How To Measure Your Body

It’s very common among fitness companies to take measurements and weigh their clients on a regular basis.  The thinking process is something like this, “If I can show my clients thru hard data that they are reducing their waistline, increasing their muscle size, and/or reducing their body fat percentage they will stick with my program.”  For most gym or fitness company owners this is what the concept of “retention” looks like to them.  Is it right?  Is it wrong?  

Well it's kinda both but, I like to think we're better off knowing that our commitment isn’t just a passing phase or a band-aid to less tangible injuries in our lives that we aren’t treating.  A good looking body is what I'd refer to as a "nice to have" but, what about the rest of you?

When you hear many fitness companies talk about “Accomplishing your goals” the focus is often on the body.  The logic they use is understandable, that if you can change things about your body you will in-turn see a change in your confidence, your relationships and your other challenges in life.  That’s pretty aspirational isn’t it??  I mean sure there’s correlation between all those parts of life but a nice body being a cause of all your happiness???  

What most people don’t realize is a problem with body image is an effect, not a cause of suffering.  Motiv8 wants you to become strong, healthy and resilient in all parts of your life.    

That's why I'm telling you this: YOU ARE beautiful!  NOW!  Not after a few lbs are lost, or when you get a certain measurement or when you can fit into a certain dress.  NOW!

When we focus just on the body, we’re focused on WHAT we want (an attractive physique) but there’s so much more substance in WHO we want to be.  Knowing how to answer that gives you purpose!

So do I want an attractive body or a purpose built body?  I used to think the former but I’ve found throughout my years in fitness and running that it’s the latter!  Because my focus has completely turned away from all the things about my body I don’t like to all the things about my body that give me power to do what I want to do!

Sure they both get you attention but, one comes with all these other benefits too: 

•        Confidence
•        A sense of achievement
•        Triumph over adversity
•        Character building
•        Respect

You know what else this focus has done?  Those things that used to bother me about my body have mostly gone away like they never did when all I could think about is what I “needed to lose”. 

We talk a lot at Motiv8 about finding out WHO you want to be.  That has REAL purpose!  The reason we ask this question isn’t to get all philosophical and make you re-evaluate what you’re doing with your life but, we HAVE found for some of you that becomes part of your answer!

Knowing WHO you want to be is a way to help illustrate a vision for yourself as you go thru a process to change your daily habits and behaviors.  That’s where TRUE change is made and you transform into a different person with new goals, new perspectives on life and a real sense of confidence in going after what you want.  This becomes your daily driver for success; in your exercise habits, in your food habits and in your mental health habits.  It helps you reach your TRUE potential!

Think about WHO you want to be, let it be the PURPOSE that drives you to make your SETs every day, to make wise food choices, to treat people in your life with love and respect…the WHAT falls into place when you focus on habits that serve your purpose!

Who do YOU want to be?

Hydration and Why it is So Important!!

Hi Motiv8ers,

Coach Ty Here again.  For today's Blog we are going to get into a topic that is so simple, and we all know it, but it usually is the first thing we forget about or sacrifice when our schedules get really busy. 

That topic is.......Hydration and why it is so important!

Before we get started Motiv8ers watch this quick 3 minute video to learn what happens to your body when you are not fully hydrated.

Wow that's crazy right.   And Motiv8ers remember this month we are doing a hydration challenge.  Check out the message below from coach Joe with some more facts on why it is important to stay hydrated and a reminder about the challenge.  Then some more awesome tips at the bottom.

Why hydration?  Because:

• Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
• The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
• Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body. 
• Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.  
• Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints.    
• Proper hydration can help reduce muscle and joint soreness when exercising.  
• A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.  
• Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.  

 So for the month of June the Motiv8 Team wants to challenge YOU to drink, at a minimum, half your body weight in ounces of water.

I weigh 150lbs so for me that would be about 75 ounces of water a day.  Keep in mind that this is JUST the amount you should drink at minimum.  So if you're sweating a LOT (like at your SET) you will need to drink more!

 

Next lets talk about a drink you should have every morning right when you wake up...

Lemon Water!!!!!

Gang your morning routine right when you wake up is so important.  It can make or break your whole day.  I'll be talking about this in another blog post soon but there is one thing you can start adding to your morning right now that is so important to your health and that is......

Lemon Water!!!!!

Check out this article to learn why....http://www.lifehack.org/articles/lifestyle/11-benefits-lemon-water-you-didnt-know-about.html

Most important benefit of lemon Water, for me, is the concept of alkalinity.  Which is the process of neutralizing the acid in the body.   Check out the article and look at number 8. 

If you want to learn more about alkalizing your body then check out this article. especially the part about food....."The Truth About Alkalizing Your Blood".......http://drbenkim.com/ph-body-blood-foods-acid-alkaline.htm

 Lastly what is the best way I like to stay Hydrated!?!?!?!?

