ALFA_SUNSHINE's SparkPeople Blog ALFA_SUNSHINE's Blog on SparkPeople, home of free diet plans and a healthy living community Garage Sale is Over <img src=""> <BR> There is a lot of stuff getting picked up tomorrow after it didn't sell. I got a business card from a handyman/gardener during the sale. Its going to have to remain part of my workout schedule to clean up my yard. Thu, 31 Aug 2017 00:13:42 EST My First Winter in Mammoth Lakes, CA <img src=""> <BR> <BR> I may have had the best time of my life this past winter, but there are more winters to come so it's hard to say. I've been a leader on the SparkPeople Ski/Boarding team <link> </link> for ages. Now as an ASIA level one certified alpine ski instructor with my first full season under my belt I can safely say I am a skier! <BR> <BR> <img src=" Sun, 26 Apr 2015 16:46:36 EST Beginners Guide to Best Nutritional Practices for Peak Performance Food as Fuel <img src=""> <BR> <BR> If you have ever trained for a marathon or even a half marathon, you have probably tinkered with your food already. When we ask our bodies to move and go beyond the normal energy requirements of the normal resting metabolism rates, then the difference food can make in athletic performance is significant. When your fitness level is such that you can run or walk more than 3 miles you are ready to start thinking of f... Mon, 26 May 2014 18:11:44 EST Moving on to yoga, treadmill, and tennis. <img src=""> <BR> <BR> I did a good number of workouts to begin with for my most recent round of p90x/insanity hybrid, and I have been playing tennis regularly too. Outside of playing tennis once or twice a week I am starting a new treadmill plan to get in half marathon ready shape. I have a great playlist of yoga instruction on my YouTube for cross training as well as recovery and flexibility/strength training. <em>401</em> Namast... Tue, 20 May 2014 00:32:43 EST New Workout Round Started <img src="">Today have started a new round of p90x/Insanity hybrid and set the macros in the SparkPeople food tracker to 40% carbs 40% protein and 20% good fats for 1500 to 1750 calories per day. After having a very successful round in 2012 and then going on a bit of a baking spree I have about 5 inches to lose in my waist. Eating good food when I want makes me happy. I'm happy tracking what I eat at least until I don't want to anymore... Mon, 21 Apr 2014 18:11:38 EST 21 done... 14. True or false: I like the way I look. Elaborate. <BR> True…BUT…I am way overweight. Thank goodness for the New Year. I’m turning the tide. I feel a lot slower…except for once a week on the tennis court with a lady 30 years older than me. I always like who I am. I am never overly critical of myself. No matter what. <BR> <BR> 15. True or false: I feel good about myself. Elaborate. <BR> <BR> True. I make it a practice to feel good about myself. I like myself. I live a balance... Tue, 7 Jan 2014 12:54:14 EST #11, #12, #13 Hold on pushing necessary. <img src="">11. How often do you participate in physical activity and for how long each time? Are you satisfied with that? <BR> My main goal is to workout 6 days a week… I am happy with 3 intense workouts and 3 not as intense workouts. <BR> <BR> 12. True or false: I like to be pushed. Elaborate. <BR> False. I like to be skillfully handled and cajoled. Pushing makes me rebel for the most part. <BR> <BR> 13. True or false: I need to ... Sat, 7 Dec 2013 16:35:32 EST #10 ...Well I don't know If I'd call myself <img src="">10. What are the ways in which you are "slippery" and might cheat yourself in your efforts to reach your short- or medium-term goal or challenge? <BR> Well I guess I am not that big on outside accountability. I don’t make a lot of promises to people. I generally keep my promises when I make them…I just am really good at avoiding making them. I suppose that could be the definition of “slippery” in my case. Doing something ... Wed, 4 Dec 2013 21:43:58 EST #9 I am the center of my world...for sure. 9. What supports do you need in your life to help you reach your short- or medium-term goal or challenge? Do you have those supports? What undermines you in reaching your goals? How do you use those supports to your advantage? How do you work around those things that undermine you? <BR> <BR> Well…I’ve got my workout room with my treadmill, mats, weights, tv/dvd player and a ton of workout dvd’s (read variety of workouts to choose from), as well as the gym I’ve belonged to since it opened so... Tue, 3 Dec 2013 19:14:04 EST #7  No gym No trainer...ok some gym 7. What is your least favorite physical activity overall? at the gym? Explain. <BR> <BR> I usually do 30 minutes of cardio on 3 machines…the really hard stair stepper, the elliptical and then the fun video cycling simulator. Then I do a stretch abs routine and pick a muscle group either upper or lower body. <BR> <BR> I do the cardio down stairs, but I usually go up to the ladies area and use the abs machines and do some vinyasa cool down flow before I go back down stairs and use the big... Mon, 2 Dec 2013 20:04:41 EST #6 Not a big lifter. 