A Sedentary Lifestyle: Not Just Bad For Your Time

So this has been something on my mind for some time now. I realize just how much I sit. Whether it is in front of the TV or not, I figure that I spend at least 50% of my waking time on my bottom. This bothers me. For some reason I justified it by saying "If I work out it doesn't matter if I sit." Really? How could I think that. What brings me to sharing about these thoughts is an article in Women's Health that I recently ran across. The article is called The Risks of a Sedentary Lifestyle: Stand Up for Your Health.

This article talks about the affects sitting has on your body: your sleep,your butt, your blood sugar, and even your brain and lungs. This article is the last straw. I need to do something about this. The article even gave some really good advise: stand and move around 10 minutes for every waking hour. This is a great way to get started moving around.

Here are a few other ways I came up with that will help you avoid sitting in your every day life:

• Instead of working at your computer at a desk with your desk chair try working at a counter and have a stool that you can us when you want to sit. 
• Limit your time sitting in front of the TV or get rid of your TV all together. 
• Do a cleaning sweep of your home everyday. You get up moving around and your house stays cleaner. 

If you have any other ideas or comments on staying up and moving around please write below or email me at ashley.trennepohl@gmail.com. Thanks for reading!

Renovating Blog: New Look/New Direction

As you may have noticed, I have changed my blog a little. I am starting to learn what is important to me. I have recently been convicted about how I spend my time. In more recent months my faith has been put on the back burner to other things. I had relied on other people to keep me going in my faith. Hardly taking responsibility. Obligation kept me going. After my student ministry internship I turned away from God leading my every-day life and looked at myself. I have felt convicted about all the time watching tv and doing pretty much nothing. So this is my confession: I have been slothful and I know this is not pleasing to the Lord.

Proverbs 31 has been on my mind a lot lately. Here are the verses:

¹⁰A wife of noble character who can find?

    She is worth far more than rubies.

¹¹ Her husband has full confidence in her

    and lacks nothing of value.

¹² She brings him good, not harm,

    all the days of her life.

¹³ She selects wool and flax

    and works with eager hands.

¹⁴ She is like the merchant ships,

    bringing her food from afar.

¹⁵ She gets up while it is still night;

    she provides food for her family

    and portions for her female servants.

¹⁶ She considers a field and buys it;

    out of her earnings she plants a vineyard.

¹⁷ She sets about her work vigorously;

    her arms are strong for her tasks.

¹⁸ She sees that her trading is profitable,

    and her lamp does not go out at night.

¹⁹ In her hand she holds the distaff

    and grasps the spindle with her fingers.

²⁰ She opens her arms to the poor

    and extends her hands to the needy.

²¹ When it snows, she has no fear for her household;

    for all of them are clothed in scarlet.

²² She makes coverings for her bed;

    she is clothed in fine linen and purple.

²³ Her husband is respected at the city gate,

    where he takes his seat among the elders of the land.

²⁴ She makes linen garments and sells them,

    and supplies the merchants with sashes.

²⁵ She is clothed with strength and dignity;

    she can laugh at the days to come.

²⁶ She speaks with wisdom,

    and faithful instruction is on her tongue.

Now if you are like me, you might feel guilty for not being those things or envious of this women being described  You might know someone who fits this description. I have wanted to be this women and when I realize that I am not I feel like I have failed. When I look around my home and see that my dishes are pilling up and that the laundry needs to get done, the bathroom needs to be cleaned, and there is stuff all over the place. I feel drained. For some reason I thought I would become the best homemaker the moment I got married. This hasn't been the case. 

So for those of you who feel the same way, I know that their is an answer. It may not be the one we were expecting but I know there is an answer out there. Please join me in this journey of realizing our true potential.

For those who have been interested in my fitness posts I will still be doing those. I will also be adding some other blogs about my interests in crafts, cooking, baking, organizing  and so on.  

Love you all and thank you for the support!

Day One of TapouT XT

I first want to share with you a nummy treat that I ran across. It is so simple and tastes like an Orange Julius.

Mix 8oz of Simply Orange and vanilla protein (I use Gold Standard 
Vanilla Custard Egg Protein) in a shacker bottle

 and there you have it!! Just that simple! 

So TapouT XT is a great workout. Even though I have done only one day of it I love it. I took my progress pictures and measurements. I will give you more updates as I progress! 

Follow me on twitter @AshleyTren

Setting Quality Goals

I haven't really shared how I have been progressing. So I thought I would take some time to let you know how things are going. On the side of actual weight, I have lost about 10 pounds. Just so you know I don't use weight as my ultimate goal. This is because your weight is based on more than fat. In a regular day my weight can fluxuates 5 pounds. Another reason I don't look to the scale to see my results it that a persons BMI can decrease while their weight increases. This is because muscle is denser that fat. 1 liter of muscle weighs 2.3 lbs while 1 liter of fat weighs 1.98 lbs.