Well of course with a large slice of Watermelon!  =)

Afternoon Motiv8ers it is getting hot out and having a large portion of watermelon an hour or two before your workout is a great way to get hydrated and give you the energy you need to work hard at your Motiv8 SET!  Try it out.

So crew Hydrate up and lets continue being so EPICALLY AWESOME!!  =)

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

Coach Ty Out!

Make Every Thing You Eat Have a Purpose!

Hi Motiv8ers,

Coach Ty here for another blog post.  

Today's post is giving you a rule to live by for how you eat.  Read below and post your comments about your views towards your diet.  Also, I want to start posting recipes soon.  Post below and give us some feedback on what you would like to see.

Ok lets get started!!

In the Podcast I was listening to yesterday this guy named Preston Smiles was on.  Look him up on Youtube. Very motivating guy. Podcast info is at bottom of this post. He said a few motivating things but, what really stuck out and resonated with me was when he was talking about his heart problems when he was in high school.

During Football practice he noticed his heart felt funny.  He was having irregular heartbeats.

He went to the doctor to see what was wrong.

The first thing the Doctor asked him was, "What do you eat?"

Preston says, "Food!"  "What do you mean? I eat food like everyone else."

Doctor said, "Be more pacific."  Preston Says, "I eat what everyone else eats. Burger king, tacobell, pizza hut."

Doctor says, "Well that isn't food."  "More than likely your heart problem is caused by your eating habits."

In that moment Preston was furious.  he was mad that no one in his life had ever told him that those foods where bad for his health.  How come that information wasn't easily available to him.  As a young adult he had no clue that the foods he was eating was causing him to have poor health. 

Motiv8ers this brings me to our main topic for day. 

Crew eating a lot of man made processed foods can have a lot terrible side effects to your health in the long run. 

Right now stop what you are doing and really think about the foods you are eating.  Do It..... 

Are those foods helping you to get stronger, faster, and healthier.  If not then why are you eating them?  If you have no clue if the foods you are eating are good for you, or not, then come bug me, your Motiv8 Coach, or do some research. The information is out there, but just like Preston, if you don't look for it you will be flooded with good advertisement and you will never see it.  Company's want to hide you from the truth. 

Motiv8ers you have the power take responsibility for the food you put in your mouth.

 OK  I am going to give you a rule to follow right now.  Here we go.........

"Make Every Thing You Eat Have a Purpose" 

Motiv8ers you can only eat so many calories in one day.  Make those calories count and give your body the nutrients it needs to be healthy and run properly.  If you are only eating processed foods you are not getting the nutrients that you need. Every time you eat something ask yourself how is this going to help me.  Is it going to fuel my day, fuel my workout, make my body stronger, or help me recover from my workout.  If the foods you are about to eat can't fit into one of those categories then you shouldn't be eating them. 

Motiv8ers try to focus on foods that are more nutrient dense then calorie dense.  For example nutrient dense foods are anything that comes from Nature.  Fruits, vegetables, legumes, grains, and lean meats.  Calorie dense foods are anything man made for example....Sodas, candy, desserts, breads, etc. 

Usually most people have no idea which foods are nutrient dense.  So I have found a website that will give you a list of foods that are ranked from the most nutrient dense to the least nutrient dense. here is the website:

http://blog.fooducate.com/2010/01/28/whole-foods-market-adopts-andi-nutrition-rating-system/ 

Also, if this topic is really sparking your interest then you have to check out this Ted Talk from owner of Vega Nutrition and professional triathlete Brendan Brazier.  His talk focuses on how to recover faster through diet, train more, and reach your full physical abilities, and the body you want, faster.  Check it out.

Motiv8ers I hope you take this message to heart.  Be responsible for the actions you take each day and take control of your health.  Don't let the world take control of you. 

Here is the link to the podcast I was listening too: http://www.richroll.com/podcast/rrp-103-preston-smiles-job-to-be-the-dopest-version-of-you/ 

Motiv8ers lets continue being healthier and make ourselves awesome!!

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

Get Motiv8ed and Don't Eat the Junk! 

Coach Ty Out!!

MORE Motiv8er Perks!

Hi Motiv8ers!

Coach Vanessa here, and I've got some great news!  Have you seen the awesome Motiv8 shirts and tech shirts!?  Been coveting them, but didn't want to throw down the cash?   Super excited about our new Team Motiv8 and Yoga programs?

Great news!  We've decided to add a little MORE bonus to your lives...

In addition to the already FREE month of Motiv8 you receive by referring new Motiv8ers our way, we're announcing MORE MOTIV8ER Perks!  Check-ins on Facebook or Instagram can now be redeemed for your choice of Motiv8 shirt, or a pass to Motiv8 Yoga or Team Motiv8!

