Walking felt really good in the cool evening air. The coolness kept me from sweating, still I felt that I was exercising.
I set my timer for 15 minutes and started counting steps to get to either end of my block (approximately 235 from corner to corner - and the walkway to my front door is exactly in the center).
With one slight deviation to my route to discard an empty can I found on a neighbors lawn (I counted those steps, too), I walked just over 1,000 steps back and forth, corner to corner on my block.
A few years ago, when I was taking 15 minute power-walks at work, I developed an arm exercise that I do while walking that appreciably increases the intensity without me having to walk faster. The arm routine cycles and repeats over every 8 steps and is complicated enough to engage my brain to focus so I don't get bored. Without going into unnecessary detail (as if I wanted you to try it too), I look like I'm rehearsing a flag routine for a high school marching band when I do these arm moves with my walk. It was no problem for me to be seen by the handful of neighbors/strangers who happened to be out at the time.
I came in and got on the bike after that.
When I log my exercise on startwalkingnow.org, I am asked to enter my level of intensity. Since I have not yet found a way to quantify my intensity levels, I am assigning my levels of intensity is as follows:
Mild/Light
(a.k.a.: going through the motions or why bother?)
I am walking or biking but not sweating and my heart rate barely gets over 100 bpm. (OK - I would do this if I was getting over an illness or injury - better than not working out at all)
Moderate
(a.k.a.: where I think I should be on most days)
At this level, I definitely break a sweat and my heart rate averages 105 - 130. At this level, I feel like I am where I should be and I'm keeping over-achiever work-out girl in her place.
Vigorous
(a.k.a.: I have deluded myself into thinking I'm an athlete competing for a medal or something.)
At this level, I sweat more and my breathing is more intense. My heart rate is over 130. I will do this rarely.
My results for day 27 are:
Time: 25 min.
Average Speed 12.7
Distance 5.0
Calories 129
Average Heart Rate 110
Watts: 49
Level: 6
Time walked: 15 minutes
Do something beautiful for your heart today.
~ Cheryl ~
Sunday, September 27, 2009
Day 26: Not hiding my poor attitude
Nothing happened on Day 25 so here we are at day 26.
Despite at least three lovely things that happened this week, there was one upsetting one (you know the thing that involved heavy lifting the other day - the one I'm not writing about in any detail). My attitude has not been great since then.
The first really lovely thing that happened came from my boss. Another lovely thing came from Trusted Friend (almost no surprise - still I was surprised).
The third thing came as the most wonderful news about two people I was sure were perfect for each other (and I am not one of those match-maker people - I'm the one who is usually the last to know and once I know, often I'm shocked).
Oh, I know: the fourth thing was that I got to take care of myself a little bit today. I got my hair done by a professional! I hadn't seen her since...
(OK - let's just say it has been a REALLY LONG TIME).
She was so kind, she didn't give me the evil eye or anything.
Local readers know its raining in the mid-Atlantic region today so on days like this we all know most hair-dos... basically... don't.
But, today at the salon, for the very first time, I was highly motivated to speak with my hairdresser about a different hair-style. After all, I wasn't going anywhere or doing anything special. I just needed my hair done. For my type of hair, this means a relaxer touch-up (straightening perm), deep conditioning, some color, a trim and a style.
Usually I leave the beauty salon with a shiny, glamorous, flowing mane of gently tousled shoulder length curls (the woman is a miracle-worker I tell you!) - but today, for the first time ever, I was compelled to tell her not to give me that.
I told her about my work-outs and how I needed to have my hair up because of all the work and exercise I have to do. So, tonight as I overcame my reluctance to sweat my cute but proper pony-tail out (frankly - the rain and humidity had already gotten to it) I felt pretty. It's a girl thing - whatever!
Just because my attitude needed adjustment doesn't mean I want to give up. The same thing happened with school. Quitting was never an option. Same with this exercise thing: I can see myself hopping on the bike even after waiting until the end of the day but telling myself "this is a part of my daily routine. I will not go back to letting a week pass without exercise like I used to...." I know when I am not doing my best. Most people do. Only some are willing to admit it.
I remember the fifth thing: I had to go by the Washington Hospital Center (the day Supreme Court Justice Ginsberg happened to be there). After I left, I began to feel a small tickle in my throat like the beginnings of an infection. I said a prayer and within minutes I couldn't feel it anymore. I feel fine today and I am very grateful.
And the sixth thing was today I got my best score ever on my brain training game! I think my attitude is improving.
My results for day 26 are:
Time: 25 min.
Average Speed 14.8
Distance 6.0
Calories 164
Average Heart Rate 116
Watts: 71
Level: 6
Do something beautiful for your heart today.
~ Cheryl ~
Thursday, September 24, 2009
Day 24: Solidifying my new habit
My results for day 24 are:
Time: 25 min.
Average Speed 12.8
Distance 5.0
Calories 130
Average Heart Rate 102
Watts: 50
Level: 6
Do something beautiful for your heart today.
~ Cheryl ~
Time: 25 min.
Average Speed 12.8
Distance 5.0
Calories 130
Average Heart Rate 102
Watts: 50
Level: 6
Do something beautiful for your heart today.
~ Cheryl ~
Wednesday, September 23, 2009
Day 22: 8 half-steps forward - 1 half-step back
Mathematics explains it best. My trusted friend saw that I went back up by a half pound. At least I didn't gain it all back.
Tuesday was full of unexpected twists and turns. I didn't get to do anything I thought I would accomplish on Tuesday including my bike-ride, blog and twitter. I did have to do some unplanned heavy lifting and it was my best lift ever (easiest?). The circumstances are what diverted my entire evening. Good thing I am working out five days this week because the first day is off but hopefully not the second.
Here is one lesson learned:
I have to take lunch to work. If I don't, I go to the vending machine. On Tuesday, I chose B-B-Q Fritos. I am grateful that my feet didn't swell the next day. That's grace and mercy (plus the fact that I have been exercising).
What else have I been doing? ...working on my arms since late winter. I have three moves I do with my "Iron Gym" No, I cannot lift myself using the pull-up bar but I did string an elastic exercise band with handles through it and I do exercises normally done with dumb-bells but upside-down.
