IAMARMSTRONG's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=IAMARMSTRONG IAMARMSTRONG's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ So that was my Monday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5748561 <BR> It took one look at a couple of photos online- which was basically a picture of the exact same thing I have on my head- to make the appointment. <BR> <BR> After five phone calls I managed to make an appointment for today to have a biopsy done on a long-time sunspot that suddenly went crusty four weeks ago. <BR> <BR> The doctor didn't hesitate to identify it as being likely pre-cancerous but she didn't think it was anything to worry about. <BR> <BR> Have my follow-up appointment in ... Mon, 28 Jul 2014 22:12:50 EST "Cheat Day" has Consequences http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5746831 My understanding of Cheat Day is that it is meant to give you a sense of release or relief- a break from the hard work of sticking to healthy eating. <BR> <BR> "Cheat Day" is not worth the after-effects of a no-holds-barred break from common sense. <BR> <BR> This past week I stuck to my eating plan and calories like a champ. With this accomplishment came a physical adaptation of what to expect- smaller, cleaner, healthier meals. <BR> <BR> Last night, however, I gave it Starbucks White Moc... Sat, 26 Jul 2014 09:31:10 EST I Almost Went Ape Sh!T http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5746059 While driving home I saw some Piece of Sh!T throw his trash out on to the city street. I can't tell you how irate instantly became. <BR> <BR> Who DOES that in this day and age, and is there an appropriate response that A) doesn't get you killed, B) Gets the point across, and C) Ensures these idiots don't do this again. <BR> <BR> <BR> I thought about getting out of my car, picking it up while staring dead at this idiot AND HIS CHILDREN, giving him the tsk, tsk finger and throwing it out my... Fri, 25 Jul 2014 00:22:39 EST "You're ego's writing checks your body can't cash, Maverick" http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5743783 The the title says it all. <BR> <BR> I am BEAT from today's ride home. I cycled in to work again, but this time did it all the way from home, instead of driving to a friends house (2.5 miles closer to work, and further downhill). <BR> <BR> I pushed myself on the way in, and got a good sweat going. <BR> <BR> The way home was a different story. Mother of all things great and small! <BR> <BR> It took me an hour and a half to get home (12 miles) and I was miserable half-way through it! <BR... Mon, 21 Jul 2014 22:24:37 EST Courage to Try Something New http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5742474 It's funny, sometimes, how something can seem like a good idea at the start, but as the day or moment arrives to take action, one suddenly becomes a big ball of doubt. Such was my experience when a co-worker proposed that we bike to work on Friday. <BR> <BR> I accepted the challenge on Monday, focusing on all the ways that this would make me a total bad-ass; exercise, team-building with a co-worker, no car on the road, trying new things. <BR> <BR> The week progressed and I prepared. I l... Sun, 20 Jul 2014 02:02:36 EST Casual Dress Codes help the Environment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5737349 Today is Laundry Day. That usually means no less than six loads of laundry, factoring in bedding. <BR> <BR> That seems like a lot to me, especially for just two adults. <BR> <BR> Today, however, I only have three loads to wash. I had to stop for a moment. Half as much laundry? I KNOW my husband didn't do laundry, so where's the rest. <BR> <BR> Then I realized that it had to do with a combination of my husband working from home (he wears a uniform when he goes into the office), and a ... Sat, 12 Jul 2014 13:49:54 EST Food and running http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5735628 Word to the wise.... <BR> <BR> Do NOT go running if you ate within the hour. Ugh. That was a bad idea. <BR> <BR> Wed, 9 Jul 2014 21:44:31 EST Baby Stepping towards a Greener Life http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5734133 Hmm.... if only the Go-Green Movement had something like SparkPeople to help people live a greener life.... hmmm.... did I just blog the next BIG THING???? <BR> <BR> My spouse and I nearly hit the floor with our latest Water and Power Bill. We can't fathom how three people (we've got a roommate) can use so much energy and