Here is a way to set quality goals. By remembering just one word, SMART. You can be sure that you have goals that will motivate you. This is how it works:

• Specific
• Measurable
• Attainable
• Results

When you have all of these you have a quality goal. A goal with the following words or similar words are not going to be quality goals: good, better, less, more, fewer, longer, smaller, larger, etc. Goals with numbers are the ones you want to have. Be as specific as you can and have a number in mind. Instead of saying you want to run farther, say you want to run ten miles and to make it more specific you can say you want to run ten miles three months from now. That way you can track your progress. Just be sure that you are being realist. If you have a goal to run a marathon in a month when you can't run a mile now, that isn't a realistic goal. The marathon can be your long term goal but you need to be able to run a 5k first. 

For myself, I just ordered TapouT XT. I will be starting it on Monday. My goal right now is the complete all 90 days of the workout and to get down to 18% body fat. Those goals are measurable and specific. They are obtainable and they are directed at having results (make sure you are always looking toward being healthier and stronger, not just lose weight). 

I will be updating my progress over the next 90 days. Wish me luck!

Simple Tools to Help Reach Your Goals

So maybe you are trying to eat right but you can't seem to get any results or you just don't know where to start. I have two great tools that you can use to help you stay on track and motivated. I use them everyday. 

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1) When starting to workout I was trying to find the best workout for me. I didn't know what to do in terms of working out in a gym or what to eat. My father-in-law introduced me to Bodybuilding.com. They have so much to offer:

• Expert advice
• Meal plans
• Videos showing how to do every lift with perfect form
• Support and motivation
• Helps keep tack of progress
• Great products and supplements

It is like having your own personal trainer right there. And the best part is that it is all FREE. On their site you can connect with people who are in the same place as you and those who have been there. If you need support you will be able to find it. The best workout for beginners is the LiveFit Trainer by Jamie Eason. This  is for all ages, man, or woman. Anyone can do it. She walks you through everything from day-to-day workouts to meal plans. There is a list of program approved foods that will tell you what goods are good for you. 

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2) Sometimes keeping track of your meals can be hard and maybe you are eating things you thought were good for you. MyFitnessPal is a great tool to use and you can take it wherever you go because not only do they have the free website but they have an easy to use, free phone app. You can log your meals, save your favorite meals for quick food logging, and search just about any food for nutritional facts. Not to mention that you can find your friends and get updates on their progress and encourage them if they haven't been logging their food. This tool helps you make healthier food choices. Keeping track of what I eat also helps me realize if I am snacking a lot and keeps me from eating foods I don't want to. (Sometimes I don't even notice how much I eat.)

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I hope these tools are helpful to you. Let me know what you think of them by commenting below or tweet me @AshleyTren. 

Chicken Stir-Fry

One of our favorite meals is Chicken Stir-fri. We make a lot at a time so that we can portion it out in different containers and heat it up for lunch. I put a lot of meat in it because my husband and I lift weights. This way we can get more protien. Not to mention I can't drink most protein powers because I am lactose intolerant.

Brown Rice (2 cups water for every cup of rice = 2 cups rice)

2.5 lbs Chicken breast tenderloins (I use frozen chicken)

2 bags of frozen stir-fri veggies (choose whichever is your favorite)

Your choice of sauce (We like Teriyaki)

The first thing I do is cook the rice. It takes about 45 minutes to cook brown rice plus the time to boil the water, so I start the rice well in advance. Cut the chicken into cubes and put in hot pan. Once the chicken turns white on the outside I add a little sauce. Once it is cooked, drain off the excess liquid. You can add the veggies to the chicken but the pan gets too full so I cook it serperatly and add it together in the end. Cook veggies until they are thowed. Add sauce to taste.

Servings: 1/2 cup cooked rice

1.5 cups stir-fri

Cal: 285g

Fat: 1.5 g

Carbs: 40 g

Protein: 26 g

(Options: For low carbs you could omit the rice, add choppes nuts for a little extra crunch)

Obstacles Or Excuses

So I have had many obstacles in my journey to reaching my goals: not having enough money to pay for good foods, the gym doesn't have the right hours for me to workout, I don't know what foods to make, I don't know what workouts to do, I don't know how to lift, etc. They seemed like pretty legitimate reasons for why I hadn't had success. That is until I started thinking of the other obstacles I have had: that is what my friends wanted to eat so I ate it, its a special occasion so its okay, they offered to give me something so how could I say no.

I began to realize that even if I label something as an obstacle doesn't actually make it one. What I viewed as obstacles were actually excuses, and not very good ones. For starters, buying fresh foods doesn't cost a whole lot more as long as you don't get the junk food. You might want it in the moment but at the end of the day, it doesn't help you meet your goals. Nobody needs soda, or candy or even that afternoon latte. Cutting out those extras saves you a lot of money.  

Now for making it to the gym. There is always time. Even if you have to get up at 5 am you can do it. Something to remember: if you do the same things over and over again, you will never accomplish anything beyond what you have. This means that you need to go beyond what you have done in order to reach your goals. You will need to make changes. Something that helped me was changing my frame of mind. I was always thinking in terms of what I can't have. Once I realized the foods I "couldn't have" were foods that I actually just didn't want to eat, saying no became a whole lot easier. Focus on what you will gain rather than what you will be losing. 