For instance, bicep curls that involve lifting a weight are reversed as I pull the handles down from overhead. I also punch forward as well as raise/lower my straight arms like flapping wings at my side while holding the band handles for extra resistance.
I am reminded of the free trial I had last May at Sport & Health. I exercised four days in a row for at least one hour and 15 minutes. I took classes, walked on the treadmill and used an eliptical machine.
Before my first workout, the membership specialist introduced me to the trainers who help new members learn to use the machines correctly. From my treadmill, I watched as one of these trainers worked with a man in his late 40's or early 50's who was a bit stocky but very muscular. He seemed to do well but was exerting himself near his body's limits. As the trainer stepped away for a moment, he continued to work on a machine just a few feet in front of me. I couldn't resist offering a word of encouragement to him: "Don't worry..." I said in a voice just above a whisper "you'll have those Obama arms in no time!"
It's OK to laugh. That's another thing that's good for your heart.
Do something beautiful for your heart today.
~ Cheryl ~
Tuesday was full of unexpected twists and turns. I didn't get to do anything I thought I would accomplish on Tuesday including my bike-ride, blog and twitter. I did have to do some unplanned heavy lifting and it was my best lift ever (easiest?). The circumstances are what diverted my entire evening. Good thing I am working out five days this week because the first day is off but hopefully not the second.
Here is one lesson learned:
I have to take lunch to work. If I don't, I go to the vending machine. On Tuesday, I chose B-B-Q Fritos. I am grateful that my feet didn't swell the next day. That's grace and mercy (plus the fact that I have been exercising).
What else have I been doing? ...working on my arms since late winter. I have three moves I do with my "Iron Gym" No, I cannot lift myself using the pull-up bar but I did string an elastic exercise band with handles through it and I do exercises normally done with dumb-bells but upside-down.
For instance, bicep curls that involve lifting a weight are reversed as I pull the handles down from overhead. I also punch forward as well as raise/lower my straight arms like flapping wings at my side while holding the band handles for extra resistance.
I am reminded of the free trial I had last May at Sport & Health. I exercised four days in a row for at least one hour and 15 minutes. I took classes, walked on the treadmill and used an eliptical machine.
Before my first workout, the membership specialist introduced me to the trainers who help new members learn to use the machines correctly. From my treadmill, I watched as one of these trainers worked with a man in his late 40's or early 50's who was a bit stocky but very muscular. He seemed to do well but was exerting himself near his body's limits. As the trainer stepped away for a moment, he continued to work on a machine just a few feet in front of me. I couldn't resist offering a word of encouragement to him: "Don't worry..." I said in a voice just above a whisper "you'll have those Obama arms in no time!"
It's OK to laugh. That's another thing that's good for your heart.
Do something beautiful for your heart today.
~ Cheryl ~
Monday, September 21, 2009
Day 21: Habit Day & Week 3 is DONE!
OK - I completed 6 work-outs in 7 days for the first time since I started! May I give myself an A+ for reaching this goal this week? And today is the 21st day - the day it officially becomes a habit. Woo-hoo!
I have been drinking more water and I am really feeling better today. I got a lot of rest over the weekend. I think it was the last of whatever icky thing I had working its way out of my system.
I haven't done very well with my olive oil and garlic so I have to refocus. My ultra-healthy spaghetti sauce recipe is at the ready so this goal will be reached. The ingredients are in the fridge.
My results for day 21 are:
Time: 20 min.
Average Speed 13.0
Distance 4.2
Calories 108
Average Heart Rate 105
Watts: 52
Level: 6
While I biked, I watched Dancing with the Stars. When I got off the bike, I used all the phones I could get my hands on to vote for my favorite male star.
I checked on my 100 year old aunt today but I didn't get to speak with her. She knew I called but was unavailable. I said I would call again. A neighbor was looking after her and she told me all was calm and normal.
So, the week 4 goals are:
1. 25 minutes of biking @ level 5 or 6 for 5 of the next 7 days.
2. Daily garlic and olive oil added to a meal daily.
3. 8 oz. of water first thing every morning.
4. 15 minutes of walking 3 times this week.
I prize my thighs!
I researched the news story I included in a previous blog about heart health vs. larger thigh size. It was conducted in Denmark and found that those with thinner thighs have a higher risk of cardiovascular disease. See for yourself http://www.bmj.com/cgi/content/abstract/339/sep03_2/b3292 and
Do something beautiful for your heart today.
~ Cheryl ~
I have been drinking more water and I am really feeling better today. I got a lot of rest over the weekend. I think it was the last of whatever icky thing I had working its way out of my system.
I haven't done very well with my olive oil and garlic so I have to refocus. My ultra-healthy spaghetti sauce recipe is at the ready so this goal will be reached. The ingredients are in the fridge.
My results for day 21 are:
Time: 20 min.
Average Speed 13.0
Distance 4.2
Calories 108
Average Heart Rate 105
Watts: 52
Level: 6
While I biked, I watched Dancing with the Stars. When I got off the bike, I used all the phones I could get my hands on to vote for my favorite male star.
I checked on my 100 year old aunt today but I didn't get to speak with her. She knew I called but was unavailable. I said I would call again. A neighbor was looking after her and she told me all was calm and normal.
So, the week 4 goals are:
1. 25 minutes of biking @ level 5 or 6 for 5 of the next 7 days.
2. Daily garlic and olive oil added to a meal daily.
3. 8 oz. of water first thing every morning.
4. 15 minutes of walking 3 times this week.
I prize my thighs!
I researched the news story I included in a previous blog about heart health vs. larger thigh size. It was conducted in Denmark and found that those with thinner thighs have a higher risk of cardiovascular disease. See for yourself http://www.bmj.com/cgi/content/abstract/339/sep03_2/b3292 and
Do something beautiful for your heart today.
~ Cheryl ~
Day 20: Time to confess my dirty little secret
I stayed up way too late last night. I had a one-night stand...
...with some pecan chocolate chip cookies. They usually stay in the house for weeks or months. I will feed them to my dad two at a time with some sugar free ice cream (he can have that sometimes). Rarely, I will eat one and that'll be enough for me. I wouldn't be writing if I had just eaten one or two.
