Monday, October 30, 2017

Heart Rate Training for Weight Loss!

Hi Motiv8ers,

Hope you are having the best day. 

Below are three tips that I posted on the Motiv8 Running Crew Facebook page that got a lot of attention and is a topic that I have been hitting hard in our workouts.  I wanted to post these three tips in a place where they would never disappear and give you easy access to find this information again if you needed it.

Motiv8ers loosing weight, getting stronger for an upcoming race, or just improving ones over all health is always the biggest topic at our workouts.  We have been hitting the topic of nutrition hard to help you loose that unwanted body fat and give you the energy you need to help you feel awesome.  But, there is another tool that you can use to help shed off that unwanted body fat and help boost your energy.  That is....

Heart Rate Training!

Motiv8ers check out the three tips below and if you have an questions don't hesitate to post below.

Tip #1 Heart Rate Training! Why do it?

Motiv8ers have you ever wondered what good is a heart monitor or how do the hell do you use a heart monitor to help improve your running, biking, or to help you loose weight? Well let me give you a few training tips here that will give you some ideas.

First, in my research and experience I have found that in order to improve your running quickly and see improvements fast, you need to workout in the extremes. Make easy days easy and hard days really hard. I find most people pretty mush hover in the middle. The Grey Zone. They make easy days to hard because they want that feeling of accomplishment from a hard run and they don't push themselves hard enough on hard days because it is way to uncomfortable. 

Pushing to hard on easy runs prevents your cardiovascular system from recovering from a hard workout the day before and might start the process of a new injury because you are not letting muscles rest. This in all, will be wearing you down instead of helping you get stronger and faster.
So how do you know if you are pushing to hard on easy days or not pushing hard enough on hard days? You follow your heart rate!

Crew below is a graph that maps out the Heart Rate Zones! There are 5 zones and it is very important that you understand all 5. Also below I'll write out which zones you should stay in for each type of workout. Lets get started.

Note: This is for running workouts. If you only do Boot Camp then ask me in class about which zones you should be in for your workout.

Easy Runs: Zone 2 or low Zone 3
Tempo Runs: Zone 3 or low Zone 4
Easy Long Run: Zone 2 or Low Zone 3
Training Long Run: Zone 3
Long Intervals like 1/2 mile or Full Mile repeats: Zone 4
Short Intervals like 200m or 400m? Zone 5

Example: Yesterday I ran an easy 5 miles. Goal was to stay in Zone 2. Which means I had to keep my heart rate under 131. That is super low and my avg. pace was 9:30. Which for me feels slow and I wanted to push harder. But the training says don't. Hold back so your body can heal. And, Today I am going to do a 3 mile tempo run. Heart rate target for me is in between 148 and 152. Right at the top part of Zone 3. I'll keep you posted on how it goes.

Crew there is so much more advice I can give on this topic but for now lets stop there. Check out the graph, ask questions below, and lets start improving our running ability.

Tip #2 Do you eat a little bit the morning of your workouts or long runs?

In my opinion it comes down to what your goals are for that run. If you are already a fast runner and you are going to be pushing this long run hard, to help you get a PR on an up coming race, then I would say yes, eat a little bit before like a few pieces of fruit. This will give you a little bit of extra sugar/energy to burn during your run. Then while running start the process of gels every 30 minutes.

But if your goal is weight loss, or you are getting ready for an upcoming ultramarathon, then I would say no. Don't eat before you run. For weight loss and long distance racing it is important to train your body to burn fat for fuel. Only using your sugar,glycogen stores when you absolutely need to.

When you first wake up in the morning, your insulin level is quite low and most people are just starting to enter the fasted state, 12 hours after eating the last meal of the previous day. The worst thing you could do is to eat food, spiking insulin and glucose and immediately shutting off the fat-burning process. As soon as you put sugar into the system your body switches to that. So don't eat before the long run and fully enter the fasted state and burn stored body fat.

Note: it is important to not let your heart rate go above Zone 3 during this run or your body will switch from fat burning to burning Glycogen/sugar. As soon as your body enters Zone 4, which is an anaerobic state, your body needs a more efficient energy source to burn, which is sugar or glycogen that is stored in your muscles. This energy will burn out fast and at that point you will need to start the gel process.

So in conclusion. If you are training for a fast race to PR then eat before your long run. If you are trying to loose weight or train your body to burn fat for an ultra marathon, then don't eat before your long run so you can stay in the fat burning zone and remember to keep your heart rate low.

Last thing. If you don't eat before your run and want to stay in fat burning but your long run that day is going to take you around 3 to 5 hours then I would start eating a little bit every 30 minutes starting on the first hour. Just to make sure you don't crash and especially if you are new to this process.
Motiv8ers post below with your thoughts and do you eat before your run?

Tip #3  Zone 2 training for weight loss and base building for a marathon or half marathon!

Crew lets start with weight loss first. If you don't know what I mean by Zone 2 training then check out the picture above. Zone 2 is 60 to 70% of your max heart rate. As you can see this heart rate will improve general base fitness, improve recovery, and boosts your metabolism. If your goal for most of your cardio is weight loss, then staying in this zone is very important. Because look, once your heart starts to move into the Anaerobic zone, meaning high zone 3 or zone 4, your body needs a more efficient source of fuel. That fuel is glycogen, which is stored sugar in your muscles. Keeping your heart rate in Zone 2 will ensure that you are not working to hard and will keep you in that fat burning zone. For maximum fat burning do low intensity cardio in the morning before you have your first meal. You will start your cardio in a fasting stat and through staying in zone 2 you will see maximum fat burn. To understand this process more re read Tip #2.

