how important this stressor really is!  Maybe it's time to stop obsessing over it?

Focus your concerns on what you have control over (either individually or with the help of a friend) and forget the concerns that you can't control.  Putting yourself in a place of distress or agitation will only compound the effect of something negative happening to you.  

Here's a final thought: What if the negative thing we've created this emotion over never even happens?  We've just created stress where it didn't deserve to exist.  Aren't there enough REAL things to worry about?

This is one of the foundational elements to creating Mindfulness in your daily life.  We will explore other areas in future blog posts but, acknowledging and prioritizing the importance of your daily stressors is one of the biggest impacts you can make to your mental health starting today!  Try it, I promise it will help!

Stay Motiv8ed!

Coach Joe

Wednesday, May 17, 2017

How To Enjoy Success In The Midst Of Failure!

Is the line between your work and personal life so blurred that you can't distinguish between the two? 

Do you have a hard time "getting away from it all" or just feel like you can never recharge?  

Does life ever feel like a never-ending struggle of failures with very little success? 

Perhaps it's time to create balance?

Our world is filled with a constant fascination of improvement.  We are expected everywhere we go to find ways to be better, to strive for more, to acquire things, to compete and to win.  This philosophy has been so ingrained in us that we sacrifice things in order to say we've moved the needle of "success".  We rationalize lack of sleep, strained relationships, dreams thrown away and sometimes even declining health to be able to say we've moved the needle closer to what we are told is "success".

We end up feeling overwhelmed, devoid of joy, mentally drained and even physically exhausted when that vision of success doesn't come to fruition despite our best efforts.

But what use is any amount of success if we feel like we've failed in other parts of our life to achieve it?  Does money, power or fame make you feel complete when you lack family, relationships and passion?  OF COURSE NOT!

And what use is failure if it leads us to tell ourselves that we aren't good enough, don't have the talent/ability or that it was never meant to be in the first place? 

Here's a few different ways to look at success and failure: 

Failure is Transition...nothing MORE!

It will always be very difficult and some may say impossible to achieve anything great in life without balance.  The concept of balance is perhaps best described by the Taoist concept of Yin and Yang. The concept is simple.  We must have good and bad (bright and dark) in order to be whole.  Rather than viewing good and bad as opposing forces, Yin and Yang suggests that the two must interact and coexist in order to achieve the power and greatness that neither alone can possess.  

It's hard to accept for many of us but it can be true that bad things happen to allow a way for good things to also happen!

Even the Stoics believed that bad things were a part of the natural order of life and inevitably happen despite the pain or frustration they create.  They believed that we should look at our problems logically and never let our emotions get the best of us because doing so would cloud our good judgement of what to do next.

Rather than go to that extreme I'd like to challenge you to look at "failures" in life as a key that opens a door to a new path.  That path can always lead in multiple directions, SUCCESS being one of them!

Dark days are ALWAYS followed by brighter days but we can never be sure when each will come.  Sometimes we have to push thru the darkness with our head held high and just tell ourselves "This is necessary in order to have good things also happen for me".

The success you create doesn't have to be yours alone!

We won't always have good things happening to us at all times but there are always good things to look at.  

One way to deal with creating balance in your life is to look outside yourself.  We tend to focus so much on what's happening to us personally that we get bogged down every time something bad happens.  BUT, you ALWAYS have the power to contribute to success ANYWHERE.  It's a simpler task than it sounds but it takes some mindfulness and benevolence on your part.

If you have a friend who's having great success in life, support them, show them that you're proud of them, help them to make that experience even better.  Share in their bright days and they'll remember you during the dark ones.  One day the tables will turn, the yin will become yang and they will need you.  Be their inspiration!

You'll find that focusing on contributing to success anywhere means that even though you occasionally don't see success in your own life you still have the power to create it!  That's incredibly empowering!

Contribute good to the world in whatever you do and you always have something good to look at even if life seems to be a struggle for you personally.

Remember that the dark days you're experiencing now are always followed by bright ones, so do your best to accept what you cannot change and create success where you are able to.  It may not always benefit you personally but you can always create your own light to shine on others!