I think I ate five of them and that is not acceptable. This is my biggest transgression so far. Although I have not yet imposed dietary goals/restrictions, I am choosing to eat appropriately until I do. I know I crossed a line.
My results for day 20 are:
Time: 20 min.
Average Speed 14.1
Distance 4.5
Calories 121
Average Heart Rate 117
Watts: 63
Level: 6
I'm thinking about and praying for my aunt today. She recently turned 100 years old and had some health crises during the past few days. She didn't say anything about it when I called her on the phone. I had to find out from another family member in an e-mail I read just after my work-out. When I learned the name of the Heart Walk team I ultimately joined, I thought of her because she wears a pacemaker (see my first blog entry to what else I thought).
Do something beautiful for your heart today (and for an elderly relative).
~ Cheryl ~
...with some pecan chocolate chip cookies. They usually stay in the house for weeks or months. I will feed them to my dad two at a time with some sugar free ice cream (he can have that sometimes). Rarely, I will eat one and that'll be enough for me. I wouldn't be writing if I had just eaten one or two.
I think I ate five of them and that is not acceptable. This is my biggest transgression so far. Although I have not yet imposed dietary goals/restrictions, I am choosing to eat appropriately until I do. I know I crossed a line.
My results for day 20 are:
Time: 20 min.
Average Speed 14.1
Distance 4.5
Calories 121
Average Heart Rate 117
Watts: 63
Level: 6
I'm thinking about and praying for my aunt today. She recently turned 100 years old and had some health crises during the past few days. She didn't say anything about it when I called her on the phone. I had to find out from another family member in an e-mail I read just after my work-out. When I learned the name of the Heart Walk team I ultimately joined, I thought of her because she wears a pacemaker (see my first blog entry to what else I thought).
Do something beautiful for your heart today (and for an elderly relative).
~ Cheryl ~
Saturday, September 19, 2009
Day 19: Feeling much better & had a good bike-ride
Oh what a beautiful day! My head feels 99% better and I am able to function very well.
I attended a cook-out and didn't eat too much. I wore my jeans and I could feel a difference: they are less snug!
In a few days, I will have made this a habit. The scientific rule is that after 21 days of doing something, it becomes a habit.
My results for day 19 are:
Time: 25 min.
Average Speed 13.1
Distance 5.2
Calories 135
Average Heart Rate 112
Watts: 53
Level: 5
Do something beautiful for your heart today.
~ Cheryl ~
I attended a cook-out and didn't eat too much. I wore my jeans and I could feel a difference: they are less snug!
In a few days, I will have made this a habit. The scientific rule is that after 21 days of doing something, it becomes a habit.
My results for day 19 are:
Time: 25 min.
Average Speed 13.1
Distance 5.2
Calories 135
Average Heart Rate 112
Watts: 53
Level: 5
Do something beautiful for your heart today.
~ Cheryl ~
Day 18: OK, where did Friday go?
I guess I'll have to call my Doctor again. I'm still feeling off in my stomach and I have this persistent, nagging little headache. I am functional but have been slightly impaired. I've been like this for a week! Some days are worse than others.
I stopped at the grocery store and picked up some generic (store brand) Lean Pockets on sale. When I got home, I don't remember falling asleep but I woke up well after midnight making Friday my official day off this week.
Maybe, if I stuff myself with vegetables and water, I'll see an improvement.
So, my heart feels great! My tummy and head... not so much.
Do something beautiful for your heart today.
~ Cheryl ~
I stopped at the grocery store and picked up some generic (store brand) Lean Pockets on sale. When I got home, I don't remember falling asleep but I woke up well after midnight making Friday my official day off this week.
Maybe, if I stuff myself with vegetables and water, I'll see an improvement.
So, my heart feels great! My tummy and head... not so much.
Do something beautiful for your heart today.
~ Cheryl ~
Thursday, September 17, 2009
Day 17: Easier, Earlier & "Effort-ful"
My results for day 17 are:
Time: 20 min.
Average Speed 15.5
Distance 5.0
Calories 143
Average Heart Rate 116
Watts: 80
Level: 6
Do something beautiful for your heart today.
~ Cheryl ~
Time: 20 min.
Average Speed 15.5
Distance 5.0
Calories 143
Average Heart Rate 116
Watts: 80
Level: 6
Do something beautiful for your heart today.
~ Cheryl ~
Wednesday, September 16, 2009
Day 16: Broke a habit this week
Bad, good or neutral, I broke a habit today. I skipped my day 2 bike ride during weeks 1 and 2, but not this week.
Something else has changed, too. Did you notice? I updated my photo on this blog. I can say I can see a small difference in my face aside from the make-up.
My stomach is feeling closer to normal now. It could be the increase in fluids or something else.
I am humbled to have learned accidentally that the Heart Walk website does not accept single dollar donations. When I made a contribution, it was for the drawing for a week's vacation. The donation was a required minimum amount. I didn't know that smaller amounts could not be entered on-line.
I e-mailed about sixty people inviting them to make a single dollar vote of confidence donation since my team has reached and exceeded its fund-raising goal. I apologize to those who may have tried to make that donation only to discover what I didn't know until today. I am very embarrassed.
Plan B - For those who want to make a written pledge by e-mail: CherylsMakingPaces@gmail.com. If you want to make an off-line donation of any amount at any time by snail-mail, you may use my work address. Checks should be made to the order of the American Heart Association (you can put my name on the memo line).
Cheryl Crockett
CACI - Empl. Svcs
1100 N. Glebe Rd. 1st Fl.
Arlington, VA 22201
My results for day 16 are:
Time: 20 min.
Average Speed 13.4
Distance 4.3
Calories 113
Average Heart Rate 117
Watts: 56
Level: 5
Writing this blog is what I do when I cool off from riding.
My heart feels stronger. I hope yours does too.
Do something beautiful for your heart today.
~ Cheryl ~
Something else has changed, too. Did you notice? I updated my photo on this blog. I can say I can see a small difference in my face aside from the make-up.
My stomach is feeling closer to normal now. It could be the increase in fluids or something else.