Here are the details:

# of Check-ins = reward

15 = your choice pass to 1 yoga or 1 Team Motiv8 session
20 = your choice of cotton or tech tee
30 = your choice of New Balance tech singlet or shirt

Here are the rules:

--Only one check-in per day will count
--Facebook: There are separate check-ins for each location so please try to find yours!
--Instagram: Include @motiv8hf and #motiv8hf in your post
--Number your check-ins to help us keep track
--Tag your coach!
--Screenshot and email to your coach when you've decided to redeem check-ins

If you have any questions, ask your coach!

That's it!  This will help us share our Motiv8ion with everyone! 

See you tomorrow at your SET!
Coach Vanessa

Be Somebody's Hero!!

What's Up Motiv8ers!

Coach Ty Here.

Hope you are having one amazing day!  Remember Motiv8ers we are still in the middle of the Green Smoothie Challenge so keep making those healthy choices each day.  =)  It has been awesome seeing everyone's post on facebook.  Talk about helping each other stay Motiv8ed.  Thank you Crew. 

Alright Crew, lets get into today's blog post.  Today isn't a self help tip or a nutrition tip.  It is a reminder of how we should treat each other and how to be that positive example.

Today's Tip is about appreciating others and recognizing that everyone in your life, even you, is a hero.

 

 

Did you Know..........

We are all capable of doing amazing things.

We are all capable of accomplishing achievements we once thought weren’t possible…..if we try!

And when we do...…usually there is a hero who inspired us in some way to do so.

Did you know someone is inspired by YOU?

It’s TRUE…you are already someone else’s hero!

In order to continue being inspired, the best thing we can do is pay it forward!  But the way you do that isn’t by searching out people to inspire.  You do it by continuing to set goals and striving to reach them every day.  When you communicate that passion to the people around you and show them your determination, your spirit and your unwavering drive…you inspire those in your life who need your example most.

Go out there today or tomorrow in this awesome world and stay hungry in reaching your goals…just the simple act of staying consistent will inspire those around you.

It’s your turn!

Go be a hero to someone else...…you won’t need to seek them out…


They’ll be saved simply by seeing you IMPROVE EVERY DAY! 


Also Crew....If you are inspired by someone in your life tell them about it.  Let them know how much you appreciate them.  Don't just assume that they know.  Just the simple act of saying, "You are amazing" to someone can turn around one persons whole day.  So be kind to each other and if you are inspired by someone let them know.

 

Last Thing I found this simple Motiv8ional video about how just being a HERO to the people around you can have such a positive effect.  Check it out.  It is only 3 minutes.

 

Motiv8ers don't let anything stop you or de-motiv8 you from reaching your goals!  You all have the power to be great so lets show everyone HOW GREAT WE ARE!!! 

Motiv8ers Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty Out!

P.S.  Be GREAT Today!

Turn Motiv8ion into Determination

Hi Motiv8ers,

Coach Ty here!  Today's talk is about something that is so important.

How to turn Motiv8ion into Determination, and keep your passion and drive alive EVERY DAY!

Motiv8ers, so many of us start our workouts with Motiv8ion.  We have a goal.  Whether that goal is to loose weight, prevent disease, be healthier for your family, or to do a race, such as a Spartan Race.  Everyone, when they start a new fitness program, starts with a drive to make a change in their life.

Well what happens?  After about 3 to 4 weeks you feel that drive slipping away.  Your passion and fire to make that change just isn't the same and you start to lose Motiv8ion to show up to your SET.  Your energy is dropping and you find yourself not making time for you and over working yourself at work or for your family.

What happened to the passion?

Crew, this is a very common problem for so many folks because they don't understand just 3 simple things and it starts with the phrase below.  If you understand this phrase you can make whatever changes you set out to.

"Your mind is like a puppy.  It needs constant re-enforcement to make a change."

Here are three things you can do everyday to make sure you are re-enforcing that change so you can stay consistent with your workouts and become that fit energetic positive person you want to be.

1. Make sure you are getting enough sleep and rest.

I know this one sounds simple enough.  Though, so many of us, including me, sacrifice sleep to make sure you can get all of your work done.  When you do that you might find yourself worn out, not being able to focus well, maybe a little moody, and your ability to get tasks done efficiently drop drastically.  So, make sure you take time to rest, or get in a little nap, or do some meditation.  Rest your body and your mind so you can heal properly, think straight, be productive and feel amazing. 

2. Make sure you are reminding yourself of what you want to accomplish every day.

When you started this fitness program, there was something you wanted to accomplish.  You had a goal.  What was that goal?  What do you want to do or who do you want to be?  When you think about doing that activity or when you think about that person you want to become how does that make you feel?  If it makes you feel awesome, and gives you that drive and passion to pursue your dreams, then you need to think about those things every day.

