Turning Your Mountains Into Hills!

Hi Motiv8ers,

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

Now on to the tips! =)

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

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

Are you someone who likes to set big goals?

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

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

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

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

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

Motiv8ion and Execution

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

So how do you over come this obstacle?

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

Turn Your Mountains into Small Hills

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

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

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

Focus on the easy first step!

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

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

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

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

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

So in conclusion:

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

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

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

The first easy step is the key to accomplishing anything!

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

Turkey Day Tools & Workouts to Stay Motiv8ed!

What's up Motiv8ers!

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: https://www.amazon.com/?tag=motiv8fitne0f-20&linkCode=ur1

Now on to the tips! =)

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

First, your Motiv8 tip of the day...

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Next, At Home Turkey Day Challenge Workouts...

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

Be an EPIC Turkey! 

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

100 Jumping jacks

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

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

 

 Seven Deadly Mini Monsters!!!!

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

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



Ok, here is the format for this workout:
 
Always start each round with 25 jumping jacks
and end each round with 15 jump squats

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

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

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

Keep adding exercises until you finish

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

Your Quick Ab Burner =)

Here we go:

15 half sit-ups

25 secs of leg raise to butt raise

25 sec cross crunches left

then

15 half sit-ups

25 secs of leg raise to butt raise

25 secs cross crunches right

then

25 sec hard bicycle crunches

10 sec banana

25 sec side oblique crunches left

then

25 sec hard bicycle crunches

10 sec banana

25 sec side oblique crunches right

lastly

50 Russian twists

That is all!

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


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

Sweet Potato Black Bean Chili!

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

 

Sweet Potato Black Bean Chili! 

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

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

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

Don't forget use our Amazon Banner Ad if you are going to purchase anything on Amazon to help support Motiv8. Just click on the picture:

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

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

Hi Motiv8ers,

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

 

That was pretty Motiv8ional right?

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

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

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

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

-Looks and feels vibrant, healthy, and energetic
-can do 100 push-ups without stopping
-run 5ks, 10ks, half marathons, or marathons
-doesn't suffer from illnesses
-can keep up with their kids on family outings
-is motivated to conquer their workouts and have fun doing it
-is an inspiration to others to stay strong and never give up on their goals
-is just all around motivated and so ridiculously strong it is contagious.

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

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


Waiting on you to write them down.  =)

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

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


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

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

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

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

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

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

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

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

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

You won't ever reach your goal!

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

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

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

Do this and you will change your Life!

Crew if you want to learn a little more check out this video from Bob Proctor.  It is a little long better will definitely open your mind to how you might be sabotaging your success just by how you see yourself in your mind.

Motiv8ers I hope this message helps you.  It has definitely helped me in my journey to becoming a better runner, Motiv8 instructor, teacher, friend, and I want to share that story with you.  Come to camp today or tomorrow and I'll tell you all about it.

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

Bring the questions and see you soon!

Stay EPIC and Don't Forget To Be AWESOME!

Coach Ty Out!

P.S...DON'T LET NEGATIVE THOUGHTS DEFINE YOU.  ONLY LET POSITIVE THOUGHTS DEFINE YOU!

 

28 Day Motiv8 Clean Eating Challenge!

28 Day Motiv8 Clean Eating Challenge!

Motiv8ers welcome to October's Motiv8 Food Challenge.  Will you take on this challenge with me?

Motiv8ers trying to figure out what to eat and which type of diet to go on 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.”

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.

So the challenge is this.  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.  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.  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!

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.

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!

Clean Eating Tips

1. Start by saying goodbye to a few main "evils."

This includes all white stuff (including sugar), plus caffeine and alcohol.   Coffee and Tea is fine but any caffeine coming for sodas, sports drinks, or processed foods is a no go.  Processed sugar is a no go as well but fruit sugar is fine.  I know you are freaking out about the alcohol but try it out for 28 days.  You can do it!

2. Know that this will not break the bank!

Switching to 100 percent clean foods can be challenging and even costly at first.   But pay attention to the prices in the produce section.  The foods that are the cheapest are usually the healthiest foods to eat in bulk like potatoes, bananas, greens, beans, rice, etc.  Foods that are more expensive like some vegetables, meats, nuts, and pricy fruits have in moderation and eat in small amounts.  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.

3. Remember: less IS more.

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.   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.

4. Plan to create meals with just a few items.

Try mixing and matching from the lists below.  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! 

MOTIV8 SHOPPING LIST

General Daily Summary

Starchy Carbs: 2-3 servings per day

Non-Starchy Carbs: 4-5 vegetable servings per day; 2-3 fruit servings per day

Proteins: 2-3 servings per day

Fats: 2-3 healthy fat servings per day; 1-2 oil/nut butter servings per day

-The lower range of these serving suggestions approximate a ≤1,500-calorie diet.

-The higher range of these servings suggestions approximate a ≤1,800-calorie diet.

-Add an extra serving each of vegetables, protein, starchy carb, and fat for an approximate 2,000-calorie diet.