6. What is your favorite physical activity overall? at the gym? Explain. <BR> <BR> I usually like cardio over lifting. I guess I am a bit of an introvert. If I go to the gym it is to take a class or use the machines that I don’t have at home. I get in and get out. My favorite machine is the pull up machine. Because I can do a ton of pull ups with perfect form when I put 80-90% of my body weight on the machine. Brings back great memories of Tony’s friends assisting me on the beach the 2... Sat, 30 Nov 2013 14:40:06 EST #4, & #5 Brain Power 4. What motivates you to stay committed to a healthy lifestyle? <BR> <BR> As I type right now I have been suffering from the flu. I am just starting to introduce solid food back into my diet. Feeling this bad, but way better than yesterday is one way to look at my day to day motivation. I am not a perfectionist. It’s never all going to get done and I certainly am not the one who can do anything more than the best that I can do today. <BR> <BR> When I think about executing on my busin... Fri, 29 Nov 2013 18:49:50 EST #3 The J. O. B. <img src="">What is your big picture, long-term goal? Why is this goal the one you work towards? <BR> <BR> My big picture long term goal is for my life to be fun and productive. That is pretty much it. Focusing on making it in life is a big job. Relationships, health, financial security...that is a lot of stuff. The big picture for sure. Wed, 27 Nov 2013 20:29:54 EST #2 learning to enjoy the ride <img src="">Imagine you have met your new short- or medium-term goal or challenge. What would you like to say happened for you while you were working toward that goal? <BR> <BR> With every challenge there are lessons to be learned. The lessons that I imagine that I will have learned while achieving my execution goals for 2014 are all about momentum. Staying calm while all the plates are spinning or enjoying life while all the balls are ... Tue, 26 Nov 2013 22:42:05 EST #1 2014 is all about EXECUTION especially in my business. 1. Have you set a new short- or medium-term goal or challenge recently? Do you have a goal or challenge that you have been working on for a while? What is it? What do you hope to gain from it? <BR> I am a goal setting machine. I am always writing and re-writing all kinds of goals. I have been a seven equities goal setter for well over a decade: health, career, financial, social, spiritual, family, education. Especially for my business, I am a wiz at writing business plans…implementation an... Mon, 25 Nov 2013 13:17:35 EST 3 Week Blog Challenge Better late than never! I am taking up <BR> DogLady13's challenge and doing this challenge. I love to write, so it looks like something I will follow through on <em>224</em> <BR> <BR> I'm cutting and pasting from her blog challenge: <BR> ge_public_journal_individu <BR> al.asp?blog_id=5527780 <BR> <BR> <BR> Feel free to share this. <BR> ge_public_journal_individu <BR> al.asp?blog_id=5527780 <BR> <BR> If you participate, please co... Sun, 24 Nov 2013 17:06:49 EST I juiced a Watermelon and I think I'll do it Again!<BR>enefits-of-juicing-watermelon/ <BR> <BR> <BR> <BR> <BR> I watched a couple videos on YouTube and decided to try juicing a watermelon rind and all. It turned out very good. I didn't strain it or anything. And I thought from tasting the watermelon along the way that I would want to add simple syrup...but it didn't need anything! <BR> <BR> Sat, 24 Aug 2013 16:50:59 EST 20 Workouts in 30 Days Ok March 2013 is going to be my big kick in the pants back on the wagon month...The calendar in the bathroom is back in play and I am going to be marking off my workout days and logging in my weight when I step on the scale...who is with me? <img src=""> <link> </link> <BR> <BR> <link> </link> Thu, 28 Feb 2013 20:02:39 EST Last Chance 2012 Fitness Challenge After beginning the year at my weigh loss goal and then surpassing that by having a perfect round of p90x/Insanity hybrid my high school reunion in June...passed. My big dream event of the Inaugural Lompoc Tennis Festival Last Fortnight September 2012 was more of a semi fictional/virtual fantasy affair rather than the star studded tourist attraction I had dreamed of. Guess what? Reality 101: in order to be happy and healthy and in the right frame of mind to have future failure... Sun, 25 Nov 2012 19:18:27 EST Tony Horton Came to Vandenberg AFB and I missed Him! <img src=""> <BR> <BR> <BR> Thanks goodness for Mark Briggs. I found out Tony Horton was going to be in my area a few weeks ago. I was very disappointed that I didn't get to workout with him and Mark and their crew. Security was tight at Vandenberg AFB and the event just wasn't for civilians