Monday, November 26, 2018

Turning Your Mountains Into Hills!

Hi Motiv8ers,

 Before we get into the Motiv8ion just wanted to share how you can give back to Motiv8. If you enjoy our services and this blog then please use the link below. It is our Amazon banner ad. Before you purchase anything on Amazon please click on this link below and after you purchase your item it will give Motiv8 a little kick back. No extra charge to you. Here is the link: https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1

Now on to the tips! =)

Coach Ty here with another Motiv8 tip to help improve your life!

Let me ask you a question. Do you set New Year's Resolutions?

Are you someone who likes to set big goals?

Are you someone who enjoys talking about how you are going to start eating right and drop 20 pounds? Or next year you are going to finally start that workout program?

Think about some of the goals you enjoy talking about but haven't started yet.

Why haven't you started them? Why does it seem so hard to just get started on your goal?

Turns out getting started is a lot harder then just talking about it.

To get an understanding of why this is we need to think about two words.

Motiv8ion and Execution

Motiv8ion is important because it is what sparks the idea and gets us excited. When you watch a movie, or go to a motiv8ional seminar, or read a blog post about getting healthy, all of these avenues might give you an idea that sparks your interest. In that moment, your brain releases dopamine making you feel awesome. You find yourself wanting to tell the whole world about your new idea. It feels great and is exhilarating to talk about a new lifestyle that you are passionate and Motiv8ed to experiment with. But, when it comes time to execute this new idea, you find yourself to uncomfortable or overwhelmed by how hard it sounds to even get started. For example, you have never ran a marathon before, or maybe not even a 5k, so how are you going to get through 26.2 miles. It is too uncomfortable to even think about running that far. Or you hate vegetables. So how in the world are you going to start that new diet if you can't even stand eating half of the food on the meal plan?

So how do you over come this obstacle?

You have to break you goals down from hard to easy.

Turn Your Mountains into Small Hills

You have to break down your big goal into smaller day-by-day, week-by-week tasks. These tasks must be simple for your mind to comprehend so that you can easily add them into your already busy schedule.

Remember, consistency is the key here. If you can't practice the daily actions needed to help you reach your goal, then your dream will never happen.  

So, the first step in conquering your new big goal is....

Focus on the easy first step!

Figure out what your goal is. Then find a program, an app, a coach, a book, an accountability buddy, a training plan, anything to help you break it down into easy manage steps.

For example, many of my Motiv8 clients are running the Austin 3M Half Marathon for the first time in January 2019.  They have never put their body to this type of test before, so naturally, they are nervous and have no idea if they can even complete the race. Many of them would probably talk themselves out of even trying if they had to do the training on their own. But what did I do to help them out? I broke down the whole process into a week-by-week training plan. I had them focus on only the first week, not the whole plan. By doing this, they can see how their body will hold up to the training plan. Don't fully commit to the marathon yet. Just do the first week of training and see how their bodies respond. If it feels good, then move on to the next week. Before they knew it, they were on their fourth week of training and completing their first 5 to 8 mile runs. Their confidence is increasing and the thought of finishing their first marathon is starting to be a possibility.  It all started by focusing on the first easy to take step.

Let's cover one more example: Diet! If you say that you want to get healthier, leaner, and feel all around better, then your diet and nutrition is the first place to start. But, the first thing you hear, from me or a diet book, is you need to switch your diet to a more whole foods diet. What does that mean? You need to eat more fruits, whole vegetables, whole grains, legumes, and lean meats and take out the processed junk. Then you look at yourself and say, "I can't do that, I hate vegetables and I eat a pop tart for breakfast every morning. I really don't want to change my habits and I really don't want to eat something gross."

But you look at yourself again and say, "But I know I need to change in order to get healthy."  In that moment, you might find yourself depressed because you just can't start the process. So what should you do first?  Find the small steps. If completely overhauling your diet is too uncomfortable, then take a small step. Write out the foods you love that you know are bad for you, but you don't want to give up. Then google healthy alternatives to those foods. If you love hamburgers, there are so many awesome delicious veggie burgers out there.  If you love pizza, research how to make your own from healthy ingredients. Keep the foods you love in your diet but just find a healthier way to prepare it, and your health will start to improve.

And, you know what else will start to happen? Through using healthier ingredients, your taste palate will also start to change, helping you enjoy the foods you use to hate.

So in conclusion:

If you want to run a marathon, find a training plan from a coach or online.
If you want to learn a new language, find a program that breaks it down into small goals.
If you want to get stronger and build muscle, find a training plan that starts where you are.
If you want to improve your budget, find a program that helps make it simple for you.

The world is full of programs, coaches, recipes, plans, books, apps, etc that will make your life easier and help you get started on any goal!

Don't settle with the person you are now.  Make an even stronger, smarter, healthier version of yourself and every year improve upon that person. Every year, make yourself stronger than the year before. You can learn anything and be anyone, just focus on the first step. 

The first easy step is the key to accomplishing anything!


Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

https://christopherreagan.juiceplus.com/us/en






Saturday, November 17, 2018

Turkey Day Tools & Workouts to Stay Motiv8ed!

What's up Motiv8ers!

https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1Before we get into the Turkey Day tips just wanted to share how you can give back to Motiv8. If you enjoy our services and this blog then please use the link below. It is our Amazon banner ad. Before you purchase anything on Amazon please click on this link below and after you purchase your item it will give Motiv8 a little kick back. No extra charge to you. Here is the link: https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1

Now on to the tips! =)


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

First, your Motiv8 tip of the day...