I am humbled to have learned accidentally that the Heart Walk website does not accept single dollar donations. When I made a contribution, it was for the drawing for a week's vacation. The donation was a required minimum amount. I didn't know that smaller amounts could not be entered on-line.
I e-mailed about sixty people inviting them to make a single dollar vote of confidence donation since my team has reached and exceeded its fund-raising goal. I apologize to those who may have tried to make that donation only to discover what I didn't know until today. I am very embarrassed.
Plan B - For those who want to make a written pledge by e-mail: CherylsMakingPaces@gmail.com. If you want to make an off-line donation of any amount at any time by snail-mail, you may use my work address. Checks should be made to the order of the American Heart Association (you can put my name on the memo line).
Cheryl Crockett
CACI - Empl. Svcs
1100 N. Glebe Rd. 1st Fl.
Arlington, VA 22201
My results for day 16 are:
Time: 20 min.
Average Speed 13.4
Distance 4.3
Calories 113
Average Heart Rate 117
Watts: 56
Level: 5
Writing this blog is what I do when I cool off from riding.
My heart feels stronger. I hope yours does too.
Do something beautiful for your heart today.
~ Cheryl ~
Tuesday, September 15, 2009
Day 15: Despite minor challenges - a weight-loss pattern!
Tuesdays have become beautiful.
Although neither of us had forgotten, I couldn't find my trusted friend right away so I ran to the scale to see my results and when I caught up with her I took her back to see for herself!
She looked at the results, gave me a big hug and told me she had been thinking about me earlier that day (she was looking forward to my weigh-in - I love that!). We agreed that gradual weight-loss is the healthiest way and the longest lasting. Oh - it's another two pounds.
I needed to share this healthy, gradual weight-loss fact verbally with someone because I knew I'd be on my bike watching the premiere of "The Biggest Loser" this evening where the average person will have lost 15 lbs in 7 days. At this time, I am reminded that the people on the ranch are on full-time fitness duty and I am part-time.
I have to enter my weight into my bike at the beginning of each ride. Each week I have enjoyed entering lower numbers at the beginning of my first ride of the new week. My other thought was that if this is my average, I'll lose 100 lbs by September 1, 2010! What a lovely thought. Like I said, Tuesdays are beautiful.
My results for day 15 are:
Time: 20 min.
Average Speed 12.6
Distance 4.0
Calories 101
Average Heart Rate 110
Watts: 48
Level: 5
I hope your Tuesday was beautiful, too.
Do something beautiful for your heart today.
~ Cheryl ~
P.S.: I called my Doctor and left a voice-message.
Although neither of us had forgotten, I couldn't find my trusted friend right away so I ran to the scale to see my results and when I caught up with her I took her back to see for herself!
She looked at the results, gave me a big hug and told me she had been thinking about me earlier that day (she was looking forward to my weigh-in - I love that!). We agreed that gradual weight-loss is the healthiest way and the longest lasting. Oh - it's another two pounds.
I needed to share this healthy, gradual weight-loss fact verbally with someone because I knew I'd be on my bike watching the premiere of "The Biggest Loser" this evening where the average person will have lost 15 lbs in 7 days. At this time, I am reminded that the people on the ranch are on full-time fitness duty and I am part-time.
I have to enter my weight into my bike at the beginning of each ride. Each week I have enjoyed entering lower numbers at the beginning of my first ride of the new week. My other thought was that if this is my average, I'll lose 100 lbs by September 1, 2010! What a lovely thought. Like I said, Tuesdays are beautiful.
My results for day 15 are:
Time: 20 min.
Average Speed 12.6
Distance 4.0
Calories 101
Average Heart Rate 110
Watts: 48
Level: 5
I hope your Tuesday was beautiful, too.
Do something beautiful for your heart today.
~ Cheryl ~
P.S.: I called my Doctor and left a voice-message.
Monday, September 14, 2009
Day 14: I've reached the end of my 2nd week
Something is definitely different with my stomach but I'm not in pain and I don't feel sick so I'll call my doctor and discuss with her. I am pacing myself. I won't be pushing myself for a while. For now, it will be enough just to get my work-out done each day.
My results for day 14 are:
Time: 20 min.
Average Speed 12.8
Distance 4.0
Calories 105
Average Heart Rate 108
Watts: 50
Level: 6
The week 3 goals are:
1. 20 - 25 minutes on the bike @ level 5 or 6 for 5 or 6 of the next 7 days.
2. Daily garlic and olive oil added to a meal daily.
3. 8 oz. of water first thing every morning.
I attribute some of my motivation to be healthy and lose weight to the discipline I developed while a student studying for my degree. If I hadn't earned my degree, I might not be doing this now.
Pursuing a healthier life and body seems much easier than the work I had to do for school. My studies lasted just a bit longer than three years continuously (excluding my previous college experiences). My fitness pursuit may last that long at the most but it probably will take much less time.
At school, I had to write my own responses to our instructor's discussion questions. We would have 2 - 4 of these every week. I also had to respond to 2 or 3 of my fellow student's responses and participate in the ensuing discussion. Sometimes we had to research our answers with publications on the given topic with properly formatted citations and at other times we had to give our personal opinion. Are your eyes glazing yet?
We had to do much more in our classes but these tasks varied with each class. The discussion questions were a staple of almost every class I took.
All that to say: Compared to that, 20 - 25 minutes on a bike 5-6 days per week, crushing a garlic clove into meals cooked with olive oil and reading articles by experts about walking, etc. is almost nothing.
Oooh! Be quiet! Shhh! - I'm hiding from high achiever work-out girl - she's trying to find me to say "if I did all of that in school, I could really step it up" - if we're very quiet, she won't find me. So, while we wait,
Do something beautiful for your heart today.
~ Cheryl ~
My results for day 14 are:
Time: 20 min.
Average Speed 12.8
Distance 4.0
Calories 105
Average Heart Rate 108
Watts: 50
Level: 6
The week 3 goals are:
1. 20 - 25 minutes on the bike @ level 5 or 6 for 5 or 6 of the next 7 days.
2. Daily garlic and olive oil added to a meal daily.
3. 8 oz. of water first thing every morning.
I attribute some of my motivation to be healthy and lose weight to the discipline I developed while a student studying for my degree. If I hadn't earned my degree, I might not be doing this now.