One more thought:
If something is disrupting balance in your life, always be open to the idea of clearing out that roadblock to your own success.  If we aren't healthy mentally it will eventually show in our relationships, our work and even our physical health. Doing anything that drains your energy and eats away at your passion is not time well spent.

Wednesday, May 10, 2017

How to Achieve a Dream!

Hi Motiv8ers,

Coach Ty here again, and I want to talk to you about how to achieve a DREAM.  Not just any dream, but something that you have been dreaming about for years.  Because of life, your health, your finances, people saying you could never do that, or your dream is half way around the world, or you just haven't taken action on it, and it is something you are just left dreaming about.

One of my biggest dreams was to run a 100 mile race.  For 10 years I had that dream.  But I kept putting it off because I would always tell myself I would do it when I was financial stable, or I just wasn't fit enough, or just didn't have time to put in the work, or I would say, "I'll run one when I have a year that I am not injured."  I kept putting it off year after year and just kept making excuses.

Well, last year I got fed up and I made my dream come true.  Last summer I ran my very first 100 mile trail race out at Lake Tahoe.  It was amazing.

Well what changed in me that got my dream rolling?  I listened to this video.

It provoked me to do four very important things.  Without these four things I never would have started or accomplished my dream of running a 100 mile race.
  1. I found my goal and I set the date. I put the time, the day, and what I was going to do on that day down on paper.  Setting the date is so important. And I said to myself that no matter what, on that day I was going to step up and give everything I had to try and conquer that goal.
  2. I ASKED FOR HELP!!! I told everyone on Facebook, all of my friends, Every one at Boot Camp, I found a running coach, I found a group of runners that could give me advice, and I developed an accountability team.  This team kept me on track.
  3. I developed a PLAN.  I worked with my coach and we scheduled out everything I was going to do leading up to the 100 mile race.  I had every day for 5 months planned out.
  4. I wrote down my goal on my wall, in my notebooks, on my phone, and on my computer and I told myself every day that I was going to conquer my goal.  Never did I doubt my abilities to make my dream happen.  Nor was I going to let anything or anyone stop me from conquering my goal.
Crew, if you do these four steps, nothing is going to stop you from accomplishing your dream.  And number two is probably the biggest one.  Look, I had know idea how I was going to train for a 100 mile race or even how I was going to pay for my plane ticket to get down there.  Bu,t let me tell you after I announced it to the world what I was trying to accomplish I had people all over the place giving me advice and wanting to help me make this goal happen.

Trust me that is all it takes.

Now, let me tell you about a special person.  William Greer.

I met William about a month ago through my running Coach.  William is legally blind and was looking for a sighted guide to help him get through his first 50k Trail Race.  I was instantly inspired by his story and I didn't hesitate to contact him to see if I could help.  I was the first one to email him and he was so eager to meet me.  We instantly connected and now our goal of getting him through his First 50k happens tomorrow, Saturday, March 19th.  So Excited!!

William wasn't always blind. He was born with 20/20 vision.  At the age of 17 he suffered a severe brain injury.  Since then he has been legally blind.  He can see a little but it is very poor.  I have ran with him three times now and basically he can see the trail but he can't see details like puddles, roots, low hanging tree branches, or changes in elevation.

But here is the inspiring part.  His lack of vision doesn't slow him down.  I ran 7 miles with him last Saturday at an 8-minute pace and we were chatting the whole time.  That is wicked fast.  And never did he get nervous about hitting anything. I think I was more nervous then he was.  I would tell him about an obstacle coming up and he would just file in right behind me and we kept moving along at a fast pace. 

William found his passion for running back in 2005 and found that he could run even with his disability. He would need a little help at times from friends but it was definitely doable.  He started with 5k's and 10k's and then a friend inspired him to do a half marathon.  He said then that he would never do a marathon but that soon changed after his half. To this date, William has now completed 13 marathons including Boston.  And now tomorrow William is heading out to do his very first 50k Ultra Marathon. That is awesome. William is such an inspiration to me and I hope you find his story Motiv8ing as well.

