tag:blogger.com,1999:blog-78627235939313350532024-03-12T15:03:41.056-07:00Motiv8 Health & Fitness | Nutrition, Weight Loss, & Health TipsMotiv8’s goal is to give you the tools, habits, motivation, and nutrition tips to help you see improved strength, weight loss, and increased energy.Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.comBlogger94125tag:blogger.com,1999:blog-7862723593931335053.post-69529402968749075612019-01-01T08:11:00.000-08:002019-01-03T08:58:05.181-08:002019 Motiv8 Health Success Guide!<br />
Hi Motiv8ers and EPIC people looking to get a jump start!<br />
<br />
If
you are reading this blog post, that means we are now in 2018 and you
are looking for something to help guide you to be a healthier,
more productive, and stronger version of you.<br />
<br />
Will this blog help you become healthier? YES!<br />
Will this blog help you get stronger? YES!<br />
Will this blog help you become more productive? YES!<br />
Will this blog help you become happier? YES!<br />
<br />
What
it will not be able to do, however, is hold your hand. It will not pull you out of your
comfort zone and make you take action. This step has to come from you.<br />
<br />
Folks, 2019
needs to be the year that you take control of every aspect of your
life. Stop saying "next week or next year." You want to be healthier?
Then do it. You want to be stronger? Then do it. You want to make more
money? Then do it. You want to live a life that you are proud of? Then
make it happen!<br />
<br />
You are the creator of your life and there is nothing holding you back but you!<br />
<br />
So in 2019, don't make excuses, just make things happen!<br />
<br />
Motiv8ers,
below you will find an overview of all the Motiv8 blogs that we put out
in 2018. Find the topics that cover the part of your life that you
struggle with and use the tips as tools to help you make a
change starting right now! <br />
<br />
<u><b>Let's get started. Your 2019 Healthy Success Guide Starts Now!</b></u><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLo2LjurWx0kD8GMKfCZlFtziremNVqzgFi5N3JWUhLLz8buukf9CdQWNJLHG9WvcZz0YbRKalnbLxA9eUqcqnAwe39e5IdR-Dlk_OejWKbY_sS4gyZP22X8s65yks655OkwCkoxGD-bum/s1600/shutterstock_165529670.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLo2LjurWx0kD8GMKfCZlFtziremNVqzgFi5N3JWUhLLz8buukf9CdQWNJLHG9WvcZz0YbRKalnbLxA9eUqcqnAwe39e5IdR-Dlk_OejWKbY_sS4gyZP22X8s65yks655OkwCkoxGD-bum/s320/shutterstock_165529670.jpg" width="320" /></a></div>
<br />
<b>Self Image, Limiting Beliefs, Habits
and Routines: </b><br />
<br />
If
your habits and routines are not supporting the changes you want to make, you will never be successful. You have to learn to
change YOURSELF first before you can take action and make
yourself healthier. Check out these blogs below.<br />
<b><br /></b>
Self Image and Limiting Beliefs:<br />
<br />
All of these blogs focus on mindset and
positive thinking. Change your mind and your life will change.<br />
<br />
<a href="https://motiv8fitness.blogspot.com/2016/05/change-your-self-imagechange-your-life.html">Change Your Self Image, Change your Life!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/10/time-to-smash-your-limiting-beliefs.html">Time to Smash Your Limiting Beliefs!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/03/do-you-know-how-to-think.html">Do You Know How To Think? </a><br />
<a href="https://motiv8fitness.blogspot.com/2016/02/need-motiv8ion-time-to-be-epic.html">Turn Motiv8ion Into Determination!</a><br />
<a href="https://motiv8fitness.blogspot.com/2017/09/how-to-fight-lazy-voice.html">How to Fight the Lazy Voice!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/10/how-to-become-more-productive.html">How to Become More Productive!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/03/how-to-achieve-dream.html">How to Achieve a Dream! </a><br />
<a href="https://motiv8fitness.blogspot.com/2016/05/whats-up-motiv8ers-coach-ty-here.html">Be Somebody's Hero!</a><br />
<a href="https://motiv8fitness.blogspot.com/2017/01/how-hiit-training-changed-me.html">How HIIT Training Changed Me! </a><br />
<a href="https://motiv8fitness.blogspot.com/2016/04/how-to-get-out-of-plateau.html">How to Get Out of a Plateau!</a><br />
<br />
Habits
and Routines: These blogs focus on how to take the first step in forming
goals, taking action, creating healthy habits, and how to stay successful in the long-term.<br />
<br />
<a href="https://motiv8fitness.blogspot.com/2017/11/turning-mountains-into-hills.html">Turning Mountains Into Hills!</a><br />
<a href="https://motiv8fitness.blogspot.com/2017/12/tys-experience-with-turning-mountains.html">Ty's Experience With Turning Mountains Into Hills!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/07/how-to-adopt-new-habitbreakfast-recipes.html">How to adopt a New Healthy Habit!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/11/3-steps-to-making-new-lifestyle-change.html">3 Steps to making a new lifestyle Change Stick!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/06/how-to-stay-focused-motiv8ed.html">How to Stay Focused and Motiv8ed </a><br />
<a href="https://motiv8fitness.blogspot.com/2016/04/why-track-your-progress.html">Why Track Your Progress?</a><br />
<br />
I
know this list might seem daunting, but you have to change the person you are
now if you want to make a positive change in your health. Don't overlook this part of the journey.<br />
<br />
<u><b>The Nutrition Advice You Are Looking For! </b></u><br />
<br />
<b>What to Eat! </b><br />
Let's
start off with the Motiv8 Clean Eating Challenge. Don't know what to eat? Check out the blogs below and see what
Motiv8 recommends as the best diet to help you see peak performance.<br />
<br />
<a href="https://motiv8fitness.blogspot.com/2016/10/28-day-motiv8-clean-eatingchallenge.html">28 Day Clean Eating Challenge!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/11/tys-personal-experience-with-clean.html">Ty's Personal Experience with the Clean Eating Challenge!</a><br />
<br />
<br />
<b>How to Count Your Calories!</b><br />
Motiv8ers,
counting your calories is the number one way to see if you are eating
enough or if you are eating too much. When trying to lose weight,
counting your calories is the best way to help you realize just how much
you should be eating
every day. Check out the blog to learn more and to easily get started.<br />
<br />
<a href="https://motiv8fitness.blogspot.com/2017/08/calorie-counting-made-simple.html">Calorie Counting Made Simple!</a><br />
<br />
<b>Take Control of Your Eating!</b><br />
Next
is information on how to take control our your nutrition, how sugar
digests in your body, and how to eat to help you lose weight and have
more energy than you have ever had.<br />
<br />
<a href="https://motiv8fitness.blogspot.com/2017/12/change-your-environment-to-build.html">Change Your Environment to Build Happiness and Health </a><br />
<a href="https://motiv8fitness.blogspot.com/2016/03/how-to-be-more-disciplined-in-your.html">How To Be More Disciplined in Your Nutrition! </a><br />
<a href="https://motiv8fitness.blogspot.com/2016/03/why-you-have-no-energy-feel-so-tired.html">Why You have No Energy and feel so Tired!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/08/there-is-power-in-clean-diet.html">There is Power in a Clean Diet!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/06/make-every-thing-you-eat-have-purpose.html">Make Every Thing You Eat Have a Purpose!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/06/hydration-and-why-it-is-so-important.html">Hydration and Why it is So Important!</a><br />
<a href="https://motiv8fitness.blogspot.com/2017/10/heart-rate-training-for-weight-loss.html">Heart Rate Training for Weight Loss!</a><br />
<br />
Back in April we did a fiber challenge. Check out these blogs to
see what the challenge is and really understand why fiber is so
important.<br />
<br />
<a href="https://motiv8fitness.blogspot.com/2016/01/fiber-and-microbiome.html">Fiber and the Microbiome!</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/03/a-nutritional-call-to-action.html">A Nutrition Call to Action! </a><br />
<a href="https://motiv8fitness.blogspot.com/2016/04/did-you-count-your-fiber.html">Do You Count Your Fiber?</a><br />
<a href="https://motiv8fitness.blogspot.com/2016/04/why-eat-beans-daily.html">Why Eat Beans Daily?</a><br />
<a href="https://motiv8fitness.blogspot.com/2017/04/green-smoothie-challenge-for-april.html">Green Smoothie Challenge for April!</a><br />
<br />
<b>Lastly, Results!</b><br />
<br />
Motiv8ers,
it is awesome to talk about all of this, but do we know if it actually
produces results? It absolutely does! Check out these two blogs below.
The first one is about Ryan Shonts. He followed our advice to the T,
dropped 45 pounds, and now has tons of energy. The second
blog is about a few of our Motiv8ers who have also had awesome success
following the program.<br />
<br />
<a href="https://motiv8fitness.blogspot.com/2017/01/how-ryan-became-new-person.html">How Ryan Became a New Person!</a><br />
<a href="https://motiv8fitness.blogspot.com/2017/02/motiv8-success-stories.html">Motiv8 Success Stories!</a><br />
<br />
Motiv8ers
I hope this blog helps you.<br />
<br />
Lets start taking control of our health and make 2019 the best year yet.<br />
<br />
Use this blog as a guide to help you on your journey. Read over one blog post a day and I promise you will find the information and tools you need to become the healthiest you have ever been.<br />
<br />
If you have any questions post below or email me at info@motiv8fitness.net<br />
<br />
Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty Out!Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com13tag:blogger.com,1999:blog-7862723593931335053.post-14898223162583130592018-12-09T10:44:00.000-08:002018-12-10T09:54:56.702-08:00Change Your Environment to Build Happiness & Health |<span class="a-size-base review-text" data-hook="review-body">Motiv8ers!</span><br />
<br />
<span class="a-size-base review-text" data-hook="review-body">We have a problem.</span><br />
<br />
<span class="a-size-base review-text" data-hook="review-body">2019 is just around the corner and I know many of you are already starting to set those New Year Resolutions.</span><br />
<br />
<span class="a-size-base review-text" data-hook="review-body">Resolutions like..</span><br />
<ul>
<li>Exercise more </li>
<li>Lose weight </li>
<li>Eat healthier </li>
<li>Take a more active approach to health </li>
<li>Learn a new skill or hobby</li>
<li>Spend more time on personal well being </li>
<li>Spend more time with family and friends</li>
<li>Drink less alcohol </li>
<li>Stop smoking</li>
</ul>
<span class="a-size-base review-text" data-hook="review-body">Now
ask yourself, and be completely honest, will you actually accomplish
these new goals in 2019? Or, will you fall off after just two weeks like
many of us have done in the past?</span><br />
<span class="a-size-base review-text" data-hook="review-body"><br /></span>
<span class="a-size-base review-text" data-hook="review-body"><a href="https://www.amazon.com/gp/product/1426218486/ref=as_li_tl?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=1426218486&linkId=b95c39691464bd46154c39470c518d18">Dan Buettner, author of "The Blue Zones of Happiness", </a></span><span class="a-size-base review-text" data-hook="review-body">says
that people only have so much willpower to force themselves into a new
habit. And for most of us, that willpower doesn't last long. However,
he states that if you can set up your social, work, and home environment
in a way that promotes developing a healthy routine, you can be
successful in the long term. </span><br />
<br />
<span class="a-size-base review-text" data-hook="review-body">Dan
states that the happiest people in the world live in environments that
promote the type of lifestyle they want to live. Now, many of us can't
control where we live, or who we live or work with, but we can control
the environment that we live in.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<span class="a-size-base review-text" data-hook="review-body"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR54qB6fI7YmfgPYI6rgqCGUF2_ic03R2ynRbn4CwX6cFmBHiLwZT17ggRcB2KwBXcjSdswOfa9m7N_iOJldTf7oZmjWzF-k9sRSjTu1R4afVLnV23bN3GX6sW3FDJDaEdIRllgXtvD_-l/s1600/change-your-environment-change-your-life.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="330" data-original-width="660" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR54qB6fI7YmfgPYI6rgqCGUF2_ic03R2ynRbn4CwX6cFmBHiLwZT17ggRcB2KwBXcjSdswOfa9m7N_iOJldTf7oZmjWzF-k9sRSjTu1R4afVLnV23bN3GX6sW3FDJDaEdIRllgXtvD_-l/s320/change-your-environment-change-your-life.jpg" width="320" /></a></span></div>
<span class="a-size-base review-text" data-hook="review-body"><br /></span>
<span class="a-size-base review-text" data-hook="review-body">Bringing us to our topic of the day.</span><br />
<span class="a-size-base review-text" data-hook="review-body"><br /></span><b>
<span class="a-size-base review-text" data-hook="review-body">Turning Your Home Into a Temple of Health and Productivity</span></b><br />
<br />
<span class="a-size-base review-text" data-hook="review-body">We
have two main points to cover. If you can find the strength to
tackle these two tasks before 2017 is over, you will be successful in
2019. That is a FACT!</span><br />
<br />
<span class="a-size-base review-text" data-hook="review-body">Let's get started....</span><br />
<br />
<u><b><span class="a-size-base review-text" data-hook="review-body">First, Turn Your House into a Temple of Health!</span></b></u><br />
<br />
<span class="a-size-base review-text" data-hook="review-body">What does that mean?</span><br />
<br />
<span class="a-size-base review-text" data-hook="review-body">GET THE JUNK FOOD OUT!!! </span><br />
<span class="a-size-base review-text" data-hook="review-body"><br /></span>
<span class="a-size-base review-text" data-hook="review-body">Motiv8ers,
your home should be the one place that you are not tempted to eat the
bad foods that you are addicted to. I hear this so often from so many
of you,</span> "I just can't kick my cookie, chip, or candy addiction." Why is that? Because these foods are right in front of you every day.<br />
<br />
Think about yourself in your home. This is where you relax, watch
movies, spend time with family, and possibly even work. What do we love
to do when we are relaxing or focusing?<br />
<br />
EAT! <br />
<br />
We
love to have a great meal or snack when we are working,
relaxing, or spending time with family. Do you really think you will be
able to resist that bag of chips or chocolate bar and go for the bag of
carrots instead if both where sitting on your kitchen counter? No way!<br />
<br />
In
order for you to be successful with your 2019 diet goals and start
seeing that health and weight loss you are looking for, your home has to
promote the new lifestyle that you want to adopt.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZjOMv58zx185oOzNNoYcxWm1kCcM11Qdmt6DGK5nGtsm1iGttGZt1yFtIRSCk7eh9PmeOW9tN68djG93jpVDNKbtQWVD4sOjHhanDcQqSxqs3sJ7L6lq9u4SCS8sNYK2YlwV-LNKRFfii/s1600/Junk-Food-.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="410" data-original-width="740" height="110" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZjOMv58zx185oOzNNoYcxWm1kCcM11Qdmt6DGK5nGtsm1iGttGZt1yFtIRSCk7eh9PmeOW9tN68djG93jpVDNKbtQWVD4sOjHhanDcQqSxqs3sJ7L6lq9u4SCS8sNYK2YlwV-LNKRFfii/s200/Junk-Food-.jpg" width="200" /></a></div>
So throw out the junk!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOa49Fieo0VO3rRdPat1emzwUxCHqrvo5xfKdhgMBTR0beApxySaA3egQXvJA545BBQgJUvxFLkH0ClFMWX-PHPEPkToJRgiFSIIEcsH3mIXMq7qUFIPg5AHIiU-463Kjl8mrgmA6D-wn1/s1600/index.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="191" data-original-width="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOa49Fieo0VO3rRdPat1emzwUxCHqrvo5xfKdhgMBTR0beApxySaA3egQXvJA545BBQgJUvxFLkH0ClFMWX-PHPEPkToJRgiFSIIEcsH3mIXMq7qUFIPg5AHIiU-463Kjl8mrgmA6D-wn1/s1600/index.jpg" /></a></div>
DO IT! <br />
<br />
If
it isn't around, you won't want it. Out of sight, out of mind! I know
this might be hard to do but it is a step that has to be done. If you
want your health to improve, you have to make the bad food hard to
get and the healthy food easy to get.<br />
<br />
Do not allow the junk food to enter your temple of health!<br />
<br />
Instead of stocking up on junk food, stock up on healthy food like this:<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLU8e08x1LIxFX63WjQGLgqd9ngStEUjfOtGr-rkSVQRZMCnGyCsqVX0jvfi-1DheLNkw06FF-WSIA-qAi8KRQArmDO2IoRf0sbpkFJ9x00OcmxziuvYo0K8PHcms1xSdtJDhw6zJHCdn9/s1600/ea3f0048ea622fda8308632062b982ce--eating-well-eating-clean.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="500" data-original-width="500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLU8e08x1LIxFX63WjQGLgqd9ngStEUjfOtGr-rkSVQRZMCnGyCsqVX0jvfi-1DheLNkw06FF-WSIA-qAi8KRQArmDO2IoRf0sbpkFJ9x00OcmxziuvYo0K8PHcms1xSdtJDhw6zJHCdn9/s320/ea3f0048ea622fda8308632062b982ce--eating-well-eating-clean.jpg" width="320" /></a></div>
If
your home only has the foods above, what do you think you will snack on?
Probably strawberries and blueberries. You wouldn't even be thinking
about chips. Can you get fat eating fruit and vegetables? I would like
to see you try! =)<br />
<br />
Am I saying you should
stop eating the foods you love? No way. I am saying to put these junk
foods into a category called "my special occasion foods."
Alicia, my fiance, and I still enjoy ice cream or cookies, vegan of
course. But when we want these foods we make an effort to go out and
either make it a date night or for some special reason or event. We
never have these types of food stocked up in our apartment. At home, our
snack foods are carrots, dates, oats, celery, or bananas. <br />
<br />
Crew, take this step. This is a huge one for your success.<br />
<br />
<u><b>Second, Declutter Your Home! </b></u><br />
<br />
Have
you ever heard of Feng Shui? Feng Shui is the practice of arranging
your home in a way that promotes the most positive and happiest energy.
Having a lot of stuff in your home that you don't use and is just taking
up space could be having a negative effect on your life and energy.
There is a documentary on Netflix called the Minimalists and they state
that the less you have, the happier you will be. The more you have, the
more you will feel tired, overwhelmed and stressed. Getting rid of
stuff that you are attached to can be hard, but once it is out you will
start to feel more free. Trust me, I sure have. Let's take a lesson from
the minimalists.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgODS51oPRDc9HhT4IBCCEqM653KhRGD_jB7xr0v5ZE3muu0IZbslJ06fZNwpkDBizH2Xix5H3_PzH0bL5Rq8c6UudTB0C2x2tFvy3pC5LA6WkfV4cptlUnhPY7XJh4hI9rJGjCBqcc0o57/s1600/Decluttering-regole-auree.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="452" data-original-width="678" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgODS51oPRDc9HhT4IBCCEqM653KhRGD_jB7xr0v5ZE3muu0IZbslJ06fZNwpkDBizH2Xix5H3_PzH0bL5Rq8c6UudTB0C2x2tFvy3pC5LA6WkfV4cptlUnhPY7XJh4hI9rJGjCBqcc0o57/s200/Decluttering-regole-auree.jpg" width="200" /></a>Be
open to this statement: If you haven't thought of it, used it, or
touched it in the past 6 months, minus cold weather clothes, then it
needs to go! WOW! "You mean you want me to get rid of my old high school
clothes, or my old college books, or all my old childhood stuff that I
love?" Yup! Get it out!<br />
<br />
<br />
To give you an example!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI_gKaNtDzBtzbMYu8qLui_Gho9kaAjcCYE9-WXA_NQJb2KMixg3qoDGcVpojoaouZeAQH5Gy8JW5GmgdAh8f9M_qaTFPNJZz1w3MlddlzxnzZxln_kg2qrvP12oPGWS6zMxUzF09qkA5C/s1600/alex-before-after-helen-sanderson-declutter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="1000" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI_gKaNtDzBtzbMYu8qLui_Gho9kaAjcCYE9-WXA_NQJb2KMixg3qoDGcVpojoaouZeAQH5Gy8JW5GmgdAh8f9M_qaTFPNJZz1w3MlddlzxnzZxln_kg2qrvP12oPGWS6zMxUzF09qkA5C/s320/alex-before-after-helen-sanderson-declutter.jpg" width="320" /></a></div>
Get
rid of the stuff you haven't looked at in years. It is only making you
more stressed and unproductive. It will be hard to let go of the
objects that you have attached memories to, but you will be thankful you
did.<br />
<br />
Motiv8ers, over the past few
weeks I have been asking many of my clients how their diets are going.