apparently. I still managed a couple good interactions with Mark. Thanks again to Mark for posting so many pictures of the whole tour. They t... Fri, 24 Aug 2012 09:56:06 EST The Year of the Formal Workout Schedule This year I started out with a bang on my workout schedule. Following it that is. I did the p90x/Insanity hybrid as presented in my WOWY schedule. I rolled out of bed every morning the first 83 days of 2012 and got 'er done! I was so proud of myself. And that hybrid was super doable! I may have to just repeat that instead of doing Asylum. <BR> <BR> The whole reason I chose the hybrid was because I broke my butt on Asylum. I did the fit test dvd for Asylum sometime around the beginning... Sun, 20 May 2012 18:17:53 EST P90x Calories Guidelines vs SparkPeople Guidelines If you are using the Sparkpeople food tracker I would recommend being more concerned about the macros initially. Phase one eating is high protein low carbs. Since you have plenty of extra body fat to get you through your workouts you can probably get away with the high protein low carb workout for a good couple of weeks at least. Your workouts will start to be more demanding as you get used to the movement and you will start bonking on your workouts and need more carbs to support them. That's... Sun, 29 Jan 2012 13:40:16 EST Newbie Question: Starting p90x and Training fo My Next Half Marathon I usually recommend on your first round to stick with the program as close to how it's presented as possible. I wouldn't change out programs for the first 90 days. So with that said if I were you I would take the first 2 weeks and just do running. Then if you are committed to training for your half marathon don't think of yourself doing p90x. Follow the p90x schedule and do the workouts as cross training with your half training as your primary workout. Don't do plyo or legs and back... Sun, 15 Jan 2012 11:45:56 EST Going From Junkfood Junky to Food Nazi in 5 Months or Less. Think of your eating in percentages. How clean do you eat now? If you are a 100% junk food junky and all you eat is food porn...don't be too hard on yourself. When you eat 5 times a day (Breakfast, morning snack, Lunch, afternoon snack, and Dinner) start with one meal like Breakfast and make it your 100% clean meal for the first month. Each month work on the next meal. <BR> <BR> Eating clean is eating: lean protein (substitute tofu or other protein sups for animal if you are vegetarian),... Sat, 31 Dec 2011 13:55:22 EST Sparkpeople Start Page: Be Ready To Answer Some Questions. I have found that when I work with the start page on Sparkpeople, I really have to give myself say a morning or an afternoon to click around and figure stuff out. Especially when it comes to setting the goals and tracking tools. This site has some of the best tools on the internet for accurately tracking your nutritional and fitness numbers. It's important to go into the Start Page with the right mindset. It's not just a casual off the top of your head kind of activity. You will need a tape ... Fri, 9 Dec 2011 15:24:39 EST Tony's 11 Rules of Health and fitness It is a little flip note hand-out from the 2006 LA Fitness camp...not 2005 I don't think...good times, lots of amazing people....the best pair of sandals I ever owned...(Don't give me a chance to go shoe shopping...I will choose it over rock climbing every day of the week)...anyway here they are...or at least as much as I can type before I get tired of typing or have to eat...or go someplace. <BR> <BR> 1. Variety - The Spice of Fitness <BR> <BR> Make it up, change it up, turn it up! <BR> <... Tue, 22 Nov 2011 10:33:12 EST Another P90x Newbie Question Answered Rule of thumb: listen to your body and don't huff and puff...when a move gets too much walk in place or do knees up or some other modification until you are back in your proper zone. Just move on to the next move when they do in the video. Keep going, but go at your pace. As time goes on your stamina and conditioning will improve and you will Bring it! Just like they do in the video! <em>104</em> Wed, 16 Nov 2011 14:22:04 EST One of my SparkFriends loves to hear tony talk during YogaX! Namaste...first there was my friend kellie and chocolate...I thought I loved chocolate until I met her...she put the love of chocolate on a whole new level to me. Now I have you and Tony Horton...especially when he does yoga! Mon, 3 Oct 2011 13:22:11 EST Tony talks too much in Yoga X and it's Hard!! I totally agree! I think YogaX is awesome because it covers so many poses! and it has been by far the best introduction to yoga in th USA. I was inspired to go to a reputable yoga center and yoga classes at my gym. I couldn't do yoga the first few years without picturing Tony in my head! When I do YogaX I usually mute it and play some mellow music...think massage music...then I pretty much follow along doing a variation of what