Crew, you have been given dreams.  Every body dreams of doing something.  And you could say that your dreams could be your life's mission.  So what ever you do do not let anyone, anything, or any bad negative thought prevent you from making your dreams happen.  William has a huge obstacle.  His vision!  But that isn't stopping him from doing what he loves to do.

He set the goal, he asked for HELP, he wrote out the plan, and he didn't let anything talk him out of going for his dream.

Crew, get inspired and step up to life and make your dreams happen.  They aren't going to happen on their own.  You have to make it happen.  So right now...

Start Being EPIC and let's make some SHIT HAPPEN TOGETHER!

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

Coach Ty Out!

Wednesday, May 3, 2017

Change Your Self Image....Change Your Life!

Hi Motiv8ers,

Coach Ty Here with another killer Blog post and a really big PEP TALK to help you get back on track if you are feeling in the slumps or help you get fired up if you are feeling GREAT! =)  But first check out this quick video that Coach Joe Found.  It is amazing and will fire you up.
That was pretty Motiv8ional right?

Ok Lets get Started.  Today I want to Talk about SELF IMAGE!

First Question.......What is it that you want?..........Who do you want to be?......What do you want to accomplish?

Focus these three questions towards the health and fitness side of things.  Really think about it for a little bit.

Do you want to be a person that......

-Looks and feels vibrant, healthy, and energetic
-can do 100 push-ups without stopping
-run 5ks, 10ks, half marathons, or marathons
-doesn't suffer from illnesses

-can keep up with their kids on family outings
-is motivated to conquer their workouts and have fun doing it
-is an inspiration to others to stay strong and never give up on their goals
-is just all around motivated and so ridiculously strong it is contagious.

Think about the person you want to be and the goals you want to accomplish. 

Now that you have thought about those ideas write those thoughts down!!!!.....DO IT.....It will make them more real.

Waiting on you to write them down.  =)

Writing is a powerful tool and your brain connects thoughts and actions better when it can see it and read it.  After you have written those thoughts down there is only one thing that you need to do at this point in order to accomplish those goals and to become that person you want to be.

 You have to stop and tell yourself this phrase..... 

I TRULY BELIEVE THAT AM THAT PERSON!..... and I will do the actions/work needed to help me accomplish my dreams/goals!  Nothing is going to hold me back.  I have 100% conviction that I am going to reach my goal.

Motiv8ers saying this one phrase is a step in changing your self image of yourself.  Once you have figured out who you want to be and the goals you want to accomplish you have to truly believe that this is who you are!

Example: if you want to be lean, look like a runner, and be able to do burpees all day but your self image of yourself is an out of shape couch potato who can't even run down the block....then there is no way your going to motivate yourself to get out there and do what runners do...Because your self image of yourself is telling you that you are a lazy couch potato.  In order to be lean and be crazy fit you have to do what those types of people do and tell yourself that you are that type of person!

Motiv8ers be your own therapist and believe that you truly are the person that you want to become and do not allow your negative self image of yourself put doubt in your mind in your abilities to make change happen. 

So many of us start the process of making change but after a few days or weeks we allow our past self's to get in the way of our progress.  We say things like:

-I have never been fit in the past.  It is just to hard for a person like me. 
-I've never been a runner before.  I could never do that.
-No one in my family has been fit before.  it just isn't in my genes.
-I've always been over weight.  That is just who I am.

Crew this is called....."Putting Your Past into your Future!"

This way of thinking is self sabotaging because you are not your past.  You are a new person in this moment.  Remember "What you Think About is what you will get and BECOME!"

If you are constantly putting yourself down and telling yourself that you are not the person you wish to become.  Then guess what? 

You won't ever reach your goal!

Crew all of you have the power and abilities to be whoever you wish to be.  You just have to believe it, feel it, think about it constantly, and Kick your old self out the door and never let that person come back into your life!

Believe in your dream and tell yourself that you are the person that you wish to be and.....that is who you are! Write down who you want to be, read it every morning, and truly believe that is who you are.