Pursuing a healthier life and body seems much easier than the work I had to do for school. My studies lasted just a bit longer than three years continuously (excluding my previous college experiences). My fitness pursuit may last that long at the most but it probably will take much less time.
At school, I had to write my own responses to our instructor's discussion questions. We would have 2 - 4 of these every week. I also had to respond to 2 or 3 of my fellow student's responses and participate in the ensuing discussion. Sometimes we had to research our answers with publications on the given topic with properly formatted citations and at other times we had to give our personal opinion. Are your eyes glazing yet?
We had to do much more in our classes but these tasks varied with each class. The discussion questions were a staple of almost every class I took.
All that to say: Compared to that, 20 - 25 minutes on a bike 5-6 days per week, crushing a garlic clove into meals cooked with olive oil and reading articles by experts about walking, etc. is almost nothing.
Oooh! Be quiet! Shhh! - I'm hiding from high achiever work-out girl - she's trying to find me to say "if I did all of that in school, I could really step it up" - if we're very quiet, she won't find me. So, while we wait,
Do something beautiful for your heart today.
~ Cheryl ~
Sunday, September 13, 2009
Day 12 & 13: More Recovery needed apparently
On Friday, day 11, although I worked out, I knew I had to take it easy. I didn't push myself, it was enough to go for 2 rides for 20 minutes each and I barely perspired. I thought my body was reacting negatively to the intensity of my Wednesday workout or I was dehydrated. My stomach wasn't feeling too well. But I didn't feel sick.
On Saturday, I rested nearly all day with a splitting headache. Ibuprophen was my frequent companion throughout the day. Though I don't have definitive answers, I do have some lessons learned.
I am reminded that I am not an athlete preparing for a competition. Neither the summer nor the winter Olympic games are in my future plans. I am someone who is making the switch from having most of her days devoid of healthful physical activity to someone who does exercise as a matter of discipline. I am not there yet and I guess I thought I could test my limits and I may have hurt myself a bit.
Now, I can be comfortable with pushing myself a little bit on some days and more on others. The high achiever in me doesn't have to participate in this. She could get me into serious trouble. This is about being healthy. As a result, I will lose weight and change my shape. I don't have to do it faster than anyone else as long as I do it and don't give up. My inner-high-achiever showed up with a vengeance when I was about to graduate last year and I ended up in the hospital I.M.C.U. for three days with a life-threatening problem. I only need to remember and adjust myself.
My results for day 13 are:
Time: 20 min.
Average Speed 12.1
Distance 3.9
Calories 97
Average Heart Rate 110
Watts: 44
Level: 5
So, I am learning to be gentle with myself and strike a balance between that and pushing myself. I hope you and others benefit from what I'm writing and that you
Do something beautiful for your heart today.
~ Cheryl ~
On Saturday, I rested nearly all day with a splitting headache. Ibuprophen was my frequent companion throughout the day. Though I don't have definitive answers, I do have some lessons learned.
I am reminded that I am not an athlete preparing for a competition. Neither the summer nor the winter Olympic games are in my future plans. I am someone who is making the switch from having most of her days devoid of healthful physical activity to someone who does exercise as a matter of discipline. I am not there yet and I guess I thought I could test my limits and I may have hurt myself a bit.
Now, I can be comfortable with pushing myself a little bit on some days and more on others. The high achiever in me doesn't have to participate in this. She could get me into serious trouble. This is about being healthy. As a result, I will lose weight and change my shape. I don't have to do it faster than anyone else as long as I do it and don't give up. My inner-high-achiever showed up with a vengeance when I was about to graduate last year and I ended up in the hospital I.M.C.U. for three days with a life-threatening problem. I only need to remember and adjust myself.
My results for day 13 are:
Time: 20 min.
Average Speed 12.1
Distance 3.9
Calories 97
Average Heart Rate 110
Watts: 44
Level: 5
So, I am learning to be gentle with myself and strike a balance between that and pushing myself. I hope you and others benefit from what I'm writing and that you
Do something beautiful for your heart today.
~ Cheryl ~
Friday, September 11, 2009
Day 10 & 11: I recovered from my most intense work-out to date
I realize how much my hard work last time made a difference. My body feels different (in a good way). I understand that I won't be able to duplicate my peak performance often. It is my own record that I may strive to exceed at some time in the future.
My official results for Day 11:
Time: 25 min.
(I did an extra 20 minutes today at a mild intensity but didn't save the results)
Average Speed 11.3
Distance 4.4
Calories 112
Average Heart Rate 104
Watts: 38
Level: 6
My other duties took me away from my bike on day 10. I saw the results though. While running erands, I was singing with no rehearsal and was able to produce and sustain notes and put power behind them that I normally struggle to do without a warm-up. I wasn't surprised, I observed this earlier this year after four consecutive days of 75 minute workouts (classes and equipment). For me, offering my best voice should be motivation enough to make regular vigorous exercise a habit.
I am still putting off exercise until the end of the day. I think that means that I haven't made it a habit yet. It is not hard to ride the bike. The hard part is getting on the bike to start riding.
Long ago in physics class, we talked about static friction and kinetic friction. Static friction is greater than kinetic friction. It helps keep an object in place when it is standing still. Kinetic friction is what acts on an object in motion. It can slow an object that is already moving. I think a similar psychological principle can be applied to me concerning exercise.
An organic grocery store opened in the community next to my neighborhood. I had been watching for it to open for months and was elated to drive past it today to discover the doors were open. OK, I stopped and went inside to look around. There were sliced peach/nectarine samples as well as cheese, crackers, wine and beer. I declined the latter two, but thanks for asking.
I imagine I could take a long exercise walk, go shopping and walk back home with my groceries. I need to map it out to see if it would be 2 or 3 miles round trip.
The time has come to make my ultra-healthy spaghetti sauce. An organic version of it sounds appealing.
I enjoy writing this blog and I appreciate when people tell me they have read it. I welcome feedback and hope that all of you
Do something beautiful for your heart today.
~ Cheryl ~
My official results for Day 11:
Time: 25 min.