Before the holiday hits I want you to make a plan for Thursday, Friday, Saturday, and Sunday. Try to put in at least two workouts: one Motiv8 style workout (which I've included below) and one good hour-long run, jog, or walk.

The best days to do these workouts are Friday and Sunday morning. Friday morning is a good day to work off those holiday calories and shake that lazy holiday feeling. Sunday is important because exercise boosts endorphins, making it great way to get you fired up to conquer your week!

This Friday morning, I will be coaching a free workout at Ramsey Park starting at 9am. This workout is called operation Thanksgiving Recovery. =) If you are in Austin, come join us, bring a friend or family member, and let's have a great time!

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

My next tip is to help you make better decisions on Thanksgiving Day! 

As you know, whole plant based foods are always best with lean meats. But if you have to have that traditional thanksgiving meal along with those awesome desserts, try to use a few of the tips below so you don't fall into Lazy Town.  Check it out!

This Thanksgiving, go with the "Gobble," not the "Squawk"!

·         Squawk: Sweet potato casserole filled with butter and sugar
·         Gobble: Roasted, diced sweet potatoes with a little coconut oil, salt, and cinnamon

·         Squawk: Mashed potatoes fixed with milk and butter
·         Gobble: Mashed cauliflower seasoned with skim milk, chicken broth, garlic/garlic powder, and Parmesan cheese

·         Squawk: Store bought gravy high in fat and sodium
·         Gobble: Homemade gravy. Refrigerate the gravy to harden fat then skim the fat off. This will save a whopping 56 grams of fat per cup

·         Squawk: Dark turkey meat
·         Gobble: White meat and save calories and fat

·         Squawk: Appetizers high in carbs and fat such as crackers, cheese, and dips
·         Gobble: Fresh fruit and vegetable trays with hummus as a side

·         Squawk: Sodas, sweet tea, and excessive alcohol consumption
·         Gobble: Lots of water and if you do drink, wine has fewer calories and sugar than mixed drinks

·         Squawk: Skipping meals to “save calories”
·         Gobble: Eat a healthy breakfast to help avoid over-eating at the Thanksgiving table

·         Squawk: Traditional stuffing fixed with bread and sausage
·         Gobble: Stuffing made with wild or brown rice mixed with fresh chopped vegetables, sliced apples, and low sodium broth

·         Squawk: Green bean casserole fixed with cream soup and topped with fried onions
·         Gobble: Fresh green beans seasoned with herbs and topped with almonds

·         Squawk: Pecan pie made with corn syrup
·         Gobble: Pumpkin pie which has fewer calories, fat, and carbs

·         Squawk: Standing around the food while visiting increases the chances of mindless eating
·         Gobble: Go out for a brisk walk before dinner. The exercise will help decrease appetite and increase metabolism for burning off the Thanksgiving yummies

·         Squawk: Store bought sugary treats that are high in sugar, white flour, and processed
·         Gobble: Make your own holiday desserts. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.

Motiv8ers, take control of your holiday diet. Don't let it control you! Take care of your body!
 


Next, At Home Turkey Day Challenge Workouts...



The first challenge is a no-weight workout. This is a killer challenge and will have you burning those holiday calories in no time. Remember, when you finish a challenge, post on the Motiv8 Facebook page to help others to do the same.

Be an EPIC Turkey! 

Do a quick Warm-Up, then jump right in:

100 Jumping jacks

100 Squats
100 Bottom half squats
15 Burpees
30 Jump lunges
15 Burpees
30 Star jumpers
20 Push-ups
30 Pop squats
20 Push-ups
50 Plank saws
50 Full sit-ups
50 Mountain climbers
100 Bicycle crunches.
Butt Burners - 70 each leg
80 Calf raises

That's one crazy workout right there! If some of the reps are a bit much to do all at once, break up the exercises into smaller reps and do a few rounds until you hit the rep count listed.

 
 Seven Deadly Mini Monsters!!!!

I'll list the exercises first, then describe the workout. Here are the exercises:

10 Narrow to wide pushups (Do a wide pushup then walk your hands under your shoulders and do a narrow push-up. Then walk back to wide and do a wide push-up. Do 5 of each making 10.)
10 each arm Renegade rows or Lawnmowers
10 Squat to shoulder press
10 Step back lunges w/a bicep curl
10 Front raises
10 Overhead tricep extensions
10 Floppy burpees




Ok, here is the format for this workout:
 

Always start each round with 25 jumping jacks
and end each round with 15 jump squats

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

Round 2 (add an exercise and do it before the old exercise)
25 jumping jacks
10 renegade rows each arm
10 Narrow to Wide Push-ups
15 Jump squats

Round 3 (
add an exercise and do it before the old exercise)
25 jumping jacks
10 squat to shoulder Press
10 renegade rows each arm
10 Narrow to Wide Push-ups
15 jump squats

Keep adding exercises until you finish

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



Your Quick Ab Burner =)

Here we go:

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

then

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

then

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

then

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

lastly

50 Russian twists


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


Finally, many folks ask me about my favorite meal for Thanksgiving since I'm vegan. This is an easy answer =)

Sweet Potato Black Bean Chili!


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

Sweet Potato Black Bean Chili! 

Alright crew, those are your tips for the holiday break.

Motiv8ers, thank you for all of your support and letting Motiv8 help you with your fitness. If you keep up your hard work, we will be there to support you every step of the way.

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

Don't forget use our Amazon Banner Ad if you are going to purchase anything on Amazon to help support Motiv8. Just click on the picture:
https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1


Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!
https://christopherreagan.juiceplus.com/us/en