Then go out and be a force of Epicness and do the work needed to accomplish your Dreams! 

Do this and you will change your Life!
Crew if you want to learn a little more check out this video from Bob Proctor.  It is a little long better will definitely open your mind to how you might be sabotaging your success just by how you see yourself in your mind.
Motiv8ers I hope this message helps you.  It has definitely helped me in my journey to becoming a better runner, Motiv8 instructor, teacher, friend, and I want to share that story with you.  Come to camp today or tomorrow and I'll tell you all about it.

All of you are amazing and thank you for letting the Motiv8 Team and I help you with your fitness!

Bring the questions and see you soon!

Stay EPIC and Don't Forget To Be AWESOME!

Coach Ty Out!



Wednesday, April 19, 2017

Trigger Your Habits!

Hey Motiv8ers!

We try to check up with Motiv8ers who are missing the workouts and give them a little push to get back out.  Most of you have gotten these emails.

We do our best to keep the Motiv8tion high!  After all, it's in our name!

But Motivation works only for a little while.  It is only good for short term success. 

We need to transform that Motiv8tion into a regular habit in order to continue seeing the same success we do in the first few weeks of the workouts.  A regular habit of making your 3-4 workouts per week, staying hydrated, eating a whole food-based diet and staying focused on who you want to be are what turns a Motiv8ed person into a Transformed Motiv8er!

What is causing once motivated individuals to get so unmotivated?  Why do we start off with such great intent of getting healthy and then just end up falling off the wagon?

Here's the thing.  Your health MUST be a priority above all other things in your life.  Why?

Because at the end of the day ONLY YOU have control over it.  Your boss, your spouse, your doctor and anyone else in your life isn't going to reschedule a lost workout.  YOU have to.  So make time for it and schedule EVERYTHING else around it.

Afterall, if we aren't healthy how are we able to give anyone else our best?  How do we perform at work, how do we give our children the attention they need, how are we able to stay mindful in our relationships?

So here's an example of a priority list (yours may differ but your health should always be at the top):

  2. My family
  3. My work
  4. Personal growth
  5. Helping others
  6. Giving back to my community

You get the idea….

We create habits and routines that drive ALL of our behavior around the things most important to us.  If we have work at the top of our Priority List for instance we:

  1. Make sure we get up at 6am to get ready for work.
  2. Make a habit of leaving at a certain time every day to show up on time
  3. Regularly meet with our boss to understand what is expected of us and get feedback about our performance
  4. Learn on-the-job skills to become better at what we do and more efficient during our workday

Why do we do these things?  Well because we've made "work" our top priority.  If something like personal growth is lower down on the priority list how likely is it that we'll challenge ourselves to read more books, or take more classes or research more articles/studies?  We may set habits to do those things but not with the same focus we'll set habits for our #1 priority!

Ok so we've made our health our top priority and we've decided to start making habits but how do we really do that?

Most of us start from the wrong end of the equation:

So here's the equation: motiv8tion + ability + trigger = behavior 

You've got the Motiv8tion or you wouldn't be at Motiv8!  You have the ability because we create the workouts for you, setup times that work with your schedule and are there to coach you every day.  So the last part of your behavior change is...


After I________ I will_________!

Ok so here's an example.  Let's say getting to your SET is your habit you want to create.  Here are a few small triggers to help you get there.

After I Hit the Snooze I will Sit up!
After I turn the lights on I will put my workout clothes on!
After I drink some water I will eat a banana!
After I brush my teeth I will grab my keys!

This sounds really silly but I promise it works!  

The reason is you are creating an association of your new habit with an existing habit. Making it an easy add-on to an existing habit creates a quick and painless way to ensure you perform the habit over and over without fail.

FACT: The easier a habit is (good OR bad) the more likely you are to continue it!

Here's the great works the opposite way too with bad habits!  I like martinis (I used to drink one every night after work during my corporate days) BUT, I DON'T like to drink them if it takes a long time to make them so.....