(I did an extra 20 minutes today at a mild intensity but didn't save the results)
Average Speed 11.3
Distance 4.4
Calories 112
Average Heart Rate 104
Watts: 38
Level: 6
My other duties took me away from my bike on day 10. I saw the results though. While running erands, I was singing with no rehearsal and was able to produce and sustain notes and put power behind them that I normally struggle to do without a warm-up. I wasn't surprised, I observed this earlier this year after four consecutive days of 75 minute workouts (classes and equipment). For me, offering my best voice should be motivation enough to make regular vigorous exercise a habit.
I am still putting off exercise until the end of the day. I think that means that I haven't made it a habit yet. It is not hard to ride the bike. The hard part is getting on the bike to start riding.
Long ago in physics class, we talked about static friction and kinetic friction. Static friction is greater than kinetic friction. It helps keep an object in place when it is standing still. Kinetic friction is what acts on an object in motion. It can slow an object that is already moving. I think a similar psychological principle can be applied to me concerning exercise.
An organic grocery store opened in the community next to my neighborhood. I had been watching for it to open for months and was elated to drive past it today to discover the doors were open. OK, I stopped and went inside to look around. There were sliced peach/nectarine samples as well as cheese, crackers, wine and beer. I declined the latter two, but thanks for asking.
I imagine I could take a long exercise walk, go shopping and walk back home with my groceries. I need to map it out to see if it would be 2 or 3 miles round trip.
The time has come to make my ultra-healthy spaghetti sauce. An organic version of it sounds appealing.
I enjoy writing this blog and I appreciate when people tell me they have read it. I welcome feedback and hope that all of you
Do something beautiful for your heart today.
~ Cheryl ~
Thursday, September 10, 2009
Day 8 & 9: Converted my pedals into steps
Week 2 - Day 1 (a.k.a.: Day 8) was a day off and day 9 was my most intense ever!
I did weigh on Day 8. Trusted friend (Beth) inspected the scale and took note of the results. She sent me this e-mail so I could post it here and on Twitter:
I am so impressed by your determination to improve all aspects of your health. You‘re off to a great start with 2 lbs. in the 1st wk. Beth
How amazing a difference it makes to increase my level on the bike just one notch from 5 - 6 and bike only 20 minutes. My results were the highest ever. My heart rate did reach over 170 at one point and yes, I was pushing myself to go 5 miles. At one point I hit my stride and maxed out achieving 3/10 of a mile per minute for the last 4 - 5 minutes of my ride. My odometer clicked over to 5 miles with only 3 seconds to spare!
My official results for Day 9:
Time: 20 min.
Average Speed 16.0
Distance 5.0
Calories 150
Average Heart Rate 131
Watts: 87
Level: 6
The heart walk site has a step calculator and converter. I plugged in my results for the first few days of inside biking and they are equivalent to well over 40,000 steps walked! I love that!
We still have open spots on our Pace Makers team. Anyone can join any team. If you are interested in joining us (or forming a team of your own), let me know right away. I'll point you in the right direction. That's one way of honoring my request to...
Do something beautiful for your heart today.
~ Cheryl ~
I did weigh on Day 8. Trusted friend (Beth) inspected the scale and took note of the results. She sent me this e-mail so I could post it here and on Twitter:
I am so impressed by your determination to improve all aspects of your health. You‘re off to a great start with 2 lbs. in the 1st wk. Beth
How amazing a difference it makes to increase my level on the bike just one notch from 5 - 6 and bike only 20 minutes. My results were the highest ever. My heart rate did reach over 170 at one point and yes, I was pushing myself to go 5 miles. At one point I hit my stride and maxed out achieving 3/10 of a mile per minute for the last 4 - 5 minutes of my ride. My odometer clicked over to 5 miles with only 3 seconds to spare!
My official results for Day 9:
Time: 20 min.
Average Speed 16.0
Distance 5.0
Calories 150
Average Heart Rate 131
Watts: 87
Level: 6
The heart walk site has a step calculator and converter. I plugged in my results for the first few days of inside biking and they are equivalent to well over 40,000 steps walked! I love that!
We still have open spots on our Pace Makers team. Anyone can join any team. If you are interested in joining us (or forming a team of your own), let me know right away. I'll point you in the right direction. That's one way of honoring my request to...
Do something beautiful for your heart today.
~ Cheryl ~
Monday, September 7, 2009
Day 6 & 7: A sense of accomplishment for a week well-biked
You may remember that I took day 2 off. Originally, I expected my one day off to be closer to day 7 and it turns out I missed getting on my bike again on day 6. But the difference is: I did exercise.
The birthday celebration with family was adjusted to Sunday afternoon and I was responsible for transporting the guest of honor. We enjoyed a delicious dinner after which I played video games with my very smart and handsome nephew, whose good grades earned him an impressive new piece of gaming software. He's 11.
He and I played with word puzzles, number games and Mario races on Nintendo DS. On his Wii, we competed in archery, ping pong, biking and bowling. I woke up sore the next morning. So, I can say without guilt that my week included six days of exercise even though one of those days did not involve a bike.
I am looking forward to weighing tomorrow and taking this week's photo as well as implementing goals for the new week. Although I am doing many other things for my health and fitness, I am choosing my goals because of their obvious heart health benefits. If I do nothing else, I will do the things I listed as goals.
Week 1's goal (expanded): I will increase my biking intensity to level 6 for 3 days as I continue to bike for at least 20 minutes for 6 of the next 7 days.
Week 2's goal: I will re-introduce olive oil and garlic into my daily diet.
To Do List:
1. Notify my doctors that I have actually started my training. We discussed it previously.
2. Create a flier or postcard to give people about the Heart Walk and my personal training project. Some people who might be interested to know about this are not big internet users. They prefer paper.
3. Investigate an eating plan for possible use (i.e.: Weight Watchers, Jenny Craig, Nutrisystem, Diet to Go, etc.).
4. Find and post links to sources of things I've been writing about in these blogs. This way readers can confirm for themselves what I've written to their own benefit. Isn't that what this is about: helping someone else? This isn't all for me.
5. Read through my "Walk off the Weight" publication from Prevention Magazine.
My official results for Day 7:
Time: 25 min.