If you are a Motiv8 boot camper in the morning and your heart rate gets high every day that is fine. Just don't eat in the morning so you can start in that fat burning zone and over the weekends just try to get in some low intensity cardio in the morning to maximize your results.

Now for marathon training. The theory is this. If you are new to running and you have never ran a marathon or half marathon before then you need to train your body to handle the work load. Your bones, joints, heart, lunges, and muscles are just not used to moving the amount needed to get through a marathon. To ensure that you are not over training, and to prevent an injury, you need to do a lot of easy miles first. Lets say you want to start training 5 days a week and we are going to do base training for the next month and a half to get you ready for the real marathon training coming soon. 4 of those runs need to be in Zone 2. The goal is to be moving your body and getting it used to putting in the miles. And don't get discouraged if your zone 2 is only a fast walk. Your heart rate will improve over time. This training will make sure you are not pushing the system to hard and help you start building that base you need without getting injured. Your recovery will be fast and you will find that your energy will stay stable. You won't have that extreme fatigue and tired feeling through out your week from training.

Now that one workout a week needs to be a run that you push pretty hard. You will push this run or workout in high zone 3 or zone 4. This run will help you improve that heart rate over time. But only one per week.

Motiv8ers I hope these three tips have helped you.  There is still a lot to discuss about on this topic so please join the Motiv8 Running Crew page or the Motiv8 HQ page for updates and to ask any questions you might have.  There is a ton of info here to get you started and use it to help you get started.  Remember I am right here to help you along the way.  Just reach out to me with your questions Motiv8ers.

No Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

Monday, October 23, 2017

There is POWER in a Clean Diet!

Motiv8ers we have a problem!

You hear me talk about this problem almost every day but why is it that many people don't take action on it!?!?!?

Did you know that processed foods are causing one of the biggest health crisis the world has ever seen. This crisis is happening right now with heart disease, type 2 diabetes, colon cancer, obesity, arthritis,  osteoporosis, and many other health issues.  Did you know that the majority of these health issues like high cholesterol, high blood pressure, diabetes, inflammation in the joints, obesity and much more can all be cured quickly by just focusing on the foods you put in your body.

Motiv8ers if you are eating foods like the ones below you will have a high risk of acquiring many of the major health issues posted above.
or these..

Many of you know me, Coach Ty, and many of you see me as possibly a freak of nature that runs marathons, 60k, and 100 mile races and I was just born with good genes.  Well that is far from the truth.  In high school and college I really wasn't fit at all.  I was a band guy that didn't do any sports and nor did I want to do sports or physical activity.  Running was hard and in college once I started training for my first marathon I was constantly managing injuries like a pulled hamstring, IT band pain, metatarsal fracture, and shin splints.

But back in 2009 I really started to focus on the foods I put in my body.  I took the whole foods nutrition to heart after studying what other runners diets looked like who were doing what I wanted to do. Once I cut out all of the processed foods and made sure I was eating enough each day every thing started to fall in to place.  I leaned up fast, I had more energy than I knew what to do with, building muscle became easy, exercising and running became fun, my recovery time became shorter, and my fitness journey sky rocketed quick!!

And all I did was take out the man made foods, brought in the whole plant based foods, and made sure I ate enough each day.

Now Motiv8ers don't take my word for it.  Motiv8er David Valenti has a similar story.

David Valenti is 52 years old and if you talked to him now he would tell you that he is fitter than he has ever been in his life.  He is setting personal records in triathlons, Half marathons, 10k's, 10 milers, building muscle faster then he ever has before, and on his birthday we did 520 Burpees to celebrate just how fit he has become.

Has he always been this fit though!?!? not at all.  Check out his before and after pic.

David has been training with me, and our crew, for a little over 4 years now.  This morning at the 5:30am Ramsey SET he told us his story and said in the first two years he would just show up to the workouts regularly but he didn't pay much attention to the foods he was putting in his body.  He would eat basically what ever he wanted.  In that time frame he lost 3% body fat,  he was still racing but no real improvements, and the fitness gains and muscle growth came slowly.

Then I sent our group an email about the importance of focusing on your nutrition and how nutrition is almost 90% percent of the fitness journey. And then, something clicked in his head.  he took that message to heart. David began to take out the process sugars and focused on a more whole foods nutrition plan and he went from an average person to a fitness prodigy in a short amount of time.  Exercise became fun, muscle starting growing fast, and in just a few months he dropped 20% percent body fat.  That is huge and all he did was put the right foods in his body, took out the wrong foods, and focused on little bit of exercise consistently each day.  Now, all of you know him as EPIC FIT DAVID!!  I have a hard time keeping up with him in the workouts now. =)

Motiv8ers there is power, energy, health, happiness, longevity, and constant improvements when you have a clean diet focused entirely on whole fruits, vegetables, legumes, whole grains, nuts, and small amounts of lean meats.

So what is your Goal?

What path will you choose?

You don't have to starve yourself either.  You just have to choose the right foods!

  Motiv8ers the Motiv8 team is here to help.  If you are ready to take action but don't know where to start then reach out to your Motiv8 Coach or reach out to me.  We will help you focus your goals into small tasks that you can take daily so you can become the person you want to become.

Also Crew check out past blog posts to give you tools to help you form those healthy habits you will need to make the change you are looking for and keep those changes.

All it takes is you saying, "I AM READY TO MAKE A CHANGE!"

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

Take action now because the Motiv8 Team and I want you to be just as EPIC as we know you can be!

More Nutrition info coming soon.

Coach Ty Out!!

See you at your Motiv8 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!