is going on in the dvd. There are tons of visual prompts (the ... Sun, 2 Oct 2011 18:44:52 EST Fasting isn't for everyone...but it takes practice like everything else! Multiple day fasts can be like gotta work your way up to them. Most of the benefits from fasting are spiritual. Keep trying if the spirit moves you. Work your way up to it. Pick a season when you aren't too busy...fasting and working out do not mix...make it your rest day. Try fasting just one meal for the day for a your way up to a meal and a snack...before long you will be a fasting guru! Good luck! Tue, 27 Sep 2011 23:34:47 EST Working out a many calories should I eat? I would probably do well to focus on calories. I do when I am seriously losing weight. I am aware of my calorie deficit. But what I don't understand about fit people who spin and weight lift is...what do you do just walk across the street to the donut shop after? I don't think the number of calories you eat is nearly as important as what you eat. Lean protein, whole grains, fruits and vegetables, and good fats. Nothing else. Don't stuff yourself. Good nutrition begins and ends at the grocery ... Tue, 20 Sep 2011 19:51:23 EST Thinking about Shakeology...but it's a little price...what to do? Meal planning makes life a little easier. Good nutrition starts and ends at the grocery store. Lean protein, fruits and vegetables, whole grains, good fats...don't leave the store with anything else! As far as supplementing with Shakelology...go for it! If you want information on ordering you can email me directly. There are discounts available up to 25%. Hope that helps! Thu, 15 Sep 2011 13:27:34 EST How can you increase the intensity of your p90x workouts? You can increase the intensity of the p90x workout your self. One way to do this is to play your own sound track. I usually set the audio to silence with cues only...Then I turn on my pandora and make the workout into a dance for the cardio workouts...for the lifting I usually do the reps and if I'm done before them I fast forward the video. Hope that helps! <img src=""> <img src=""> Thu, 15 Sep 2011 12:57:40 EST Advise for staying consistent to p90x 90 days is a huge commitment for a lot of people. In order to get through it I suggest you take it easy on yourself and don't make it about the 90 days. Do as many consecutive days as you might surprise yourself and make it through to the 90. If you don't, so what? Just keep pressing play. The secret to success is to get started. If you need to take a break...take a break...but the secret to success is to get started again as soon as possible! If it takes you 3 years to complete a 9... Sun, 28 Aug 2011 14:29:20 EST Roland Garros 2011 Middle Saturday <img src=""> <BR> <BR> <BR> It was a tough match for me to watch at first. I saw Mardy Fish practicing in person at UCLA last Summer and actually cheered him on saying, "see you on TV Mardy"! Well I watched most of the match this morning on the live stream from Tennis Channel's online feed. Once Gilles had the upper hand playing ahead and staying ahead...I started relaxing. <BR> <BR> <img src=" Sat, 28 May 2011 15:46:19 EST Choice Words <img src=""> <BR> <BR> <BR> <BR> <BR> <BR> Spring at last. My favorite season is here. I have gathered every seed packet in the house. Inch by inch I will plant every packet in pots large and small...I am clearing my gardening beds and a choice few might get put in the ground if I think the gophers wouldn't want too much of them. <BR> <BR> I saw Prince on the George Lopez Live show. It was a fabulous show all centered on Princ... Fri, 15 Apr 2011 15:32:51 EST Just Call Me Lauren the Papparazzi Francesca Schiavone's match was my first match to watch for the 2011 BNP Paribas Open at Indian Wells. I actually didn't take her picture during the match as far as I can tell! Luckily I found her practicing my last day...yesterday. <BR> <BR> This year's tournament is SO much better than last year...but yesterday had to be the worst day. The 2 first matches of the day...The only singles matches for the day...were canceled due to injury...and what's worse is the women's player had made i... Fri, 18 Mar 2011 12:22:55 EST Gilles Simon Is Still My Favorite Tennis Player I am going today for my 4th day at the BNP Paribas Open at Indian Wells. It's HOT out here! <img src=""> Gilles did not have a chance against Ivo Karlovic. Ivo is back on tour with a vengeance! He is focused and if he gets by Rafael Nadal in his next match I don't believe there is a chance he won't make it to the final...I have to look at the draw...but Novac Djoker...he might be the only one besides Rafa or Roger Federer who could b... Wed, 16 Mar 2011 12:02:02 EST I'm going to the BNP Open in Indian Wells. Whoo HOO!!! I am all booked for my trip to Palm Springs. I will be there for St Patricks Day...I will be stalking and comandeering photos with as many of the