I put the gin on the top shelf in a hard-to-get-to cabinet, it's in the back of the cabinet so I have to move bottles around to even make sure I have some, I put my shaker and martini glasses in the dining room, I have to go thru a whole series of behaviors to even get to the point where I'm able to MAKE a martini.  The martini habit is totally GONE at this point.  

Triggers don't have to use association but those are the most effective.  You can also use things like:

  • written notes
  • phone reminders
  • an accountability buddy to call or text you
  • a family member to ask you how your training is going
  • a diary or food journal to remind you about good habits

BUT, the KEY is the EASIER it is, the more likely it is that the behavior will continue.  So think about what has become automatic for you.  Don't start a diary if you've never done a diary WON'T be successful.  Don't use written notes around your house if you won't be mindful of WON'T be successful.  The best you can do is find a current behavior that has become a habit for you and associate it with the thing you want to change.  That is your best trigger!

NEVER forget that without celebrating the little behaviors you are trying to make habitual, your focus and passion will fade as well.  So tell yourself, "I'm awesome" whenever you succeed at your new habit.  Of course we'll help you with this one too! :-)

See you soon!

- Coach Joe

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 they 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 then you will be so much happier in the long run.  Remember it only takes 20 days to form a new habit so the 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 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 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 quitting 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!

Tuesday, April 11, 2017

Why Recovery Is JUST as important as exercise!

We tend to think that the best thing we can do for our health is exercise.  In fact, this notion has been reinforced so aggressively that it has become a default answer to “How do I lose weight and get fit?”.

The infomercials say it, the diet books say it, the doctor says it, the gym coach in school says it, your mother (or even grandmother) probably says it.  Without fail when the question of how healthy someone is living comes up the first response out of our mouths becomes, “Well how active is she/he?”

Well what happens when this fascination with MORE becomes too much????  What about that other Pillar of Fitness that never gets any attention?  That’s right…what about Recovery???

Before I go any further I should dispel a BIG myth about what recovery is...

It's NOT this:

Or this!

Or EVEN this!

Recovery is about MUCH more than sitting around and waiting for your body to heal.  In fact there are some things you may be doing that are HINDERING your body’s ability to heal rather than helping it!

Nutrition During Recovery:

Of course we want you to eat whole, natural foods in order to fuel your Motiv8 workouts and you will often hear this from us.  BUT, focusing on your diet becomes even MORE important when you are trying to recover from an injury or a tough series of workouts.

Why?  It all has to do with the process of healing!

The first thing you probably notice after an injury is inflammation.  The primary purpose of inflammation is to protect the body from infection and prepare an injury site for delivery of nutritents, fluids and white blood cells to begin healing.  Now what happens when you aren’t putting the necessary nutrients into your body by eating a proper diet?  Well you probably guessed that you’re either going to hinder or at the very least slow the healing process. 

We like to eat for taste but following an injury or any tissue damage (even the good kind in our workouts) it’s SO important to put foods in your body that can be used to put you back to optimal health as efficiently as possible.  If the foods you eat following a hard workout are the kind that your body identifies as foreign substances, it is now focused on flushing them out IN ADDITION to healing whatever it is that laid you up in the first place.  You just set yourself back days simply by putting the wrong food in your body!  One step forward, two steps back! 

In addition to making sure you get the right AMOUNT of calories from WHOLE foods, here are a few items to focus on getting even MORE of than usual for faster healing:

Sleep During Recovery:

Did you know that your body does most of it’s tissue repair during the deep sleep cycle?  Yes, so even while we are unconscious our bodies are working hard to rebuild tissue, repair muscle, re-balance hormone levels and replenish antibodies and immune cells.  In fact, studies show that a very large majority of us need 7 to 9 hours of sleep EVERY night in order to keep these processes from being interrupted.

So what happens if we don’t get enough?

Much like the effects of constant stress on our minds, the buildup of stress on the body from environmental factors (such as hard workouts) or self-induced neglect (such as limiting sleep) is a cumulative effect.  That means that we often won’t see the damage it has done until we are already in trouble.  If you’re not getting enough sleep not only will your brain be “foggy” but you may notice that you’ve lost the ability to quickly bounce back from a simple muscle strain or ligament tear.  What might have been a couple weeks of downtime could quickly turn into months of pain and frustration. 

