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/ 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 Other measurements http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4953352 Another muscle that needs building is our mental endurance muscle. How do you strengthen a mental muscle? What scientific evidence is out there that teaches the principles of 'Try try again"? <BR> <BR> My feeling is SparkPeople's approach of setting small goals is one way to do this. I've found that the "cycle of set a goal - achieve a goal - feel good about it" is one smart way to condition the tenacity muscles. Perhaps it's how we lay down new neural pathways in our minds to remain con... Tue, 3 Jul 2012 10:39:20 EST What are your thoughts? Rough Patches http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4946061 The journey to healthy habits is not a smooth one. It is loaded with pitfalls, detours, setbacks, as we all know. <BR> <BR> We're doing great until... <BR> - we get sick <BR> - we injure ourselves <BR> - work happens <BR> - family happens <BR> - love happens <BR> - tragedy strikes <BR> - we fall off the band wagon <BR> - we lose interest <BR> - we lose hope <BR> <BR> ... and then we find ourselves discouraged in not only the areas listed above, but with our lack of consistency or success i... Thu, 28 Jun 2012 10:57:47 EST Mini- Reset http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4937824 In one of my past blogs, I remarked about seeing my endurance patterns displayed in some of the Spark Reports. <BR> <BR> I have been waiting for the beginning signs of those patterns to manifest, and sure enough they arrived. It made me very nervous at first, you can bet on that. <BR> <BR> The behaviors were very small in the past few days- <BR> <em>42</em> Breakfast has been later and later in the day. Where it used to be at 8:30, it was at 10:30 today. <BR> <em>42</em> My water con... Fri, 22 Jun 2012 14:27:07 EST Marketing Tactics of Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4936131 My recent journey to lose about 20 pounds has made me acutely aware at just how insidious the ploy is to get Americans to overconsume. Here is my interpretation of some of the commercials I've seen in recent months. <BR> <BR> THIS FOOD WILL MAKE YOUR FRIENDS LIKE YOU- THIS FOOD WILL MAKE YOU POPULAR- THIS FOOD WILL MAKE YOUR KIDS THINK YOU'RE GREAT <BR> Watch the commercials for Pizza Bites, Sunny Delight. When the kids' friends see that he has these items, they light up and literrally pat... Thu, 21 Jun 2012 11:27:19 EST Renewal http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4932948 Today will be about going back to basics. <BR> <BR> Back to ensuring I drink enough water. Wearing my pedometer. Walking at lunch today. Workout in the evening. Tue, 19 Jun 2012 10:52:11 EST Shopping http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4931409 Wasn't totally mortified by clothing shopping yesterday. Mon, 18 Jun 2012 11:24:08 EST Trying Something New http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4930213 Today I tried something new- something I thought was for 'fit people'. I went with some co-workers to Santa Monica Pier and we did interval training on sand. <BR> <BR> I felt so good during the work out- to have my body answer in performance to the demands of my ego was a quiet victory during my work out. The fellas I was with who are 10 years younger were doubled over after the short running. I felt light on the sand! Me-- feeling light, as the muscles responded. <BR> <BR> What a fan... Sun, 17 Jun 2012 14:32:49 EST Non-Numbers Rewards http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4926188 Ya know, what your husband says- "Hey, I can really see your hips and thighs shrinking", you can be sure I woke up feeling fabulous. <BR> <BR> Had three co-workers notice my efforts this week. <BR> <BR> Jumped rope for longer than I ever had (okay, it was only five minutes straight without stopping). <BR> <BR> Will be running with co-workers at the beach this weekend. <BR> <BR> Loving it! Thu, 14 Jun 2012 11:16:52 EST Cardio Difference http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4924652 Yesterday I noted the cardio improvement by leaps and bounds. As part of my warm up for the boxing/weights cardio class, we can either run the perimeter, or jump rope. <BR> <BR> I jumped rope for 5 minutes straight without feeling labored. I quickly broke an sweat and my heart rate was elevated, but I can only describe it as if the blood flowing through my veins was flowing through smooth glass tubes, not tumbling and struggling over rocks. <BR> <BR> I felt like a well oiled machine. Wed, 13 Jun 2012 11:04:36 EST Renewal http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4921809 I am not pleased with