All I can say is that they really need to take action on the
two steps above. <br />
<br />
If you want to be happier and
healthier, your home needs to promote that lifestyle. Start now before
2018 is over and start a whole new you in 2019!<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTBntBDvSFrl1kcI_BuxUBb_oh_lWRM8FkVeKH68jzJRNxYDOE01alKzWo73Ngi1EJC5TfuY_DqFAF2CbdPYUDHdarhRyj31T5kOru6GY-6ClI82fI0qKMox7CIQEfwUnP_QxZesKmZG6V/s1600/515z3YTeaCL._AA300_.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="300" data-original-width="300" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTBntBDvSFrl1kcI_BuxUBb_oh_lWRM8FkVeKH68jzJRNxYDOE01alKzWo73Ngi1EJC5TfuY_DqFAF2CbdPYUDHdarhRyj31T5kOru6GY-6ClI82fI0qKMox7CIQEfwUnP_QxZesKmZG6V/s200/515z3YTeaCL._AA300_.jpg" width="200" /></a>Motiv8ers if you would like to check out Dan Buettner's Book The <u>'<a href="https://www.amazon.com/gp/product/1426218486/ref=as_li_tl?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=1426218486&linkId=b95c39691464bd46154c39470c518d18">Blue Zones of Happiness' then click here.</a></u> Promise you will love the tips and advice that he gives.<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Motiv8ers Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Merry Christmas!!<br />
<br />
Coach Ty Out!<br />
<br />
Also if you would like to help out Motiv8 use the amazon link below
or click on the picture. After you click, go about your amazon business
and Amazon will give us a little kick back. Thank you so much Motiv8ers. <a href="https://www.amazon.com/gp/product/0470888547/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0470888547&linkCode=as2&tag=motiv8fitne0f-20&linkId=8043c20f28c341f9357ecc595274e63d">Amazon Link!</a> <br />
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Lastly Check out Juice Plus Motiv8ers. If you are looking for a whole foods multi vitamin that is healthy and will help you start to love fruits and vegetables then this is the product for you. Just click on the picture below.</div>
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<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com3tag:blogger.com,1999:blog-7862723593931335053.post-41044057601430517212018-12-02T09:46:00.000-08:002018-12-03T09:18:59.652-08:00Start Those New Year Resolutions Now!Whats up Motiv8ers!<br />
<br />
Coach Ty here with another Motiv8ion tip for your Epic Monday!<br />
<br />
Crew, we have one month left in 2018. The trend for most folks shows that we tend to slack off in December. When it comes to our goals, we usually put them on the back burner, saying "I'll get serious about them when the New Year starts."<br />
<br />
But why wait? Why wait for the New Year to start making yourself the person you have always wanted to be? Why are you letting yourself go over the holidays and falling back into your bad habits?<br />
<br />
Crew, remember that exercise and nutrition shouldn't be a program or a diet that you do when you want to be healthy. It should a part of your lifestyle. That is just who you are. A fit healthy person that exercises regularly and eats a whole foods diet for the majority of your week.<br />
<br />
Now that you are a little fired up and Motiv8ed, let's talk about New Year Resolutions.<br />
<br />
Do you set New Year Resolutions? Why or why not? Are you Motiv8ed and excited to set a new goal that sounds challenging for 2018?<br />
<br />
In Motiv8, I recommend setting New Year Resolutions. If you never set a goal you will never have the drive and desire to improve your current self. If you don't know where you are going, then how will you know where to start? Setting goals and resolutions are important for Motiv8ing yourself to start.<br />
<br />
But if you only think about the goal, you will fail!<br />
<br />
What do I mean by that?<br />
<br />
A while back, I was listening to the Rich Roll podcast Episode 310 with Jon Gordon, a bestselling author and prolific keynote speaker. He was discussing a talk he had with a collegiate sports team. His goal was to get this team fired up about making their upcoming season the best they had ever had. First, he asked that each athlete take out a pen and paper and spend the next ten minutes writing out their goals and dreams for that season.<br />
<br />
Once the ten minutes were up, he said, "I want you to take those goals and rip them up." In that moment he saw a lot of upset faces. They had just spent ten minutes writing them out!<br />
<br />
But then he said, "I don't care about your goals and dreams, I care about what you are going to commit to, to make those dreams and goals come true!" Goals give you a place to start, but goals alone will have you failing in the long run. Your main focus needs to be on the day-to-day, week-by-week actions to make that dream a reality.<br />
<br />
Sounds a lot like last week's blog post right? =) Remember <a href="https://motiv8fitness.blogspot.com/2017/11/turning-mountains-into-hills.html">Turning Your Mountains into Hills!</a><br />
<br />
Motiv8ers, this brings me to my main topic of the day!<br />
<br />
<u><b>What will you commit to in December! December Commitment Challenge!</b></u><br />
<br />
Motiv8ers, every month we take on some sort of challenge to help you take that next step in your fitness and health. This month I want you to take on the December Commitment Challenge!<br />
<br />
Before you go crazy with your New Year Resolutions, let's start small. Get into the habit of picking a goal and then writing out the small actions you need to do each day to reach that goal. <br />
<br />
Right now, think of a goal that you wanted to conquer in 2017 but didn't. Just one. Let's start small so you can get the hang of it. Also, let's keep this goal in the exercise and nutrition realm.<br />
<br />
Did you slack on your diet? Did you not lose those 10 pounds? Have you not conquered that half marathon yet? Are you not able to do as many push ups as you wanted? <br />
<br />
What is that one goal that you really wanted to accomplish?<br />
<br />
Let's revisit that goal. Write it down on a sheet of paper. Now, think about what you need to do every day to actually achieve this goal. Remember, start small!<br />
<br />
Those actions are the commitment that you are going to make for the December Commitment Challenge!<br />
<br />
Let's see a few examples:<br />
<br />
1. If your goal was to lose 10 pounds, commit to a healthier whole foods diet. Break it down even further. When are you going to go to the grocery store and what foods will you buy? Find recipes to fit the foods that you are committing to eating and then plan when you will prepare these meals. Plan everything into small, easy-to-do actions.<br />
<br />
2. If your goal is to run a half marathon, find a plan that breaks down your training. Your plan should show each week with easy, manageable miles that slowly progress as you get stronger.<br />
<br />
Note: Make sure you focus on committing to a positive action that you will be doing each week. Don't focus on a negative action that has you doing nothing. For example, don't say "I am going to stop drinking cola cola every day." Focus on the action that will replace that cola cola. <br />
<br />
Motiv8ers, what are you committed to doing in December to help you get stronger and healthier?<br />
<br />
Think about it and post below. Helping each other stay committed to our goals is a huge part of this process, so make sure you share what you are going to do. Motiv8ers, share your commitments in your Motiv8 Camps this week. Let's do this!<br />
<br />
So, you might be wondering, what is my commitment?<br />
<br />
Making time in my busy schedule during the week to fit in my runs. Many times I say "I just have too much work to do" that I never plan my weekly running workouts into my schedule. I just do it when I have time. So this month, I commit to running 6 times a week with a minimum of 2 miles. =)<br />
<br />
Motiv8ers, let's do this.<br />
<br />
Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty out!<br />
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P.S. If you would like to check out a book by Jon Gordon, the book "The Carpenter: A Story about the Greatest Success Strategies of All" is a fantastic read.<span style="color: red;"><a href="https://www.amazon.com/gp/product/0470888547/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0470888547&linkCode=as2&tag=motiv8fitne0f-20&linkId=8043c20f28c341f9357ecc595274e63d"> Find it here. </a> </span> Promise you will love this book and be inspired to take control of your life.<br />
<br />
Also if you would like to help out Motiv8 use the amazon link below or click on the picture. After you click, go about your amazon business and Amazon will give us a little kick back. Thank you so much Motiv8ers.<br />
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<a href="https://www.amazon.com/gp/product/0470888547/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0470888547&linkCode=as2&tag=motiv8fitne0f-20&linkId=8043c20f28c341f9357ecc595274e63d">Amazon Link! </a>Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com1tag:blogger.com,1999:blog-7862723593931335053.post-84155263846378093732018-11-26T09:31:00.000-08:002018-11-26T09:20:38.531-08:00Turning Your Mountains Into Hills!Hi Motiv8ers,<br />
<br />
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:
<a href="https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1">https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1</a><br /><br />
Now on to the tips! =)<br />
<br />
Coach Ty here with another Motiv8 tip to help improve your life!<br />
<br />
Let me ask you a question. Do you set New Year's Resolutions?<br />
<br />
Are you someone who likes to set big goals?<br />
<br />
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?<br />
<br />
Think about some of the goals you enjoy talking about but haven't started yet.<br />
<br />
Why haven't you started them? Why does it seem so hard to just get started on your goal?<br />
<br />
Turns out getting started is a lot harder then just talking about it.<br />
<br />
To get an understanding of why this is we need to think about two words.<br />
<br />
<u><b>Motiv8ion and Execution</b></u><br />
<br />
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?<br />
<br />
So how do you over come this obstacle?<br />
<br />
You have to break you goals down from hard to easy.<br />
<br />
<b><u>Turn Your Mountains into Small Hills</u> </b><br />
<br />
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.<br />
<br />
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. <br />
<br />
So, the first step in conquering your new big goal is....<br />
<br />
<u><b>Focus on the easy first step!</b></u><br />
<br />
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.<br />
<br />
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.<br />
<br />
<u><b>Let's cover one more example: Diet! </b></u>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."<br />
<br />
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.<br />
<br />
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.<br />
<br />
So in conclusion:<br />
<br />
If you want to run a marathon, find a training plan from a coach or online.<br />
If you want to learn a new language, find a program that breaks it down into small goals.<br />
If you want to get stronger and build muscle, find a training plan that starts where you are.<br />
If you want to improve your budget, find a program that helps make it simple for you.<br />
<br />
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!<br />
<br />
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. <br />
<br />
The first easy step is the key to accomplishing anything!<br />
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<br />
Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty Out!<br />
<br />
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<a href="https://christopherreagan.juiceplus.com/us/en"><img alt="https://christopherreagan.juiceplus.com/us/en" border="0" data-original-height="789" data-original-width="940" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoAJpblu58YyF77Blya0theV4K_H9fwPJDAkVvLcA0UvLtdDgChDVUoVftr28g3oyCLDTLeP4OqXVH4EoZ3hta3YJmHOdLNvMQeFrXTSqyNkvZnbuERcYiZB0oLhaaP9qkN0pT9gkoQg7X/s320/Facebook+Post+-+Healthy+Holiday+4.png" width="320" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com5tag:blogger.com,1999:blog-7862723593931335053.post-81116142616486240962018-11-17T08:57:00.000-08:002018-11-19T08:17:56.199-08:00Turkey Day Tools & Workouts to Stay Motiv8ed!<span style="font-size: small;"><span style="color: black; font-family: "verdana";"><span style="font-family: "verdana" , sans-serif;">What's up Motiv8ers!</span></span></span><br />
<br />
<a href="https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1" border="0" data-original-height="208" data-original-width="250" height="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhALIZ4LS06Ia88FoXphBa9pr-VPrYq7epH3lBJu3pnO79AFc2ICSqwsx9P-yZj6bdd3YCT9s5P6chSoCOASJjRMnabnBSMb0jyQNLzNbhkZYBWIsPnHgn-pIp4d0piYcqCxTZEZgJT7c33/s200/amz-home-banner.jpg" width="200" /></a><span style="font-size: small;"><span style="color: black; font-family: "verdana";"><span style="font-family: "verdana" , sans-serif;">Before 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: <a href="https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1">https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1</a></span></span></span><br />
<br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";"><span style="font-family: "verdana" , sans-serif;">Now on to the tips! =) </span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">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.</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">First, your Motiv8 tip of the day...</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">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. </span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">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!</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">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!</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">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.</span></span></span><br />
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<b><span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">My next tip is to help you make better decisions on Thanksgiving Day!</span></span></span><span style="font-size: small;"> </span></b><br />
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<span style="font-size: small;">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!<br /><br /><b>This Thanksgiving, go with the "Gobble," not the "Squawk"!</b><br /><br />· Squawk: Sweet potato casserole filled with butter and sugar<br />· Gobble: Roasted, diced sweet potatoes with a little coconut oil, salt, and cinnamon<br /><br />· Squawk: Mashed potatoes fixed with milk and butter<br />· Gobble: Mashed cauliflower seasoned with skim milk, chicken broth, garlic/garlic powder, and Parmesan cheese<br /><br />· Squawk: Store bought gravy high in fat and sodium<br />·
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<br /><br />· Squawk: Dark turkey meat<br />· Gobble: White meat and save calories and fat<br /><br />· Squawk: Appetizers high in carbs and fat such as crackers, cheese, and dips<br />· Gobble: Fresh fruit and vegetable trays with hummus as a side<br /><br />· Squawk: Sodas, sweet tea, and excessive alcohol consumption<br />· Gobble: Lots of water and if you do drink, wine has fewer calories and sugar than mixed drinks<br /><br />· Squawk: Skipping meals to “save calories”<br />· Gobble: Eat a healthy breakfast to help avoid over-eating at the Thanksgiving table<br /><br />· Squawk: Traditional stuffing fixed with bread and sausage<br />· Gobble: Stuffing made with wild or brown rice mixed with fresh chopped vegetables, sliced apples, and low sodium broth<br /><br />· Squawk: Green bean casserole fixed with cream soup and topped with fried onions<br />· Gobble: Fresh green beans seasoned with herbs and topped with almonds<br /><br />· Squawk: Pecan pie made with corn syrup<br />· Gobble: Pumpkin pie which has fewer calories, fat, and carbs<br /><br />· Squawk: Standing around the food while visiting increases the chances of mindless eating<br />·
Gobble: Go out for a brisk walk before dinner. The exercise
will help decrease appetite and increase metabolism for burning off the
Thanksgiving yummies<br /><br />· Squawk: Store bought sugary treats that are high in sugar, white flour, and processed<br />·
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.<br /><br />Motiv8ers, take control of your holiday diet. Don't let it control you! Take care of your body!<br /> </span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;"><b><u>Next, At Home Turkey Day Challenge Workouts...</u></b></span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">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.</span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><b><u><span style="color: black;"><span style="color: black;"><span style="color: black;"><span style="color: black;"><span style="color: black;">Be an EPIC Turkey!</span></span></span></span></span></u></b><span style="color: black;"><span style="color: black;"><span style="color: black;"><span style="color: black;"><span style="color: black;"> </span></span></span></span></span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;"><span style="color: black;"><span style="color: black;"><span style="color: black;"><span style="color: black;">Do a quick Warm-Up, th</span></span></span></span></span><span style="color: black;">en jump right in:</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">100 Jumping jacks</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">100 Squats</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">100 Bottom half squats</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">15 Burpees</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">30 Jump lunges</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">15 Burpees</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">30 Star jumpers</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">20 Push-ups</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">30 Pop squats</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">20 Push-ups</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">50 Plank saws</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">50 Full sit-ups</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">50 Mountain climbers</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">100 Bicycle crunches.</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">Butt Burners - 70 each leg</span></span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">80 Calf raises</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;">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. </span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"> <b><u>Seven Deadly Mini Monsters!!!!</u></b></span></span></div>
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I'll list the exercises first, then describe the workout. Here are the exercises:<br />
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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.)<br />
10 each arm Renegade rows or Lawnmowers<br />
10 Squat to shoulder press<br />
10 Step back lunges w/a bicep curl<br />
10 Front raises<br />
10 Overhead tricep extensions<br />
10 Floppy burpees</span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">Ok, here is the format for this workout:<br /> </span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">Always start each round with 25 jumping jacks</span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">and end each round with 15 jump squats<br />
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Round 1<br />
25 jumping Jacks<br />
10 Narrow to wide Push-ups<br />
15 Jump Squats<br />
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Round 2 (add an exercise and do it before the old exercise)<br />
25 jumping jacks<br />
10 renegade rows each arm<br />
10 Narrow to Wide Push-ups<br />
15 Jump squats<br />
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Round 3 (</span></span><span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">add an exercise and do it before the old exercise</span></span>)<br />
25 jumping jacks<br />
10 squat to shoulder Press<br />
10 renegade rows each arm<br />
10 Narrow to Wide Push-ups<br />
15 jump squats<br />
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Keep adding exercises until you finish<br />
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Round 7 (</span></span><span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">add an exercise and do it before the old exercise</span></span>) </span></span><br />
<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">25 jumping jacks<br />
10 floppy burpees<br />
10 overhead tricep extensions<br />
10 front raises<br />
10 step back lunges w/ a bicep curl<br />
10 squat to shoulder Press<br />
10 Renegade rows each arm<br />
10 Narrow to Wide Push-ups<br />
15 jump squats<br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><b><u>Your Quick Ab Burner =)</u></b></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">Here we go:</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">15 half sit-ups</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">25 secs of leg raise to butt raise</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">25 sec cross crunches left</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">then</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">15 half sit-ups</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">25 secs of leg raise to butt raise</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">25 secs cross crunches right</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">then</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">25 sec hard bicycle crunches</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">10 sec banana</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">25 sec side oblique crunches left</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">then</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">25 sec hard bicycle crunches</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">10 sec banana</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">25 sec side oblique crunches right</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">lastly</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: #262626;">50 Russian twists</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">That is all!</span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">Crew, if you have any questions don't hesitate to reach out to your Coach or text me at 512 806 4615.</span></span><br />
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<span style="color: red;"><span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">Finally, many folks ask me about my favorite meal for Thanksgiving since I'm vegan. This is an easy answer =)</span></span></span><br />
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<b><span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><u>Sweet Potato Black Bean Chili!</u></span></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC6PChUAyghQ1o9T41vZCjktnUEzdPF888EeWOXa7bhZ6pJovn0Yrs9nmFKMdlbWntkBtwyrbJ7ne-1QrEMkg15ny2xye3V0ESYlPWkbs4YbVLF4C53l124CiVs-teUU8IdRCdN4gkjaSl/s1600/20111010_sweetpotatochili5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC6PChUAyghQ1o9T41vZCjktnUEzdPF888EeWOXa7bhZ6pJovn0Yrs9nmFKMdlbWntkBtwyrbJ7ne-1QrEMkg15ny2xye3V0ESYlPWkbs4YbVLF4C53l124CiVs-teUU8IdRCdN4gkjaSl/s320/20111010_sweetpotatochili5.jpg" width="320" /></a></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">Check it out below and if you try it, let me know how you liked it. This is a staple for me for sure. =) </span></span><br />
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<a href="https://www.thespruceeats.com/black-bean-vegetarian-chili-sweet-potatoes-3377973"><span style="color: red;"><span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="color: black;"><span style="color: black;"><span style="color: black;"><span style="color: black;"><span style="color: black;"><b><span style="background-color: yellow;"> </span></b></span></span></span></span></span>Sweet Potato Black Bean Chili! </span></span></span></a><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">Alright crew, those are your tips for the holiday break.</span></span></div>
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">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.</span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">Have</span></span><span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"> one amazing holiday break! We will be back in a couple of days to <span style="font-family: "verdana" , sans-serif;">bug you about getting in those workouts. =)</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">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:</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">Stay EPIC and Don't Forget to Be AWESOME!</span></span><br />
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<span style="font-size: small;"><span style="font-family: "verdana" , sans-serif;">Coach Ty Out!</span></span><br />
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<a href="https://christopherreagan.juiceplus.com/us/en"><img alt="https://christopherreagan.juiceplus.com/us/en" border="0" data-original-height="789" data-original-width="940" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjaAzpSGZdSEYHJ8YzOH2uK8iEN2O9xa67Cteu5ElM-WPgVPGfGXTCAyUAVy4rpQfgZbOf-CyX-5vGOCah8gRMZNXH6_9EvGBhkMjP2Xi1A717qQEDAo05XI9hYjPemaLuomo33FL9oh1J/s320/Facebook+Post+-+Healthy+Holiday+4.png" width="320" /></a></div>
Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com5tag:blogger.com,1999:blog-7862723593931335053.post-82690992683628794722018-10-13T12:06:00.000-07:002018-10-13T12:09:47.211-07:00Alicia's J&J 50 Mile Race Report!<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhthEaeS8XDHPnaaL52x8k3jJRi8aZ8jIad6vsm3rgg3X77PYNK_YF8oqDlLadIZA7ReTVxZcLe8bQQjt36xC6qcRJpqFukL2hErVi8fWNYVK0nV2L88XyGkYDop1bMS_2Ww1OflIXbkfPg/s1600/42775084_10155947486847725_1089042683646705664_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhthEaeS8XDHPnaaL52x8k3jJRi8aZ8jIad6vsm3rgg3X77PYNK_YF8oqDlLadIZA7ReTVxZcLe8bQQjt36xC6qcRJpqFukL2hErVi8fWNYVK0nV2L88XyGkYDop1bMS_2Ww1OflIXbkfPg/s320/42775084_10155947486847725_1089042683646705664_n.jpg" width="320" /></a></div>
<div dir="ltr" id="docs-internal-guid-b423c592-7fff-dec4-7386-77979d22af67" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
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<div dir="ltr" id="docs-internal-guid-b423c592-7fff-dec4-7386-77979d22af67" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I chose this race mostly because of timing. After working on speed for the Army PT test, I needed a few months to train for a long endurance run, but I didn’t want to wait too long until the end of the year. So this race worked out great. I registered for the race and then began to do some research (I probably should have done this the other way around). Most of the race reports said it was rocky, hilly, and generally just difficult. But I couldn’t imagine anything harder than Bandera, so if I could get through that, I’d probably be able to get through this one.</span></span></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The race is at Camp Eagle in Rocksprings, TX. We stayed the night before in Kerrville, about a 1+ drive to Camp Eagle. We went to bed early, woke up at 2 am to get ready, and left at 3 am to get to the race. Most of the drive is fine. However, once you turn off the highway into the park, there is still an 8 mile drive over some seriously bumpy road. The race director had warned runners about this part of the drive, but it was definitely harder than we thought. This ended up being a sign of what was to come…</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I picked up my bib, got everything ready to go, and then it was time to start. There were only 9 </span></span></span></div>
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<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUMli9y2t0rel22eFe_kqnkau4gfApjL9_4JkowOc7DKryTuQgLARsAaiZHwwEzRNECg6dsULlSnXDIOuc4mn0aWLJcrPFFGyc9vJvbB3e02pLFV2RhH5WF-YOv0piLtrCSFi8eGfgAQp_/s1600/42743656_10155947486862725_5306282354468192256_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUMli9y2t0rel22eFe_kqnkau4gfApjL9_4JkowOc7DKryTuQgLARsAaiZHwwEzRNECg6dsULlSnXDIOuc4mn0aWLJcrPFFGyc9vJvbB3e02pLFV2RhH5WF-YOv0piLtrCSFi8eGfgAQp_/s200/42743656_10155947486862725_5306282354468192256_n.jpg" width="200" /></a></span></div>
<span style="font-size: small;">runners who started the race. I’m used to a big crowd at the starting line, so this was a little bizarre. Once we got going, we all split up pretty fast. I like to run by myself, mostly to concentrate on what I’m doing, so this was actually pretty great. </span><br />
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<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I was carrying two soft flasks, one with tailwind and the other with water, plus a few gels and a couple of small flour tortillas with peanut butter. Seriously. Tasty.</span></span></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The beginning was great; not terribly rocky, generally just pleasant. After a sketchy downhill section that was made more difficult because of the dark, I came into the first aid station, just about 2 miles into the race. There wasn’t a reason to stay at the aid station for very long, just enough to top off my bottles and head back out. So far, so good!</span></span></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">After the aid station, to rocks began to show up. The next aid station wouldn’t show up until a little over 5 miles later. It’s still dark out, so I’m always conscious of where my feet are going. The trail was still somewhat easy, until bam…a steep ass jeep road. It was the first shock of the run, and it was insane. Besides just being super steep, it was LONG. It never ended (another sign of what was to come). My calves started talking to me after several yards of hiking. Luckily, the road became a little less steep the higher we got. I ran into a 100k runner (they started at 8 pm the night before), who warned me about the next section of the race. He said it got pretty rough. Considering that I was moving at a slow hike already, this made me a little wary. After reaching the top, we moved off the jeep road and meandered through the trees for a bit. This was still very technical with lots of rocks and low-hanging branches, but the ground was soft with lots of pine needles, so it wasn’t as sharp and painful as the first section. It had rained in the last few weeks, so mud and slippery rocks became an issue. This section wasn’t necessarily un-runnable, but it was for me. I hit another insane climb to walk into the next aid station.</span></span></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I wanted to keep moving quickly through the aid stations while I still full of energy, so I stocked up on fluids and got ready to leave. At this point, I had finished off one of my peanut butter tortillas and still felt sufficiently fueled. Just before I stepped out of the aid station, one of the workers said I was in for a treat. Oh boy…</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The course was marked so well just after leaving that I knew something was up. There were so many reflective ribbons and caution tape that it would have been impossible to get lost. The trail became super narrow and I felt like I was climbing next to boulders instead of running on a trail. Runners always complain about the uphills and how terrible they are. That’s why we do hill repeats, right? But during this race, the downhills were just as bad. I rarely ran a downhill in this race; that is to say, I walked/side-stepped down most of them. They were entirely too steep (as though anyone can change that) with lots of loose rocks. I had a couple of falls, luckily just onto my backside. I should have counted the number of ups and downs so I wouldn’t have to be surprised on my next trip around. Sadly, I didn’t. I still can’t think of a better word to describe these hills other than insane. They lasted forever (just like the road to get into Camp Eagle) and they were just so steep. This stretch was the longest, a little over six miles, and almost all of it was hills.</span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIxIWLHrmolb-NAvGwyQ-P1ZwpV7NTIQlAGlpLxB9pMzb69FMV4imInIavJB3P7HHY9FgOio7XjLX9219gBhC2mqmEMfEC-_V6pRxM2-SIOtpMBKnQ-V6ZjHDAbYq8oZPNbRcpxXm_lb78/s1600/42790988_10155950031592725_1990203371549622272_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="800" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIxIWLHrmolb-NAvGwyQ-P1ZwpV7NTIQlAGlpLxB9pMzb69FMV4imInIavJB3P7HHY9FgOio7XjLX9219gBhC2mqmEMfEC-_V6pRxM2-SIOtpMBKnQ-V6ZjHDAbYq8oZPNbRcpxXm_lb78/s320/42790988_10155950031592725_1990203371549622272_n.jpg" width="240" /></a><span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">After making it out of the woods, the trail opened up and I was able to run for a bit. The sun was just beginning to come up and I was finally able to see what I had been running through. It was definitely the most beautiful trail I had ever run on. The trees were tall and gorgeous, and the hills became less nasty. After a few more relatively easy climbs, I finally made it to the windmill. A u-turn sign let me know that it was time to turn around and head back. This actually freaked me out a little. It had been a while since I had seen anyone, and given that I wasn’t in first place, I should have seen someone on this out-and-back, right? Was I lost? No, I had been following the course the whole time. Did I cut the course? My mind started racing and I turned around to see if I missed any turns. For the first time, I was able to really run. I felt like I was flying, but only because I was full of adrenaline, trying to figure out if I did something wrong. I watched for ribbons and arrows like a hawk, but things weren’t looking familiar. Instead of a long out-and-back, was this a short one and I left the original trail? After some more ups and downs, I reached a creek with lots of flowing water. Instead of wading through, the course went alongside the creek for a short bit before hitting a swing bridge. Who did I see on the other side? Ty’s dad!!!! I was elated. I hadn’t gotten lost and I hadn’t cut the course. After walking and talking with Steve for a bit, I ran another quarter-mile to the next aid station where I finally got to see Ty. </span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVv_zUMNK_7D10TMaH00ZjI-7E-eu0x42_rRdfX9D_-xKZvJNqBBdbBKMHs7qaR9LTffq0D6YK801pQK-PV_J5yTYRfHhmQ9zM75B0peMNP2Ho9HfZ4qx2d0mqobGJBBKGHr6TH_m-ZXAJ/s1600/42845104_10155950031622725_7189421227939725312_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVv_zUMNK_7D10TMaH00ZjI-7E-eu0x42_rRdfX9D_-xKZvJNqBBdbBKMHs7qaR9LTffq0D6YK801pQK-PV_J5yTYRfHhmQ9zM75B0peMNP2Ho9HfZ4qx2d0mqobGJBBKGHr6TH_m-ZXAJ/s320/42845104_10155950031622725_7189421227939725312_n.jpg" width="240" /></a></div>