Balance during recovery

In fact, we may be inviting a new injury to accompany an existing one by not allowing ourselves to heal appropriately.  The natural reaction to pain is often to stop doing what causes the pain.  Honestly if you go to most general practitioners with questions about an injury they will likely tell you to “stay off of it for a while”.  But this may not ALWAYS be the best idea!  In fact, more often than not recovery should be an active process, not a passive one!  We tend to develop many injuries thru movement patterns that are biomechanically unsound.  In the absence of an objectifiable trauma, the best course to recover from these types of injury are to identify the breakdown in the patterns and reprogram them.  This is why your coach may often suggest you see an ART technician, massage therapist, or physical therapist to help you in your recovery.

Even in the case of a force trauma to a muscle, bone or ligament, staying passive in your healing process can lead to lengthier recovery times.  Remember that inflammation process?  Well depending on our diets, lifestyle habits or even our daily routines we could inadvertently extend that inflammation much longer than it’s intended purpose.  The result is that our bodies cannot shuttle away the dead and damaged tissue from our injury site.  When this happens we develop a buildup of waste, scar tissue or other byproducts of our injury that keep us from regaining the mobility, strength and flexibility of our pre-injury state.  The only way to remove those obstacles is often manual intervention in the form of anti-inflammatories, massage or physical therapy that regains our previous movement patterns rather than developing unhealthy compensations for our reduced range-of-motion.  Trying to jump back into workouts without those patterns can either set us back or set us UP for future injuries!

It’s always best to listen to your coach when trying to overcome any type of injury.  If we tell you to stay off of it, WE DEFINITELY mean it!  And if we refer you to a professional (be it a doctor, massage therapist, urgent care, or anything else) it’s because we think you need the extra assistance beyond what your body is capable of doing itself. 

Never take an injury with a “wait and see” attitude, with Motiv8 you will always have the resources and support to ensure you take an active role in your recovery!  

Stay Motiv8ed!

~ Coach Joe

Wednesday, April 5, 2017

Green Smoothie Challenge for April!

 Motiv8ers today we are starting a new food challenge!

Are you up to the challenge?

Will you take the steps to make a whole new you?

Will you take a step this month to making a better you so you can be healthier and stronger?

If you said yes, then read on and lets do this!

But first, I have some quick news for you!

The latest buzz is about a study done comparing different diets and their long term success. For those who want a quick fix, the research is discouraging. None of the diets showed great results after a couple of years. This isn't surprising. The problem with a diet mindset is that we want it to be for a certain period of time. Then we slowly creep back into our old habits and begin to put the weight back on. But there is some good news!

Making sustainable changes and adopting new healthy habits into your lifestyle leads to long term success. Finding the kind of "diet" that works for you and your lifestyle will bring you results. And when you pair your healthy changes with consistent calorie burning/muscle building exercise, you find the weight much easier to manage. 

Which brings us to our challenge Motiv8ers.  Every month Motiv8 puts out a new challenge that will help you consistently do a new healthy habit that will help improve your life.  So take this months challenge seriously and lets take another step forward in becoming awesome!

The Green Smoothie Challenge!!!!!

Crew last month we took on the 28 Day Clean Eating Challenge which had me, and many of you, eating a lot healthier.  I am eating more fruit, starches, fiber, and making sure I get the right amount of calories from real whole foods. My energy has gone up and my recovery time from workouts is becoming much shorter. Which is great. But, I am lacking in one thing for sure.  That is, I have been struggling with getting in my daily intake of vegetables.  Mainly leafy greens.  So I thought it would be a good time to bring back the Green Smoothie Challenge.  In my opinion, greens are the most important vegetable to have in your diet. Here are a few benefits:

  • They are a great source of protein, fiber, calcium, iron, vitamin D, and many more vitamins
  • they are simple and very inexpensive,
  • In a smoothie you don't even taste the green part.
  • and you will begin to feel better in no time.
Now if you are like me, you probably don't like to sit down and eat hand fulls of spinach or kale.  It just doesn't sound tasty.  If anything it sounds kinda gross.  Well that is where green smoothies come in.  Turns out, as we all have heard a lot over the last year, whole-food smoothies are convenient way to sneak more greens into your diet!  They can be super tasty and green smoothies can have huge benefits such as (definitely NOT a complete list):

  • the sweetness in fruit mask the bitterness of greens,
  • therefore, children love them,
  • and, the reduced food particle size help maximize nutrient absorption!

