The 1 Pound Diet!

Hi Motiv8ers,

Alright, I know what you are thinking. "Great, I'll finally learn how to drop a pound a week!" Well, this tip might help you do that, but this blog post isn't necessarily about weight loss. However, this tip can be used to help you meet your weight loss goals and still eat in abundance and feel full.

Let's get started.


Have you ever thought about how many calories are in a pound of food?

Just the other day I was reading Rip Esselstyn's new book "The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save Your Health." Rip states that your stomach can only hold about 3 to 5 pounds of food a day. It wants to hold that much food and your body craves it. So in order to feel full and happy in our day, you should eat that much weight of food.

So that got me thinking. How many calories are in a pound of each type of food we eat? The normal person needs to eat about 2,000 calories a day to meet their energy needs, but will that meet the 3 to 5 pound requirement as well? If you eat 2,000 calories in a day how much will all of that weigh?

So I went on google and asked, "How many calories are in a pound of ___."  I searched for several different types of foods and here is what I found:

A pound of normal pepperoni pizza 1,208 calories

A Pound of Apples 237 calories

A pound of olive oil is 3,998 calories

A pound of strawberries is 151 Calories

A pound of potato chips 2,428 calories

A pound of Sweet potatoes 389 calories

A pound of donuts is 2,057 calories

A pound of oatmeal is 306 calories

A pound of cheese 1,831 calories

A pound of lentils 516 calories

As you can see, the results are pretty shocking and it all comes down to three things: The foods that have the least amount of calories per pound are 1) foods that are a real living food, 2) not processed, and 3) have water and fiber. Water in your food has a huge impact on how many calories you take in. Let's look at grapes versus raisins.  A pound of grapes has 306 calories but a pound of raisins has 1,361 calories.  So what is the difference?

WATER!

That is a huge difference! These two foods are exactly the same, except one is modified from it's original form and has something extracted from it.

So if you are trying to lose weight but you still want to feel full, focus on real whole foods that are lower in calories, have water weight, are nutrient dense versus calorie dense, and have fiber. This will help you reach your 3 to 5 pounds of food a day, but not go over your calorie goal.

So crew, take this info and start figuring out what you can eat a lot of in your day and what you should be limiting so you don't go over your calorie needs.

This is a pretty cool concept, right?

Motiv8ers, I know you have questions, so post below and let's start helping each other be happier and healthier.

If you would like to check out Rip Esselstyn Book "The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save Your Health" then click here and get Motiv8ed to take control of your health!

Stay EPIC and Don't Forget to Be AWESOME!

Coach Ty out!

Tess Godwin Motiv8er of the Month!

Hi Motiv8ers,

Today is a very special blog post. One, because it is launching our Motiv8er of the month series. But two, because it is highlighting a very strong and awesome individual!

Each month, starting now Motiv8 will be highlighting a Motiv8er that is excelling both mentally and physically.  Today I am highlighting the Motiv8er of the Month for May and this person has been such a positive example to the people around her. 

Crew our Motiv8er of the Month for May is.... Tess Godwin from the 7pm Ramsey workout!

Tess started Motiv8 back in late 2017.  The first couple of weeks at Motiv8 she was very cautious because the workouts were super challenging and I remember her saying that she was nervous about coming out but would give it a shot. And she did! Every week and each month I have seen her make huge improvements moving up in weights, trying harder exercises, and even losing 17 pounds so far. That is huge!  I have been so impressed by her effort to take this phrase to heart, "every day try to be a little better then the day before."

But, the main reason I have chosen her, is her mindset. A few weeks back Tess decided she wanted to try out the running group. She said she had never really been a runner before but wanted to give it a shot. By the second workout she came to me and said that she didn't know if the track workouts were for her. She said that her hips were hurting and the workouts were just really hard. She said that the following week she was just going to go back to just doing boot camp. 

But she didn't! She showed up again to the run group the following week and took this phrase to heart, "just do what you can and take it at your own pace." She stepped up to her discomfort and fought that voice that said she couldn't do it. And she said, "YES I CAN." Three weeks later she came back to me, gave me a high five, and said, "Ty that was awesome and my hips didn't hurt this time. I think I am getting the hang of this!"

Tess has shown some real mental strength over the past month and that is why she is our Motiv8er of the Month! =) Crew when you see her give her a huge high five!  She so deserves this recognition!

Now check out some words from Tess herself!

"Motiv8 Health and Fitness has been a huge lifestyle change for me. Motiv8 has provided all the knowledge and motivation I need to continue living a healthy and active life! 

I really enjoy all the interval training classes with each and every class being so different. I’ve always enjoyed working with weights, however I’ve never been able to see my physique change over a few months when working on my own. Thank you Ty for your creative, awesome but terrible tabatas and circuits!  I truly believe the high intensity interval training has helped me drop the 17lbs and build muscle tone. Beginning back in December 2017, I was ready to become a healthier me. After seeing those cones and attending the first camp I knew it was going to be a challenge to keep moving forward and to stay dedicated...it was tough! After that first class, I loved how I felt. Knowing that I made it to the park, finished the class and tried my best was the greatest feeling ever. That feeling feeds the drive to keep going and make it to that next boot camp. 

I have also started attending the track workouts. At first I didn’t think I would really benefit from running group or even just be able to finish a class let alone one lap around the track. I initially joined the track group to step it up a bit with my weight loss. At the boot camp classes while running the laps I struggled and I personally wanted to work on my endurance and speed. When I first started the running group my hips ached and my legs felt super heavy and tired. I continued to attend every week while trying to get in a run or two on my own outside of the group. I quickly noticed how strong my hips became and how my speed and endurance increased. This class has been the greatest challenge for me physically and mentally but so happy with my progress. I will definitely continue!

My mindset in going into each workout has changed dramatically. At first it was quite the struggle but when I get out of my car and grab my weights or put on my running shoes my mindset changes. I turn it up a notch, get positive and tell myself this class will give me a greater outlook, a calmer you and a healthier heart!  After completing each workout and giving it my all through the entire class, it is such a big accomplishment and a step closer to my goal.

I’ve changed my diet a bit as well with a big focus on whole foods with plenty of fruits and veggies. I have cut out most dairy and little or no processed foods. I limit my nut butters and high caloric foods like oil. New to my diet is beans, lots of fiber and whole grains such as brown rice and sprouted bread. 

Thank you to my family for introducing me to Motiv8. Thank you Ty for creating such an amazing company with a great concept and great coaches. Thanks for providing us with all your knowledge and leading all the classes that you do! Thank you fellow Motiv8ers for your support, motivation, dedication and high fives. 

Fellow motivators keep on moving forward. Think about why you first started your fitness journey. Remember to set goals and to give yourself that time in class to push yourself and give it your best! Stay Motiv8ed!"

Crew I hope you enjoyed this post and are feeling fired up to take your health to the next level.  Crew when you see Tess give her a huge high five. We are so proud of you Tess!

Stay EPIC and Don't Forget to Be AWESOME! 

Coach Ty Out!

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!