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<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This was the best aid station. The workers cheered when you came in and were generally just happy for you. Apparently other runners came into this station and talked about how brutal the last stretch was. I was no different; that section was brutal, plain and simple. I had run out of tailwind and water, so I got those filled up while I let Ty in on all the details. We had discussed whether or not he would pace me on the last stretch. My ego wanted to finish all by myself, but I needed to be realistic. This was my first 50-miler and I had no idea how I would feel for the last loop. After going through the first loop, I knew I would need his help. Also, I really wanted him to see this course. I thought he would have fun with the insanity of the whole thing. After talking and eating, I headed back out. </span></span></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This final section, a little under 4 miles, seemed like a breeze compared to the last. I was able to run more, save a few more nasty hills. I ran along a creek for a bit and then came back into the woods, which was a nice change of scenery. After reaching the top of yet another hill, I could see the start/finish. Another shot of adrenaline got me running and into the end…of the first loop. </span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">My nutrition was really on point. Tailwind and water were keeping me hydrated well; I just had to make sure I rationed both bottles on the longer stretches. More recently, I began trying to reduce my actual food intake and just subsist on tailwind, which feels great on my stomach. But for this long race, I didn’t want to take any chances. I finished off my peanut butter tortillas, ate a few pringles, and decided to start supplementing gels in addition to solid foods for the rest of the race.</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The first loop felt great and I finished in 3:48. But I knew those ridiculous hills were going to get me at some point. I didn’t stay too long, just enough to fill up, eat a bit, and talk to Ty. I headed back out feeling relatively energetic. I knew what I was getting into this time, so I knew it would be getting rough soon. I made it through the first stretch, up the jeep road, and into the 6-mile stretch. Again, I wish I had counted those hills. There were a few that I had forgotten about. I had another scare where I thought I got off-course, but only because two of the hills looked exactly the same. I thought there was only one :( These two particular hills ran along a wire fence and you could see the bends in the wire where runners had used the fence to climb up. Insane, people, just insane.</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The downhills were really starting to get to me. My quads started burning and my toes were jamming into the front of my shoe. This was a new problem I hadn’t experience this yet. I felt like I had tiny rocks inside my shoe under my toes and every step started to get more and more irritating. Running was still easy, but the rocks on the trail started hurting the bottoms of my feet. Again, not a problem I’ve had before. All of my previous races were short enough where I didn’t have issues with rocks, but my feet were starting to get pretty annoyed at this point.</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I finished the second loop still feeling pretty good, and got excited about running the last loop with </span></span></span></div>
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<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg53qq_NhDcMdTdh4Wa-WULZeDlZkhNXiIBuaHCmIq0UgRTfigGL8gSbFL5vosS2_oIPgZiLAm-c2cl2z-tl5KIiDygmiZd1aU1faE7i8hT1FGyO5U_Y04hi23Pdm0btFDG2ATzgjnM3AOr/s1600/42911723_10155950031632725_457923584828899328_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="800" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg53qq_NhDcMdTdh4Wa-WULZeDlZkhNXiIBuaHCmIq0UgRTfigGL8gSbFL5vosS2_oIPgZiLAm-c2cl2z-tl5KIiDygmiZd1aU1faE7i8hT1FGyO5U_Y04hi23Pdm0btFDG2ATzgjnM3AOr/s320/42911723_10155950031632725_457923584828899328_n.jpg" width="240" /></a></span></div>
<span style="font-size: small;">Ty. I knew the ridiculousness of the course would be fun for him, and I needed him with me to get through this last bit. I had brought an second pair of socks just in case and ended up changing them before starting the last loop. The second pair of socks were “cushier” than the first pair. I had never noticed a difference in my socks until this moment. BEST PAIR OF SOCKS EVER! I felt like a new person by the time we took off. I ran pretty well, partly because the first part of the course is easy, and partly because I was super excited that I got to spend some time running with my amazing fiance. I don’t normally enjoy running with people when things get rough, but I can always run with Ty. </span><br />
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<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">After the first easy bit, things got really rough. The jeep hill slowed me down and I stayed slow for most of the rest of the race. At this point, I was starting to get tired of solid food and relied on tailwind and gels for most of the rest of the race. Ty managed to get some salt pills and a few pringles in me. Luckily, I never had stomach issues, so I learned that I can survive on energy supplements pretty well.</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The climbs during this last loop were just as hard, but the downhills were really getting to me. This is the first race where I’ve actually dreaded the downhills. I felt a new kind of physical pain, mostly in my quads and knees, but also a type of mental pain. The feeling of dread knowing that I was coming up on another downhill was an emotion that I didn’t expect or know how to deal with at the moment. I think I’ve always maintained a strong mental state during races, but one of those downhills almost broke me a little. I started getting teary-eyed knowing how bad this was going to hurt. I think I knew that if I started full-out crying, it would be hard to stop. I was getting really tired of being on the course and just wanted to be done, and I knew that crying wouldn’t get me any closer to the finish line, so I pulled myself together and just got myself down the stupid hill. So thankful I had Ty there. He complained about things right along with me, made sure I was eating and drinking, and just generally kept me going. Have I mentioned how awesome I think he is? I was so ready to be done, but I was walking so much that it took forever. The last loop took an hour and 45 minutes longer than the first.</span></span></span></div>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I’m assuming that everyone gets that adrenaline rush when you know you’re close to the finish line. All of a sudden you can run again and you’re wondering why you couldn’t have felt this great during the whole race. I got to the top of a hill and knew I was close to the end. We both took off and I felt like I was flying again. Ty had a nasty little spill so close to the end, but he got up fast and we crossed the finish line together :) </span></span></span></div>
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<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiT1mjwXgv3w_WeXkLnhAkEU15q6ujE_DiFzx_H9_aty0OmQ8EuWMGqI7Kru1wBAw0uDbyJeymGo6_rcqt0y0azvmrXAfaegcBmdjrPxTdAxK2ZLFpvKEfZmXZzDJ89LvOeJ4aZE3FvgTB/s1600/42723464_10155948885017725_3391992074608836608_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiT1mjwXgv3w_WeXkLnhAkEU15q6ujE_DiFzx_H9_aty0OmQ8EuWMGqI7Kru1wBAw0uDbyJeymGo6_rcqt0y0azvmrXAfaegcBmdjrPxTdAxK2ZLFpvKEfZmXZzDJ89LvOeJ4aZE3FvgTB/s320/42723464_10155948885017725_3391992074608836608_n.jpg" width="320" /></a></span></div>
<br />
<span style="font-size: small;"><span style="font-family: inherit;"><span id="docs-internal-guid-29a02d8e-7fff-9817-b08c-e0b3142d55d7" style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This is definitely the hardest race I’ve ever attempted. Had I known what the course would be like, I probably wouldn’t have registered for it, but now that it’s over, I’m really glad I stuck with it. I had a rough few weeks of training leading up to the race. For whatever reason, my body decided to give up for a bit. I had low energy, my digestive system got kinda wonky, I was generally just cranky pants for about a month. Luckily, I started feeling a bit better just before leaving for the race. In the week after the race, my body settled back into place and everything feels balanced now. I think I just needed a butt-kicking race to get myself back into gear, and whoa buddy, did that race do it :)</span></span></span>Anonymoushttp://www.blogger.com/profile/00279719515622136976noreply@blogger.com0tag:blogger.com,1999:blog-7862723593931335053.post-59050281702481070222018-07-15T04:47:00.000-07:002018-07-16T08:54:14.067-07:00Change Your Self Image....Change Your Life!<div style="text-align: left;">
<span style="font-size: small;"><span style="background-color: white;"><span style="color: black; font-family: "verdana";">Hi Motiv8ers,</span></span></span></div>
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<br />
<span style="font-size: small;"><span style="background-color: white;"><span style="color: black; font-family: "verdana";">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.</span></span></span></div>
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<span style="background-color: white;"><span style="color: black; font-family: "verdana"; font-size: 10pt;"><span style="font-size: medium;"><span style="font-size: small;"> </span><b><br /></b></span></span></span></div>
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<span style="background-color: white;"><span style="color: black; font-family: "verdana"; font-size: 10pt;"><span style="font-size: medium;"><span style="font-size: small;">That was pretty Motiv8ional right? </span><b><br /></b></span></span></span></div>
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<span style="background-color: white;"><span style="color: black; font-family: "verdana"; font-size: 10pt;"><span style="font-size: medium;"><u><span style="font-size: small;">Ok Lets get Started. Today I want to Talk about SELF IMAGE!</span></u><b><span style="font-size: small;"><br /></span></b></span></span></span></div>
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<span style="font-size: small;"><span style="background-color: white;"><span style="color: black; font-family: "verdana";">First Question.......What is it that you want?..........Who do you want to be?......What do you want to accomplish?</span></span></span></div>
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">Focus these three questions towards the health and fitness side of things. Really think about it for a little bit.</span></span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";"><b>Do you want to be a person that......</b></span></span><br />
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</span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">-Looks and feels vibrant, healthy, and energetic</span></span><br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">-can do 100 push-ups without stopping</span></span><br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">-run 5ks, 10ks, half marathons, or marathons<br />-doesn't suffer from illnesses</span></span><br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">-can keep up with their kids on family outings</span></span><br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">-is motivated to conquer their workouts and have fun doing it</span></span><br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">-is an inspiration to others to stay strong and never give up on their goals<br />-is just all around motivated and so ridiculously strong it is contagious.</span></span></div>
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<span style="font-size: small;"><span style="background-color: white;"><span style="color: black; font-family: "verdana";">Think about the person you want to be and the goals you want to accomplish. </span></span></span><br />
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</span></span><br />
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<span style="font-size: small;"><span style="background-color: white;"><span style="color: black; font-family: "verdana";">Now that you have thought about those ideas write those thoughts down!!!!.....DO IT.....It will make them more real.</span></span></span><br />
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<span style="font-size: small;"><span style="background-color: white;"><span style="color: black; font-family: "verdana";">Waiting on you to write them down. =)</span></span></span></div>
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">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.</span></span><br />
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</span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";"> You have to stop and tell yourself this phrase.....</span><span style="background-color: white;"><span style="color: black; font-family: "verdana";"><b> </b></span></span></span><br />
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<span style="font-size: small;"><span style="background-color: white;"><span style="color: black; font-family: "verdana";"><b>I TRULY BELIEVE THAT AM THAT PERSON!....</b>. 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.</span></span></span></div>
<br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">Motiv8ers saying this one phrase is a step in changing your <span class="il">self</span> <span class="il">image</span>
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!</span></span><br />
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</span><br />
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<br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">Example: if you want to be lean, look like a runner, and be able to do burpees all day but your <span class="il">self</span> <span class="il">image</span>
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 <span class="il">self</span> <span class="il">image</span>
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!</span></span></div>
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</span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">Motiv8ers be your own therapist and believe that you truly are the person that you want to become and do not allow your negative <span class="il">self</span> <span class="il">image</span> of yourself put doubt in your mind in your abilities to make change happen.</span><span style="background-color: white;"><u><span style="color: black; font-family: "verdana";"> </span></u></span></span><br />
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<span style="font-size: small;"><span style="background-color: white;"><u><span style="color: black; font-family: "verdana";">So many of us start the process of making change but after a few days or weeks we allow our past <span class="il">self</span>'s to get in the way of our progress. We say things like:</span></u></span></span></div>
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<span style="font-size: small;"><span style="background-color: white;"><u><span style="color: black; font-family: "verdana";"><br /></span></u></span></span></div>
<span style="font-size: small;">
</span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">-I have never been fit in the past. It is just to hard for a person like me. </span></span><br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">-I've never been a runner before. I could never do that.</span></span><br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">-No one in my family has been fit before. it just isn't in my genes.</span></span><br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">-I've always been over weight. That is just who I am.</span></span></div>
<br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">Crew this is called....<span style="background-color: white;">."Putting Your Past into your Future!"</span></span></span><br />
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<span style="font-size: small;"><span style="background-color: white;"><span style="color: black; font-family: "verdana";">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!"</span></span></span><br />
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</span></span><br />
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<span style="font-size: small;"><span style="background-color: white;"><span style="color: black; font-family: "verdana";">If
you are constantly putting yourself down and telling yourself that you
are not the person you wish to become. Then guess what? </span></span></span></div>
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<span style="font-size: small;"><span style="background-color: white;"><span style="color: black; font-family: "verdana";">You won't ever reach your goal!</span></span></span><br />
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</span></span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">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 <span class="il">self</span> out the door and never let that person come back into your life!</span></span></div>
<br />
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">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.</span></span><br />
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</span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">Then go out and be a force of Epicness and do the work needed to accomplish your Dreams! </span></span></div>
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</span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";"><b>Do this and you will change your Life!</b></span></span></div>
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</div>
<div>
<span style="font-size: small;"><span style="color: black; font-family: "verdana";">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. <b><br /></b></span></span></div>
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">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.</span></span><br />
<span style="font-size: small;">
</span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">All of you are amazing and thank you for letting the Motiv8 Team and I help you with your fitness!</span></span></div>
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</span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">Bring the questions and see you soon!</span></span></div>
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">Stay EPIC and Don't Forget To Be AWESOME!</span></span></div>
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">Coach Ty Out! </span></span></div>
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</span><br />
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<span style="font-size: small;"><span style="color: black; font-family: "verdana";">P.S...DON'T LET NEGATIVE THOUGHTS DEFINE YOU. ONLY LET POSITIVE THOUGHTS DEFINE YOU!</span></span></div>
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Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com23tag:blogger.com,1999:blog-7862723593931335053.post-34053940113138990212018-06-30T09:16:00.000-07:002018-07-02T08:05:28.866-07:00The 1 Pound Diet!Hi Motiv8ers,<br />
<br />
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.<br />
<br />
Let's get started.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe1k3dOEB540N6pP3iLU-X64C6aWQO2RhrCsgTBqGtwEqncMla7uj3j4i1GxOgCELAOOFwnGx95PXLSP6ThQT63lpP5RbHrmOIQstvqP2sUWeHZo17YMpweKvyjSl22GUYWx5OdlDqm0F8/s1600/51gQl28ybRL._SX328_BO1%252C204%252C203%252C200_.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="499" data-original-width="330" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe1k3dOEB540N6pP3iLU-X64C6aWQO2RhrCsgTBqGtwEqncMla7uj3j4i1GxOgCELAOOFwnGx95PXLSP6ThQT63lpP5RbHrmOIQstvqP2sUWeHZo17YMpweKvyjSl22GUYWx5OdlDqm0F8/s200/51gQl28ybRL._SX328_BO1%252C204%252C203%252C200_.jpg" width="131" /></a><br />
Have you ever thought about how many calories are in a pound of food?<br />
<br />
Just the other day I was reading Rip Esselstyn's new book <a href="https://www.amazon.com/gp/product/1455591173/ref=as_li_tl?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=1455591173&linkId=1d2de30b0e3bc25c6990926be06746ce">"The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save Your Health."</a> 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. <br />
<br />
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?<br />
<br />
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:<br />
<br />
A pound of normal pepperoni pizza 1,208 calories<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE7GoU0Cch9kYJ7Otz67hc2dRP9iAwUjaLS9yR8nK9UcOLot3ZMvm5d9TUkVakgCr402tcko9eqqQVglcmrce_y-OK6HTCR5TEPMrRdidwYpcZokvMMMTgp35T1RvunBpdXkQqUic3obd3/s1600/pizza_trad_pepperoni.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="776" data-original-width="1538" height="100" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE7GoU0Cch9kYJ7Otz67hc2dRP9iAwUjaLS9yR8nK9UcOLot3ZMvm5d9TUkVakgCr402tcko9eqqQVglcmrce_y-OK6HTCR5TEPMrRdidwYpcZokvMMMTgp35T1RvunBpdXkQqUic3obd3/s200/pizza_trad_pepperoni.png" width="200" /></a></div>
<br />
A Pound of Apples 237 calories<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHW45HO8fS3pH5cOKE1nLR5aH_OlR2W6Vv6UuVG5TFqUxgmMcFElO4BBmTedjiQAJWZZQVcDtNPp6QUD65uB27bR5vA79ZiqhC-w71HK7O_FAOACZC3R3nHPL3mhXinRpq1nZgzSBNDOAr/s1600/apples.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="243" data-original-width="350" height="138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHW45HO8fS3pH5cOKE1nLR5aH_OlR2W6Vv6UuVG5TFqUxgmMcFElO4BBmTedjiQAJWZZQVcDtNPp6QUD65uB27bR5vA79ZiqhC-w71HK7O_FAOACZC3R3nHPL3mhXinRpq1nZgzSBNDOAr/s200/apples.jpg" width="200" /></a></div>
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A pound of olive oil is 3,998 calories<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuFl2KJDgF0dQAL9xhj7MhRTO7quG7NKDcLbuYfsea0U5_saUmUBXbth2OJAkCUZ9hTWNKxxA4sO8EHxYx_CFzyQQtFJifvXfO0tYs9496d_mG_B77DM2pyFn44rcmWB7lCb_neqIzfGpq/s1600/index.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="299" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuFl2KJDgF0dQAL9xhj7MhRTO7quG7NKDcLbuYfsea0U5_saUmUBXbth2OJAkCUZ9hTWNKxxA4sO8EHxYx_CFzyQQtFJifvXfO0tYs9496d_mG_B77DM2pyFn44rcmWB7lCb_neqIzfGpq/s200/index.jpg" width="200" /></a></div>
<br />
A pound of strawberries is 151 Calories<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirkuEzSyOthUji6ZLcmhVGQIKVPnZBmvN7IxMNL4OSL4lugKOHwEmmt5uhmPM6h-LY6_SvwHiGlT2QjJFc-Cjaa9L9zuz9yOxHM_1ID00qTc_dxOcc7BLzfwo58CeBLTstsNZsgg0omMek/s1600/220px-PerfectStrawberry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="243" data-original-width="220" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirkuEzSyOthUji6ZLcmhVGQIKVPnZBmvN7IxMNL4OSL4lugKOHwEmmt5uhmPM6h-LY6_SvwHiGlT2QjJFc-Cjaa9L9zuz9yOxHM_1ID00qTc_dxOcc7BLzfwo58CeBLTstsNZsgg0omMek/s200/220px-PerfectStrawberry.jpg" width="181" /></a></div>
<br />
A pound of potato chips 2,428 calories<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF75xTRudWbUXgl1cTPEsLiQu8O_5mzA80RnGmcYJXnfze8Qa_1apqeS7Pq-eSFQWFTzdyQ02RDpp_z9nPcDLzyDWLFY4NbuE7qULaJ9RKPb-SmcNqp2qr-9-CH_h_Nm3cq4MT-BkId61X/s1600/1200px-Potato-Chips.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1200" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF75xTRudWbUXgl1cTPEsLiQu8O_5mzA80RnGmcYJXnfze8Qa_1apqeS7Pq-eSFQWFTzdyQ02RDpp_z9nPcDLzyDWLFY4NbuE7qULaJ9RKPb-SmcNqp2qr-9-CH_h_Nm3cq4MT-BkId61X/s200/1200px-Potato-Chips.jpg" width="200" /></a></div>
<br />
A pound of Sweet potatoes 389 calories<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSuZbjp5Sn05ZQUFpdvyB7Deb2BmyIH9wmfwKLdMxJStZlvT8EtGpK-nnfGJidGO34pUQvQywzYmJsJQVIj07rFArfjizuzbqpf1QUdC8lW_EhhEjeOm5IxC8OVIwoxUyiPL6m-K-kS3N-/s1600/sweet-potato.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="1600" height="100" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSuZbjp5Sn05ZQUFpdvyB7Deb2BmyIH9wmfwKLdMxJStZlvT8EtGpK-nnfGJidGO34pUQvQywzYmJsJQVIj07rFArfjizuzbqpf1QUdC8lW_EhhEjeOm5IxC8OVIwoxUyiPL6m-K-kS3N-/s200/sweet-potato.jpg" width="200" /></a></div>
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A pound of donuts is 2,057 calories<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY9PeoJIK7IeNUQZ8WI2rgybr1r_gWzTfgzNUbs5Gcp_UrGVb44HN-iCuIz6zy6lFYjfAuENSORPcySyNmAnrJ-PLN5zY2gnIXV8211QJ7gDKlMmp2NJkFF3NS-Beoko2iFLtgoPmh3VKh/s1600/220px-Doughnut-1023029-m-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="224" data-original-width="220" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY9PeoJIK7IeNUQZ8WI2rgybr1r_gWzTfgzNUbs5Gcp_UrGVb44HN-iCuIz6zy6lFYjfAuENSORPcySyNmAnrJ-PLN5zY2gnIXV8211QJ7gDKlMmp2NJkFF3NS-Beoko2iFLtgoPmh3VKh/s200/220px-Doughnut-1023029-m-1.jpg" width="196" /></a></div>
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A pound of oatmeal is 306 calories<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXo2kDm35kJBdWL3PvQlFctc07hQJvBE6nv8ghoEBox7BUTERAxSCXRWvVDvR5m4pveXzmhSuUImDZ3hm-UGYg8lzHG8LMmQfPtBaUGK4VrKESarbKI0QyhR-3UBf4cPN_d1xA-zDWy0cu/s1600/bowl-of-oatmeal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="233" data-original-width="300" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXo2kDm35kJBdWL3PvQlFctc07hQJvBE6nv8ghoEBox7BUTERAxSCXRWvVDvR5m4pveXzmhSuUImDZ3hm-UGYg8lzHG8LMmQfPtBaUGK4VrKESarbKI0QyhR-3UBf4cPN_d1xA-zDWy0cu/s200/bowl-of-oatmeal.jpg" width="200" /></a></div>
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A pound of cheese 1,831 calories<br />
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A pound of lentils 516 calories<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5x0yiu7ZgfiBzg2zNUgzGMnhGQIa1_Bw6OVHVkHowcHv-2Mzq2i5FbgoBa0dHEiwCfEV1vuZyxLhrr-5q0Wc0HocSivTn7f_1DcbvhBgauGNAjX_Gp73C6HXXhf6BcZ0iWoY9pMneE8WU/s1600/729991fc447be1530654d93bd0ef7859fb9d0877.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="546" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5x0yiu7ZgfiBzg2zNUgzGMnhGQIa1_Bw6OVHVkHowcHv-2Mzq2i5FbgoBa0dHEiwCfEV1vuZyxLhrr-5q0Wc0HocSivTn7f_1DcbvhBgauGNAjX_Gp73C6HXXhf6BcZ0iWoY9pMneE8WU/s200/729991fc447be1530654d93bd0ef7859fb9d0877.jpg" width="136" /></a></div>
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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?<br />
<br />
WATER!<br />
<br />
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.<br />
<br />
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.<br />
<br />
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.<br />
<br />
This is a pretty cool concept, right?<br />
<br />
Motiv8ers, I know you have questions, so post below and let's start helping each other be happier and healthier.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJssUVNzSeZltOsWAuICAipD3mcjVU1sT0qBxxiOVwhnZ1vlFQn4bSeh8kPySCkg-_mT6qSNmKF-pW7RaYDvDbWlQzz-ZG1QJE09DGDM26xWbH_o96AJl0W0qWS1JRy7R9O-oFB2pYn5jd/s1600/51gQl28ybRL._SX328_BO1%252C204%252C203%252C200_.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="499" data-original-width="330" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJssUVNzSeZltOsWAuICAipD3mcjVU1sT0qBxxiOVwhnZ1vlFQn4bSeh8kPySCkg-_mT6qSNmKF-pW7RaYDvDbWlQzz-ZG1QJE09DGDM26xWbH_o96AJl0W0qWS1JRy7R9O-oFB2pYn5jd/s200/51gQl28ybRL._SX328_BO1%252C204%252C203%252C200_.jpg" width="131" /></a>If you would like to check out Rip Esselstyn Book <a href="https://www.amazon.com/gp/product/1455591173/ref=as_li_tl?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=1455591173&linkId=1d2de30b0e3bc25c6990926be06746ce">"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! </a><br />
<br />
Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty out!<br />
<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com7tag:blogger.com,1999:blog-7862723593931335053.post-83660575872010219982018-06-05T08:56:00.000-07:002018-06-05T12:01:15.255-07:00Tess Godwin Motiv8er of the Month!<div dir="auto">
Hi Motiv8ers,</div>
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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!</div>
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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. </div>
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Crew our Motiv8er of the Month for May is.... Tess Godwin from the 7pm Ramsey workout!</div>
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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."</div>
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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. </div>
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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!"</div>
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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! </div>
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Now check out some words from Tess herself!</div>
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"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! </div>
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<br /></div>
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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
dedicated...it 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. </div>
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<br /></div>
</div>
</div>
<div>
<div>
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<div>
<div>
<div>
<div>
<span style="font-family: -webkit-standard;">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!</span></div>
</div>
</div>
</div>
</div>
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<span style="font-family: -webkit-standard;"><br /></span></div>
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<span style="font-family: -webkit-standard;">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.</span><span style="font-family: -webkit-standard;"><br /></span></div>
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<span style="font-family: -webkit-standard;">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. </span></div>
</div>
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<br /></div>
</div>
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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. </div>
</div>
</div>
</div>
</div>
</div>
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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!"</div>
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</div>
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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!</div>
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Stay EPIC and Don't Forget to Be AWESOME! </div>
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<br /></div>
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Coach Ty Out!</div>
</div>
</div>
</div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com5tag:blogger.com,1999:blog-7862723593931335053.post-1529474572287407482018-04-22T08:01:00.000-07:002018-04-23T08:40:07.631-07:0028 Day Motiv8 Clean Eating Challenge!<style>
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<span style="font-size: 16.0pt; mso-bidi-font-size: 12.0pt;">28 Day Motiv8 Clean Eating
Challenge!</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Motiv8ers welcome to October's Motiv8 Food Challenge.<span style="mso-spacerun: yes;"> </span>Will you take on this challenge with me?</span></div>
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<span style="font-size: 10.0pt; mso-bidi-font-size: 12.0pt;">Motiv8ers trying to figure
out what to eat and which type of diet to go on</span><span style="font-family: "times"; font-size: 10.0pt;"> can get
overwhelming in a hurry. Well, it is about to get a lot simpler because the key
to a clean diet that will help you stay strong, lean, and make you feel awesome
comes basically down to these simple words: “less is more.”</span></div>
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<span style="font-family: "times"; font-size: 10.0pt;">As a busy person, and as a coach who is
around busy people all day, I understand the difficulty in always having fresh food on
hand. You can’t always run to the grocery store, and sometimes you want to just
reach into the cupboard/freezer/fridge and have something almost make itself. I
get it. That’s why Motiv8 is here to hopefully make creating a healthy clean
diet much easier and I want us to work together to make this happen. </span></div>