Now I know what you are thinking.  What is a good recipe for a green smoothie?  Well you only need mainly three things.  A liquid like water or a nut milk like almond milk.  Then two or three servings of fruit.  Followed by a few hand fulls of the green of your choice.  Here is a recipe I put together.

1-1/2 cup spinach
1/2 cup kale
1 frozen banana, cut in 1 inch pieces
1 cup frozen peach, cut in cubes
1 cup unsweetened almond milk
1 cup water

Blend frozen fruit until smooth, almond milk and water, then add greens.  Enjoy!

THAT EASY.  GUESS WHAT?  It's like drinking an ice cream shake!  I don't taste the spinach or kale one bit. And, it is super healthy. You can make many combinations and you will start to tackle one of the biggest problems we have, which is not getting enough leafy greens in our diets.  Also you can replace almond milk with soy, coconut, or cashew milk!  Or just water!  If you like a protein powder, you can add that as well.  You can use any kind of fruit you want and with the frozen fruit, there's no need for ice!

So, if your bananas start to go bad, peel them and put them in the freezer!

Tell us your favorite green smoothie recipe in the comment section below.  Get creative with this crew and lets make some epic smoothies.  But remember most important part is greens and fruit.  Keeping it simple is best.  Crew check the email for the details of the challenge and lets start making Smoothies together.

Check out this video below if you want more in depth information on the benefits of green smoothies.
 Crew that is all for today!

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

Wednesday, March 29, 2017

Do YOU have a well-defined support network?

One of the hallmarks of true, positive and sustainable change (ANY change) is the existence of a support network to assist you in creating new habits and healing from the struggles that have kept you from the life you want to live.

A Support Network is a group of friends, neighbors, mentors, coaches or family members that you can count on to listen discreetly and provide advice, a lending hand or even just an ear to listen.  They are the closest people we know and we have 100% trust in their conviction to honor our privacy and personal needs.  Support networks have been shown to reduce depression, anxiety, social isolation and even chronic life stress.  Support networks aren’t ONLY about your mental health either!  All of these psychosocial conditions have actually been linked to an increased risk of coronary artery disease equaling that of the risk from hypertension and high cholesterol!

We talk a lot about community at Motiv8 but having a REAL support network is more than just cheering people on while they are doing well.  It’s more than just showing up for the good times and giving attention to people who find success in small moments. 


We’ve all had the type of friends that like to just talk about successes or accolades, like to laugh and joke a lot, want to only keep the spirit lively and avoid anything negative at all.  Maybe it seems like everyone gravitates to them, they seem so easy to connect with, they always seem to ask the right questions, they seem to make others feel important.  It’s tempting to think these people may support you in your times of need. 


The level of support you’ll find from those types of friends can often just leave you feeling empty or even abandoned once hard times present at your doorstep with nobody there to support you as the fun and positivity go away.

Here are some DOs and DON’Ts for building a support network that will be your cheerleaders when you’re winning AND pick you up when you fall as well.

DO seek out people who are genuine in their interactions with you.

It’s not hard to find the people who are genuine.  They are the ones who ask how you are and then follow up with more questions rather than finding a segue to talk about themselves.  They are the ones who are the first to call when you tackle a challenge or overcome an obstacle to see how it went and want to know all the details.  They want to know about how you’re feeling whether it’s good OR bad.  And despite the answer they want to KNOW why.  They seek out solutions for you without you having to ask them for their help.  THESE are the people to put in your network.  NOTE: You may know people who do this for others but NOT yourself.  And that’s ok, there are many levels of friendship and not everyone is a candidate for your support network.

