Saturday, June 30, 2018

The 1 Pound Diet!

Hi Motiv8ers,

Alright, I know what you are thinking. "Great, I'll finally learn how to drop a pound a week!" Well, this tip might help you do that, but this blog post isn't necessarily about weight loss. However, this tip can be used to help you meet your weight loss goals and still eat in abundance and feel full.

Let's get started.

Have you ever thought about how many calories are in a pound of food?

Just the other day I was reading Rip Esselstyn's new book "The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save Your Health." Rip states that your stomach can only hold about 3 to 5 pounds of food a day. It wants to hold that much food and your body craves it. So in order to feel full and happy in our day, you should eat that much weight of food.

So that got me thinking. How many calories are in a pound of each type of food we eat? The normal person needs to eat about 2,000 calories a day to meet their energy needs, but will that meet the 3 to 5 pound requirement as well? If you eat 2,000 calories in a day how much will all of that weigh?

So I went on google and asked, "How many calories are in a pound of ___."  I searched for several different types of foods and here is what I found:

A pound of normal pepperoni pizza 1,208 calories

A Pound of Apples 237 calories

A pound of olive oil is 3,998 calories

A pound of strawberries is 151 Calories

A pound of potato chips 2,428 calories

A pound of Sweet potatoes 389 calories

A pound of donuts is 2,057 calories

A pound of oatmeal is 306 calories

A pound of cheese 1,831 calories

A pound of lentils 516 calories

As you can see, the results are pretty shocking and it all comes down to three things: The foods that have the least amount of calories per pound are 1) foods that are a real living food, 2) not processed, and 3) have water and fiber. Water in your food has a huge impact on how many calories you take in. Let's look at grapes versus raisins.  A pound of grapes has 306 calories but a pound of raisins has 1,361 calories.  So what is the difference?


That is a huge difference! These two foods are exactly the same, except one is modified from it's original form and has something extracted from it.

So if you are trying to lose weight but you still want to feel full, focus on real whole foods that are lower in calories, have water weight, are nutrient dense versus calorie dense, and have fiber. This will help you reach your 3 to 5 pounds of food a day, but not go over your calorie goal.

So crew, take this info and start figuring out what you can eat a lot of in your day and what you should be limiting so you don't go over your calorie needs.

This is a pretty cool concept, right?

Motiv8ers, I know you have questions, so post below and let's start helping each other be happier and healthier.

If you would like to check out Rip Esselstyn Book "The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save Your Health" then click here and get Motiv8ed to take control of your health!

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty out!

Tuesday, June 5, 2018

Tess Godwin Motiv8er of the Month!

Hi Motiv8ers,

Today is a very special blog post. One, because it is launching our Motiv8er of the month series. But two, because it is highlighting a very strong and awesome individual!

Each month, starting now Motiv8 will be highlighting a Motiv8er that is excelling both mentally and physically.  Today I am highlighting the Motiv8er of the Month for May and this person has been such a positive example to the people around her. 
Crew our Motiv8er of the Month for May is.... Tess Godwin from the 7pm Ramsey workout!

Tess started Motiv8 back in late 2017.  The first couple of weeks at Motiv8 she was very cautious because the workouts were super challenging and I remember her saying that she was nervous about coming out but would give it a shot. And she did! Every week and each month I have seen her make huge improvements moving up in weights, trying harder exercises, and even losing 17 pounds so far. That is huge!  I have been so impressed by her effort to take this phrase to heart, "every day try to be a little better then the day before."

But, the main reason I have chosen her, is her mindset. A few weeks back Tess decided she wanted to try out the running group. She said she had never really been a runner before but wanted to give it a shot. By the second workout she came to me and said that she didn't know if the track workouts were for her. She said that her hips were hurting and the workouts were just really hard. She said that the following week she was just going to go back to just doing boot camp. 
But she didn't! She showed up again to the run group the following week and took this phrase to heart, "just do what you can and take it at your own pace." She stepped up to her discomfort and fought that voice that said she couldn't do it. And she said, "YES I CAN." Three weeks later she came back to me, gave me a high five, and said, "Ty that was awesome and my hips didn't hurt this time. I think I am getting the hang of this!"

Tess has shown some real mental strength over the past month and that is why she is our Motiv8er of the Month! =) Crew when you see her give her a huge high five!  She so deserves this recognition!

Now check out some words from Tess herself!

"Motiv8 Health and Fitness has been a huge lifestyle change for me. Motiv8 has provided all the knowledge and motivation I need to continue living a healthy and active life! 

I really enjoy all the interval training classes with each and every class being so different. I’ve always enjoyed working with weights, however I’ve never been able to see my physique change over a few months when working on my own. Thank you Ty for your creative, awesome but terrible tabatas and circuits!  I truly believe the high intensity interval training has helped me drop the 17lbs and build muscle tone. Beginning back in December 2017, I was ready to become a healthier me. After seeing those cones and attending the first camp I knew it was going to be a challenge to keep moving forward and to stay was tough! After that first class, I loved how I felt. Knowing that I made it to the park, finished the class and tried my best was the greatest feeling ever. That feeling feeds the drive to keep going and make it to that next boot camp. 

I have also started attending the track workouts. At first I didn’t think I would really benefit from running group or even just be able to finish a class let alone one lap around the track. I initially joined the track group to step it up a bit with my weight loss. At the boot camp classes while running the laps I struggled and I personally wanted to work on my endurance and speed. When I first started the running group my hips ached and my legs felt super heavy and tired. I continued to attend every week while trying to get in a run or two on my own outside of the group. I quickly noticed how strong my hips became and how my speed and endurance increased. This class has been the greatest challenge for me physically and mentally but so happy with my progress. I will definitely continue!

My mindset in going into each workout has changed dramatically. At first it was quite the struggle but when I get out of my car and grab my weights or put on my running shoes my mindset changes. I turn it up a notch, get positive and tell myself this class will give me a greater outlook, a calmer you and a healthier heart!  After completing each workout and giving it my all through the entire class, it is such a big accomplishment and a step closer to my goal.

I’ve changed my diet a bit as well with a big focus on whole foods with plenty of fruits and veggies. I have cut out most dairy and little or no processed foods. I limit my nut butters and high caloric foods like oil. New to my diet is beans, lots of fiber and whole grains such as brown rice and sprouted bread. 

Thank you to my family for introducing me to Motiv8. Thank you Ty for creating such an amazing company with a great concept and great coaches. Thanks for providing us with all your knowledge and leading all the classes that you do! Thank you fellow Motiv8ers for your support, motivation, dedication and high fives. 

Fellow motivators keep on moving forward. Think about why you first started your fitness journey. Remember to set goals and to give yourself that time in class to push yourself and give it your best! Stay Motiv8ed!"
Crew I hope you enjoyed this post and are feeling fired up to take your health to the next level.  Crew when you see Tess give her a huge high five. We are so proud of you Tess!

Stay EPIC and Don't Forget to Be AWESOME! 

Coach Ty Out!