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<span style="font-family: "times"; font-size: 10.0pt;">So the challenge is this.<span style="mso-spacerun: yes;"> </span>For 28 days I want you to try for one
or two meals each day for 28 days to only eat the foods on the shopping list
below.<span style="mso-spacerun: yes;"> </span>If you want to try the
whole day for 28 days that would be even better but I know how hard a sudden
change can be. You can make any recipe you like but the foods have to fit into
the list laid out.<span style="mso-spacerun: yes;"> </span>This might seem
very challenging at first because many of us are so used to buying packaged goods
but if you stick with it you will be so surprised on just how great you will
start to feel. Also every meal you make from the list below, take a pic and share it on your SETs facebook page. Lets start helping each other stay Motiv8ed!</span></div>
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<span style="font-family: "times"; font-size: 10.0pt;">So what exactly is a clean diet? It may
vary from person to person, but for Motiv8 it is one that contains unprocessed,
whole (mostly plant) foods minus chemicals or other strange ingredients. Here
are some tips for “going” clean, as well as the list of foods that Motiv8
recommends for the challenge to have on hand for quick meal prep. Use it as
your guide next time you go shopping.</span></div>
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<span style="font-family: "times"; font-size: 10.0pt;">By the way, if something sounds
unfamiliar to you, do a little research. I’m constantly learning about new,
interesting, good-for-you foods. You, too, will be amazed at the options out
there!</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times"; font-size: 18.0pt;">Clean Eating Tips</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times"; font-size: 13.5pt;">1. Start by saying goodbye to a few main "evils." </span></b></div>
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<span style="font-family: "times"; font-size: 10.0pt;">This includes all white stuff
(including sugar), plus caffeine and alcohol. <span style="mso-spacerun: yes;"> </span>Coffee and Tea is fine but any caffeine coming for sodas,
sports drinks, or processed foods is a no go.<span style="mso-spacerun: yes;"> </span>Processed sugar is a no go as well but fruit sugar is
fine.<span style="mso-spacerun: yes;"> </span>I know you are freaking out
about the alcohol but try it out for 28 days.<span style="mso-spacerun: yes;"> </span>You can do it!</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times"; font-size: 13.5pt;">2. Know that this will not break the bank!</span></b></div>
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<span style="font-family: "times"; font-size: 10.0pt;">Switching to 100 percent clean foods
can be challenging and even costly at first. <span style="mso-spacerun: yes;"> </span>But pay attention to the prices in the produce
section.<span style="mso-spacerun: yes;"> </span>The foods that are the
cheapest are usually the healthiest foods to eat in bulk like potatoes,
bananas, greens, beans, rice, etc.<span style="mso-spacerun: yes;">
</span>Foods that are more expensive like some vegetables, meats, nuts, and
pricy fruits have in moderation and eat in small amounts.<span style="mso-spacerun: yes;"> </span>You will learn over time which foods to
buy in bulk to make sure you are fitting your calorie needs each day and which
foods to limit in order to not spend your whole pay check. Last October when i did this challenged I saved over 300 dollars. No joke. I was amazed by just how much I was spending on packaged goods.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times"; font-size: 13.5pt;">3. Remember: less IS more. </span></b></div>
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<span style="font-family: "times"; font-size: 10.0pt;">The fewer ingredients an item has, the
“wholer” it is, as in less processed. Try to make or purchase items with five
or six ingredients at the most.<span style="mso-spacerun: yes;">
</span>The less ingredients the easier it is on digestion and the faster your
body will process the meal and start allowing your body to enter into the
healing process.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times"; font-size: 13.5pt;">4. Plan to create meals with just a few items. </span></b></div>
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<span style="font-family: "times"; font-size: 10.0pt;">Try mixing and matching from the lists
below. <span style="mso-spacerun: yes;"> </span>For example, boil quinoa
and sweet potatoes then toss in some black beans, cilantro and 1/2 sliced
avocado. Then put in some cumin, cayenne pepper, and any other seasoning you
find tasty. Fresh, clean, fast and delish! Once we are in the challenge post up
the recipes you make and lets start helping each out eat healthy! </span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline;">MOTIV8 SHOPPING LIST</span></div>
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<span style="font-size: small;"><span style="background-color: transparent; color: black; font-family: "carme"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">General Daily Summary</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Starchy Carbs: </span><span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">2-3 servings per day</span></div>
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<span style="background-color: transparent; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Non-Starchy Carbs: 4-5 vegetable servings per day; 2-3 fruit servings per day</span></div>
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<span style="background-color: transparent; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Proteins: </span><span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">2-3 servings per day</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Fats: </span><span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">2-3 healthy fat servings per day; 1-2 oil/nut butter servings per day</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">-The lower range of these serving suggestions approximate a ≤1,500-calorie diet.</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">-The higher range of these servings suggestions approximate a ≤1,800-calorie diet.</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">-Add an extra serving each of vegetables, protein, starchy carb, and fat for an approximate 2,000-calorie diet.</span></div>
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<span style="font-size: small;"><span style="background-color: white; color: black; font-family: "carme"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">STARCHY CARBOHYDRATES (½ - ¾ cup; 2-3 servings per day)</span></span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Grains </span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Rice (brown, jasmine, wild)</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Quinoa (also a complete protein source)</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Millet</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Buckwheat</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Amaranth</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Oats</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Pasta (Soba/buckwheat, quinoa, noodles and other noodles made from the grains listed (also a protein source)</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Squash (butternut, acorn, spaghetti, kabocha, pumpkin)</span></div>
</li>
</ul>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Vegetables</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">All types of potatoes</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Squash (butternut, acorn, spaghetti, kabocha, pumpkin)</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Corn</span></div>
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</ul>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Legumes</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Lentils (brown, green, red)</span></div>
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</ul>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Beans (black, pinto, mung, kidney, garbanzo)</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Green peas</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Edamame</span></div>
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</ul>
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<span style="font-size: small;"><span style="background-color: white; color: black; font-family: "carme"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">NON-STARCHY CARBOHYDRATES </span></span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Vegetables (1 cup; 4-5 servings per day)</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Onions</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Tomatoes</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">All types of leafy greens</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Broccoli</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Asparagus</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Bell peppers</span></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Cauliflower</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Celery</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Fennel root</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Carrots</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Parsnips</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Beets</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Radishes</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Eggplant</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Green Beans</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Brussels Sprouts</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Okra</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Jicama</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Snow Peas</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Mushrooms</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Cabbage</span></div>
</li>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Sprouts (broccoli, bean, alfalfa)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Cucumber</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 6pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Zucchini/Yellow Squash</span></div>
</li>
</ul>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Fruits (1 cup; 2-3 servings per day)</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 6pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Lemons or limes</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Papaya</span></div>
</li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Apples</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Pears</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Bananas</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Mango</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Oranges/Grapefruit</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Apricots</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Berries (strawberry, blueberries, raspberries, blackberries)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Melons</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Grapes</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Peaches</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Nectarines</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Plums</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Cherries</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Figs</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Salsa, pico de gallo, spaghetti sauce -- no added sugar</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 6pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Dried fruits* (dates, cranberries, cherries, gogi berries, apricots)</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">*Reduce serving size to small handful. Dried fruits are high-calorie and easy to overeat! Read the ingredients - oil and sugar are added to enhance flavor.</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Beverages (12-16 oz; 1 servings per day in place of a fruit serving)</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Coconut water</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 6pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Kombucha</span></div>
</li>
</ul>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="background-color: white; color: black; font-family: "carme"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">PROTEINS (2-3 servings per day)</span></span></div>
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<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Complete Proteins (contain all 9 essential amino acids)</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 6pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Wild game</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Wild-caught fish</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Free-range chicken/turkey</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Free-range eggs</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Grass-fed beef</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Non-GMO Tempeh/Tofu</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Edamame</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Quinoa</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 9pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Note: leafy greens, rice, and legumes are also excellent (but incomplete) protein sources, and meat is not necessary for every meal.</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Serving Size:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">1-2 palm-sized pieces of meat/tempeh/tofu; </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">1-2 eggs;</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">½-¾ cup edamame/quinoa</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">All processed meats like sausage, packaged or deli-sliced sandwich meat, bacon, fatty meats, and hot dogs are a no-go.</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="background-color: white; color: black; font-family: "carme"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">FATS (2-3 servings per day)</span></span></div>
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<br /></div>
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<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Healthy Fats</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 6pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Avocado</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Nuts (Almonds, Walnuts, Macadamia, Pecans)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Cashews</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Peanuts</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Seeds (Flax, Sunflower, Pumpkin, Chia, Hemp)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Coconut milk (canned)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 9pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Dried coconut (no added sugar)</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 9pt; margin-top: 6pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Nut Butters & Oils</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Extra-virgin olive oil</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Coconut oil</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Sesame oil</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Walnut oil</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Nut butters (peanut, almond, cashew)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 6pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Seed butters (pumpkin, sunflower, sesame [tahini])</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 6pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Other</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Cacao powder</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 6pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Non-dairy milk (Almond, hemp, cashew, coconut - in the carton)</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Serving Size: </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">¼ cup avocado, large nuts, dried coconut, canned coconut milk; </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">1 Tbs seeds (use them to top your salad or smoothie); </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">1 Tbs cacao powder (add to smoothie)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">2-4 tsp of oil/nut butter or 1 Tbs salad dressing (e.g., oil mixed with vinegar & spices)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">1-2 cups of non-dairy milk</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-size: small;"><span style="background-color: white; color: black; font-family: "carme"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Condiments/Flavorings (as much as you want!)</span></span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Black pepper</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Grey celtic/pink himalayan salt</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Hot sauce (no added sugar)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Garlic</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Ginger</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Mustard</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Pure flavor extracts (vanilla, peppermint, almond)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Spices (Turmeric, Cayenne, Cinnamon, Black Pepper, Red pepper flakes, Cumin, Garlic Powder, Onion Powder, Paprika, Chili Powder)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Fresh or Dried Herbs (basil, dill, rosemary, bay leaf, cilantro, parsley)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Tamari/liquid aminos/coconut aminos (instead of soy sauce)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Stevia*</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Vinegar (apple cider, rice, red wine)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Maca powder</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Spirulina</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 6pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Lemon/lime juice</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">*Even though stevia is a natural sweetener, limit consumption of stevia because it still triggers your sugar cravings!</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Beverages</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">WATER (at least half your weight in ounces every day)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Coconut water (contains sugar and no fiber); see servings under Non-Starchy Carbohydrates</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Kombucha; see servings under Non-Starchy Carbohydrates</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Herbal teas (unlimited)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Carme; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.68; margin-bottom: 6pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "carme"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Non-dairy milk (Almond, hemp, cashew, coconut - in the carton); see servings under Healthy Fats</span></div>
</li>
</ul>
</div>
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<span style="font-family: "times"; font-size: 10.0pt;">Happy Shopping!</span></div>
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<span style="font-family: "times"; font-size: 10.0pt;">Motiv8ers I want you to challenge
yourself.<span style="mso-spacerun: yes;"> </span>Can you do this
challenge for 28 days?<span style="mso-spacerun: yes;"> </span>Doing this
challenge for every meal is ideal but if you want to take it slow and use this
challenge to create some healthy habits for one or two meals then that is great
too.<span style="mso-spacerun: yes;"> </span>As you can see that dairy is
not apart of this shopping list.<span style="mso-spacerun: yes;">
</span>Motiv8 believes that dairy is not necessary for a complete whole natural
diet and if eaten should only be used every once in a while.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: "times"; font-size: 10.0pt;">Motiv8ers this is going to be Motiv8’s
biggest challenge to date and we know that if you adapt this challenge you will
start to feel better, have more energy, and see the results you are looking
for. And remember don't take on this challenge alone. If you make a meal based off the list take a pic of your meal and post it on your Motiv8's SET Facebook page.</span><br />
<span style="font-family: "times"; font-size: 10.0pt;"><br /></span>
<span style="font-family: "times"; font-size: 10.0pt;">Lets support each other and get crazy healthy in the process.</span><br />
<span style="font-family: "times"; font-size: 10.0pt;"><br /></span>
<span style="font-family: "times"; font-size: 10.0pt;">Stay EPIC and Don't Forget to Be AWESOME!</span><br />
<span style="font-family: "times"; font-size: 10.0pt;"><br /></span>
<span style="font-family: "times"; font-size: 10.0pt;">Coach Ty Out!</span></div>
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Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com37tag:blogger.com,1999:blog-7862723593931335053.post-17277320834037488892018-04-16T09:28:00.002-07:002018-04-16T09:28:27.738-07:00The Power of Owning You!<div style="text-align: center;">
<u><b>The Power of Owning Who You Want to Be!</b></u></div>
<br />
Motiv8ers,
I am going to try to keep this short. You've all heard this
phrase before, but I want to come at it in a different way. I hope it
will help you take it more seriously or Motiv8 you to own up to the
type of person you really want to be.<br />
<br />
A few weeks back I was listening to the <a href="http://www.richroll.com/podcast/susan-david-356/">Rich Roll podcast with Susan David, PH.D</a>. She stated a fact on why so many of us have a hard time changing ourselves and giving into temptations around us.<br />
She
stated that if you sit next to someone eating a bag of candy you are
70% more likely to go buy the same bag of candy. She also said that if
you don't have goals and morals, morals meaning the type of person you
want to be, you are 70% more likely to engage in the same activity as
everyone else around you.<br />
<br />
Basically, you become the product of your environment!<br />
<br />
Think
about it. How many times have you done something that you are not proud
of just because everyone else was doing it? I can think of a lot of
situations in my past that I am not proud of. I didn't want to do something,
but I did it because my friends were.<br />
<br />
How do you break
out of this trap? How do you start saying no and start doing what you believe is right?<br />
<br />
You carefully and aggressively define who you want to be and OWN IT!<br />
<br />
Let's lay it out simply!<br />
<br />
<div style="text-align: center;">
<u><b>Step #1 Define & Share Your Morals.</b></u></div>
<br />
Let's
start with the definition of morals: a person's standards of behavior
or beliefs concerning what is and is not acceptable for them to do.<br />
<br />
Sit down with a piece of paper and carefully write down the type of person you want to be. <br />
<ul>
<li>Do you want to eat healthier? How are you going to eat healthier? What does that look like? </li>
<li>Do you want to be more productive? How are you going to be more productive?</li>
<li>Do you want to be fit and healthy? How are you going to be more fit and healthy? What activities will make that happen?</li>
<li>How do you want to treat others? Do you want to be a kind person that uplifts others? What does that look like?</li>
</ul>
<br />
Many of us never fully define the person we
truly want to be. Instead, we constantly follow in the foot steps of
others hoping we will eventually be strong enough to find ourselves. Or
hoping that those people will help us find ourselves, but that never
works. You have to do the work yourself!<br />
<br />
For
me, I have some very strong morals that I won't let anyone break them. I
label myself as vegan which helps me stay away from food that I believe
is bad for my body. I label myself as a fit healthy runner which
keeps me eating right and exercising regularly. And, I constantly tell
myself that I am fit, energetic, confident, and want to help others.
This helps me stay in a positive mindset and strive to help
others.<br />
<br />
I remind myself of these morals everyday. You might do that too, but there is one thing that many of DON'T do!<br />
<br />
Not only do I clearly define my own morals, but I TELL others about my morals!
Everyone knows who I am and they won't dare try to persuade me toward
something that I don't believe in. They understand who I am and they
help support me to be the type of person that I want to be.<br />
<br />
I
see so many clients state their morals to me but never share
those morals with their friends or family. Then in their day-to-day
lives, they don't ACT upon those morals. Why are we scared to share who
we really want to be? Are we fearful of what everyone else might think
of us? Or are we really not ready to change, even though our current
selves aren't the best we can be?<br />
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<br />
Ask
yourself these questions and learn how to push past your limiting
beliefs. Waiting for someone else to give you permission to be the
person you want to be will never happen. State who you want to be to the
whole world and start living and owning it despite what others think! <br />
<br />
Crew, find your morals, tell others about it, own up to it, and stop hiding from the person you want to be!<br />
<br />
You
might find that by doing this, you find a new energy in life. And you
might even help inspire others along the way. BE YOU! =)<br />
<div class="separator" style="clear: both; text-align: center;">
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<br />
<br />
<div style="text-align: center;">
<u><b>Step #2 Define & Share Your Goals! </b></u></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<div style="text-align: left;">
This
step is the easy one. All of us have had goals in the past but how many
of us have actually accomplished them? When you set a goal, follow the 2 steps below to actually make it happen!</div>
<div style="text-align: left;">
<br /></div>
</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>First Define the goal:</b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Saying you want to loose a few pounds is great. But what does that look like? What are you going to do every day to accomplish that goal? What time are you going to workout? When are you going to eat your healthy meals? When are you going to prep your healthy meals? How are you going to stay accountable to your healthy new diet and exercise program?</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Last week I heard this phrase from a Motiv8er. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Goals are just dreams until you set a date and plan it into your schedule!</div>
<div style="text-align: left;">
<br /></div>
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<br />
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Crew once you clearly define how you are going to accomplish your goal your chances of cheating on your new diet or skipping a workout greatly decreases!</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Second Share Your Goal with Others:</b></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Your fellow Motiv8ers, friends, and family are your biggest supporters
and can be used as your accountability buddies. If you are having a hard
time staying consistent with your workouts and healthy meals, use the people around you. Don't shy away from
letting others know what you are trying to accomplish. Ask them to help support you everyday!</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
This sounds silly, but you might be surprised about how much easier it is
to stay consistent when you have others helping you. =)</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Crew, this is your Motiv8ion for today. Post how you have stayed Motiv8ed toward being true to your healthy lifestyle!</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
For Today.....</div>
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<br />
<br />
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Crew Stay EPIC and Don't Forget To Be AWESOME!</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Coach Ty Out!</div>
<div style="text-align: left;">
<br /></div>
<br />
<br />
<br />
<br />
<br />
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<br />
<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com3tag:blogger.com,1999:blog-7862723593931335053.post-83483060100841915662018-04-08T07:45:00.000-07:002018-04-09T07:35:04.678-07:00The Do's & Dont's of Adopting a New Healthy Habit!Hey Motiv8ers,<br />
<br />
Coach Ty here with another killer blog post. Today I have a quick tip to help you form a stronger mindset towards the new healthy habits you are trying to adopt. Check it out!<br />
<br />
Motiv8ers this whole year we have been working hard on changing our negative habits to positive ones. Eating better, exercising more, being more productive, and learning to think more positively and be happier. But there is one topic we haven't covered yet!<br />
<br />
Which brings us to today's topic...<b>The Do's and Dont's of Picking Your New Healthy Habit!!!</b><br />
<br />
Alright Crew here is the phrase that sums up this whole write up....<br />
<br />
<b>"The Habit you pick should replace a bad habit that you are trying to get rid of!"</b><br />
<br />
<b> </b><br />
Pretty simple right? Well this idea is still a little confusing for most because in SET this past month, after saying this phrase, I had Motiv8ers share their habits with the class and I heard phrases like these....<br />
<br />
-I want to stop drinking alcohol during the week<br />
-I want to stop eating after 7pm<br />
-I want to stop eating candy at work<br />
-I want to stop drinking so much coffee<br />
-I want to stop browsing so much on the internet <br />
<br />
First off this is great. Acknowledging what habits in your day are not supporting the person you want to become is important. But you can't forget about the second step. You need to figure out what healthy habit you are going to replace your bad habit with. And here is the reason why....<br />
<br />
In order to be successful you should always focus on the positive not on the negative!!!<br />
<br />
For example, If you take the steps in Monday's blog post and right down on a piece of paper, set reminders, and tell others how you want to stop drinking alcohol. Every day you are only going to be reminding yourself and reinforcing the fact that you love alcohol. Your brain and sub-conscious do not know the difference between positive and negative. All it knows is what you program into it. So if you constantly remind yourself to stop drinking alcohol all your mind is going to see is <b>ALCOHOL!!!! </b>And you'll find yourself wanting it and will eventually give in to the temptations. You only have so much will power.<br />
<br />
So instead of of focusing on what you don't want focus on what you do want. And remind yourself every day of the actions you should be taking instead of what you shouldn't. Like.....<br />
<br />
-Drinking 8 glasses of water each day<br />
-Getting in your Green Smoothie<br />
-Instead of eating after 7pm maybe read a book<br />
-Instead of coffee focus on having Tea<br />
-Instead of Pizza focus on a healthier alternative.<br />
-Practice 10 minutes of meditation instead of browsing the internet.<br />
<br />
Remember the habits you do daily should be helping you get closer to your dreams and goals. If they are not helping you get closer to your dreams and goals then you need to re evaluate your daily habits and routines!<br />
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<br />
<br />
Motiv8ers if you have questions on this topic post below or reach out to your coach. Time to be AWESOME!<br />
<br />
<b>Ok lets get into some recipes. =)</b><br />
<br />
Motiv8ers almost every day the Coaches and I preach about the importance of healthy eating but we don't give very many examples. So this is our chance to start giving you those examples. Check out these recipes and really give them a try and start making those healthier options today! Remember the better and cleaner your diet is the faster you will recover from workouts and the faster you will see results from your workout. So take action!<br />
<br />
First Recipe is from Thug Kitchen. I found this recipe the other day. I love sweet potatoes and this looked like a great way to get in more greens too. And, look I found a green smoothie recipe that has sweet potatoes in it. =) Check it out. Going to try this at the end of the week.<br />
<br />
<a href="http://www.thugkitchen.com/srg_smoothie">Sweet Relief Smoothie!</a><br />
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<br />
<div>
<br /></div>
<div>
<br /></div>
Motiv8ers that is all for today!<br />
<br />
If you have questions post below!<br />
<br />
Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty Out!<br />
<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com1tag:blogger.com,1999:blog-7862723593931335053.post-91472466375246165052018-04-01T07:59:00.000-07:002018-04-02T08:52:05.992-07:003 Steps to Making a New Lifestyle Change Stick & Stay Consistent!Hi Motiv8ers,<br />
<br />
Coach Ty here with a quick tip.<br />
<br />
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?<br />
<br />
