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.