Average Speed 12.8
Distance 5.0
Calories 131
Average Heart Rate 113
Watts: 50
Level: 5
Thanks for reading.
Do somthing beautiful for your heart today.
~ Cheryl ~
The birthday celebration with family was adjusted to Sunday afternoon and I was responsible for transporting the guest of honor. We enjoyed a delicious dinner after which I played video games with my very smart and handsome nephew, whose good grades earned him an impressive new piece of gaming software. He's 11.
He and I played with word puzzles, number games and Mario races on Nintendo DS. On his Wii, we competed in archery, ping pong, biking and bowling. I woke up sore the next morning. So, I can say without guilt that my week included six days of exercise even though one of those days did not involve a bike.
I am looking forward to weighing tomorrow and taking this week's photo as well as implementing goals for the new week. Although I am doing many other things for my health and fitness, I am choosing my goals because of their obvious heart health benefits. If I do nothing else, I will do the things I listed as goals.
Week 1's goal (expanded): I will increase my biking intensity to level 6 for 3 days as I continue to bike for at least 20 minutes for 6 of the next 7 days.
Week 2's goal: I will re-introduce olive oil and garlic into my daily diet.
To Do List:
1. Notify my doctors that I have actually started my training. We discussed it previously.
2. Create a flier or postcard to give people about the Heart Walk and my personal training project. Some people who might be interested to know about this are not big internet users. They prefer paper.
3. Investigate an eating plan for possible use (i.e.: Weight Watchers, Jenny Craig, Nutrisystem, Diet to Go, etc.).
4. Find and post links to sources of things I've been writing about in these blogs. This way readers can confirm for themselves what I've written to their own benefit. Isn't that what this is about: helping someone else? This isn't all for me.
5. Read through my "Walk off the Weight" publication from Prevention Magazine.
My official results for Day 7:
Time: 25 min.
Average Speed 12.8
Distance 5.0
Calories 131
Average Heart Rate 113
Watts: 50
Level: 5
Thanks for reading.
Do somthing beautiful for your heart today.
~ Cheryl ~
Saturday, September 5, 2009
Day 5: Another day means another step toward my goal
I performed at a wonderful outdoor event in Silver Spring, MD today. I gave my presentation while the sun was still high enough in the sky to shine on the stage and the area in front of it. Although it was a gorgeous day and a large crowd was in attendance, the sunshine was rather strong and the crowd stood a few yards back in the shade. The happiest people I think were the children who played in the fountain.
With a positive attitude, I called it my own personal spot-light from heaven. The people who put on the event were terrific! They handed me a bottle of water the moment they saw that I was there. I really needed that. One of my mottos should be "you can't drink too much water" because I'm sure I'll stop drinking long before I actually do.
Afterwards, I sat at the product table they provided for me and then went to get a special dinner for my special someone who's birthday happens to be today. It's my favorite meal and I haven't had it in over a year. I also stopped by that specialty cake shop (you know, the one Oprah raved about a few years ago) to pick up a birthday cupcake or two. I found out they don't sell sugar-free cakes.
I am happy to report I did not stuff myself. In fact I ate less than half of my food initially and just a few more bites when I got home. Leftovers are in the fridge (of my favorite meal!) - just no cupcake leftovers.
My official results for Day 5:
Time: 25 min.
Average Speed 13.9
Distance 5.4
Calories 148
Average Heart Rate 121
Watts: 61
Level: 5
It's time for me to start thinking about my goals for next week. I'll be posting them on Monday so I can implement them on Tuesday when I will also step back onto the scale front of my trusted friend. Until then...
Do something beautiful for your heart today.
~ Cheryl ~
With a positive attitude, I called it my own personal spot-light from heaven. The people who put on the event were terrific! They handed me a bottle of water the moment they saw that I was there. I really needed that. One of my mottos should be "you can't drink too much water" because I'm sure I'll stop drinking long before I actually do.
Afterwards, I sat at the product table they provided for me and then went to get a special dinner for my special someone who's birthday happens to be today. It's my favorite meal and I haven't had it in over a year. I also stopped by that specialty cake shop (you know, the one Oprah raved about a few years ago) to pick up a birthday cupcake or two. I found out they don't sell sugar-free cakes.
I am happy to report I did not stuff myself. In fact I ate less than half of my food initially and just a few more bites when I got home. Leftovers are in the fridge (of my favorite meal!) - just no cupcake leftovers.
My official results for Day 5:
Time: 25 min.
Average Speed 13.9
Distance 5.4
Calories 148
Average Heart Rate 121
Watts: 61
Level: 5
It's time for me to start thinking about my goals for next week. I'll be posting them on Monday so I can implement them on Tuesday when I will also step back onto the scale front of my trusted friend. Until then...
Do something beautiful for your heart today.
~ Cheryl ~
Friday, September 4, 2009
Day 4: I pushed myself a little
Hurray! I got my first dollar vote of confidence today! We had a meeting at work and the first person to arrive told me she received my e-mail (the one about the American Heart Association's Heart Walk - the one that probably led you to this blog). She was holding her purse and pulled out a dollar! I was so happy! Now my fund-raising total no longer has to read $0. Thanks A.T.! It means so much to me.
My exercise start time was a couple of hours earlier than yesterday's and my efficiency almost doubled compared to yesterday's results. I pushed myself. I had no detrimental distractions and my bottle was at the ready next to me. I kept my newly activated cell phone and my game within easy reach but I didn't touch them. Thankfully, the phone did not ring and I decided to wait to play with my toys.
The TV was on but that didn't slow me down. I like finding a fun, uplifting show and give myself permission to watch it while I ride my bike. The Biggest Loser returns next week and it seems right that I should be exercising while I watch. I have done that before during previous seasons.
The news came on during my ride. They ran a story about a scientifically observed connection between thigh size and heart health. Of course, they were talking about muscle mass in the thigh as opposed to the stuff that's a moment on the lips....
That's one thing I know I have going for me... not to boast but I remember being a teen when those Dr. Scholl's wooden exercise sandals were as popular as Crocs are today (of course we only wore them when we weren't wearing our Candie's). I remember I had two pairs of them and they came with a pamphlet of exercises. I learned each one and did them religiously. I did other types of exercises throughout my teen years and my legs were (and remain) very strong. I am certain that I would be much heavier if my legs were weaker and had less muscle.