my food choices over the weekend. Good thing today is another day. I'm ready to roll! Mon, 11 Jun 2012 14:34:07 EST Today's report http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4918345 Tough work out today. Added 20 minutes of jumprope intervals to an hour Zumba class. Fri, 8 Jun 2012 22:49:54 EST Today's report http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4916089 Pushed hard in Kickboxing class yesterday- really hard. Feel great today (and sore) as a result. <BR> <BR> Scale is currently my friend- am keeping in mind that can change. <BR> <BR> Am on my way! Thu, 7 Jun 2012 10:36:55 EST Soul Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4914590 Lest I not get caught up in the routine of 'ME', the intention is to be consciously giving to others today. <BR> <BR> Time to nourish the soul, people.... be it holding the door open for others, serving coffee to the staff, carrying things for others, visiting friends in the hospital, or some other random act of giving, I encourage you to SERVE today. <BR> <BR> Nourish the soul, folks! <BR> <BR> Ya, Ya... eat healthy, exercise... all that today too. <em>20</em> Wed, 6 Jun 2012 10:54:04 EST Decision for today. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4912970 I've decided that today is going to be an amazingly healthy day. Tomorrow I'll report on how many points I earned, how well I ate, and how much exercise I gave myself. <BR> That is all. Tue, 5 Jun 2012 10:23:36 EST Food Tracking http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4909819 Stepped on the scale this morning. <BR> Stepped off the scale and moved it. <BR> "that can't be right" <BR> Stepped back on. <BR> "Hmmm....that's not typical" <BR> <BR> I registered a 2.5 loss this week. Last week was 1 lb, as was the week before that. <BR> I NEVER lose weight this fast. <BR> Ever. <BR> <BR> I have been obsessed this go-around with proper eating, except for yesterday... (the horror! the horror!). <BR> <BR> I find myself in new territory- afraid of next week's numbers. I ... Sun, 3 Jun 2012 10:27:52 EST Testing the limits http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4909059 <em>230</em> THE CHALLENGE: Went to my favorite restaurant and was silently nervous about not having the ability to practice good habits (Portion Control-healthy choices). Mexican food in Los Angeles.... aaahhhhh..... the best. <BR> <BR> <BR> THE CHOICES: Here comes the endless chips and salsa. My husband abstained completely, and I managed to stop without clearing an entire basket- so one and half portions. Not an easy task. I even had the the strength to ask the server to take the re... Sat, 2 Jun 2012 17:39:12 EST Spark Reports- Brutal Honesty in a Pie Chart http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4907211 Oh, SparkPeople- how your data makes me face facts! Even as a long time member, I still find new resources in SparkPeople to help me learn about myself. <BR> <BR> Take for example, the Reports Page. I can clearly see my long-term activity patterns. Based on the report, I can see that in two months, I am likely to lose steam. It's hard to deny this fact, since I can see that it has happened no less than three times in the past three years, where each burst of activity lasted approximately... Fri, 1 Jun 2012 10:36:21 EST Spreading the Movement http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4906587 Today I posted a comparison of the calories of soda, milk, and our specialized coffee machine at work today. Here's to starting a small movement! <BR> <BR> Sent an invite to a boxing class at the gym to a few co-workers as well. Here's to hoping at least a couple show up. <BR> <BR> A coworker signed me up for a 10k without telling me until AFTER he did it. Thanks, Uli- I consider it a challenge. I'll see you on the course. <BR> <BR> Scale is looking good for Sunday weigh-in. I was dow... Thu, 31 May 2012 22:27:49 EST Clothing Milestone http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4904134 Today I put on pants that were too tight two weeks ago- just a bit too snug to be comfortable. <BR> <BR> Today? No problem. Straight from the dryer. Wed, 30 May 2012 10:47:25 EST Body's Adaptation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4902760 I thought I'd try out a 'free day' with food, where I wasn't too concerned about calories. While I have to admit, it all tasted very good- the Strawberry Shortcake (the BEST home-made cake that a friend made), a cheeseburger AND a hotdog, AND chips and salsa... I have to admit, I felt terrible later that night, and those feelings were just NOT worth it. . <em>15</em> <BR> <BR> What is it about the body that changes so quickly? This was the first time I've had beef in about three weeks, ... Tue, 29 May 2012 13:01:51 EST