I know I do sometimes. But, over the past few months working with you and going through the Motiv8 food challenges over the past few months 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.<br />
<br />
First, I want to share some phrases with you that I hear a lot.<br />
<ul>
<li>"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"</li>
<li>"Ty I need to get onto some type of nutrition plan but it is just hard to stay consistent."</li>
<li>"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."</li>
<li>"Ty sometimes I have a hard time staying Motiv8ed. I am just tired. Work is crazy."</li>
</ul>
Do you see the problem here?<br />
<br />
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.<br />
<br />
And Motiv8ers, lets get real for a second. You have the time, but the problem is your health isn't important to you yet. Ask yourself right now. Is your HEALTH important? The answer should be YES! You will make time, and find time, for the things that are important to you. So make yourself a priority and lets get busy.<br />
<br />
Remember consistency is key. So what do you do?<br />
<br />
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......<br />
<ol>
<li>Write Down Your Plan.</li>
<li>Schedule Your Plan into Your Schedule.</li>
<li>Tell Everyone about Your Plan for Accountability.</li>
</ol>
Sounds simple right? But guess what? NO ONE DOES IT!<br />
<br />
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?<br />
<br />
Will it be a struggle? YES. Because you will be working on changing habits and routines. But if you can fight through that struggle, you will be so much happier in the long run. Remember it only takes 20 days to form a new habit so that struggle won't last long. Just hang in there.<br />
<br />
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.<br />
<br />
<ol>
<li><u>Write Down Your Plan</u>- 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. </li>
<li><u>Schedule Your Plan Into Your Day and Weeks</u>- If you have read my blog post titled "Ty's Personal Experience with the Clean Eating Challenge" you will know that this step was a crucial part in helping me be successful. Without it, I never would have been able to take on the Clean Eating Challenge and be successful. Step one, put your plan into your schedule. When will you be doing your steps each day? Give your steps an exact time each day. Step two, only do those steps during that time. Don't multitask. Do not let anything get in the way of that task. it is just as important as a work meeting. Everyone has time to accomplish anything, you just have to make time and schedule that time. Once you have your daily schedule mapped out move on to the last step.</li>
<li><u>Tell Everyone about Your Plan for Accountability</u>- This step is the number one most important step. You need accountability. Without it you will find ways to justify cheating on your plan and you will find yourself saying these words, "I just have to cheat today. I need it to relieve some stress. I'll get back on track on Monday." But then you find yourself never getting back on track. So what do you do? Tell your friends, tell your family, tell your fellow Motiv8ers you workout with, and tell your Motiv8 Coach about your plan. If you have people that you want to make proud, and not let down, you will not cheat on your goals or steps. That is a FACT! Motiv8ers use the people around you to help you stay accountable and Motiv8ed. Start now with asking for help. Remember we are all in this together. </li>
</ol>
Motiv8ers will you take on this challenge? If you are post below with a thumbs up.<br />
<br />
Remember these steps will help you form new healthy habits that will help you accomplish all kinds of things like eating better, maybe quit smoking, getting into better shape, or start cooking your own meals, etc. No matter what your plan is make sure to schedule it into your day and then share it with others. Those are the only way you will accomplish your new plan. <br />
<br />
Trust me these simple steps will get you back on track and help you stay Motiv8ed! =)<br />
<br />
Motiv8ers stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty Out!<br />
<br />
See you at your SET! <br />
<br />
<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com2tag:blogger.com,1999:blog-7862723593931335053.post-60276907343148459112018-03-25T13:08:00.000-07:002018-03-26T08:05:21.865-07:00How to Get Out of a Plateau!!!Hi Motiv8ers,<br />
<br />
Coach Ty Here. Lets get back to work to making you GREAT. lets cover a topic I feel will help you be more mindful of where you are now and help you figure out how to make your next step to grow and get stronger especially if you feel like you are in a slump.<br />
<br />
<u><b>Topic for today is 'Why We Plateau and Three Things That might Cause a Plateau in Your Fitness.'</b></u><br />
<br />
Motiv8ers, throughout my career as a Coach I have heard numerous times this phrase, "Ty I just feel like I am hitting a plateau. I am not loosing any more weight, I am not getting stronger, and right now I just feel really tired and sluggish. What can I do to get back on track?" Motiv8ers there are a lot of factors that can cause you to feel like you are plateauing but I have narrowed it down to just three things that I feel have the biggest impact on your fitness. Lets get started.<br />
<br />
<b>First you have to have the Mindset of Improving Every Day!</b><br />
<br />
Motiv8ers this is the easiest factor to make a change in. As you come out to your SETS regularly you will begin to get stronger. Your core will improve, you will notice you can get through a whole SET without to much difficulty, and you will begin to get use to the workouts and exercises. But this is where you can get into trouble. If each week and each day you push yourself at the same level, use the same size weights, or never try the harder form of each of the exercises you will never see the improvements you want over the long term. Because you will eventually get used to your workout and you will plateau. So make sure that you are always striving to improve.<br />
<ul>
<li>Every couple of weeks try to increase the size of weights you use. You might not be able to do as many reps but you will start to spark that muscle growth to see the muscle tone you want.</li>
<li>Each day try the harder versions of each exercise before modifying and then each day try to do a little more. This will keep you always out of your comfort zone and keep you in a stat of constant growth </li>
<li>As you get use to the cardio aspect of the workouts try to start maximizing your heart rate a little more each day. Get that heart rate up high and see how long you can keep it there. Then each day after that try to keep your heart rate up a little longer. This will help improve your cardiovascular.</li>
</ul>
Crew if you feel that you need help in this area talk to your Coach because we love it when we hear our clients say, "Coach can you push me a little more!" =) Start having the mindset of improving each day Crew.<br />
<br />
<b>Second, The Amount of Energy You Take in Doesn't Match Your Energy Output! </b><br />
<br />
Motiv8ers as you get stronger and your cardiovascular improves you are going to start working harder at your workouts. Plus, with your new found strength and endurance you are going to find that you can now just do more through out your day. You level of Energy Out put will become so much greater then it used to be. But, here is where the plateau happens, if your energy Intake, meaning the foods and calories you eat, do not match your energy output then you are going to find yourself feeling sluggish, tired, lazy, and not able to recover from your workouts. So Motiv8ers make sure that as you increase the amount of exercise you do through out your day you also increase the amount of calories you take in.<br />
<br />
But Now I know what you are thinking. 'Ty if I start eating more food I will just gain all of my weight back."' Well Crew that statement is true and false. Basically, as we have learned from other blog posts, if you eat whole plant based carbohydrates with a good dose of fiber your body will store those calories for energy and help fuel your body. But if those calories come from processed junk food with no fiber more than likely those calories will be stored as fat leaving you with no energy. Crew if you want to understand this process better on how the body stores calories as energy vs. fat then check out some of our other nutrition blog posts. Motiv8ers if you feel like this might be the cause of your plateau then talk to your coach immediately. We are here to help and help point you in the right direction the right way to fit your needs.<br />
<br />
<b>Lastly, The last Form of Plateauing can be caused by STRESS!!</b><br />
<br />
Motiv8ers stress can come at us in so many different ways and it can hit our body's really hard. Stress can be caused by work, from a serious family event, from over training with no rest, not getting enough sleep, etc. These stresses can cause injury, sickness, depression, or lack of appetite. Crew watch this short video to learn how stress affects the body.<br />
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<br />
So after watching the video you see there are tons of ways to make sure you are managing your stress so it doesn't effect you physically. Those tools are:<br />
<ul>
<li>Finding a supportive group of friends that you can talk to and help you through the stress you are going through. And, crew you have that. Your Motiv8 Team and family is awesome. Definitely reach out to them.</li>
<li>Find some time to be with just yourself to relax a little. Try yoga at home, go for a jog or walk, or do some meditation. Spend some time paying attention to your thoughts that are stressing you and use that time to figure how you can take the next step in managing your stress and being more productive. Be more mindful of your situation.</li>
<li>Next you might be working yourself to much without any rest days. If you have been exercising day in and day out and not letting your body recover then that stress could cause an injury in the long term. So make sure you get a good amount of rest in between each workout.</li>
<li>Lastly make sure you are getting enough sleep each night and drinking enough water through out your day.</li>
</ul>
Motiv8ers lots of info here and I know you will have questions after reading this so post below, talk to your coach, or call me and lets talk for a while. Hitting a plateau is something that every one hits and all it takes to get out of that plateau is just possibly making a few adjustments to your diet, making sure your mindset is on point to push yourself, or making sure you are managing your stress and getting enough rest. Remember Motiv8ers we are here for you so reach out to us.<br />
<br />
Crew that is all for today.<br />
<br />
Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty Out!!!<br />
<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com4tag:blogger.com,1999:blog-7862723593931335053.post-23207018513079355222018-03-18T10:11:00.000-07:002018-03-18T14:48:09.871-07:00How to Fight the Lazy Voice!Hi Motiv8ers and Future Motiv8ers,<br />
<br />
Every Sunday night the Motiv8 Coaches and I send out Motiv8ional emails to help our clients get fired up to conquer their week and show up to their first workout. Last night I wrote an email about a topic I have been thinking about all last week.<br />
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<b>"How to Fight the Lazy Voice!"</b></div>
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This topic has been so strong in my mind. How can I help my clients, and myself, to be more productive and fired up to take action on the tasks that they need to do to improve their lives physically and mentally. Motiv8ers to have a better understanding on what I am talking about check out the short email that I wrote my clients last night.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCjpbtSO8L8ZRNcOPQhLDZe13uW-4aTuFO9u5Q6fgFBECRt7irG_LjeSSumKlmEjeiQlGAUQ0c8hvuo1Gi0iCaMQFC50irHD2FT1CJNdbLxpTldifQ3RPhOJzas5Y08w9OzltYc-OoxovB/s1600/ReachMolinsky.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="250" data-original-width="500" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCjpbtSO8L8ZRNcOPQhLDZe13uW-4aTuFO9u5Q6fgFBECRt7irG_LjeSSumKlmEjeiQlGAUQ0c8hvuo1Gi0iCaMQFC50irHD2FT1CJNdbLxpTldifQ3RPhOJzas5Y08w9OzltYc-OoxovB/s320/ReachMolinsky.jpg" width="320" /></a></div>
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<b>"</b>Hi Motiv8ers,<br />
<br />
This week's theme is going to be "Fight the Lazy Voice!"<br />
<br />
What
do I mean by that? This voice is the voice that is always trying to
talk you out of doing what you know is important and productive.<br />
<ul>
<li>Sleep an extra hour instead of getting up for your workout</li>
<li>Go get a pizza instead of eating the healthy food you prepped on Sunday</li>
<li>Why do the harder exercises when you could take it easy with a modification</li>
<li>You don't need to work. Go watch a few more shows on Netflix.</li>
</ul>
All
of you know this voice and sometimes it's this voice that is holding
you back from being GREAT. Crew, this week I challenge you to follow
your gut and not allow that lazy voice to take control. When this voice
starts to talk, you know exactly what you should be doing but you just
don't want to. You want to take the easy route. The other route is
just too uncomfortable.<br />
<br />
But guess what? Without challenging yourself you will never get stronger, healthier, or smarter.<br />
<br />
This week, Crew, lets get out of our comfort zones. Follow the voice inside that is telling you how to be AWESOME!<br />
<br />
Force yourself to push the lazy voice aside and take the more difficult road. <br />
<br />
Success lies outside of your comfort zone!</div>
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Crew no matter how you feel tomorrow.<br />
<ul>
<li>Commit to being epically productive at work</li>
<li>Commit to getting in at least 3 workouts this week</li>
<li>Commit to improving your nutrition and eating healthy</li>
<li>Commit to taking care of yourself through sleep and being kind to yourself</li>
<li>Commit to being awesome to yourself and awesome to others.</li>
</ul>
<br />
Crew, tell the Lazy Voice to get lost and let's have a great week!<br />
<br />
Stay EPIC and Don't Forget to Be AWESOME!"</div>
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<br /></div>
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<span style="font-size: large;">That's a great pep talk right? </span></div>
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<br /></div>
<div style="text-align: left;">
But there is a problem. This email is a great Motivator for Monday but that Motiv8ion isn't going to last all week. You only have so much WILL POWER. In order to be successful long term your habits and routines have to support the new changes you are trying to make. </div>
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<br /></div>
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So lets get into how you can set yourself up for success and fight the lazy voice long term. </div>
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<br /></div>
<div style="text-align: left;">
<b><u>Step #1</u> What is important to you and what needs to get done!</b></div>
<ul>
<li>What tasks have to get done for work?</li>
<li>What needs to get done for your Family?</li>
<li>What needs to be done to improve your health?</li>
<li>What do you need to do to pursue your dreams?</li>
</ul>
Write them all down on a sheet of paper or on a word document.<br />
<br />
<b><u>Step #2</u> Watch this short 3 minute video!</b><br />
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<br />
This video covers all of the topics that you hear regularly about how to stay productive on the tasks you wrote above.<br />
<ol>
<li>Will Power- Remember you only have so much will power and it will run out every day. So don't rely on this energy.</li>
<li>Time Management- Don't dry to be productive all day. Break your day into small sessions with planned breaks. Make the sessions more focused and focus on what needs to get done first.</li>
<li>Schedule Your Work- The night before plan out your next day. Put all your tasks into a time frame and once your day starts just follow the plan of the day.</li>
<li>Don't Multitask- Research has shown that those who Multitask don't get as much done. So focus on one task at a time.</li>
<li>Break your tasks into small tasks- Your brain hates thinking about things that are hard to do. So break your tasks into smaller tasks and your brain will find these less daunting and will make the starting process easier. </li>
</ol>
All of the tips above are great tips to help you get started but there are still two more steps.<br />
<br />
<u><b>Step #3</b></u><br />
<br />
<b>Committing to NO MORE ZERO DAYS!</b><br />
<br />
What is a Zero day? A zero day is when you don't do a single thing towards whatever dream or goal or want or whatever that you got going on. No more zero days. I am not saying you have to write a book every day. But the point is that you have to make yourself, promise yourself, that the new SYSTEM you live in is a non-zero system. Write one paragraph, do one push up, read one page out of a book. Do something every day that will take you one step closer to the person you want to be. Every day think about what small task can you do to help make your future self stronger. No more ZERO DAYS!<br />
<br />
<u><b>Step #4</b></u><br />
<br />
GET STARTED!!<br />
<br />
My favorite quote from the famous Zig Ziglar is this...<br />
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<br />
<br />
If you remember anything from this post remember this.<br />
<br />
You will never have enough energy and there will never be the perfect time to start the dream you have been procrastinating on. So many people say I will start when I have time. I will start when I have the energy and I am physically strong enough. I will start when I am feel confident enough.<br />
<br />
The only way to get the energy, confidence, and time you want to start your dream is to START.<br />
<br />
You have to start exercising to get healthier and stronger. You have to start reading to get smarter. You have to start eating better to get healthier.<br />
<br />
Crew don't make excuses any longer. Just start!<br />
<br />
Motiv8ers I hope this post has given you some tools to fight that lazy voice inside and helps you be just a little bit more productive this week.<br />
<br />
<span style="color: red;">Crew above are just a few tools. What do you use to help yourself stay Motiv8ed and productive? Post below and lets start helping each other.</span><br />
<br />
This is Coach Ty.<br />
<br />
Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty out!<br />
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Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com5tag:blogger.com,1999:blog-7862723593931335053.post-21871324918116829462018-03-05T10:27:00.001-08:002018-03-05T10:54:19.836-08:00Bring The Best Version of YOU Every Day!Hi Motiv8ers,<br />
<br />
Hope you are having the best day full of joy, great workouts, and making yourself even more awesome! =)<br />
<br />
Today I have a message that is making a huge impact in my life. YOU HAVE TO CHECK THIS ONE OUT!<br />
<br />
Over
the past week I have been cleaning my car, making my bed, organizing my
closest, cleaning the house, making sure I meditate, and much more.
Although I do these tasks regularly, when my schedule gets really crazy,
these are the tasks that are the first to go. And if you know me, you
have definitely seen this. At times my car can get really messy. =(<br />
<br />
So what has changed in me? Why am I making these simple tasks, that no one sees but me, a priority?<br />
<br />
I'll tell you why!<br />
<br />
It started with this podcast that I listened to last Wednesday.<br />
<br />
The
School of Greatness with Lewis Howes interviewing Jay Shetty titled Greatest Lesson: Life as a Monk. Jay was a
former monk and now works for the Huffington Post. <br />
<br />
<div style="text-align: center;">
<a href="https://lewishowes.com/podcast/cultivate-a-monk-mindset-jay-shetty/">Cultivate A Monk Mindset (Click on the title to go to their website)</a></div>
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The
part of this podcast that touched me the most was the last 10 minutes.
Lewis asks Jay, "If all of your books, videos, messages, and life's
works were erased from the world and you were on your death bed and you
could only leave three truths for the world to remember you by, what
would be those three truths?"</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Jay said....</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
1. You are a spiritual being living a human experience. You are not a human having a spiritual experience.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
2.
Live in your ELEMENT! Stop trying to become what everyone else wants
you to become and start living your truth. You can't make a lion act
like a house cat. Learn what makes you passionate and live in your
element.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
3.
Lead with service! Learn how to use the first two to live a life of
service to others. Make your life about service and helping other
people. Make that the reason why you do what you do! If you start with
service then you will experience love, gratitude, and happiness. You
will find yourself when you lose yourself in the service of others.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
This
message hit me hard. It hit me down to my core. But it didn't inspire
me. It actually made me depressed! When I heard that last phrase "live a
life of service," I said to myself, "I want to be that person." But I
remembered this phrase at the same time: "In order to help others you
have to first help yourself."<br />
</div>
<div style="text-align: left;">
I
began to think about all the the things that I feel are holding me back
in life. From large tasks all the way down to the smallest task, like
cleaning the dishes. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
If I am really going to help someone else be awesome and epic, I have to bring the best version of myself every day.</div>
<div style="text-align: left;">
<br />
I have to bring the best version of myself everyday.</div>
<div style="text-align: left;">
<br />
I HAVE TO BRING THE BEST VERSION OF MYSELF EVERYDAY!!</div>
<div style="text-align: left;">
<br />
What does that mean to me?</div>
<div style="text-align: left;">
<br />
If
I truly want to serve others and help them be the best version of
themselves through my business at Motiv8 Fitness, then I have to be that
person. I can't be acting the part. So in my mind I broke it down into 2 parts that apply to me:</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
How can I have the most energy, physically and mentally?</div>
<div style="text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj99I7G5gKr1lz9maaiZ9IeO7bHh_SSqJRhH051848qGWb6zwKJSV9J60yqE_rLCiKO_9Mc25LmiMwTlPT083ME_udWoWr_CQGW9EB7N5wExJf17ZWjNEvz4SFjLNNgcjRPSoSCL4k2wqH6/s1600/self-care.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="400" data-original-width="600" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj99I7G5gKr1lz9maaiZ9IeO7bHh_SSqJRhH051848qGWb6zwKJSV9J60yqE_rLCiKO_9Mc25LmiMwTlPT083ME_udWoWr_CQGW9EB7N5wExJf17ZWjNEvz4SFjLNNgcjRPSoSCL4k2wqH6/s200/self-care.jpg" width="200" /></a><br />
<ul>
<li>I need to eat a clean whole food diet to stay strong, healthy, injury
free. I need to meditate every day so that I can keep my
emotions balanced. I need to get enough sleep. I need to take care of myself
through hygiene, cleanliness, and organization so I can be as
productive as possible and not feel like a mess.</li>
</ul>
<br />
How can I keep accomplishing my dreams to inspire others?</div>
<div style="text-align: left;">
<ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy4ap9qJBFWOC4hhivGCPMZ1oV_A3xdtQwgQ3ZtAi9cDiU4yRuN6ovUbi-_gYd4AVw8YppYFC5vJlNEplvhmuMio32Yk47c-XivjicKIQ30fs0i-yj7LeKeDvMoFg5Lsp6qAAHJT7gq8Fg/s1600/235249.b.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="868" data-original-width="999" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy4ap9qJBFWOC4hhivGCPMZ1oV_A3xdtQwgQ3ZtAi9cDiU4yRuN6ovUbi-_gYd4AVw8YppYFC5vJlNEplvhmuMio32Yk47c-XivjicKIQ30fs0i-yj7LeKeDvMoFg5Lsp6qAAHJT7gq8Fg/s200/235249.b.jpg" width="200" /></a>
<li>Every morning, I should meditate and focus on my goals so that when I go
into my
day, I can recognize and take advantage of opportunities that come my
way. This also helps me go into my day with a purpose, passion, and
drive
instead of just mindlessly going with the flow. According to a recent
study, we have 35 to 50 thousand thoughts throughout the day. If
you don't focus your mind on what you truly want, you will probably be
focused more on what your coworker just said about you, or what are you
going to eat for lunch, or how you can't wait to see Black Panther.
Making
you unproductive! Stay focused on what is important.</li>
</ul>
<br />
How can I give the energy and love to others to serve them the way they need to be served?<br />
<ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc22zB0MMT4zTd05i87uDnaw2KZ5oxEPg3wOHjKJohxXqwfbOvLfbCVys4LdJkY4J6fx_lTg3FMzDK5MZDju6cwXRlMOYUFaCgFbm3QW91siWEohEL19oUghapwZBHo4JcGnVHOdLjEYMO/s1600/meditating-businessman-near-arrow-sketch-different-direction-concept-next-to-chalkboard-cketch-71038080.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="567" data-original-width="800" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc22zB0MMT4zTd05i87uDnaw2KZ5oxEPg3wOHjKJohxXqwfbOvLfbCVys4LdJkY4J6fx_lTg3FMzDK5MZDju6cwXRlMOYUFaCgFbm3QW91siWEohEL19oUghapwZBHo4JcGnVHOdLjEYMO/s200/meditating-businessman-near-arrow-sketch-different-direction-concept-next-to-chalkboard-cketch-71038080.jpg" width="200" /></a>
<li>If I can take care of my two points above, then I can show up ready
to give the help that my clients or family deserve! If in the back of
my head all I can think about is how dirty my apartment is, or how I
procrastinated on my blog, or how tired I am from
eating poorly that I have zero energy for the workout, how in the world
will I ever be able to help someone else?? I have to take care of my OWN
shit first so that I can be the best version of myself for others!</li>
</ul>
<br />
<br />
So Motiv8ers, how can you serve others this week?<br />
<br />
<b>By bringing the best version of yourself to every thing you do!</b><br />
<br />
Motiv8ers, take this message to heart! <br />
<br />
Show
up to work looking awesome, being awesome, spreading the joy to your
coworkers, and helping them get a lot of work done to make this world a
better place.<br />
<br />
Don't settle for mediocrity.<br />
<br />
Be the best version of you, starting now, so you can help others be the best version of themselves.<br />
<br />
Spread the LOVE CREW! I know I will be this week! =)<br />
<br />
Lead With Service! <br />
<br />
Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty Out.<br />
<br />
P.S.
If you enjoyed this message please share it with someone that might
need it. It is time we start helping each other be great, feel great,
and live an awesome life! =)<br />
<div style="text-align: left;">
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com3tag:blogger.com,1999:blog-7862723593931335053.post-30913560294335071872018-02-26T10:47:00.000-08:002018-02-26T11:13:23.639-08:00We Have A Plastic Problem: Motiv8 Challenge!Motiv8ers,<br />
<br />
This is not your normal Motiv8ing post. This is a call to action!<br />
<br />
We have a huge problem, and the crazy part is, no one CARES! <br />
<br />
Well, we do care, but because it doesn't affect our daily routines, we don't take action on it.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVe_0P5VRPrvKLXZO0Mf2eepGVsulIbQdEL3Hsmv17cszuLUgA41JEqO6pBiy2-6uHN36-q3nDpsIseXndF5-IQhpLmDufhCbMphWMi89Sqeh65sll_-7VzxZSXaL_w9LSQLG0l2Xx8F9O/s1600/3629309.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="265" data-original-width="439" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVe_0P5VRPrvKLXZO0Mf2eepGVsulIbQdEL3Hsmv17cszuLUgA41JEqO6pBiy2-6uHN36-q3nDpsIseXndF5-IQhpLmDufhCbMphWMi89Sqeh65sll_-7VzxZSXaL_w9LSQLG0l2Xx8F9O/s320/3629309.jpg" width="320" /></a><br />
What am I talking about?<br />
<br />
This...<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinv1SY4flP8jDU6IUe3FLfuBaNfEBwuT3hGMWeLfKEpZgX-q8v9AoLezsXak6O0lKiBtunkE6SlVBpVko4-rYQ_M7ywf9mEdAMz9Z9nIrsOJK0ryx2N9gqNVCf7rus5q9nts46yZLDnycX/s1600/imagesplastic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="180" data-original-width="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinv1SY4flP8jDU6IUe3FLfuBaNfEBwuT3hGMWeLfKEpZgX-q8v9AoLezsXak6O0lKiBtunkE6SlVBpVko4-rYQ_M7ywf9mEdAMz9Z9nIrsOJK0ryx2N9gqNVCf7rus5q9nts46yZLDnycX/s1600/imagesplastic.jpg" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVLtSmHiX_S-1O20gba4ERoJk8z-3JqozoBQKL56X1rGnNWHOfkmS08Nl4EICq31yp9NDJi1KhGVpywuRZvHyHGR8oIE607TRxpnJ8b_Uy4W4GoCoDljJRotGSOwi13qPDSW9lWc7fAk4a/s1600/plastics_1349360954_456.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="285" data-original-width="456" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVLtSmHiX_S-1O20gba4ERoJk8z-3JqozoBQKL56X1rGnNWHOfkmS08Nl4EICq31yp9NDJi1KhGVpywuRZvHyHGR8oIE607TRxpnJ8b_Uy4W4GoCoDljJRotGSOwi13qPDSW9lWc7fAk4a/s320/plastics_1349360954_456.jpg" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB9pJOXSg-r0Kxd_37kiIgZNxLdaWCfQuQ0AdB3gzsv9nGaQxxHbdexPKAHHP5x8QUl1OWlxMnrPwOtU5I_ibC4gtiTzgN6_DkPblopIcbFgVnCO4P3az10W5yaOuSUSY7Keywhdv1lB58/s1600/pollution-plastic-iceberg.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="428" data-original-width="640" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB9pJOXSg-r0Kxd_37kiIgZNxLdaWCfQuQ0AdB3gzsv9nGaQxxHbdexPKAHHP5x8QUl1OWlxMnrPwOtU5I_ibC4gtiTzgN6_DkPblopIcbFgVnCO4P3az10W5yaOuSUSY7Keywhdv1lB58/s320/pollution-plastic-iceberg.jpg" width="320" /></a></div>
<br />
There is an island in the Pacific the size of Texas made entirely out of PLASTIC!!!!<br />
<br />
Why is this ok? How come we aren't addressing this issue?<br />
<br />
WHY ARE WE IGNORING THIS HUGE HEALTH PROBLEM THAT WILL HURT US AND THE PLANET?<br />
<br />
<br />
One
of the main reasons I became a vegan was because of factory farming. I
didn't want to support something that had a negative effect on our own health and the health of
our planet. Every year, factory farms create so
much pollution and I didn't want to be contributing and
supporting that problem.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHpieoQuWMblLJzAAWYTzojDkIRZVmsLe83GwajHK2-1xmP_qHheJ2VZ5Jf1df1nmmiOXf1ROl0KsH_iAaJJRRFbBum5qkzQ6ZGXimEwErp89x1tA1ysXlhiHkvHi-AT3J5l1NWY5Cyc63/s1600/58fedc241400001f00a9ba05.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="645" data-original-width="969" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHpieoQuWMblLJzAAWYTzojDkIRZVmsLe83GwajHK2-1xmP_qHheJ2VZ5Jf1df1nmmiOXf1ROl0KsH_iAaJJRRFbBum5qkzQ6ZGXimEwErp89x1tA1ysXlhiHkvHi-AT3J5l1NWY5Cyc63/s200/58fedc241400001f00a9ba05.jpeg" width="200" /></a>Last week, I was listening to the <a href="http://www.richroll.com/podcast/jared-blumenfeld-348/">Rich Roll Podcast, Episode 348, with environmentalist Jared Blumenfeld. T</a>hey
spoke about the large plastic garbage patches out in the ocean and how
they are only getting larger. It made me think about all the unnecessary
plastic that I was consuming everyday. I don't even think about it. It
brought a sick feeling
to my stomach and I said to myself, "I have to take action on this just
as much as I take action on the foods I put in my body."<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz7dDyrri98Ez50VM-2dpXRl6QE54_-WyhVOrObF5jakrQoTWP2zD61M3Pv0STSo04ihl6Bg7Xe1dcf22tiAp8g25jqnH3kZKF7xSt_s93eqzVXDe7SD2gnbibNi_sYPFQv3PoFjNTF1FJ/s1600/bird_filled_plastic.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="288" data-original-width="448" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz7dDyrri98Ez50VM-2dpXRl6QE54_-WyhVOrObF5jakrQoTWP2zD61M3Pv0STSo04ihl6Bg7Xe1dcf22tiAp8g25jqnH3kZKF7xSt_s93eqzVXDe7SD2gnbibNi_sYPFQv3PoFjNTF1FJ/s200/bird_filled_plastic.jpg" width="200" /></a>According to Gianna Andrews, author of the article "Plastics in the
Ocean Affecting Human Health," one of the most devastating elements of
this
pollution is that plastics takes thousands of years to decay. As a
result, fish and wildlife are becoming intoxicated. As a result, toxins
from plastics have entered the food chain, threatening human
health. In the most polluted places in the ocean, the mass of plastic
exceeds the amount of plankton six times over. This is a large piece of
evidence that leaves the problem of polluted oceans undeniable. It is
upsetting that a massive clean up effort is not taking place.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUU1E8Qx2H9ushM8WgvYFrHBwtJ2Os5hnj40_OiDZ5Ux_-RzoMMReZ3oVvXvKko8vAa1ejLmDfFr3JHi6WkHxv11WiJ5Ao4Z7kXy56K8m0iZBlYQoHclZ5CdhxMHFznEk0iaTA87-a4V3h/s1600/ocean-plastic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="621" data-original-width="960" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUU1E8Qx2H9ushM8WgvYFrHBwtJ2Os5hnj40_OiDZ5Ux_-RzoMMReZ3oVvXvKko8vAa1ejLmDfFr3JHi6WkHxv11WiJ5Ao4Z7kXy56K8m0iZBlYQoHclZ5CdhxMHFznEk0iaTA87-a4V3h/s320/ocean-plastic.jpg" width="320" /></a></div>
<br />
So what can we do?<br />
<br />
First,
you might wonder why the government isn't trying to fix the problem. In
my opinion, the government only cares about keeping the economy
running. As long as the our country's financial health is good, they
don't care about the little things. Just like how big businesses follow
the money. If we stop paying and using plastic goods, the
government and big businesses will have to change as well.<br />
<br />
We can change the world by just being mindful of our spending habits.<br />
<br />
Look,
there is no way for the public to just stop using plastic altogether.