My official results for Day 4:
Time: 20 min.
Average Speed 14.5
Distance 4.7
Calories 128
Average Heart Rate 129
Watts: 68
Level: 5 (I have been training at level 5 since day 1)
Let's talk about a delicate matter: perspiration. We women are so careful about these things. To put it bluntly, this evening, I was glowing intensely - like a UFO maybe. I was misty - similar to a typhoon.
I don't have this exercise habit that should have been a part of my life since I finished high school and no longer attended physical education classes.
I was a good student academically. For some, thinking they will not have to do math or science anymore is a big perk to no longer being in school. For me, the only thing I must've felt glad thinking I didn't have to do anymore was exercise because the culture didn't celebrate it at the time. I couldn't understand how people who went to gyms regularly or ran every morning figured out that they needed to do that.
Now, for me it's about finding a way to become like one of those people whether or not I understand. Well, I can say I understand a little better now than I did then.
I've done more exercise in the past (more than one hour at a time) but I am building a habit right now and I don't want to become overwhelmed. Although this is one-day-at-a-time, it will be one day after the next and the day after that onward indefinitely. I am still learning to grasp this concept.
I did push myself today because I am going to be on stage tomorrow. I needed the cardio-pulmonary benefit so I wouldn't struggle with breath control during my performance. And it isn't like I don't exercise at all. I'll write about what else I've been doing in a future post.
If you're reading this blog and want to respond, please do. I invite your comments at CherylsMakingPaces@gmail.com. I am also posting tweets on http://twitter.com/CherylsTraining. I had a lot of strangers following me within minutes of registering so I deleted them and protected my tweets (having read their screen names, I am sure I didn't want to be associated with them). If you want to follow, please tweet something that will introduce yourself or make me recognize you.
If you want to make a "single dollar vote of confidence" for my heart fitness endeavor, it will benefit the American Heart Association. You can donate at my page on the Heart Walk site. http://startgreaterwashington.org/
To find me once you reach that site, look in the lower right and you will see the Pace Makers Team listed as the top team. Click on that to open our team page. Then scroll to the bottom where you will see and click on my name to go to my page.
When I was nearly finished writing today's entry, I discovered a $25 vote of confidence from someone else on my Heart Walk site! I've never met her in person and she's almost halfway around the world from where I am. Thanks L.W.! What a wonderful surprise!
I'm not sure what could've made today any better... unless you...
Do something beautiful for your heart today.
~ Cheryl ~
My exercise start time was a couple of hours earlier than yesterday's and my efficiency almost doubled compared to yesterday's results. I pushed myself. I had no detrimental distractions and my bottle was at the ready next to me. I kept my newly activated cell phone and my game within easy reach but I didn't touch them. Thankfully, the phone did not ring and I decided to wait to play with my toys.
The TV was on but that didn't slow me down. I like finding a fun, uplifting show and give myself permission to watch it while I ride my bike. The Biggest Loser returns next week and it seems right that I should be exercising while I watch. I have done that before during previous seasons.
The news came on during my ride. They ran a story about a scientifically observed connection between thigh size and heart health. Of course, they were talking about muscle mass in the thigh as opposed to the stuff that's a moment on the lips....
That's one thing I know I have going for me... not to boast but I remember being a teen when those Dr. Scholl's wooden exercise sandals were as popular as Crocs are today (of course we only wore them when we weren't wearing our Candie's). I remember I had two pairs of them and they came with a pamphlet of exercises. I learned each one and did them religiously. I did other types of exercises throughout my teen years and my legs were (and remain) very strong. I am certain that I would be much heavier if my legs were weaker and had less muscle.
My official results for Day 4:
Time: 20 min.
Average Speed 14.5
Distance 4.7
Calories 128
Average Heart Rate 129
Watts: 68
Level: 5 (I have been training at level 5 since day 1)
Let's talk about a delicate matter: perspiration. We women are so careful about these things. To put it bluntly, this evening, I was glowing intensely - like a UFO maybe. I was misty - similar to a typhoon.
I don't have this exercise habit that should have been a part of my life since I finished high school and no longer attended physical education classes.
I was a good student academically. For some, thinking they will not have to do math or science anymore is a big perk to no longer being in school. For me, the only thing I must've felt glad thinking I didn't have to do anymore was exercise because the culture didn't celebrate it at the time. I couldn't understand how people who went to gyms regularly or ran every morning figured out that they needed to do that.
Now, for me it's about finding a way to become like one of those people whether or not I understand. Well, I can say I understand a little better now than I did then.
I've done more exercise in the past (more than one hour at a time) but I am building a habit right now and I don't want to become overwhelmed. Although this is one-day-at-a-time, it will be one day after the next and the day after that onward indefinitely. I am still learning to grasp this concept.
I did push myself today because I am going to be on stage tomorrow. I needed the cardio-pulmonary benefit so I wouldn't struggle with breath control during my performance. And it isn't like I don't exercise at all. I'll write about what else I've been doing in a future post.
If you're reading this blog and want to respond, please do. I invite your comments at CherylsMakingPaces@gmail.com. I am also posting tweets on http://twitter.com/CherylsTraining. I had a lot of strangers following me within minutes of registering so I deleted them and protected my tweets (having read their screen names, I am sure I didn't want to be associated with them). If you want to follow, please tweet something that will introduce yourself or make me recognize you.
If you want to make a "single dollar vote of confidence" for my heart fitness endeavor, it will benefit the American Heart Association. You can donate at my page on the Heart Walk site. http://startgreaterwashington.org/
To find me once you reach that site, look in the lower right and you will see the Pace Makers Team listed as the top team. Click on that to open our team page. Then scroll to the bottom where you will see and click on my name to go to my page.
When I was nearly finished writing today's entry, I discovered a $25 vote of confidence from someone else on my Heart Walk site! I've never met her in person and she's almost halfway around the world from where I am. Thanks L.W.! What a wonderful surprise!
I'm not sure what could've made today any better... unless you...
Do something beautiful for your heart today.
~ Cheryl ~
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