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    A*L*P*   70,469
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Year to Date Results


Tuesday, April 09, 2013

Since going to the lifting program I am doing, I have quit using my SparkPeople tracker and I have gone back to using my fitbook. It works fantastic with tracking my nutrition and my workouts. I love my little book! Funny thing is I started using it at the beginning of the year and quit about 5 weeks in and started using the tracker but since picking it back up, I looked back to the beginning of the book and saw my measurements that I took on 12/31/12:
Weight: 157
Chest: 34"
Arm: 11.25"
Waist" 34.25
Hips: 41"
Right thigh: 21"
Abductors: 41"

I took my measurements on Sunday and this is what I am at to date:
Weight 155.8
Chest: 33" (-1 -- um, not really sure this is where I want to lose, lol! emoticon )
Arm: 11" (-.25)
Waist: 31.5 (-2.75)
Hips: 39 (-2)
Thigh: 20.5 (-.5)
Abductors: 38.5 (-2.5)
For a total loss of -1.8 lbs and a total of 9 inches overall!!!

What do I take away from this all? The scale can totally suck it! The scale is NOT the indicator of success. At all. Ever. I have spent so much time being upset with the lack of movement at the scale and the fact that it isn't going anywhere, yadda-yadda-yadda. But there it is in black and white. 9 inches in 4 months. I'll take it. I saw an interesting visual that one of the ladies posted on the Better Body group that I belong to on Facebook:



It is interesting and just yet another reminder on why the scale is such a small indicator of success.

I have spent a lot of time beating myself up because I haven't seen a drop in the scale KNOWING full well that I have done mostly strength training this year with my new program and the finish up of ChaLEAN. I have been teetering on the verge of completely giving up the scale and I am almost there.

I will take that as a success. My 12's are insanely baggy at this point and I can pretty much wear my size 8's (they're a tad snug in the mid-section). For the first time I feel 100% confident in what I am doing. I have been enjoying the rest week so far. I am itching to get back to it, though. I won't do it, though! I swore to myself that I would take that rest. I do feel like I need it.

Last week I am taking as my intro to my workout since I did just two of the workouts. I feel like I know what I want to do with my workouts for stage one. I will be doing my ST on MWF so this next week A day will be Mon and Fri with B day being Wed. Here is what I have planned out:

A Day
RAMP for warm up

Core:
Plank with reduced base of support (basically plank with opposing arm and leg off of floor) 2 x 30seconds

Dynamic Core:
Plank w/ Pulldown using resistance band

Power:
Body Weight Jump Squat

Strength:
(alternating sets)
Front Squat
Standing cable row (using resistance band)
(alternating sets)
Single Leg Romanian Deadlift
Elevated Push up

Metabolic:
circuit of squats/jumping jacks

B Day:
Core:
Side Plank

Dynamic Core:
Side Plank w/ Row (resistance band)

Power:
Explosive Push up (elevated)

Strength:
(alt sets)
Swiss Ball Supine
Dumbbell Single Arm bench press
(alt sets)
Goblet Reverse Lunge
Kneeling Lat Pulldown (using resistance band)

Metabolic:
Circuit like above

I will do that for the first stage and increase from there. There are parts of me that are very strong (lower body) but my upper body, especially in my shoulders, I am very weak. Anything that involves the shoulders, I am taking very careful. I feel like all of the massage therapy I had done on my shoulder after I tore it helped it, but there are times I still feel it. I am being very conservative on push ups and sticking with the elevated push ups. I love the versatility of this program and how many options are available. For cardio I will keep it to HIIT workouts and yoga. I will toss in the occasional steady state, but mainly I will keep it to intervals.

I am feeling great and am ready to keep pushing!
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Member Comments About This Blog Post:
TECH1960PS 4/15/2013 9:50AM

   

Great job, I like your workout. emoticon emoticon

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JENSHAINES 4/13/2013 12:37PM

    Amber, I have the same issues in terms of scales versus other measurements. You are ROCKING! I bet you're feeling more energized, etc., too!

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GMO_JEN 4/10/2013 4:38PM

    the scale can totally suck! but, all those inches add up to a huge difference. You are doing great with strength training!

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MISSUSRIVERRAT 4/10/2013 7:36AM

    I'd say that this is a break-through realization for you!
Awesome results!

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MICHELLEPHANT 4/10/2013 6:17AM

    Keep on kickin names and takin butt! You rock!
I've tried to plank...but, its more like...a log...hahaha

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BEANIES_MOM 4/10/2013 4:25AM

    emoticon congrats on the awesome progress!

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JANICEMC 4/9/2013 11:31PM

    Amazing results, Amber. Wow. You go girl. I'd take a smaller size over anything the scale has to say.

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JUSTME29 4/9/2013 8:05PM

    9 inches is pretty amazing. I'm glad you picked up your Fitbook and saw that just when you needed a boost.

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MRSP90X 4/9/2013 7:05PM

    emoticon job!!! good thing you looked over those measurements!
i just read the article where that picture is from on the metabolic effect blog. Jillfit physiques is the other website where Jill Coleman is. I may post my measurements, embarrasing as it is.

How encouraging this is! The beauty of weight training is how the body responds to the stimulus way after the training is done!! More reason to ditch the scale, or at least not rely on it for weight loss, but to see the muscle increase.

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PRETTYPITHY 4/9/2013 4:44PM

    Great results! emoticon

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PRINCESSAMY 4/9/2013 3:47PM

    emoticon

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VHALKYRIE 4/9/2013 3:36PM

    Thanks for sharing your plan! How are you using the resistance bands for the pulldowns? Are you tying it to something heavy? I've been searching my house for something that can handle the pull.

I originally had my core exercises with plank-side plank pair because I thought it might be better to alternate. But now I'm thinking it would be better to go plank-dynamic plank, side plank-side dynamic plank just so those muscle groups get burned a little more.

Amazing job on your progress so far!!

emoticon

I don't use the Spark tools anymore, either.

Comment edited on: 4/9/2013 3:38:05 PM

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BEECHNUT13 4/9/2013 3:36PM

    Wow, that's encouraging... I am up 4 lbs from when I started, and getting nervous. You are proof that the scale does indeed lie. I love to tell everyone that it lies, but then when it lies to me, I'm always surprised.

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FLGIRL_4EVER 4/9/2013 3:31PM

  Congrats on those amazing inches girl! You are right the scale can suck it LOL

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