It is such a huge part of our society. But there are a
few simple things that we can do in our daily lives that would have a
great impact on the environment and our health.<br />
<br />
<br />
Check it out...<br />
<br />
Our Motiv8 Plastic Challenge!<br />
<br />
I
have three steps below that we can take action on this week and
wouldn't be hard to do. Check it out and post your questions below!<br />
<br />
<u><b>1. Stop or minimize the use of plastic bottles, straws, and eating utensils.</b></u><br />
<br />
Straws!!! There are almost 8 million tons of this stuff entering
the ocean every year. Why? Do we really need a straw in our cup at
restaurants? Check out this blog to <a href="https://www.1millionwomen.com.au/blog/straws-why-they-seriously-suck/">learn more about why straws are bad</a>.
Straws are a luxury that the public just doesn't need. And I know what
you are thinking, "how about that smoothie at Juice Land?" I need a
straw for that!<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgSdDt3ynzSZFn_WmqraZnLVj6nl5vTUic_BONUyVccd9oAiopDEn4fSn90-w9Bn4qUcgR7bVvp0bCjwZTC9EsDg5BpMf6rfkH27fLImzrVF-OEalcVcvN9WlpUvNWC6o_6DhwnZBIyrlp/s1600/060258355031.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1155" data-original-width="1500" height="153" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgSdDt3ynzSZFn_WmqraZnLVj6nl5vTUic_BONUyVccd9oAiopDEn4fSn90-w9Bn4qUcgR7bVvp0bCjwZTC9EsDg5BpMf6rfkH27fLImzrVF-OEalcVcvN9WlpUvNWC6o_6DhwnZBIyrlp/s200/060258355031.jpg" width="200" /></a>Well
that leads us into plastic bottles. Do you really think that your
bottled water is healthier than tap water? There is so
much that goes into making your tap water healthy to drink that I bet if
you compared the two, you wouldn't find much difference. But if you are
still worried about your water, start drinking filtered water. The <a href="https://www.amazon.com/gp/product/B003B22NXQ?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&linkCode=xm2&creativeASIN=B003B22NXQ">Brita filters are amazing</a>. Also, the vending machines in every grocery store are a great
way to get large jugs of healthy water that only take about
30 cents to refill.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwaqToB6keuJiNJfi37owke-CudGPyMz8dLaA_d9yRpdcEOYyOhHJJld35IEclBHb7d6s-QD13wbsiDuiRLiikIZZgGhxk1z1YoYptazEwTSvTHsjgCLUaqixjbDV9SzTIE8gziKqFsONI/s1600/919801341_bd5bb36ef8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="500" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwaqToB6keuJiNJfi37owke-CudGPyMz8dLaA_d9yRpdcEOYyOhHJJld35IEclBHb7d6s-QD13wbsiDuiRLiikIZZgGhxk1z1YoYptazEwTSvTHsjgCLUaqixjbDV9SzTIE8gziKqFsONI/s200/919801341_bd5bb36ef8.jpg" width="200" /></a></div>
<br />
Going back to Juice Land: if you can find a reusable cup and water
bottle to carry around with you, most restaurants are more
than happy to fill your cups rather than using their own. And if you absolutely need a
straw, here are some great <a href="https://www.amazon.com/gp/product/B01N00OEJQ?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&linkCode=xm2&creativeASIN=B01N00OEJQ">reusable straws for you to check out!</a> Also, this might sound weird, but carrying around your own
utensils when eating out at fast food restaurants is another great way
to prevent waste.<br />
<br />
<u><b>2. Stop buying foods that are packaged in plastic!</b></u><br />
<br />
If you stop buying foods that are packaged in plastic and only eat
foods that you can buy in bulk, you could greatly reduce the amount of
processed foods in your diet. This would have a huge impact on your
health! The main things we are talking about are microwavable meals,
cereals, most junk food, and everything found at Costco! =) Look, you
are not going to be able to take out everything that is
wrapped in plastic. Just make sure that if you do buy plastic that you
recycle.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgja4sMoRZPxKo6osiLCoEN12zpED95Zhrta7m6FGdWKnznXL6djXaIFmYmvYjzY5vbj7TvhvEZOF0tyQo3_U5SjBstgvnwadDuNmNpgohkk_t9X9iee0JrB2I_bmsFcJYR7ADBbI5EJfuc/s1600/524336.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgja4sMoRZPxKo6osiLCoEN12zpED95Zhrta7m6FGdWKnznXL6djXaIFmYmvYjzY5vbj7TvhvEZOF0tyQo3_U5SjBstgvnwadDuNmNpgohkk_t9X9iee0JrB2I_bmsFcJYR7ADBbI5EJfuc/s200/524336.jpg" width="200" /></a>Let's quickly talk about some foods that don't need to be packaged in
plastic. All vegetables and fruits! In the produce side of the store,
there are vegetables you can buy in bulk and then vegetables that are
wrapped in plastic ready for you to easily grab and go. DON'T
BUY THESE PRODUCTS! Buying the bunch of spinach rather than the
pre-rinsed spinach packaged in plastic tubs isn't going to take up much
more of your time. Be proactive and make the right choice.<br />
<br />
Also,
and I know I do this, but try not to use the plastics produce bags. I
use the bags almost every time I go to the grocery store, so I
definitely need to make this change. Since I need something to keep my produce together at the store, I am going to try out the <a href="https://www.amazon.com/gp/product/B01KVZKM06?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&linkCode=xm2&creativeASIN=B01KVZKM06">Bahoki Essentials Set of 5 Eco Friendly Reusable Mesh Produce Bags.</a> I'll keep you posted on my experience!<br />
<br />
<br />
<u><b>3. Start Really Focusing on RECYCLING!</b></u><br />
<br />
Motiv8ers,
make sure that you are buying recyclable plastic products.
Being proactive on learning about what is recyclable and what isn't is
really important. Not every plastic product can be recycled. When you
have a spare minute please check out the two websites below to learn
more.<br />
<br />
What the numbers on the plastic bottles mean...<br />
<a href="http://learn.eartheasy.com/2012/05/plastics-by-the-numbers/">http://learn.eartheasy.com/2012/05/plastics-by-the-numbers/</a><br />
<br />
Frequently asked questions to the City of Austin about recycling....<br />
<a href="https://www.austintexas.gov/content/1358/FAQ/10891">https://www.austintexas.gov/content/1358/FAQ/10891</a><br />
<br />
Motiv8ers,
if your and your family's health is important to you, this
is knowledge that you need to know. The health risk of plastic might
not affect us right now, or even in the next few years, but it is having an
impact on our planet.<br />
<br />
If you are interested in learning more, check out this cool blog that has 100 ways to <a href="https://myplasticfreelife.com/plasticfreeguide/">live a plastic free life!</a><br />
<br />
<br />
Motiv8ers, today I challenge you to spend some time
researching this topic and start making changes in your life. If you follow the three steps below,
you will have a huge impact on our environment.<br />
<ol>
<li>Stop using plastic bottles, straws, and utensils.</li>
<li>Stop using foods wrapped in plastic and start using reusable mesh produce bags for all bulk items.</li>
<li>Only buy products that are recyclable. Not all plastic is recyclable. Do your research.</li>
</ol>
Crew, let's be awesome this week. If you have any questions or
anything to add, post below and let's make this world a healthier place.<br />
<br />
Crew, Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty Out!Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com1tag:blogger.com,1999:blog-7862723593931335053.post-31771243313150922882018-02-19T09:56:00.001-08:002018-02-19T09:57:15.840-08:00What Will You ALLOW In 2018?Hi Motiv8ers, <br />
<br />
Now that 2018 is upon us, I want to share a word with you that will be my mantra to help me accomplish my goals this year. <br />
<br />
ALLOW!!<br />
<br />
Many
of us have dreams and desires. What are some of yours? Is it to
go on a huge trip? Accomplish a huge goal? Start a business? Become the
person you have always wanted to be both physically, mentally, and
financially? Don't be realistic... <br />
<div class="text_exposed_show">
<br />
Be UNREALISTIC! <br />
<br />
What is a dream you have always wanted to accomplish and would make you so happy? <br />
<br />
Think about it...<br />
<br />
How
does the idea make you feel? Did you get a huge smile just thinking about
it? Did you get overly excited by just the thought of doing that dream?<br />
<br />
So why haven't you done it yet?<br />
<br />
Why do you feel like it is out of your reach?<br />
<br />
Back in 2015, I had a dream to run a 100 mile race. But every time I
thought about running 100 miles, I would think about all the reasons or excuses why I couldn't run 100 miles!! <br />
<br />
"I need to be more financially stable." <br />
"I want to wait until I have been injury free for a while."<br />
"I want to wait until I have enough time to train for it."<br />
"I just don't feel strong enough to do it yet."<br />
<br />
Motiv8ers,
these reasons were all limiting beliefs. Limiting beliefs that I came
up with on my own. No one else told me these things. No one else was
telling me
to wait. I
was holding myself back and resisting the process. In the beginning of
2015 I finally got fed up and told myself that I had to make this
happen. So I decided that I was going to do it and I allowed myself to
adopt the
process to prepare for it. <br />
<br />
That's all it took. Making the conscious decision that I was going to do it and ALLOWING myself to not resist the process. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW0jgsgZVVI2nKpKhyphenhyphenuddOUSDe1Qo-0tYmOP0BUNbu8_QUA29yvNn7E-qAE7jqQvWEVUmv5ic08CsTsS-gLmEixbYAj1U3aVTsZdxOozCDTBtVGM0j6fSFYGRoxYmVAxuW4d1QDVAMX61M/s1600/28055783_10155447382977725_1651015724745338151_n.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="545" data-original-width="960" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW0jgsgZVVI2nKpKhyphenhyphenuddOUSDe1Qo-0tYmOP0BUNbu8_QUA29yvNn7E-qAE7jqQvWEVUmv5ic08CsTsS-gLmEixbYAj1U3aVTsZdxOozCDTBtVGM0j6fSFYGRoxYmVAxuW4d1QDVAMX61M/s320/28055783_10155447382977725_1651015724745338151_n.jpg" width="320" /></a>I
thought about the steps I needed to take. I found a coach to help me,
found
support to keep me motiv8ed, and every day I executed. I stopped
allowing negative self talk to prevent me from taking action. And since
changing my mindset, I have completed two 100 mile races. =) Yes,
there were struggles along the way, but I stayed focused on the goal and
I found the
way to make it happen.<br />
<br />
My big point here is that I made
it happen! I didn't wait for the right time and I didn't wait for
someone to help me. I MADE IT HAPPEN! Yes, others gave me support and
helped me with getting through the race, but I was the one that
put that support in place so I could accomplish my dream. I didn't wait
for the support to come to me. <br />
<br />
In Motiv8, I hear from many clients who are new or who have stopped for a while and are interested in coming back:<br />
<br />
"I am scared that I'll be the slowest in the group."<br />
"Everyone else will be in better shape."<br />
"I don't want to hold anyone back."<br />
"I have just been tired and can't find the motiv8ion to start or start again."<br />
<br />
My
answer to this is: STOP. Stop holding yourself back. Why are you
letting
negative thoughts control you? No one cares about your insecurities, but
they do care about YOU. They want you to become the best and
strongest person you can be. Everyone has insecurities from time
to time, but not everyone lets these insecurities stop them from
being GREAT. So stop resisting and just ALLOW yourself to show up and
follow the process. Your Coach and fellow
Motiv8ers will lead you and guide you to becoming GREAT.<br />
<br />
Motiv8ers, be right there with me! Stop resisting and start ALLOWING!</div>
<div class="text_exposed_show">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnETpWJ63_8AB6No8OWylSc8iF2nB9tKlNNT_DMb8Aw1hjionivmaPTanOEJhjxw-PHQA6mxsGiZc9zGyX9gwivXfX-4CbTPgyElHwcToFhsrGbqfJsXbO26ZHRsk3Tk25uyplEjQAiK4m/s1600/6cbac02488d0774f90c40ad6b3169d23--to-start-to-be.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="236" data-original-width="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnETpWJ63_8AB6No8OWylSc8iF2nB9tKlNNT_DMb8Aw1hjionivmaPTanOEJhjxw-PHQA6mxsGiZc9zGyX9gwivXfX-4CbTPgyElHwcToFhsrGbqfJsXbO26ZHRsk3Tk25uyplEjQAiK4m/s1600/6cbac02488d0774f90c40ad6b3169d23--to-start-to-be.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
So, Motiv8ers, what are you going to ALLOW in 2018?<br />
<br />
Post
below about your dreams and let's get this wheel rolling. First step
is talking about what your dreams are. Come to SET and we can talk
more about it. =)<br />
<br />
<br />
Crew, Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty Out!</div>
Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com2tag:blogger.com,1999:blog-7862723593931335053.post-70196308241473469732018-02-12T10:21:00.000-08:002018-08-13T09:43:26.729-07:00A New Reality In 5 Minutes!Hi Motiv8ers,<br />
<br />
Happy Awesome Monday!!<br />
<br />
So
why are you here today? Maybe to
learn how to be happier and less negative? Or to learn how to be more
productive and stop holding yourself back? Or to learn a new way to start your morning?<br />
<br />
That
all
sounds great, right? Well, good news! You can do all of this on your own
without the help of anyone or anything. All you need to do is give
yourself some attention for at least five minutes every day.<br />
<br />
Before I go further, watch this short three minute video from Dan Harris from ABC news.<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/FAcTIrA2Qhk/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/FAcTIrA2Qhk?feature=player_embedded" width="320"></iframe></div>
<br />
Pretty
crazy right? Who knew that meditation can really affect the brain so
much? I also found it fascinating that he feels that soon, meditation will be
as normal in our lives as brushing your teeth.<br />
<br />
<b>Now let's get into the topic of the day: How you should start your morning!</b><br />
<br />
Do
you know what causes most of your stress, anxiety, depression, or
shame? It isn't your job, or the people you work with, or the life
that you live.<br />
<br />
All of your stress is produced by your own mind and how you perceive your environment.<br />
<br />
What
if I told you that you could live the same life you live now, but be
completely happy and in love with it? You would probably say I was crazy
and full of sh$&. Right?<br />
<br />
Let's get into the details of this.<br />
<br />
<div style="text-align: center;">
<u><b>The Monkey Mind!</b></u></div>
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<br />
In
Buddhism, they call an out of control mind 'The Monkey Mind.' If you let
the monkey take over, there is no telling how much trouble it will
cause. The monkey mind is described as the story you tell yourself over
and over again in times of negative emotions, like anger, greed, fear,
or the feeling of lacking something, that holds you back from doing what
is most important.<br />
<br />
Here are a few examples of an out of control monkey mind....<br />
<ol>
<li>You wake up in the morning for a 5:30a workout. But instead of going,
you come up with a list of excuses that helps you justify why you
shouldn't go. It's too cold out, my back is sore, I'll workout in the
afternoon, I slept only six hours. Why would I ever think working out this early was a good idea??</li>
<li>Someone says a mean comment to you. Instead of just thinking that
this person might have had a bad day, you go down the rabbit hole. Who
does that person thinks he or she is? They don't know who I am. I'll put
them in their place next time! Why doesn't that person like me, or do
they really believe what they said about me, am I a bad person? This can
lead you into a depression for sure.</li>
<li>You are writing a blog post that you know will help others but you
can't seem to get the words out and your frustrations start to
build. Who is really going to read it anyway? Why would others listen
to me? Am I wasting my time? What is the point? I am never going to
finish this post! Your stress builds and might even cause you to give
up.</li>
</ol>
Think about your life. How many times has your monkey mind put
you in a bad mood and caused a ton of stress?<br />
<br />
I can think about how this happens to me almost every day. <br />
<br />
So how do you calm this monkey mind?<br />
<br />
You
have to learn how to be aware of it. The mind is a powerful thing and
can think of hundreds of topics in just a minute.<br />
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</div>
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You have to learn how to train the mind to focus on what is important and learn how to let go of the thoughts that are not.<br />
<div class="separator" style="clear: both; text-align: center;">
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<br />
The
only way to do this is through <u><b>MEDITATION.</b></u> All you need is just five
minutes a day. You can do it in the morning, the afternoon, or before
your big meeting at work. I have found that five minutes in the morning
is best, but really anytime is good.<br />
<br />
Many people think
that meditation is hard because they can never seem to calm their mind
or sit still. Calming the mind isn't the point. The point is learning
how to be aware of your thoughts and focusing on what is important. That
is why beginning meditations have you focusing on the breath. Put all
of your focus on breathing in and breathing out. Eventually your mind
will wander and go off on a day dream, but as soon as you realize this,
refocus your mind back to your breath. The more you do this the more you
will improve your focus and learn how to tame the monkey mind and keep
it focused on what is important.<br />
<br />
The <a href="https://www.headspace.com/">Headspace app </a>is a great tool to help you learn how to start meditating. Check out this one-minute video, from Headspace, that describes the topic above perfectly.<br />
<div class="separator" style="clear: both; text-align: center;">
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<br />
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><u>Does It Work?</u></b><br />
<br /></div>
The last thing I want to cover is something I bet most of you are
thinking. I even thought about it when I first started meditating.<br />
<br />
I
think about my thoughts and life all the time and I never seem to improve my
negativity! How is sitting on a chair, closing my eyes, and focusing on
my breath going to help me improve my stresses at work or in my life?<br />
<br />
I
use to think this too, but I have found that meditation is different
then just thinking about your stresses in the shower or in your car. I
have
found that closing my eyes and really paying attention to myself for 5
to 10 minutes has helped me solve my problems versus letting them build
up. I always find a solution to my problems during meditation and when I
practice regularly my day is always perfect!<u><b> </b></u><br />
<br />
<div style="text-align: center;">
<br />
<u><b>Now For The Challenge!</b></u></div>
<div style="text-align: center;">
</div>
<br />
So
crew, I challenge you! Can you set aside five minutes every day this
week to spend time paying attention to yourself? I promise that if you do, you
will see huge improvements in your life.<br />
<br />
Here's what to do:<br />
<ol>
<li>Find a quite comfortable place to sit. In a chair or on the floor.</li>
<li>Set a timer for 5 or 10 minutes.</li>
<li>Start with just focusing on the sounds around you. </li>
<li>For 2 minutes, just focus on your breath. Think about breathing in, then breathing back out, over and over. Every time
a thought comes up, recognize it, let it go, and return to your breath. Maybe
even count your breaths. See how high you can count without letting your mind wander. If
you forget which number you are on, start over.</li>
<li>For the last minute or two, think about everything you want in life.
This is where you get to let your mind do what it wants. What job do
you want, your family, your friends, what vacation you want
to go on, how much money you want to make, or the type of person you
want to be. Visualize having all of it. </li>
<li>Then ask yourself "what can I do right now to push myself closer to those desires."</li>
</ol>
Then, all you have to do is go out and be a force of awesomeness! =)<br />
<br />
Motiv8ers, I hope this post has helped you, and if you have any questions, post below!<br />
<br />
Also post below if you are taking on the challenge with me! =) <br />
<br />
If you are looking for more information on this topic check out the book below!<br />
<br />
<div style="text-align: center;">
<a href="https://www.amazon.com/gp/product/0399588949?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&linkCode=xm2&creativeASIN=0399588949"><u><b>Meditation for Fidgety Skeptics: A 10% Happier How-To Book</b></u></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvRbwX1NXzGjppVmgwYKGdcPg9YnP-CDqe5keA_aKkv1Q_FOQbiZsHrEl1iaNl_xZ1Yq9SHkrj-DdGpzNyGMpoC9oPRYYKaO1bBkQsrcwu1zNRiXxhF6ndL3xje9sD1klHMApJgdNxsF0c/s1600/41Hm-2B1yhL._SX329_BO1%252C204%252C203%252C200_.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="499" data-original-width="331" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvRbwX1NXzGjppVmgwYKGdcPg9YnP-CDqe5keA_aKkv1Q_FOQbiZsHrEl1iaNl_xZ1Yq9SHkrj-DdGpzNyGMpoC9oPRYYKaO1bBkQsrcwu1zNRiXxhF6ndL3xje9sD1klHMApJgdNxsF0c/s320/41Hm-2B1yhL._SX329_BO1%252C204%252C203%252C200_.jpg" width="212" /></a></div>
<br />
<div style="margin: 0px; padding: 0px;">
<span style="font-size: small;">Crew Stay EPIC and Don't Forget to Be AWESOME!</span></div>
<br />
Coach Ty Out!<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com2tag:blogger.com,1999:blog-7862723593931335053.post-67313656926139717332018-02-05T08:42:00.000-08:002018-02-05T09:37:02.176-08:003 Steps To Take After A Diet Program!Hi Motiv8ers,<br />
<br />
Yesterday was the last day of our 7
Day Rescue Motiv8 Challenge. It was awesome seeing everyone's food
posts and thanks to everyone who shared their experience on the
Motiv8 HQ Facebook page!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiGRqaHaTnltOeMVwrPF7u8CyKhFJvn6KqTXzqKiyaaVM94tta4zbW6jpT-FrCU0A5KafL24IpzhD0vF3nym4FgNmYRYt80Wn_Fr2JCqqYN2YJHa0QlhY8MwBrK9WWkJ2u6lCh8NCL83vk/s1600/dizzy_01.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="248" data-original-width="350" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiGRqaHaTnltOeMVwrPF7u8CyKhFJvn6KqTXzqKiyaaVM94tta4zbW6jpT-FrCU0A5KafL24IpzhD0vF3nym4FgNmYRYt80Wn_Fr2JCqqYN2YJHa0QlhY8MwBrK9WWkJ2u6lCh8NCL83vk/s200/dizzy_01.gif" width="200" /></a><br />
The next question is, "what do I do now?"<br />
<br />
The challenge is over, so do I continue on this path or do I go back to my old ways?<br />
<br />
Today's blog post focuses on just this topic. What to do now?<br />
<br />
Today, I'd like for you to take a good five minutes and review the three steps below.<br />
<br />
<u><b>3 Steps to Take After A Diet Program!</b></u><br />
Motiv8ers,
now that our challenge is over, it's important to spend a
little bit of time reflecting on your experiences. Check out the three
steps below to help you decide what parts of this challenge you would
like to adopt
and what parts you would like to discard.<br />
<br />
<b>First Step: Review how you felt during the challenge.</b><br />
<br />
Take
out a sheet of paper and write down how you felt over the seven days.