DON’T guilt or shame people into supporting you.

We often come across people in our lives who seem like they aren’t living it the way WE would.  It’s easy to make assumptions about those people and apply our own principles to what they do from an outside perspective.  We want them to “care more”.  BUT, that expectation may be setting us up for disappointment.  That disappointment can lead to a wish that someone would be different or would act a different way.  We may even attempt to “give them a hint” or “teach them a lesson” hoping that they will do what we want and see things from our perspective.  Guilt and shaming NEVER lead to building someone’s trust and support though and may even turn a good friend into a foe.

DO seek out people who have already learned your lessons.

There’s no reason to struggle through life figuring things out on your own when the people closest to you have seen what you have.  That’s part of being a friend, helping each other out to make life easier!  Sometimes that may mean that the lesson you’re in the midst of learning has already been exerpeinced by someone who cares about you.  We’re used to learning from our parents, our elders, our teachers but we can learn ANYTHING from ANYONE.  Wisdom doesn’t have an age, face or personality.  Some of the best people in my support network have experienced my challenges themselves and they are able to understand why I struggle.  Even if I don’t end up doing exactly what they have, knowing that I can go to them to ask about their experience gives me strength and keeps me from spinning my wheels. 

DON’T choose people to place in your network based on what you think they can do for you.

Sometimes we get caught up in wanting something so bad for ourselves that we put blinders on and attempt to “fix” our situation.  That focus on a “fix” can sometimes separate our friends’ knowledge or skills from their actual human side.  We start to think about what they could do for us, how they could help us get what we want and we STOP focusing on them as a person.  This can lead to friends feeling “used” or disrespected and pulling away from you (the LAST thing you need from a support network) when they feel you don’t care for them anymore.

DO find others who are willing to share their own struggles with you.

Having a support network more than anything else is about developing trust in someone.  If the people around you that show support can’t reciprocate by being vulnerable around you, they don’t deserve your trust.  Plain and simple.  There are unfortunately people out there who seek confidence in themselves by trying to keep you in a vulnerable position.  It makes them feel superior.  These are NOT people to entrust with your deepest vulnerabilities.  Having a support network should mean being willing to give OR receive care from the people you love most.  Even if their problems don’t look like yours, you can gain strength, inspire solutions or just be a calm sounding board for each other.  Give your trust to those willing to accept your own help rather than feed the ego of a person who just wants to be the hero.

DON’T focus only on filling your support network with people who have strengths you don’t have.

Many times we want to idolize or put on a pedestal the people who have talents, gifts or expertise that we wish we had.  When we look at ourselves and don’t see those things we think that the people who do may have all the answers.  But, people who have what you don’t may not have come to acquire it the same way you are trying to.  Does the super fit person you want to be like know what it’s like to struggle with their weight?  Maybe they seem to always be SO happy but, have they ever felt depression to know the contrast?  They eat SO healthy but have they struggled with an addiction to food before?  We all have gifts as well as skills but don’t confuse the two.  They are very different.  Someone with a gift for something may not necessarily have the experience of working for it to conceptualize how to help you.

It can be very hard to open up to people and tell them that you are struggling with something.  The questions swirl in your head:

What if they think I’m just being too needy? 
What if they don’t talk to me anymore or treat me differently? 
What if they don’t take me seriously?
What if they don’t know how to help me?
What if they don’t WANT to help me? 

I always say…”The what ifs will kill you!”  While some of these may be possible, it can actually be freeing to understand who is a “fun friend” and who is a “confidant”.  When you are saddled with a hard situation you’ll be so much more at ease knowing who you can turn to than living in a world where you feel you can’t share anything with anyone.  That’s a miserable way to live!

Some of these statements may seem harsh but building a network of people you know you can turn to with your problems should be a very scrutinized process.  Taking the time to choose wisely now will help you to avoid sharing with people who are not willing or capable of supporting you.  Most importantly, knowing the difference between an acquaintance, a friend, and a confidant can save a lot of heartache and disappointment from assumptions about people you thought you knew differently.

Stay Motiv8ed!

Coach Joe