STARCHY CARBOHYDRATES (½ - ¾ cup; 2-3 servings per day)

Grains

• Rice (brown, jasmine, wild)
• Quinoa (also a complete protein source)
• Millet
• Buckwheat
• Amaranth
• Oats
• Pasta (Soba/buckwheat, quinoa, noodles and other noodles made from the grains listed (also a protein source)
• Squash (butternut, acorn, spaghetti, kabocha, pumpkin)

Vegetables

• All types of potatoes
• Squash (butternut, acorn, spaghetti, kabocha, pumpkin)
• Corn

Legumes

• Lentils (brown, green, red)

• Beans (black, pinto, mung, kidney, garbanzo)
• Green peas
• Edamame

NON-STARCHY CARBOHYDRATES 

Vegetables (1 cup; 4-5 servings per day)

• Onions
• Tomatoes
• All types of leafy greens
• Broccoli
• Asparagus
• Bell peppers
• Cauliflower
• Celery
• Fennel root
• Carrots
• Parsnips
• Beets
• Radishes
• Eggplant
• Green Beans
• Brussels Sprouts
• Okra
• Jicama
• Snow Peas
• Mushrooms
• Cabbage
• Sprouts (broccoli, bean, alfalfa)
• Cucumber
• Zucchini/Yellow Squash

Fruits (1 cup; 2-3 servings per day)

• Lemons or limes
• Papaya

• Apples
• Pears
• Bananas
• Mango
• Oranges/Grapefruit
• Apricots
• Berries (strawberry, blueberries, raspberries, blackberries)
• Melons
• Grapes
• Peaches
• Nectarines
• Plums
• Cherries
• Figs
• Salsa, pico de gallo, spaghetti sauce -- no added sugar
• Dried fruits* (dates, cranberries, cherries, gogi berries, apricots)

*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.

Beverages (12-16 oz; 1 servings per day in place of a fruit serving)

• Coconut water
• Kombucha

PROTEINS (2-3 servings per day)

Complete Proteins (contain all 9 essential amino acids)

• Wild game
• Wild-caught fish
• Free-range chicken/turkey
• Free-range eggs
• Grass-fed beef
• Non-GMO Tempeh/Tofu
• Edamame
• Quinoa
• Note: leafy greens, rice, and legumes are also excellent (but incomplete) protein sources, and meat is not necessary for every meal.

Serving Size:

1-2 palm-sized pieces of meat/tempeh/tofu;

1-2 eggs;

½-¾ cup edamame/quinoa

All processed meats like sausage, packaged or deli-sliced sandwich meat, bacon, fatty meats, and hot dogs are a no-go.

FATS (2-3 servings per day)

Healthy Fats

• Avocado
• Nuts (Almonds, Walnuts, Macadamia, Pecans)
• Cashews
• Peanuts
• Seeds (Flax, Sunflower, Pumpkin, Chia, Hemp)
• Coconut milk (canned)
• Dried coconut (no added sugar)

Nut Butters & Oils

• Extra-virgin olive oil
• Coconut oil
• Sesame oil
• Walnut oil
• Nut butters (peanut, almond, cashew)
• Seed butters (pumpkin, sunflower, sesame [tahini])

Other

• Cacao powder
• Non-dairy milk (Almond, hemp, cashew, coconut - in the carton)

Serving Size:

¼ cup avocado, large nuts, dried coconut, canned coconut milk;

1 Tbs seeds (use them to top your salad or smoothie);

1 Tbs cacao powder (add to smoothie)

2-4 tsp of oil/nut butter or 1 Tbs salad dressing (e.g., oil mixed with vinegar & spices)

1-2 cups of non-dairy milk

Condiments/Flavorings (as much as you want!)

• Black pepper
• Grey celtic/pink himalayan salt
• Hot sauce (no added sugar)
• Garlic
• Ginger
• Mustard
• Pure flavor extracts (vanilla, peppermint, almond)
• Spices (Turmeric, Cayenne, Cinnamon, Black Pepper, Red pepper flakes, Cumin, Garlic Powder, Onion Powder, Paprika, Chili Powder)
• Fresh or Dried Herbs (basil, dill, rosemary, bay leaf, cilantro, parsley)
• Tamari/liquid aminos/coconut aminos (instead of soy sauce)
• Stevia*
• Vinegar (apple cider, rice, red wine)
• Maca powder
• Spirulina
• Lemon/lime juice

*Even though stevia is a natural sweetener, limit consumption of stevia because it still triggers your sugar cravings!

Beverages

• WATER (at least half your weight in ounces every day)
• Coconut water (contains sugar and no fiber); see servings under Non-Starchy Carbohydrates
• Kombucha; see servings under Non-Starchy Carbohydrates
• Herbal teas (unlimited)
• Non-dairy milk (Almond, hemp, cashew, coconut - in the carton); see servings under Healthy Fats

Happy Shopping!

Motiv8ers I want you to challenge yourself.  Can you do this challenge for 28 days?  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.  As you can see that dairy is not apart of this shopping list.  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.  

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.

Lets support each other and get crazy healthy in the process.

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!