Think about the topics below, then write down if you felt better or
worse for each topic.<br />
<ul>
<li>Did you have more energy or less energy during the day? If you had less energy, why do you think this might be? </li>
<li>Did you feel more focused at work or less focused?</li>
<li>Did you have more energy or less energy at your workouts?</li>
<li>Did you have cravings for the foods you were avoiding or were you satisfied with your meals?</li>
<li>Do you feel like you gained weight or lost weight?</li>
<li>Did your mood improve during the day or decline?</li>
<li>How was your sleep? Did you feel fresh in the morning or worn out?</li>
</ul>
Crew, take some time to really think through each topic. This
review you will help you figure out if the 7 day challenge was good
for you or not. If you liked the challenge, then how can you adopt the
challenge into your your daily life. If you didn't like the challenge,
really think about what you needed that you didn't get during these
past 7 days.<br />
<br />
<b>Second Step: Ask yourself if you could make this diet a new lifestyle.</b><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4bIs0TuBVnbGHPgzmxayGmFOkkhw7EUz-WqlfIsn8jmQ00r8H7VdVZlBDejGYYyJZ0n58fKbtly0wqTwc-lR9JheSvq6Ce6qq_OJbmjof6OMC3kNkplGSnunQZ5W9YXuzgewlIOiyCGOU/s1600/no-excuse-diet-success_a.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="531" data-original-width="800" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4bIs0TuBVnbGHPgzmxayGmFOkkhw7EUz-WqlfIsn8jmQ00r8H7VdVZlBDejGYYyJZ0n58fKbtly0wqTwc-lR9JheSvq6Ce6qq_OJbmjof6OMC3kNkplGSnunQZ5W9YXuzgewlIOiyCGOU/s200/no-excuse-diet-success_a.jpg" width="200" /></a><br />
Many of us start a diet, see success, but then
find ourselves falling back into our old bad habits and
gaining back all the unwanted weight that we lost. So in order to make
your results stick, you have to fully commit to making this diet part of your new lifestyle.<br />
<br />
The mind is a
powerful tool. Have you ever heard the phrase "you are what you think?"
If you want to be healthy and strong but you always think of yourself as
out of shape and overweight, there is no way you will be able to
adopt a new healthy lifestyle. You might be strong at first, but you
will always fall back into your poor habits because your mind doesn't
believe you can do it.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXFPhPVaALzQ5i_TYIXhDYPAXlaOFALRfbOAoh_xpgmJ_Sba-71zjYHNrv2HigrcaDOFDlTFNzE5lWRkMoLEffzHO1F3MnBeOxT4vbR-YcWNcr48lobGc9dFH8ELAEDArIRZHuo9Fak9Hv/s1600/images34.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXFPhPVaALzQ5i_TYIXhDYPAXlaOFALRfbOAoh_xpgmJ_Sba-71zjYHNrv2HigrcaDOFDlTFNzE5lWRkMoLEffzHO1F3MnBeOxT4vbR-YcWNcr48lobGc9dFH8ELAEDArIRZHuo9Fak9Hv/s200/images34.jpg" width="200" /></a><br />
So
if you decide that this diet is for you, you have to think of
yourself as the type of person that eats this way and that sees the
results you are looking for. Believe that you can be healthy and make
this type of diet your new norm.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfBnl2UJEUCjiMttGybRID7k0ttrCpq0nKSg8pBvbicqc1rqaHUycaxrthcPi3aIiw5_A6RK5bZEGrkfJhNDLUIG_u_JXZ5P8y0J4NIvTTnt98d_VTrRBy-2cuB2r5RE1SdI0xX5rAr5n_/s1600/lifestyle-changes-2016-300x199.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="199" data-original-width="300" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfBnl2UJEUCjiMttGybRID7k0ttrCpq0nKSg8pBvbicqc1rqaHUycaxrthcPi3aIiw5_A6RK5bZEGrkfJhNDLUIG_u_JXZ5P8y0J4NIvTTnt98d_VTrRBy-2cuB2r5RE1SdI0xX5rAr5n_/s200/lifestyle-changes-2016-300x199.jpg" width="200" /></a></div>
<br />
Make
this new lifestyle who you are and ignore what your environment or
social circles are telling you. If you feel good eating this way, don't
allow your friends, family, or coworkers to persuade you into falling
back into your old bad habits. Become a new person and embrace the new
strength and power that your body will feel as you become a
healthier, happier person.<br />
<br />
<b>Third Step: Learn how to have balance.</b><br />
<br />
Motiv8ers,
the 7 day challenge's goal is to help you have a healthier
relationship with food and learn how to eat when your body needs the
most healing. It isn't saying that you have to stop eating the processed
sugar, dairy, junk food, alcohol, etc. The goal is to help you have the right
relationship with these foods.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir9jNBi1-DFQci-pTmRv-hqF1BU27sV9kDqrzcZ743D8G4yEjeQB688WwNczmVdbjPsrYJi938m7xoPLveF5uShCmvEomStGLdYHk_b4cwG6IIYSDat9MfLJv9Jy8dKsPgcWRJDH0rZvB2/s1600/il_340x270.1279503704_4aae.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="270" data-original-width="340" height="158" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir9jNBi1-DFQci-pTmRv-hqF1BU27sV9kDqrzcZ743D8G4yEjeQB688WwNczmVdbjPsrYJi938m7xoPLveF5uShCmvEomStGLdYHk_b4cwG6IIYSDat9MfLJv9Jy8dKsPgcWRJDH0rZvB2/s200/il_340x270.1279503704_4aae.jpg" width="200" /></a><br />
Think of food as having a purpose.<br />
<br />
You
eat proteins when your body needs to repair and heal. Carbohydrates are
taken in when the body needs energy or needs to refuel after a hard day
or workout. Fats are designed to help lubricate the body and organs, give
it a little bit of energy, and help with brain health.<br />
<br />
Think of your junk food as party food or special occasion food. You have it when you are at a party
or when you are celebrating or out with friends. But in
your day-to-day life, you need to stay away from those foods that causes your body the
most stress. Instead, you focus on the foods that give your
body energy, helps it heal, and makes you feel great.<br />
<br />
For
example, I used to have a problem with the Clif Shot Bloks. These are
energy chews that are supposed to help you sustain your energy during
long endurance events like a marathon. But I was using them to give me
energy before a workout and eventually I started eating them as a snack.
It got so bad that I was eating two packages a day. I felt like I needed
them to be energetic in the workouts I coached. But they were causing me
a lot of problems and I wasn't even aware of it. They were spiking my blood sugar which made me feel a bit tired later in the
day. The biggest problem was they were giving me canker sores in my
mouth. I would get one or two small sores every week. It was caused by
the processed sugar. I thought it was something I was just prone to and I
would have to live with, but once I took them out of my diet the sores
went away quick. And, for almost a year now, I have kept the sores away.
Which makes my life so much happier. =) I still eat the bloks but only
how they are meant to be eaten. During a long run which only happens once
every two or three weeks. <br />
<br />
<b>Conclusion: </b><br />
<br />
Motiv8ers, it comes down to this: A diet program is not meant to help
you get a quick fix so that you can go back to your old ways.<br />
<br />
A diet program is used to help you make a lifestyle switch. To help you become a healthier new version of yourself.<br />
<br />
So
ask yourself what you liked about this challenge. Can you adopt this
challenge into your lifestyle and make it your new norm? You started
this challenge because you needed something different, or what you were
doing previously wasn't working. In order for you to become a
new healthier person, your mind, your habits, and your lifestyle has to
change.<br />
<br />
So Crew, use the steps above and start this week with making a conscious decision to take another step forward in your health.<br />
<br />
Crew, that is all for today!<br />
<br />
If you enjoyed this challenge and would like to have more challenges in the future, post below or post on our <a href="https://www.facebook.com/groups/727358864036799/">Motiv8 HQ Facebook page.</a><br />
<br />
Also,
if you would like to do some further reading for more info on a
plant based diet, check out these two books below. I highly recommend
them:<br />
<br />
<div style="text-align: center;">
<a href="https://www.amazon.com/gp/product/1250066115?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&linkCode=xm2&creativeASIN=1250066115">How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease</a></div>
<div style="text-align: center;">
By Michael Greger</div>
<div style="text-align: center;">
<br /></div>
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<br />
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<a href="https://www.amazon.com/gp/product/1455591173?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&linkCode=xm2&creativeASIN=1455591173">The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save Your Health </a></div>
<div style="text-align: center;">
By Rip Esselstyn</div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi95MH95LwRjf8dk3aKdeJ8CuAztf7YCHvH7VVToo0njULqt6KGb3w5RUOK3l5yKTRN7bC7GW1mMiCyF7Mvdc0JPYWm6IpTIcjecbwMw_BiASqFaOe7GqfnCUqsv4aGHwy7K2JFf1yyj7Ki/s1600/51gQl28ybRL._SX328_BO1%252C204%252C203%252C200_.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="499" data-original-width="330" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi95MH95LwRjf8dk3aKdeJ8CuAztf7YCHvH7VVToo0njULqt6KGb3w5RUOK3l5yKTRN7bC7GW1mMiCyF7Mvdc0JPYWm6IpTIcjecbwMw_BiASqFaOe7GqfnCUqsv4aGHwy7K2JFf1yyj7Ki/s320/51gQl28ybRL._SX328_BO1%252C204%252C203%252C200_.jpg" width="211" /></a></div>
<div style="text-align: center;">
<br /></div>
<br />
Coach Ty Out!<br />
<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com0tag:blogger.com,1999:blog-7862723593931335053.post-17194873257322179602018-01-22T09:40:00.000-08:002018-01-22T09:55:21.499-08:00The Seven-Day Rescue Diet!Hi Motiv8ers,<br />
<br />
If you are on this page it means you
are curious about this 7 day challenge and
how it might be able to help you start seeing energy and health
improvements.<br />
<br />
Before I go
into the details of the challenge, I just wanted to say that I
have been following a whole foods plant based diet for the past nine
years and it has given me the body, the energy, and the strength I have
always wanted. When I talk to people about what I do for a
living, such as coaching numerous boot camps a week and running ultra
marathons, they think I can eat the way I do because I exercise so much.
But that is completely backwards. I can do what I do because of how I
eat. I would never have the energy, or the body, to be able to perform
at the level I do if I wasn't for the healthy whole foods diet that I
believe in and follow.<br />
<br />
So take this challenge seriously, it just might give you more energy than you could ever imagine! =) <br />
<br />
Let's get started!<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<b><u>Time Frame? </u></b><br />
<br />
January 29th through February 4th<br />
<br />
<b><u>Who can do the challenge? </u></b><br />
<br />
Everyone! This is a free Motiv8 Challenge.<br />
<br />
<b><u>Where can I get support? </u></b><br />
<br />
The Motiv8 team and crew are here to help you stay Motiv8ed for these 7 days. Join our Facebook group,<a href="https://www.facebook.com/groups/727358864036799/"> <u>Motiv8 HQ,</u></a>
and every day, starting today through February 4th, I will be posting
tips on how to stay Motiv8ed, how to make this transition
easy, and pictures of the foods I will be eating. Again, <a href="https://www.facebook.com/groups/727358864036799/">click here and join the Motiv8 HQ group.</a><br />
<br />
<u><b>What is the Engine 2 Seven-Day Rescue Challenge?</b></u><br />
<br />
<div class="gmail-btText">
Engine
2 is a whole foods plant based diet program that is sponsored by Whole
Foods Market. It is owned by Rip Esselstyn and his Engine 2 team have
been
working to change the American diet for the past eight years.
He transformed a Texas BBQ-loving fire station into a plant-based
powerhouse, and now he’s dedicated his life to showing you how to live
an easy and satisfying plant-strong life. More than 15,000 people joined
the challenge during his inaugural kickoff. <br />
<br />
Backed
by substantial medical research and results from his own one-week,
plant based retreat in Sedona, Arizona, even Rip was astounded by the
true transformations that resulted in just 7 days of a Plant-Strong
diet. Better digestion, happier outlook on life, better blood sugar,
prettier skin, more energy, less inflammation, and better sleep are just a
few of the benefits you will see in just 7 days. <br />
<br />
Now it’s time for YOUR transformation!<br />
<br />
To celebrate
the launch of his book, <a href="https://www.amazon.com/gp/product/1455591173/ref=as_li_tl?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=1455591173&linkId=1d2de30b0e3bc25c6990926be06746ce">The Engine 2 Seven-Day Rescue Diet,</a> Rip is
inviting YOU, your friends, family and loved ones to take the Seven-Day
Challenge, FREE.</div>
<div class="gmail-btText">
<br />
<u><b>How can you get started? </b></u><br />
<br /></div>
<div class="gmail-btText">
Just click on this link: <a href="http://engine2diet.com/7drc/">http://engine2diet.com/7drc/</a></div>
<div class="gmail-btText">
<br /></div>
<div class="gmail-btText">
You will need to sign up for emails in order to download the free PDF of the challenge. But trust me, these emails are awesome.</div>
<div class="gmail-btText">
<br />
<u><b>Are there meal plans? What will the meals look like? </b></u><br />
<br /></div>
<div class="gmail-btText">
The challenge gives you an easy-to-follow guide to help you build your own
meals. Most of the meals are in bowls and they show you how to build a
healthy bowl to keep you full and feel great.</div>
<div class="gmail-btText">
<br /></div>
<div class="gmail-btText">
<u><b>Why this challenge and not others like the Whole 30?</b></u><br />
<br /></div>
<div class="gmail-btText">
Last week I wrote a blog called the "1 Pound Diet." <a href="https://motiv8fitness.blogspot.com/2018/01/the-1-pound-diet.html">Click here to check it out.</a></div>
<div class="gmail-btText">
<br /></div>
<div class="gmail-btText">
We
all love to eat. Eating a lot of food is just what we love to do and
the thought of not feeling full after a meal is frustrating. The 1 Pound
Diet was about how many pounds of food our stomach wants each day and
how many calories are in a pound of various foods. The foods that are
the lowest in calories are foods that are whole, have lots of water
weight, and have tons of fiber. If you eat these foods
you could eat as much as you want and never go over your calorie goals
for the day.</div>
<div class="gmail-btText">
<br /></div>
<div class="gmail-btText">
That
is what this challenge is all about. Showing you that there is a way
to eat where you will never feel hungry and you can eat as much as you
want. All you have to do is stick to a few simple rules!</div>
<div class="gmail-btText">
<br /></div>
<div class="gmail-btText">
<u><b>What are those simple Rules? There are 7 of them!</b></u><br />
<br /></div>
<div class="gmail-btText">
1. All Vegetables: Leafy greens, potatoes, squash and more</div>
<div class="gmail-btText">
2. Whole Fruit: Fresh or frozen (thawed - no smoothies!)</div>
<div class="gmail-btText">
3. Intact Whole Grains: Brown rice, oats (steel cut or rolled), quinoa, farro, bulgur</div>
<div class="gmail-btText">
4. 100% Whole Grain Items: Breads, pastas and tortillas (watch out for added oils!)</div>
<div class="gmail-btText">
5. Legumes Baby!: Black beans, lentils, pinto beans, chickpeas, split peas, oil-free hummus</div>
<div class="gmail-btText">
6. Extra Flavor: Herbs, spices, vinegars, hot sauce, mustard, ketchup, BBQ sauce</div>
<div class="gmail-btText">
7. Beverages: Water, tea, coffee (For cereal only: Unsweetened almond, oat or soy milk)</div>
<br />
<u><b>Things to Avoid!</b></u><br />
<br />
Meat<br />
Poultry<br />
Fish<br />
Eggs<br />
Cheese and other dairy products<br />
Extracted oils: olive, coconut, canola etc. Refined breads and pastas<br />
Refined sugars<br />
Processed vegan meat substitutes<br />
Smoothies<br />
Juices<br />
All coconut products<br />
Nuts (except walnuts) & Nut butters<br />
<br />
<u><b>Things you might be confused about!</b></u><br />
<br />
Meat?<br />
I
know many of you are thinking "why no meat?" Meat takes a long time for
the body to digest which can prevent the body from performing at its
highest level. Give this challenge a shot and see how you feel. You
might be surprised at just how great you feel in your workout when you have
tons of energy from vegetables and fruit.<br />
<br />
Why no smoothies, juices, or nut butters?<br />
These
three categories of food are usually considered to be healthy but they
can be a highly concentrated amount of calories. If you are an ultra
athlete like me who needs 2500 or more calories a day, you might
want to take advantage of these categories. But if you are someone who
is looking to lose some weight and have a healthier relationship with
food, I challenge you to avoid them until you are starting to reach your
goals and exercising more.<br />
<br />
Why no oils?<br />
Again,
oil is a highly concentrated amount of calories. Remember in the "1
Pound Diet" blog we stated that one pound of olive oil has 3,998
calories. That is a lot. Oils get a lot of people in trouble when they
start to diet. They think they are eating healthy but the oils are still
causing them to have too many calories.<br />
<br />
Bread?<br />
You'll see that bread is recommended above. Now don't go out and start
eating your favorite bread. The only types of bread I recommend for this
challenge is the Engine 2 products that you can find at Whole Foods or
the Ezekiel bread that you can find at most HEB's.<br />
<br />
Be careful with sauces!<br />
As
you can see above, BBQ sauce is recommended. But remember, this is a no
added sugar and no oil diet. If you buy BBQ sauce, or any other sauce,
make sure there is no sugar and no oil. You just have to look at the labels.<br />
<br />
What might a meal look like?<br />
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<br />
<br />
Motiv8ers, if you have more questions, post below or email me at ty@motiv8fitness.net.<br />
<br />
Again,
this challenge starts next Monday, January 29th. I will be posting
updates and tips every day on our Facebook group which you can <a href="https://www.facebook.com/groups/727358864036799/">find here.</a><br />
<br />
The challenge is only for 7 days. It isn't that
long. So put your criticisms, excuses, self-doubt, or disbelief's aside
and give it a shot. It definitely will not hurt you to give it a
try!<br />
<br />
Crew, my goal is to make you as epic, awesome, and
healthy as possible and I know this challenge will do just that. Let's
do this together. =)<br />
<br />
Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty out!<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com5tag:blogger.com,1999:blog-7862723593931335053.post-31369072602718417572017-12-11T09:05:00.001-08:002017-12-11T10:26:39.176-08:00Ty's Experience with Turning Mountains into Hills!<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
What's Up Motiv8ers!<br />
<br />
So, the information I've put out over the past two weeks has talked about goals and how to reach them. Today, I would like to share my experience with putting those concepts to practice. Have to practice what you preach right? =) I hope that this post, and my experiences so far, will help inspire many of you take action on the goals you have been procrastinating on.<br />
<div class="separator" style="clear: both; text-align: center;">
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<div class="separator" style="clear: both; text-align: center;">
<br /></div>
A quick reminder: <br />
<br />
Two weeks ago, we talked about <a href="https://motiv8fitness.blogspot.com/2017/11/turning-mountains-into-hills.html">turning your mountains into hills,</a> which means taking your big goal, like running a marathon, and breaking it down into simple easy-to-do tasks.<br />
<br />
Last week, we talked about actually focusing on the <a href="https://motiv8fitness.blogspot.com/2017/12/what-will-you-commit-to-in-december.html">small actions needed to reach your goals</a>. If you want to refresh your memory on these blogs, click on the links above or just scroll down.<br />
<br />
Lets get started.<br />
<br />
So, it all started with this book. <a href="https://www.amazon.com/gp/product/0997460067/ref=as_li_tl?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=0997460067&linkId=9b2b7c721bc652f0b6c8bcfdcaa60105">"Mindlift: Mental Fitness for the Modern Mind"</a><br />
<div class="separator" style="clear: both; text-align: center;">
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<br />
This book is a really fantastic read! It gives 50+ tips and tricks to help keep your mind productive, healthy, and strong. If you are looking for something to help increase your focused awareness, enhanced mental fitness, and limitless personal freedom, this is the book to check out.<br />
<br />
I have gone through the book twice now and the topic that has stuck out the most is how to actually conquer tasks that are easy in concept but difficult to execute and start. For example running a marathon is an easy concept. Just put one foot in front of the other until you reach 26.2 miles. Easy concept but hard to execute. Also eating a healthy diet. Just eat a whole foods diet full of vegetables, fruits, legumes, and lean meats with no processed junk. Easy concept to understand but hard to execute. Basically, once the brain labels a task as hard your chances of starting that task greatly decreases. So how do you start? You start small.<br />
<br />
When I read this, I began to think about all the goals I hadn't accomplish yet and why I never started them. In that moment, I told myself that I wanted to put some focus into starting small and see if I could actually get started with a few of those goals. So I started small! =) I came up with a small list of goals that I new would be easy to start with. Check out my list below first and then I'll go into detail of each one.<br />
<br />
<u><b>Coach Ty's Goal List!</b></u><br />
<ol>
<li>Eating greens and vegetables more consistently each week</li>
<li>Running 6 times a week</li>
<li>Writing this blog a little at a time instead of all at once</li>
<li>Cold showers</li>
</ol>
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These sound like easy goals, right? But I just couldn't seem to get started on them. So, I took the concepts from the book and the tips from my blogs to the test. This is what happened over the past two weeks.<br />
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<u><b>1. Eating more greens and vegetables on a consistent basis each week.</b></u><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1fiVPTk4XNam7vpdkXuV5BBOLH-WFc-eDpRcJJ5nkAYItgseIGChLKB_S1ov-hreyJ9t3S0_KIVwyEmGPUJJABHLKHoRz2NsQWgk_DsiPlbIetaYvFUSuwPV1wBBTJe8nFiqQ_cEaLw-f/s1600/24993383_10155275293982725_3284599819819248438_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1fiVPTk4XNam7vpdkXuV5BBOLH-WFc-eDpRcJJ5nkAYItgseIGChLKB_S1ov-hreyJ9t3S0_KIVwyEmGPUJJABHLKHoRz2NsQWgk_DsiPlbIetaYvFUSuwPV1wBBTJe8nFiqQ_cEaLw-f/s200/24993383_10155275293982725_3284599819819248438_n.jpg" width="200" /></a>Over the past year I have been thinking that I really need to eat more greens, but every time I buy greens or vegetables from the store they just seem to go bad in the fridge. I am not a big cooker. I love to just use the rice cooker and pop a can of beans and call it a meal. So anything that takes more effort than a rice cooker, I lose interest. And really, I just didn't want to spend the time finding recipes.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2wCd9WMOQ3V_Ky8FnQOPrXvwowIQ9oy85WzfsXWA2ycGyYmkME00D6enh7nFKpe8e4M0AV4d3cWc8XZ9Y2Fq0aiB6Jr32JMk6mRehWUer-VIRY5TfYnGPDv75bLTLU86k25JN6BQ_FF3O/s1600/24862424_10155269686082725_3475766209211651770_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2wCd9WMOQ3V_Ky8FnQOPrXvwowIQ9oy85WzfsXWA2ycGyYmkME00D6enh7nFKpe8e4M0AV4d3cWc8XZ9Y2Fq0aiB6Jr32JMk6mRehWUer-VIRY5TfYnGPDv75bLTLU86k25JN6BQ_FF3O/s200/24862424_10155269686082725_3475766209211651770_n.jpg" width="200" /></a>So what did I do? My fiance, Alicia, and I found a company that did all the hard work for us. The company is called Lettuce. Every Saturday, Lettuce sends us a bag full of vegetables, spices and salsas, along with three easy-to-follow recipes, to match the vegetables in the bag. All you have to do is have a few basic things to go with the recipes like rice, pasta, beans, etc. These are all basic things that I have on a regularly basis anyway, so it wasn't hard. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUNQvUtz-BF-ELLWD7XYyqFyu2I-iw5G3nvEEmaN4-zkQ7oXLzwqUr_g8aqBfQmL7LiGYZviRBw6-F5xrVqWFxopJQucgzk7m5jmA_gn-xfYjTvWFLWtc6wKm-GmMZC7VadV0NdP4VMh05/s1600/IMG_3274.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUNQvUtz-BF-ELLWD7XYyqFyu2I-iw5G3nvEEmaN4-zkQ7oXLzwqUr_g8aqBfQmL7LiGYZviRBw6-F5xrVqWFxopJQucgzk7m5jmA_gn-xfYjTvWFLWtc6wKm-GmMZC7VadV0NdP4VMh05/s200/IMG_3274.jpg" width="150" /></a>Check out some of the pics below of all the cool meals we have been making. Before Lettuce, I never would have put in the effort or mental energy to make these meals. So has it been a success? Definitely! And it has been a blast cooking some very cool meals with Alicia. The biggest point here is that lettuce laid out the steps in an easy way to follow and understand which helped me take action.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOAGsrEpU47X7uE-P-BskiasXGlLfXdHm7YUyj6tylBWkkbtCujVI94pvMihCyzI61Wu4q4vt-pScZV5JAZbpfy4wR0lYsNj6Z3KtGA1pjEhonHP9evu68EW6yaoh_jCXFEBwAp8h8yEWY/s1600/24993372_10155275294022725_921211614317741359_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOAGsrEpU47X7uE-P-BskiasXGlLfXdHm7YUyj6tylBWkkbtCujVI94pvMihCyzI61Wu4q4vt-pScZV5JAZbpfy4wR0lYsNj6Z3KtGA1pjEhonHP9evu68EW6yaoh_jCXFEBwAp8h8yEWY/s320/24993372_10155275294022725_921211614317741359_n.jpg" width="320" /></a></div>
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<u><b>2. Running 6 times a week!</b></u><br />
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Every week for the past few months, I've told myself that I need to start running more consistently during the week. Especially Monday through Thursday. Those are my busiest days. I have some big races coming up in 2018 that I need to prepare for so it is important that I get in some good training. But my mindset towards running on those days has always been, I'll run if I have time. Work comes first. Which means basically I never had time to run. The work excuse always got in the way. So what did I do?<br />
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First, I made the commitment to run every day except for Wednesday, since it is my busiest day. Second, I said that I will run at least 2 miles on every run. 2 miles sounds easy, so it became my small step. Then, I placed all of my runs into my weekly schedule. That way, I couldn't pull the "I don't have time" excuse. Finally, I told everyone about it. I told my Motiv8ers, Alicia, and friends so I would stay accountable. How did I do? Pretty well. This past week I fell off only one day and the added pressure of everyone asking how I was doing helped a lot too. It got me to run on Thursday when I really didn't want to. I definitely felt proud of myself for taking the small step to making something so important to me a big priority. Oh and did I still have the time to put in all my work? Definitely.<br />
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<u><b>3. Writing this blog a little at a time instead of all at once</b></u><br />