players that I recognize...I will hopefully be able to pick up a few sessions ofwatching practices and maybe even find some other fans to hit with. <BR> <BR> It is early in the day so my excitement about my trip is only brewing. As the day goes on and have my coffee and start talking to my friends about the fact that I am going to be there an... Sun, 7 Mar 2010 11:35:10 EST I'm going to the BNP Open in Indian Wells. Whoo HOO!!! I am all booked for my trip to Palm Springs. I will be there for St Patricks Day...I will be stalking and comandeering photos with as many of the players that I recognize...I will hopefully be able to pick up a few sessions ofwatching practices and maybe even find some other fans to hit with. <BR> <BR> It is early in the day so my excitement about my trip is only brewing. As the day goes on and have my coffee and start talking to my friends about the fact that I am going to be there an... Sun, 7 Mar 2010 11:34:27 EST I always am getting back on the is my key to success. <img src=""> (Insanity b4 picture Nov. 22, 2009) <BR> <BR> OK...Life Happens as always... <BR> <BR> The last 3 weeks have been great...but as far as my Insanity journey goes I was totally OFF THE WAGON. I spent 2 weeks watching The Australian Open Live on ESPN2 and The Tennis Channel and the 3rd week (which thankfully ends tomorrow) I accepted a 5 day subbing job as a 1st grade teacher. A workout in itself believe me. So here I go star... Thu, 4 Feb 2010 21:50:41 EST Gilles Simon the 2009 or 2010 French Open Champion! That's my story and I'm Sticking to it! <img src=""> <BR> <BR> The French Open is here! I am fortunate to have the Tennis Channel where it is being broadcast live, so I'm camping out on my couch to watch and cheer for my favorite players. Gilles Simon is the current #1 French tennis player and #7 in the world. He is my pick to win the tournament. I've got fan crush on him for sure but his story is very inspiring and he is more than just a contender. <BR> <BR> I lost track of... Tue, 26 May 2009 00:38:11 EST I want to go. I want to go!! <img src=""> <link><BR>ome/ </link> <BR> <BR> Ever since I started following Roger Federer's schedule on his web site last year I have become the more and more aware of the ATP tour tournaments. The clay court season in Europe starts this weekend in Monaco. I would love to go on a European tour following the ATP tour tournaments. Even if I didn't go to the matches I think the cities are amazing. ... Thu, 9 Apr 2009 23:54:29 EST Me and My Buddy Wink aka Earl Broughfman <img src=""> <BR> <BR> This picture was taken Friday morning. After 3 1/2 years of being online workout buddies I finally met my friend wink. I have so many friends like wink that I have chatted with nonstop online for the last 4 years or so I couldn't count them if I tried. Granted about 90% of them are people that I may have only chatted with once or twice but there's about 3%-5% of the people who I know from online that are my be... Sun, 15 Mar 2009 20:00:59 EST Confessions of a goal setting junkie. <img src=""> <BR> <BR> Ok I was doing good on logging my I'm not. I was excited about the new gym in town and going pretty regular november and i'm not. What happened? I started a new job. It's the fist time in ages i've taken a real job and i mean with a capital "J". Clock in clock out...a few paid holidays...paid by the hour with commissions and bonuses...pretty good stuff.... <BR> <BR> Well now it's time t... Thu, 22 Jan 2009 19:13:27 EST Happy New Year...its time to get serious! <img src=""> <BR> <BR> How am I going to make my dreams come true this year? Well #1 is to have some...of course...I am all about the dream....but what's the use of having them if I don't believe they can come true? <BR> <BR> I have had some fabulous experiences in my life...I know how to live my dreams. I've proved it time and time again. But the big thing holding me back now is the dreams i keep around and don't move forward with...#1... Sat, 3 Jan 2009 13:16:40 EST Roger won today and there is a new gym openning in my town. <em>205</em> God loves me and in order to help with my goal has gone through the drastic measure of having a new gym openning next Saturday...Thank you God!! And not a moment too soon...I've been working out at home on my own for like 3 years with some least for being fitter....but when it comes to weight loss I haven't quite met my goals. I'm really looking forward to the new gym and going there as often as I possibly can and being a TOTAL gym rat...and maybe even finding a... Sat, 25 Oct 2008 18:34:35 EST Starting to Use today <em>249</em> Well I found this site kind of randomly through Mypoints today and it looks like it's right up my alley as I have been a BeachBody member for years and I workout a lot and I post on Weight Watchers too...Now let's see if I can really lose some wieght!! Mon, 18 Aug 2008 17:15:20 EST