water, particularly when we are not the wasteful type. <BR> <BR> Maybe it's just denial. <BR> <BR> In any case, we committed to doing a few things off the bat that have ... Mon, 7 Jul 2014 21:59:10 EST CLOSET THERAPY: Part II http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5733144 After reveling in my closet clean-out, now comes part II: getting the stuff out of my house. It's important to recognize this is a crucial step in the process. Right now, the stuff it just piled on a chair. I think it's easy stall at this point because the thrill of the progress made yesterday now becomes a Task. <BR> <BR> There are several options to consider. The easiest is the yellow donation bin located behind the bank. The second is the second-hand store. Third- the Exchange Sh... Sun, 6 Jul 2014 14:23:16 EST CLOSET THERAPY: The Catharsis of Purging http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5732667 Last year, I read a book called The Happiness Project, which is a book by a happy, successful individual that examined and planned through projects to help live a more meaningful, less stressful, more loving, and enriched life. <BR> <BR> One part of the book in particular involved understanding her tendency to hold on to possessions, which in the end caused her more stress rather than bring her happiness. <BR> <BR> Today I spent some therapy time cleaning out my closets, working to signific... Sat, 5 Jul 2014 18:44:47 EST So at least the Dog is losing weight. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5731556 Good News! <BR> <BR> Puppy girl dropped about a pound and is now at the 81 mark. Thu, 3 Jul 2014 22:03:39 EST Doing it for the Dog - 10 days http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5728109 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1587835545.jpg"> <BR> Blueberry (the 83 lb Pit Bull) and I are still going strong on our daily walks. Thank goodness for the commitment to get the girl in shape because without it I would not have prioritized any exercise for today. I even got my sister-in-law to walk with me and she was really winded from it. Proof that exercise can be contagious. <BR> <BR> Our goal for my darling girl is to lose about 10 lbs. At her fittest she was 68... Sun, 29 Jun 2014 02:30:11 EST Setting the Stage for Today's Food Challenge http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5726954 Why am I up before the alarm clock? Why was the first thing I thought about the two major food challenges I am going to face? And why I am I worried about them? <BR> <BR> <BR> Todays' Challenges include a charity breakfast for Homes for Our Troops (they build homes for veterans with severe injuries). For just $5, one of the departments at work is providing Eggs, Sausage, Potatoes, Tortillas, Salsa, Yogurt, Fruit, Granola, and Orange juice. <BR> <BR> The second challenge includes a trip t... Fri, 27 Jun 2014 08:59:31 EST Doing it for the Dog, UPDATE! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5725257 After feeling crappy all day, and after finishing my log on walking the dog, I faced the reality that there was still time left in the day to turn a 'C' kind of day into an A+ one. <BR> <BR> I'm not bragging- really, I'm not.... but come on. I live in Southern California. There's no such thing as bad weather here. <BR> <BR> So, I went for a run in the neighborhood for another 23 minutes, bringing today's total fitness to 50... and... I say again, AND,... I did NOT have any pizza that my h... Tue, 24 Jun 2014 23:44:21 EST Doing it for the dog http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5725225 I've had NO drive to exercise for the past week. None. <BR> <BR> So, I'm doing it for the dog. Since the dog is a chunky monkey, she guarantees that I get a 30 minute walk every day. She needs to lose weight, too, so if I can't find the motivation for myself, I'll do it for her. Tue, 24 Jun 2014 22:55:13 EST Fantastic Run Today http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5716833 I thought about running all day today. I woke up and decided I was going to run. Went to lunch- was thinking about running after work. Just couldn't wait to get out there. Just couldn't wait for the after glow, really. <BR> <BR> And when the time finally arrived, I was nervous of all things. I actually psyched myself out. I was worried that I was going to have a terrible run and punk out after the first mile or so. <BR> <BR> Thankfully, with a new music mix and conscious effort to adj... Thu, 12 Jun 2014 22:56:49 