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Now this was a big one for me. Here's the problem. Every Monday morning, I write the Motiv8 blog, email, and then post it onto social media. This process takes about 3 to 4 hours and causes me so much anxiety and stress that once I'm finished, I am mentally exhausted. Because of this, I kept telling myself "this week, I'm going to do a little bit each day so I don't have to do so much on Monday." But did that actually happen? No way. This went on for months. I just couldn't make it happen. Why?<br />
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Basically, my brain was hardwired to only start something if I had time to finish it. For some reason, sitting down and only writing a little over 20 minutes was uncomfortable to me. I didn't want to write something that wasn't perfect. But this mindset was complete BS. Once I recognized my problem, I decided to get uncomfortable and smash this little problem. What did I do? I started small. I told myself that I had to write a little bit each day even if it was only for 10 minutes and even if it didn't make sense. And what happened?<br />
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I made the effort to write more in the week. For the past two weeks, writing the email and blog on Monday has been a breeze because I had so much material to work with. All I had to do was edit the material and make it look nice. Now a huge part of my weekly stress is starting to go away, so this is a win for sure! =)<br />
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<u><b>4. Cold Showers</b></u><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeuWfzhtbhRpEE7tp5yO9Q81KMjOgcrg6oYEBRBJHJlRS8_8QVlMDTS56FK8ggfJsnzhGUzgWxs29zFW7HKFnTd9wtY31ufgFJw-wz_XefTB3SP2bjLpJJOCH1_6SzHrKfbBY1_q80_lUU/s1600/2017-12-10.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="455" data-original-width="333" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeuWfzhtbhRpEE7tp5yO9Q81KMjOgcrg6oYEBRBJHJlRS8_8QVlMDTS56FK8ggfJsnzhGUzgWxs29zFW7HKFnTd9wtY31ufgFJw-wz_XefTB3SP2bjLpJJOCH1_6SzHrKfbBY1_q80_lUU/s200/2017-12-10.png" width="146" /></a></div>
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I know what you are thinking, COLD SHOWERS? Why on earth would you want to do that? But there has been a lot of science proving that cold showers are great for your health and gives you a mental boost in the morning. Of course I am all about this =) But...I hate the cold and a cold shower sounds horrible. But once I read Mindlift, I knew I had to take action. So I committed to taking one cold shower every day, but I made my steps small. Really small. =) At first, all I did was put my hands in. That's all I could take. Then the next day I put in my head and hands. Then the third day I started with hot water and slowly got cold. Once it was fully cold, I put my whole body in for five seconds. Today I'm up to three minutes. =) It took me about a week and a half but it's getting a lot easier and man, do I really feel good after a cold shower. Do I recommend them now? Heck yes!<br />
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If you want to see the health benefits check out this video<a href="https://www.youtube.com/watch?v=GShvGXwaijg"> here.</a><br />
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<b>In conclusion: </b><br />
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Motiv8ers, why do we talk about things we want to do but never start? Because it is fun to talk about new goals you want to try but in reality it's really uncomfortable to start something new. Disruptions from your normal routine makes your brain say "nope, stay away from that." Your brain just doesn't want to work hard.<br />
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But once you understand this and know that you only have to get uncomfortable once, you can start expanding your comfort zone and making yourself into a smarter, healthier person. I know I have already started to reap the benefits.<br />
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When you have a spare minute, check out this book as well. It was really got my brain thinking.<br />
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<div style="text-align: center;">
<a href="https://www.amazon.com/gp/product/0997460067/ref=as_li_tl?ie=UTF8&tag=motiv8fitne0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=0997460067&linkId=9b2b7c721bc652f0b6c8bcfdcaa60105">"Mindlift: Mental Fitness for the Modern Mind" </a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW38lbq1fFpN4G72lW2TqSRfyoGfIjHIFGPtLyiAElxGbs1id6uF78Mx8-cQ3dqkwRzoJu0bvgkpt-poGCwKhRRcS3bhyphenhyphenG3uXNaICaUvvurtHz7BDHdfS3ZIQL6-wxEMGqY1BRXIyxKyka/s1600/q.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" data-original-height="250" data-original-width="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW38lbq1fFpN4G72lW2TqSRfyoGfIjHIFGPtLyiAElxGbs1id6uF78Mx8-cQ3dqkwRzoJu0bvgkpt-poGCwKhRRcS3bhyphenhyphenG3uXNaICaUvvurtHz7BDHdfS3ZIQL6-wxEMGqY1BRXIyxKyka/s1600/q.jpg" title="" /></a></div>
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Motiv8ers, start getting a bit uncomfortable, start small, find tools to help you make actions easy, and began to improve your life. All it takes is being a little more mindful.<br />
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Stay EPIC and Don't Forget to Be AWESOME!<br />
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Coach Ty out!Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com2tag:blogger.com,1999:blog-7862723593931335053.post-55382901023158393462017-11-12T12:52:00.000-08:002017-11-25T07:30:59.526-08:00Why Meditate & How to Conquer Negaitve Self Talk!Hi Motiv8ers,<br />
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Coach Ty here with another great tip from the Motiv8 Team. Sit back for a few minutes and let me help you on your journey to becoming a fitter, healthier, and a happier Motiv8er. =)<br />
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Ok, let's get started.<br />
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Motiv8ers, how is your Mov-ember challenge going? Did you get in your four workouts last week? Do you have your four workouts planned into your schedule for this week?<br />
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For some of you, getting four workouts in a week is a really hard endeavor. Why is that?<br />
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Because your daily habits and routines don't support the habit of you exercising that much each week.<br />
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You might say, "I am planning four workouts into my schedule but I just can't seem to get myself to do it!" "I'm following your advice from the last blog post about planning out each day before it happens, but I still find myself being unproductive." <br />
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If this is happening, then it is your mind and limiting beliefs that are holding you back. <br />
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Motiv8ers, today's post is all about CONQUERING THE NEGATIVE SELF TALK!<br />
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<u><b>Attention and Focus</b></u><br />
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Crew, whatever you set your attention and focus to will improve. If you focus your attention on finances, they will improve. If you focus your attention on your health, it will improve. Whatever you focus on consistently over time will start to improve. This theory also holds true to our thoughts. Whatever thoughts you pay attention to will become your norm over time.<br />
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One problem so many of us have is focusing on thoughts about events in the future that haven't even happened yet. We create a whole story about what we think will happen and 85% of the time that story isn't fun and may cause a lot stress and anxiety. The event hasn't even happened yet and you are already a nervous wreck. This anxiety or stress may prevent you from showing up to a meeting, stop you from going to workout, or prevent you from starting that new healthy diet.<br />
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If your mind always focuses on the negative, you will start to produce more negativity!<br />
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And then your productivity begins to crash.<br />
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So how to you fight your negative self talk? Because for many of us, self talk has its claws dug in deep...<br />
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<u><b>MEDITATION!!!</b></u><br />
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Motiv8ers, meditation is a tool that you need to have in your life. The mind is a powerful tool that you have at your finger tips, but if you don't spend time each day taking care of it, it will be your down fall. <br />
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What do I mean by this? Meditation isn't about calming the mind and finding your zen. It is more about learning how to manage your thoughts, recognizing the thoughts that help you, and how to let go of the thoughts that harm you. Have you ever heard of mindfulness? Being mindful of your thoughts allows you to take control of your thoughts, rather than letting your thoughts control you. Thoughts will always be in your mind, but meditation you can teach you how to stay focused on what is important and not allow negative thoughts to take control. Watch this one minute video to get a better perspective.<br />
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That is a different way of thinking about meditation, right? The goal is to observe your thoughts and let them pass you by. Don't follow the thoughts and get wrapped up in a story that you created that isn't even real yet. Just observe and then go back to the focusing on the task at hand. By doing this more, you will find yourself learning how to be happier, have better focus, treat others better, keep anger under control, and be a much more positive person. Pretty cool, right?<br />
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Let me give a quick example. Your focus is to make your morning workout. You plan it into your schedule and prep your clothes. Tomorrow morning comes and the alarm goes off. In that moment, once you wake up, you instantly think "This bed feels good," or "I can workout tomorrow, " or "Today is going to be hard, I need more rest," or "Ty is going to make me do burpees, I am staying home." Before you know it, you have created so many excuses of why you shouldn't go. Now it's past time to leave for the workout, so you decide to stay home. You got wrapped up in a story that you created and it wasn't even real yet. Later in the day, you're frustrated and angry at yourself for not going to your morning workout.<br />
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But a mindful mind would acknowledge those thoughts as just thoughts. A mindful mind would let those thoughts go and allow itself to come back to the main focus which was "to show up to their morning workout."<br />
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Sounds too easy to be true, right? Well, give it a try and find out for yourself.<br />
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All you need is just 5 to 10 minutes a day. Here is a tool to help you get started.<span style="font-size: small;"> I like to use a guided meditation program called
HeadSpace. This app has a free version for any smartphone. The free version has ten 10-minute guided meditation sessions to help you get started. Trust me, it has helped me and is awesome. I use it almost every day. You only need ten minutes and a
comfortable place to sit. Check out their website <a href="https://www.headspace.com/">here</a>. </span><span style="font-size: small;">Finally, check out this video from HeadSpace to learn how to get started with meditation.</span><br />
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Motiv8ers, now that you have some HeadSpace, let go of all the bullshit going on in your head that is holding you back. Stop saying negative things to yourself and start taking action on the tasks that you know will improve your life.</div>
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Take a few minutes each day to pay attention to yourself and see a whole new you.<br />
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<span style="font-size: small;">Motiv8ers Stay EPIC and Don't Forget To Be AWESOME!!!</span></div>
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<span style="font-size: small;">Coach Ty Out!</span></div>
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<br />Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com0tag:blogger.com,1999:blog-7862723593931335053.post-37407946049736173662017-11-05T08:09:00.000-08:002017-11-26T08:05:10.900-08:00How to Become More Productive<span style="color: black; font-family: "verdana"; font-size: 10pt;"></span><br />
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<span style="background-color: white;">Motiv8ers, are you finding yourself not being able to stay productive through out the day or week? Are you finding yourself cheating on your clean eating challenge and wondering why cheated? Are you finding it hard to motiv8 yourself or make time for your Motiv8 Workouts? If so, then this Motiv8 tip will definitely help.</span><br />
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<span style="background-color: white;"><b>Have you ever heard of the phrase,"<span class="il">Decision</span> <span class="il">Fatigue</span>?"</b></span></div>
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<span style="background-color: white;"><span style="color: black; font-family: "verdana"; font-size: 10pt;"><span style="background-color: white;">Think of your brain as a muscle just like the muscle in your
bicep. </span></span>Each day that muscle (your brain) has only so much mental strength or energy that it can use through out the day. You can train it to be stronger but it can only do so much. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8zusxZIOhSpJ7jDmLeQZpJleWB-o04K4sXFh4BL1Vnl2II_4ty7g7hM2qYGSZm9EmAgoiRRcCjVb3yHczNLN3EP8N32abeEHyOCo_FxBNrevRy92jRweA_SIjXd25gEh5it3KsdFp74Jc/s1600/jog-your-memory-with-exercise-brain-athlete-3xhk9w-clipart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8zusxZIOhSpJ7jDmLeQZpJleWB-o04K4sXFh4BL1Vnl2II_4ty7g7hM2qYGSZm9EmAgoiRRcCjVb3yHczNLN3EP8N32abeEHyOCo_FxBNrevRy92jRweA_SIjXd25gEh5it3KsdFp74Jc/s200/jog-your-memory-with-exercise-brain-athlete-3xhk9w-clipart.jpg" width="200" /></a></div>
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<span style="background-color: white;">So if you have a limited amount of mental energy each day, you want to make sure you use it for what is important right? Things like:</span></div>
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<span style="background-color: white;">-Making <span class="il">decisions</span> for your job</span></div>
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<span style="background-color: white;">-Finishing job tasks</span></div>
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<span style="background-color: white;">-</span><span style="background-color: white;">Talking to clients</span></div>
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<span style="background-color: white;">-Making the right <span class="il">decisions</span> for your family</span></div>
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<span style="background-color: white;">-Focusing on taking those small steps each day to push your dreams forward</span></div>
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<span style="background-color: white;"><br /></span></div>
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<span style="background-color: white;">All
of these things need our attention but many of us find ourselves in a
constant state of being unproductive and not having anytime to do what is important. Do you know why this is?</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-M-98SSjo6pNmJCkM8wI2oCUK4DwUY4L-fugMQJ5szO_ClPVfQoBmQLcHWRBSF_3qNqnLBkbq58CFxf24bVuWTbzhQ7D-hJ_TxeKW4uGn16dKf81oV2NP1J7eUyIU-BSWhEjeR7mdM813/s1600/Decision-Fatigue2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-M-98SSjo6pNmJCkM8wI2oCUK4DwUY4L-fugMQJ5szO_ClPVfQoBmQLcHWRBSF_3qNqnLBkbq58CFxf24bVuWTbzhQ7D-hJ_TxeKW4uGn16dKf81oV2NP1J7eUyIU-BSWhEjeR7mdM813/s320/Decision-Fatigue2.png" width="213" /></a></div>
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<span style="background-color: white;"><br /></span></div>
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<span style="background-color: white;">Because many of us waste our mental energy trying to make little <span class="il">decisions</span> in the moment that we should have planned out ahead of time. For example:</span></div>
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<span style="background-color: white;">-What am I going to wear today</span></div>
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<span style="background-color: white;">-What should I have for breakfast</span></div>
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<span style="background-color: white;">-What should I have for lunch</span></div>
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<span style="background-color: white;">-Should I workout today or not</span></div>
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<span style="background-color: white;">-What task do I need to do next</span></div>
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<span style="background-color: white;">-Do I go to grocery store now or after work</span></div>
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<span style="background-color: white;">Motiv8ers, if you wait too long to decide the above tasks, you could end up making the wrong decision and making yourself frustrated in the process.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigOYhdJakMpomyCNT0Bkz5fmu-blX06j17MsTIw2FfZAZJIvnURVzfTMZJIO8IkZfl_tha1gm5HBrsL8wtTpVzJ4JY3avegZfHzxYIZj7Wn5WjdwREneawklWiobIybQkj2QZOWokIpcrn/s1600/decision-fatigue.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigOYhdJakMpomyCNT0Bkz5fmu-blX06j17MsTIw2FfZAZJIvnURVzfTMZJIO8IkZfl_tha1gm5HBrsL8wtTpVzJ4JY3avegZfHzxYIZj7Wn5WjdwREneawklWiobIybQkj2QZOWokIpcrn/s200/decision-fatigue.png" width="200" /></a></div>
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<span style="background-color: white;">Which brings me to my main point.....The more <span class="il">decisions</span> you have to make in your day, the less productive you will be. The more you plan out your day and the less <span class="il">decisions</span> you have to make in the moment, the more productive you will be. FACT.</span></div>
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<span style="background-color: white;">So crew, take out the small <span class="il">decisions</span>
in your day and be more productive. The night before you go to
bed, take out a note pad and spend a few minutes mapping out your whole
day. What are you going to eat, when are you going to workout, what
clothes are your going to wear. Plan it all out.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguFC15NorF7WkcUvjbyg23ok4Sn9f7_XAXMoh6w80V8bsw6xDkFE0ubEEdcAm-wMiiYxGXq6NsHQ_gvorGNZDedI1_CFaqlkqLS_hMAZNuby9QWLWzMgQXby6esQ7diqN9kHtIYuiS0MO_/s1600/ind333ex.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguFC15NorF7WkcUvjbyg23ok4Sn9f7_XAXMoh6w80V8bsw6xDkFE0ubEEdcAm-wMiiYxGXq6NsHQ_gvorGNZDedI1_CFaqlkqLS_hMAZNuby9QWLWzMgQXby6esQ7diqN9kHtIYuiS0MO_/s1600/ind333ex.jpg" /></a></div>
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<span style="background-color: white;"><br /></span></div>
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<span style="background-color: white;">Then in the moment you will have a less chance of making the wrong choice because the <span class="il">decision</span> of what to do has already been made. You just look at your plan and execute.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxc30AURcBKKj9nqypLyCORlS28KujRbrJLqrs9QYlnKh_Ppz1t5yiCutc1t0qL8h4_0g8zzC-Z1jBdX-q2suv4zuCsqxT-a_X3k_alwa93XBhPE7Mb7jHsLLwDO6XCRrzFgw6ajVKEeaw/s1600/63_20120412_231755_plan.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxc30AURcBKKj9nqypLyCORlS28KujRbrJLqrs9QYlnKh_Ppz1t5yiCutc1t0qL8h4_0g8zzC-Z1jBdX-q2suv4zuCsqxT-a_X3k_alwa93XBhPE7Mb7jHsLLwDO6XCRrzFgw6ajVKEeaw/s200/63_20120412_231755_plan.jpg" width="200" /></a><span style="color: black; font-family: "verdana"; font-size: 10pt;"></span></div>
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<span style="background-color: white;">This can be tied into your diet as well. If
you wait for the moment to choose what you are going to eat most of the
time you will pick the wrong choice that isn't healthy for you at all. But if you prep your meals the night before or plan on going somewhere
healthy for lunch you will be more likely to be successful, allowing yourself to be happier and healthier.</span></div>
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<span style="background-color: white;">For Example: Last Sunday I went to the grocery store and bought a ton of food for the 28 Day Clean Eating Challenge. That night I prepped my meals and planned out when I was going to cook later in the week. So far I am on my third day of not spending any extra money on food and I have been eating really well. And this productivity is paying off. My energy has been great, I've been saving money, and I can definitely tell I am healing faster from workouts, which is great too. Here was my grocery pic.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnDKYZmJSuM-14h3RVx45v7eLgyAS6tQfagOrWebhBDNkdDKL7XFlcz5Q1s8E7MWZjjLtFvb-ntLZXnOikgdWepk47R_-YOsJ6XQlA4KnbIVx1kslu0ahFXYFn1oAhS8wQsPHJenFh7NJ0/s1600/14516409_10154105782032725_1759095092227498246_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnDKYZmJSuM-14h3RVx45v7eLgyAS6tQfagOrWebhBDNkdDKL7XFlcz5Q1s8E7MWZjjLtFvb-ntLZXnOikgdWepk47R_-YOsJ6XQlA4KnbIVx1kslu0ahFXYFn1oAhS8wQsPHJenFh7NJ0/s320/14516409_10154105782032725_1759095092227498246_n.jpg" width="320" /></a><span style="background-color: white;"> </span></div>
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<span style="background-color: white;">Motiv8ers, prepping and planning out my meals for the week is new for me. I am usually a day by day kind of person when it comes to food. I do eat healthy the majority of the time, but it's hard to skip the the </span><span style="background-color: white;"><span style="background-color: white;">foods that look super tasty</span> when you go to Tacodeli or the pre-made food section in Whole Foods. So this challenge is definitely forming some new healthy habits for me that I know are going to stick, help me be a better athlete, be even healthier, and be more productive. Hope you take on the challenge as well. =)</span></div>
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<span style="color: black; font-family: "verdana"; font-size: 10pt;"><span style="background-color: white;">Crew, plan out your day before it happens so you can be productive, healthy, and the happiest person you can be. Don't wait for the moment to make the small <span class="il">decisions</span> in your life.</span></span></div>
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<span style="color: black; font-family: "verdana"; font-size: 10pt;"><span style="background-color: white;"><b>PLAN YOUR DAY BEFORE IT HAPPENS AND FIND YOURSELF BECOMING SUCCESSFUL!</b></span></span></div>
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<span style="background-color: white;">Stay EPIC and Don't Forget to Be AWESOME!</span></div>
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<span style="background-color: white;">Coach Ty Out! </span></div>
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</span>Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com0tag:blogger.com,1999:blog-7862723593931335053.post-27841871499316535402017-10-30T09:37:00.001-07:002017-10-30T09:37:12.354-07:00Heart Rate Training for Weight Loss!Hi Motiv8ers,<br />
<br />
Hope you are having the best day. <br />
<br />
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.<br />
<br />
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....<br />
<br />
Heart Rate Training!<br />
<br />
Motiv8ers check out the three tips below and if you have an questions don't hesitate to post below. <br />
<br />
<br />
<b>Tip #1 Heart Rate Training! Why do it?</b><br />
<br />
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.<br />
<br />
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 m<span class="text_exposed_show">ost
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. </span><br />
<br />
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.<br />
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!<br />
<br />
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.<br />
<br />
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.<br />
<br />
Easy Runs: Zone 2 or low Zone 3<br />
Tempo Runs: Zone 3 or low Zone 4<br />
Easy Long Run: Zone 2 or Low Zone 3<br />
Training Long Run: Zone 3<br />
Long Intervals like 1/2 mile or Full Mile repeats: Zone 4<br />
Short Intervals like 200m or 400m? Zone 5<br />
<br />
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.<br />
<br />
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.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEdwmd46XSP1fZZb1mPSMVD0nDh_jlKfvQhLzTV2mGoqsFdYiPO5aq7PfVOh8f_oQQm_MEt70PojzyHIfMelV7Wium0QPIhdcbfKVI37XJRmg_dwUGRNR15eiI0polos4u14Af19mPqdbz/s1600/22549866_10155144603757725_7649691409779783087_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="926" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEdwmd46XSP1fZZb1mPSMVD0nDh_jlKfvQhLzTV2mGoqsFdYiPO5aq7PfVOh8f_oQQm_MEt70PojzyHIfMelV7Wium0QPIhdcbfKVI37XJRmg_dwUGRNR15eiI0polos4u14Af19mPqdbz/s640/22549866_10155144603757725_7649691409779783087_n.jpg" width="640" /></a></div>
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<br />
<b>Tip #2 Do you eat a little bit the morning of your workouts or long runs?</b><br />
<br />
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 <span class="text_exposed_show">minutes.</span><br />
<div class="text_exposed_show">
<br />
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.<br />
<br />
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. <br />
<br />
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. <br />
<br />
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.<br />
<br />
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.<br />
Motiv8ers post below with your thoughts and do you eat before your run?</div>
<br />
<br />
<b>Tip #3 Zone 2 training for weight loss and base building for a marathon or half marathon!</b><br />
<br />
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 lo<span class="text_exposed_show">ss,
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.</span><br />
<div class="text_exposed_show">
<br />
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.<br />
<br />
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. <br />
<br />
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.<br />
<br />
<br />
Motiv8ers I hope these three tips have helped you. There is still a lot to discuss about on this topic so please join the <a href="https://www.facebook.com/groups/1672878916300456/">Motiv8 Running Crew pag</a>e or the <a href="https://www.facebook.com/groups/727358864036799/">Motiv8 HQ page</a> 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.<br />
<br />
No Stay EPIC and Don't Forget to Be AWESOME!<br />
<br />
Coach Ty Out!<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/17272422226543750807noreply@blogger.com6