Bring The Best Version of YOU Every Day!

Hi Motiv8ers,

Hope you are having the best day full of joy, great workouts, and making yourself even more awesome! =)

Today I have a message that is making a huge impact in my life. YOU HAVE TO CHECK THIS ONE OUT!

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. =(

So what has changed in me? Why am I making these simple tasks, that no one sees but me, a priority?

I'll tell you why!

It started with this podcast that I listened to last Wednesday.

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.

Cultivate A Monk Mindset (Click on the title to go to their website)

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?"

Jay said....

1. You are a spiritual being living a human experience. You are not a human having a spiritual experience.

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.

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.

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."
 

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. 

If I am really going to help someone else be awesome and epic, I have to bring the best version of myself every day.

I have to bring the best version of myself everyday.

I HAVE TO BRING THE BEST VERSION OF MYSELF EVERYDAY!!

What does that mean to me?

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:

How can I have the most energy, physically and mentally?

• 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.

How can I keep accomplishing my dreams to inspire others?

• 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.

How can I give the energy and love to others to serve them the way they need to be served?

• 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!

So Motiv8ers, how can you serve others this week?

By bringing the best version of yourself to every thing you do!

Motiv8ers, take this message to heart!

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.

Don't settle for mediocrity.

Be the best version of you, starting now, so you can help others be the best version of themselves.

Spread the LOVE CREW! I know I will be this week! =)

Lead With Service!

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out.

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! =)

We Have A Plastic Problem: Motiv8 Challenge!

Motiv8ers,

This is not your normal Motiv8ing post. This is a call to action!

We have a huge problem, and the crazy part is, no one CARES!

Well, we do care, but because it doesn't affect our daily routines, we don't take action on it.


What am I talking about?

This...

There is an island in the Pacific the size of Texas made entirely out of PLASTIC!!!!

Why is this ok? How come we aren't addressing this issue?

WHY ARE WE IGNORING THIS HUGE HEALTH PROBLEM THAT WILL HURT US AND THE PLANET?


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.

Last week, I was listening to the Rich Roll Podcast, Episode 348, with environmentalist Jared Blumenfeld. They 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."

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.

So what can we do?

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.

We can change the world by just being mindful of our spending habits.

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.


Check it out...

Our Motiv8 Plastic Challenge!

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!

1. Stop or minimize the use of plastic bottles, straws, and eating utensils.

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 learn more about why straws are bad. 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!

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 Brita filters are amazing. 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.

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 reusable straws for you to check out! 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.

2. Stop buying foods that are packaged in plastic!

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.

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.

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 Bahoki Essentials Set of 5 Eco Friendly Reusable Mesh Produce Bags. I'll keep you posted on my experience!


3. Start Really Focusing on RECYCLING!

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.

What the numbers on the plastic bottles mean...
http://learn.eartheasy.com/2012/05/plastics-by-the-numbers/

Frequently asked questions to the City of Austin about recycling....
https://www.austintexas.gov/content/1358/FAQ/10891

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.

If you are interested in learning more, check out this cool blog that has 100 ways to live a plastic free life!


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.

1. Stop using plastic bottles, straws, and utensils.
2. Stop using foods wrapped in plastic and start using reusable mesh produce bags for all bulk items.
3. Only buy products that are recyclable. Not all plastic is recyclable. Do your research.

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.

Crew, Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

What Will You ALLOW In 2018?

Hi Motiv8ers,

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.

ALLOW!!

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...

Be UNREALISTIC!

What is a dream you have always wanted to accomplish and would make you so happy?

Think about it...

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?

So why haven't you done it yet?

Why do you feel like it is out of your reach?

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!!

"I need to be more financially stable."
"I want to wait until I have been injury free for a while."
"I want to wait until I have enough time to train for it."
"I just don't feel strong enough to do it yet."

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.

That's all it took. Making the conscious decision that I was going to do it and ALLOWING myself to not resist the process.

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.

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.

In Motiv8, I hear from many clients who are new or who have stopped for a while and are interested in coming back:

"I am scared that I'll be the slowest in the group."
"Everyone else will be in better shape."
"I don't want to hold anyone back."
"I have just been tired and can't find the motiv8ion to start or start again."

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.

Motiv8ers, be right there with me! Stop resisting and start ALLOWING!

So, Motiv8ers, what are you going to ALLOW in 2018?

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.  =)


Crew, Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

A New Reality In 5 Minutes!

Hi Motiv8ers,

Happy Awesome Monday!!

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?

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.

Before I go further, watch this short three minute video from Dan Harris from ABC news.

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.

Now let's get into the topic of the day: How you should start your morning!

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.

All of your stress is produced by your own mind and how you perceive your environment.

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?

Let's get into the details of this.

The Monkey Mind!

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.

Here are a few examples of an out of control monkey mind....

1. 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??
2. 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.
3. 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.

Think about your life. How many times has your monkey mind put you in a bad mood and caused a ton of stress?

I can think about how this happens to me almost every day.

So how do you calm this monkey mind?

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.

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.

The only way to do this is through MEDITATION. 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.

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.

The Headspace app 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.

Does It Work?

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.

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?

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!

Now For The Challenge!

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.

Here's what to do:

1. Find a quite comfortable place to sit. In a chair or on the floor.
2. Set a timer for 5 or 10 minutes.
3. Start with just focusing on the sounds around you. 
4. 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.
5. 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. 
6. Then ask yourself "what can I do right now to push myself closer to those desires."