EST Keeping at it http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5715369 Today's run was a bit of a challenge. After. Procrastinating for most of the day I family got out there. The original commitment was to run 4 miles, but at 2 1/2 I was done. <BR> <BR> The dog saw me through though so I took her out for a mile walk. Taking my mileage closer to the range that I thought was acceptable. <BR> <BR> The dogs weight-loss is also an issue, so it just goes to show how sometimes what you want to do for yourself you are more than willing to do for something or someon... Wed, 11 Jun 2014 00:24:41 EST Seeing Beauty in another's Accomplishment http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5713734 Today marks the start of my third week in Vinyasa yoga. Since I injured myself yesterday (to be reported in another blog), I attended class more so as a commitment to maintaining a routine than for the practice itself. <BR> <BR> One of the men in class was an absolute vision to watch. I mean this in the purest form of yoga appreciation possible. I was told he is in Cirque du Soleil, which certainly explains his beauty and strength.... and complete body wax, but I digress. <BR> <BR> This ... Sun, 8 Jun 2014 22:03:39 EST Finished strong http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5713157 Woot! Sun, 8 Jun 2014 00:09:56 EST Beginning Yoga- First Signs showing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5712992 I'm now running only three times a week, and doing Yoga on one of the run days. What an amazing change! <BR> <BR> This is the start of week 3 in Yoga- I have never done it prior to this, and I feel an amazing difference in several areas when I run. <BR> <BR> Before I share the good stuff, let me explain that I have been running for twenty years- since jr. high school. <BR> <BR> Here are the differences- <BR> Lungs- with the chest stretches in yoga- again, which I have never done until two ... Sat, 7 Jun 2014 19:20:30 EST What a Work Out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5506075 Holy COW am i sore this morning?! <BR> <BR> Had a cross-fit circuit with ex UCLA Football player and he put the smack down on us! <BR> <BR> 5 minute warm up run <BR> 4x20 Squats <BR> 4x12 Lunges <BR> 4x10 Jump Squats <BR> Half-lap run <BR> 4x60 Calf Raises <BR> 4x15 Side Lunges <BR> Half-lap run a <BR> 4x15 Glutes (all fours, leg raised at 90 degrees) <BR> 4x15 Adductor leg lift (laying on your side) <BR> 100 crunches Sun, 6 Oct 2013 14:27:27 EST Satisfaction http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5326457 Yesterday was a day of great satisfaction. I put on a bathing suit and smiled. <BR> Wed, 17 Apr 2013 12:56:06 EST STAY MOTIVATED- Keep at it! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5325106 2012 to 2013 <BR> Waist- 35 to 29.75 <BR> BMI- 26 to 24 <BR> Run- 1 mile, now 6 <BR> Upper arm- 12.5 to 10.75 <BR> Size- 14 to 10 <BR> And the least important stat.... Weight from 176 to 157 <BR> <BR> ONE YEAR AGO. <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1916299402.jpg"> <BR> <BR> NOW, FLEXING LIKE A GOOFBALL... "Oh, where is it? It's over theeerrrrrreeee <em>362</em> " <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/0/l600101704.jpg"> Tue, 16 Apr 2013 11:18:02 EST Done http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5320220 done for the day Thu, 11 Apr 2013 22:52:15 EST class http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5287071 Kickboxing- the great thing about this class is that no matter how many times i take it, I can still push harder and harder for a crazy killer workout. Thu, 14 Mar 2013 22:21:01 EST Fatigue http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5285104 Body tired first thing in the morning. Hmmm.... to rest or to kickbox.... what to do, what to do..... <BR> <BR> I think I'll go for it. Wed, 13 Mar 2013 10:43:25 EST Clothing at Costco? YES! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5284688 I rewarded myself with some clothing from Costco. Now, let me just say upfront that I was a little snobby about Costco for clothing. I mean come on.... I'd like a little individuali....hey, those cropped slim-cut Calvin Klein pants are actually cute.... wow.... $13 dollars is a steal.... better get two pair for that price, since I got rid of my old casual clothing. <BR> <BR> ...And that's how the rest of my shopping experience went, leaving the store with three pairs of cropped pants, one... Wed, 13 Mar 2013 00:40:49 EST Red Bikini? Really? Is this a joke? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5273680 67 Days to Hawaii. That's a lot of sit ups between now and then. A Lot. Tue, 5 Mar 2013 00:37:06 EST A Tale of Reward- Motivating Others. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5268485 As I left work on Wednesday, I passed by a co-worker that shares my desire to lose weight and a love of cardio boxing. We've taken classes together at the local gym and share a kinship of kicking and punching our stress away. I asked him if he still had plans to come to the Kickboxing class he had committed to earlier in the day. With a half-sheepish grin he said he wasn't sure. He said he'd eat healthy tonight and start exercising tomorrow. <BR> <BR> I could tell where this was going... Fri, 1 Mar 2013 11:50:31 EST Today's Motivational Goal http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5266129 Today's goal is to get ONE person to come to the gym with me today from work. Wed, 27 Feb 2013 14:44:48 EST Cooking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5190038 Am learning how to make items I would otherwise buy in a can (spaghetti sauce, enchilada sauce, tomato sauce). Fri, 4 Jan 2013 12:46:53 EST Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5188413 What's on the menu.... hmmm.... Thu, 3 Jan 2013 15:08:25 EST 2013 Outlook http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5184651 As is tradition with so many other Sparkers, I am here to publicly proclaim my dedication to being the best me I can be, and to do right by myself. Tue, 1 Jan 2013 19:51:16 EST Back from a break http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5162290 Failed miserably at tracking the dog (see last post). Oh well. LOL. <BR> <BR> I'm back from a break. Took a couple months off of consistently blogging/logging, but held my weight and size just fine, thankfully. <BR> <BR> Sometimes you just need a break. :) Mon, 10 Dec 2012 15:01:01 EST Adding the Dogs http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5094595 Just an idea for Spark, but I thought a great sub-category for them to add would be a tracker for the pets. I've focused on myself for the last six months, but neglected to take care and oversee that weight of my dogs. <BR> <BR> Well, now she is about 8 lbs overweight (she should be about 70 lb), and I have not given her the exercise she needs (post surgery- TPLO). <BR> <BR> I've added her needs to my 'other goals', but am hoping that Spark comes up with an add-on for the pets. <BR> <B... Wed, 10 Oct 2012 22:06:50 EST Coming up on 5 months since I started. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5069748 Wow... has it really been a month since my last post??? How time flys. Holidng strong and keeping up most good habits. <BR> <BR> Since starting the lifestyle change, the most permanent and surprising one has been an almost complete intolerance for anything more than two ounces of dairy. Anything beyond that, and I feel completely sick for at least a few hours. <BR> <BR> Second on the list- how BAD deep-fried food really tastes, with two singular exceptions... haha.... they would be Fried ... Fri, 21 Sep 2012 22:34:57 EST Pushing Through 3-month Stall http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5027796 As with most things 'new', eventually the excitement that comes with the novelty of of something new can wear off. For me, this also applies with diet and exercise. <BR> <BR> I'm finding now that more effort and creativity are needed to keep things interesting. Thanks to this site, of course, that's no difficult. With all of the suggestions and resources, it's hard to avoid the truth- it's not about a lack of resources, it's a lack of courage that is my biggest inhibitor. <BR> <BR> W... Thu, 23 Aug 2012 11:28:03 EST What-to-Do-Wednesday? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5016445 Work outs... Hmmm.... what to do, what to do.... Wed, 15 Aug 2012 10:46:55 EST The Infamous 3-Month Marker http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5014911 I've known that my habits wane at the three months ever since I found some of the very helpful reports. Thank the heavens for those. <BR> <BR> Last week was the easiest I've taken it, and those old habits are definitely still there, namely: <BR> 1. Skipping Breakfast and having coffee instead <BR> 2. Not drinking enough water- in a couple of instances- NONE. <BR> 3. Skipping the gym once or twice. <BR> 4. Butter creeping back into my diet <BR> <BR> Good gut check this morning. Back to