I am not going to go over every excuse I have had but you get the picture. The majority of the time, what you see as an obstacle is really an excuse. At least this is true for me. My brother-in-law posted the picture above awhile back and it really hit me just how many poor excuses I was actually making. The only thing holding me back is myself. I am learning to change my frame of mind and I am now starting to seeing solid results. 

New Workout Shoes

Got some new Reebok ZigNano's. So far I really like them. They provide the extra cushion I need for my knees and has provided great stability as I lift. Great cross training shoe!

Blog Update

Sorry I haven't added any new posts recently. I have been working on some stuff which I hope will be helpful to you all. Remember that I am in this with you guys. Keep up the great work and stay tuned to see what I have for you!

Insanity: Hardest Workout I Know Of

If you have never heard of Insanity and you are looking for an intense workout that will get you results, now is the time you learn about Insanity by Beach Body and Shaun T.

This is a workout that earns its name. The first time I did one of the workouts, I got about 10 minutes through when Shaun T said the warm up is done. I couldn't believe that he called that a warm up. It is very hard but you wont regret it when you look in the mirror on the last day. 

You can't tell from this pic but I am sweating like crazy after my workout! (Never mind the weird smile. I was pretty tired.) It was only the fit test. I am looking forward to getting into it! 

At Home Workout

So today I didn't feel like lifting in the gym today so I thought I would go with something a little more  plyometric. Today I wanted an ab workout with a little leg. I don't normally have such a big emphasis on abs since we all know that abs are made in the kitchen, but I thought it would be fun today. Here are the links for the workout I did today. 

• Leg workout: http://www.blondeponytail.com/2012/07/new-gnc-workout-lean-legs.html
• Abs and Core: http://www.blondeponytail.com/2012/06/summer-abs-in-5-body-composition.html
• More Abs and Core: http://www.blondeponytail.com/2012/07/new-workout-gnc-ab-attack.html

This one defiantly made me work. Thanks Blondeponytail for the great workout!

So Good

Tonight I made turkey burger with lettuce instead of buns. A lot of mustard because I really like the flavor and lots of fresh steamed broccoli.

Cane Sugar Vs Artificial Sweeteners

 

Sugar is a huge topic! You see tv adds telling us that high fructose corn syrup is bad and others telling us its no different than can sugar. What is the truth? This is what I have been trying to find out. Here is a very brief overview of this topic. I will expand on this topic as I learn more. 

A product I started to use in the last year called Xylitol was my first sugar substitute to look at. I first was introduced to it in a recipe for protein bars. Recently however, I found out some things I didn't know. Xylitol is a sugar alcohol which is processed from things like fiber in fruits, corn, etc.  Once source I found listed sugar alcohol as a laxative. That isn't something I want to use. 

Avoid Aspartame. It is commonly used in products that are "sugar free". It has been linked with joint problems and other adverse side effects. For example, my mom's co-worker was complaining of sore joints. My mom asked her if she drank diet soda pop. She was so my mom told her to see what happened if she stopped drinking it. He joints stopped hurting her. Aspartame is in over 6,000 products. 

For every artificial sweetener there are people saying it is good for you and some say it is the worst thing you could consume. Here is a good rule of thumb to follow: the less processed a food is the better it is for you. I would say avoid artificial sweeteners (sugar free gum and toothpaste containing xylitol is okay because you don't sonsume it) all together. But don't go crazy on the cane sugar, Keep your sugar intake to a minimum. There are so many recipes out there for foods with no sugar cane but use organic juices, apple sauce and many other ingredients as a natural sugar source.  

If there are any specific questions you have, let me know. I will do my best to answer your questions as quickly and completely as possible. 

Starting To Live a Fit Life

Okay... so how many of us say we are going to lose weight, feel better, and "get fit"? I would venture to guess that mostly everyone has said this at least once in our lives. When I wanted to start on my journey of living better for myself, I had no idea where to start. There is so much out there. What is helpful and what is useless? What do I really need to know? Well... I hope this blog will help you answer these and other questions you might have about health. When I find out something new about health and diet, I will post it here. I am excited to provide this resource. 

Why do I want to get healthy? Well its pretty simple. In the Bible we are told not to give into lustful ways of the flesh but to turn from our old ways. "You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires; to be made new in the attitude of your minds; and to put on the new self, created to be like God in true righteousness and holiness" (Ephesians 4: 22-24). In my old way of living I gave into every urge when it came to food and I paid for it. It is very hard to break bad habits. 

But remember that you can't just break a habit without replacing it. Here are some free internet tools I use:

• BodyBuilding.com: This site provides endless resources on health and fitness. There are fitness and meal plans available. 
• Jamie Eason's LiveFit Trainer: This is a 12-week fitness and nutrition guide to help those wanting to lose weight and get tone but are new to the gym or have been away for awhile. It is good for both men and women. This is the one I have used and seen results. 

We are in this together!