Then, all you have to do is go out and be a force of awesomeness! =)

Motiv8ers, I hope this post has helped you, and if you have any questions, post below!

Also post below if you are taking on the challenge with me! =)

If you are looking for more information on this topic check out the book below!

Meditation for Fidgety Skeptics: A 10% Happier How-To Book

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

Coach Ty Out!

3 Steps To Take After A Diet Program!

Hi Motiv8ers,

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!

The next question is, "what do I do now?"

The challenge is over, so do I continue on this path or do I go back to my old ways?

Today's blog post focuses on just this topic. What to do now?

Today, I'd like for you to take a good five minutes and review the three steps below.

3 Steps to Take After A Diet Program!
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.

First Step: Review how you felt during the challenge.

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.

• Did you have more energy or less energy during the day? If you had less energy, why do you think this might be? 
• Did you feel more focused at work or less focused?
• Did you have more energy or less energy at your workouts?
• Did you have cravings for the foods you were avoiding or were you satisfied with your meals?
• Do you feel like you gained weight or lost weight?
• Did your mood improve during the day or decline?
• How was your sleep? Did you feel fresh in the morning or worn out?

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.

Second Step: Ask yourself if you could make this diet a new lifestyle.


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.

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.


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.

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.

Third Step: Learn how to have balance.

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.


Think of food as having a purpose.

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.

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.

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.   

Conclusion:

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.

A diet program is used to help you make a lifestyle switch. To help you become a healthier new version of yourself.

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.

So Crew, use the steps above and start this week with making a conscious decision to take another step forward in your health.

Crew, that is all for today!

If you enjoyed this challenge and would like to have more challenges in the future, post below or post on our Motiv8 HQ Facebook page.

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:

 How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

By Michael Greger

The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save Your Health 

By Rip Esselstyn

   Coach Ty Out!

The Seven-Day Rescue Diet!

Hi Motiv8ers,

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.

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.

So take this challenge seriously, it just might give you more energy than you could ever imagine!  =)

Let's get started!

Time Frame?

January 29th through February 4th

Who can do the challenge?

Everyone! This is a free Motiv8 Challenge.

Where can I get support?

The Motiv8 team and crew are here to help you stay Motiv8ed for these 7 days. Join our Facebook group, Motiv8 HQ, 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, click here and join the Motiv8 HQ group.

What is the Engine 2 Seven-Day Rescue Challenge?

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.

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.

Now it’s time for YOUR transformation!

To celebrate the launch of his book, The Engine 2 Seven-Day Rescue Diet, Rip is inviting YOU, your friends, family and loved ones to take the Seven-Day Challenge, FREE.

How can you get started? 

Just click on this link: http://engine2diet.com/7drc/

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.

Are there meal plans? What will the meals look like? 

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.

Why this challenge and not others like the Whole 30?

Last week I wrote a blog called the "1 Pound Diet." Click here to check it out.

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.

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!

What are those simple Rules? There are 7 of them!

1. All Vegetables: Leafy greens, potatoes, squash and more

2. Whole Fruit: Fresh or frozen (thawed - no smoothies!)

3. Intact Whole Grains: Brown rice, oats (steel cut or rolled), quinoa, farro, bulgur

4. 100% Whole Grain Items: Breads, pastas and tortillas (watch out for added oils!)

5. Legumes Baby!: Black beans, lentils, pinto beans, chickpeas, split peas, oil-free hummus

6. Extra Flavor: Herbs, spices, vinegars, hot sauce, mustard, ketchup, BBQ sauce

7. Beverages: Water, tea, coffee (For cereal only: Unsweetened almond, oat or soy milk)

Things to Avoid!

Meat
Poultry
Fish
Eggs
Cheese and other dairy products
Extracted oils: olive, coconut, canola etc. Refined breads and pastas
Refined sugars
Processed vegan meat substitutes
Smoothies
Juices
All coconut products
Nuts (except walnuts) & Nut butters

Things you might be confused about!

Meat?
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.

Why no smoothies, juices, or nut butters?
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.

Why no oils?
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.

Bread?
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.

Be careful with sauces!
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.

What might a meal look like?

Motiv8ers, if you have more questions, post below or email me at ty@motiv8fitness.net.

Again, this challenge starts next Monday, January 29th. I will be posting updates and tips every day on our Facebook group which you can find here.

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!

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. =)

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty out!

Ty's Experience with Turning Mountains into Hills!

What's Up Motiv8ers!

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.

 A quick reminder:

Two weeks ago, we talked about turning your mountains into hills, which means taking your big goal, like running a marathon, and breaking it down into simple easy-to-do tasks.

Last week, we talked about actually focusing on the small actions needed to reach your goals. If you want to refresh your memory on these blogs,  click on the links above or just scroll down.

Lets get started.

So, it all started with this book. "Mindlift: Mental Fitness for the Modern Mind"

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.

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.

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.

Coach Ty's Goal List!

1. Eating greens and vegetables more consistently each week
2. Running 6 times a week
3. Writing this blog a little at a time instead of all at once
4. Cold showers

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.

1. Eating more greens and vegetables on a consistent basis each week.

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.

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. 

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.

2. Running 6 times a week!

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?

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.

3. Writing this blog a little at a time instead of all at once

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?

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?

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!  =)

4. Cold Showers

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!

If you want to see the health benefits check out this video here.


In conclusion: 

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.

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.

When you have a spare minute, check out this book as well.  It was really got my brain thinking.

"Mindlift: Mental Fitness for the Modern Mind"

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.

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty out!