Crew, you don't just have Motiv8ion you have to generate Motiv8ion.  You do that by reminding yourself of your goals, of your passion, of the family you want to support, or the person you want to become every day.

For example.  One of my dreams right now is to win the Austin Fittest Contest coming up May 21.  When I think about winning it, I feel amazing and all I want to do is go train and work my butt off.  But, not every day am I that Motiv8ed to go workout.  So what have I done to keep myself Motiv8ed?  I've put all of my workouts into my calendar.  I've put up on my wall and in my journal of what I want to accomplish so I can see it every day.  Daily, I watch videos to keep my drive fired up to train.  Lastly, I have created a support system of friends to help me stay on task.  All of these things help me stay Motiv8ed and help me stay focused on my goal.

It is important that every day you remind yourself of the change you are trying to create so you can keep that fire burning inside of you.  Remind yourself through a calendar, through videos, through a journal, or through friends.  Whatever it is just Keep that Motiv8ional Fire Burning and remind yourself every day of what you want to accomplish and who you want to be.  Soon, Motiv8ion will turn into Determination, and just keep multiplying from there.

3. Celebrate your small accomplishments.

Crew, if you don't get anything out of accomplishing a goal or something you care about, then what is the point of doing it?  Anytime you accomplish a goal or task you need to celebrate that accomplishment.  Tell a friend, tell your Motiv8 SET, do a happy dance, go to your favorite restaurant, or buy something you have always been wanting to buy.  When you kill a workout, or you do more push-ups than you thought you could, or you run a new fastest time on your mile, celebrate that victory.  Plus, you celebrating could Motiv8 someone else to dig deeper and work harder to accomplish their dreams.   Be open about your goals and let others celebrate your victories with you.

I hope you found this post Motiv8ing.  If you did and want to learn a little more check out this short Video from Brendon Burchard from The Charge Life.  This is the video that sparked this post.  Check it out.

Crew, Stay EPIC. Keep being Awesome. And set up those reminders!

We will see you at your Motiv8 SET.

If you have question post below.

Coach Ty Out!

Having trouble getting your greens?

Hi Motiv8ers!

Coach Vanessa here!  I hope you've been having a great Tuesday, and you made it to, or are going to make it to your SET!

Today, I want to talk about smoothies!  I'll start with a confession:

I don't get enough vegetables or calories in my diet!  It's a reoccurring problem for me.  I've been complaining to my mother lately that I'm tired a lot, and that I know I'm not getting enough carbs in my diet.   Not getting enough vegetables can lead to all sorts of health issues, including not performing at my peak during a race!  GASP.

My mom said, "your dad and I have been having green smoothies every morning."  Then, she went on to list a few different benefits, such as:

• we get a lot more fiber in our diet, 
• they are simple and very inexpensive,
• you don't even taste the green part of the smoothie,
• and, we both have a lot more energy.

I still wasn't convinced.  I was worried a large glass of liquid would leave me feeling bloated.  Then, my brother sent me some information on the smoothies he makes (perhaps my mom thought he could convince me).  He quelled a lot of my concerns.

So, I decided to do a bit of my own research.  Turns out, as we all have heard a lot over the last year, whole-food smoothies are convenient way to sneak more greens into your diet!  The more I read about green smoothies, the more benefits I discovered!  Such as (definitely NOT a complete list):

• the sweetness in fruit mask the bitterness of greens,
• therefore, children love them,
• and, the reduced food particle size help maximize nutrient absorption!

Then, I started making my own.  Here's what I put in today's smoothie:

1-1/2 cup spinach
1/2 cup kale
1 frozen banana, cut in 1 inch pieces
1 cup frozen peach, cut in cubes
1 cup unsweetened almond milk
1 cup water

Blend frozen fruit until smoothie (hehe), almond milk and water, then add greens.  Enjoy!

THAT EASY.  GUESS WHAT?  It's like drinking an ice cream shake!  I don't taste the spinach or kale (which I dislike a lot) one bit.  I can't wait to begin making different ones.  There are so many variations.  You can replace almond milk with soy, coconut, or cashew milk!  Or just water!  If you like a protein powder, you can add that as well.  You can use any kind of fruit you want.  For example, I don't care for fresh blueberries, but I really love the taste.   I'm going to try a PB2 shake soon.  With the frozen fruit, there's no need for ice!

So, if your bananas start to go bad, peel them and put them in the freezer!

Tell us your favorite green smoothie recipe in the comment section, and I'll try it!

Check out this video below if you want more in depth information on the benefits of green smoothies.

Have a great day, Motiv8ers!

Coach Vanessa

PS I do not feel bloated! :-P