t... Tue, 14 Aug 2012 10:33:26 EST bathing suits http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5012327 bought m first two piece on 10 years and am confident in it. whaaaaaaa????? <em>381</em> Sun, 12 Aug 2012 16:44:44 EST "BE ABOUT IT" http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5009639 "BE ABOUT IT" <BR> <BR> <BR> <BR> Fri, 10 Aug 2012 11:39:23 EST Tough Mudder http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5003254 Completed the Tough Mudder workout with friends this morning.. <BR> <BR> <BR> http://toughmudder.com/wp-content/upload<BR>s/2012/03/build-your-own-boot-camp.pdf Mon, 6 Aug 2012 10:40:00 EST Don't judge a dancer by her size/shape http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4989153 Don't judge a book by it's cover. I reminded of this Lilly, the substitute Zumba instructor at the Northridge LA Fitness. <BR> <BR> I managed to drag myself to class last night, committed to working out even when I was not terribly positive about it. Betty, or normal instructor, was nowhere to be seen. Instead, standing there is a short woman- say 5'3", 50 years old, and a little round. "Oh, great", I think to myself sardonically, "another slow-paced Zumba class". <BR> <BR> As soon as t... Fri, 27 Jul 2012 11:22:09 EST Really ready, or just lamenting? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4988661 I spoke to a co-worker yesterday that listed a roster of reasons as to why "it's hard" to lose weight. In my mind, I silently reflected that for every issue she mentioned there was an answer, a group, or a blog about someone else going through the same thing, and finding ways to move past it. <BR> <BR> I showed this site and encouraged her to check it out. I hope she does. <BR> <BR> I didn't want to be overbearing. I figure if she is really ready, I've left the door open and she'll step... Fri, 27 Jul 2012 00:25:30 EST Small Reward http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4984870 Had a co-worker notice my progress yesterday, and her mouth literally fell open. Ya- that felt good. Tue, 24 Jul 2012 12:58:19 EST Motivation Exercise: Writing a Progress Report http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4983019 If ever you need help refocusing, or reminding yourself of your progress, I suggest trying what I did this weekend. The intended goal is to focus on your accomplishments and outline your progress. While there is some self-congratulating built into this, the most important part of the exercise is to generate motivation to move forward. <BR> <BR> Below is a Progress Report that I wrote for myself. It lists where I started, and where I am today. Using this site, I fished around and pulled t... Mon, 23 Jul 2012 10:41:23 EST New Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4977713 Did a double class yesterday- whew! <BR> <BR> Zumba, then Bootcamp. Was great. Lots of things I haven't done in a while (mountain climbers, jumping squats, burpees. <BR> <BR> I'm sure it was water loss, but the pendulum swung a little lower this morning. <BR> <BR> Will hydrate heavily today to be safe. Thu, 19 Jul 2012 11:57:42 EST Plateau- a good update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4976212 I'm happy to log that I stayed true to my commitment to 'trust the program', even when I didn't see the scale move anywhere for three weeks. <BR> <BR> For what feklt like FOREVER, the scale hovered at one number. FINALLY, it has begun to shift downward gain. Today I dipped into my lowest weight yet- half-pound movement, but hey, getting there! <BR> <BR> This is a big motivator, to say the least. I think I'll reward myself with a fantastic Zumba class that is payment-per-class. It will... Wed, 18 Jul 2012 13:20:20 EST Clothing- making it work http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4970008 Confidence manifests itself in different ways. For me, it's been in color and clothing. I am a conservative dresser by nature, but lately, I've been venturing in to new territoy. <BR> <BR> So, I bought something ORANGE. Unmistakably ORANGE, when I made my commitment to lose this 20lb that's been stuck to me for 10 years. When I first bought it, it fit well. Now it's too big. <BR> <BR> Since it's now baggy and TOO low cut to wear the right way, I was playing around and put it on backw... Sat, 14 Jul 2012 12:36:37 EST 7-13-12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4968496 Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is key. Consistency is ke... Fri, 13 Jul 2012 10:24:22 EST