Mr. Lee (my physical therapist) prescribed 8 visits and I told him after visit number 4 that I wanted to be graduated at the end of them. He took some extra time with me today to have me learn exercises I can do at home. Now, I can reclaim some time spent going to his office, working out and coming home (about 3 hours per session).
So, I am going to do these exercises, save some copays and have Mr. Lee check my progress after about a month. I have tremendous respect for Mr. Lee and the professionals on his team at P.T.S.A.C. I enjoy going for my physical therapy appointments and they do things for me that I cannot do at home but it isn't supposed to be forever. My insurance company might remind me if I forget. The copays are enough of a reminder anyway.
In addition to getting restorative care while there, I (the patient) need to learn about how to take care of myself so I don't have to keep coming back. I think I've done that but if I haven't, I'll resume the sessions. These blogs should be evidence enough that I am making an effort to take better care of myself so I am motivated. Writing about it helps solidify my resolve.
I found the same machines I use in his office were available to me for free and they're located less than 100 steps away from my desk at work:
- Leg Curl
- Leg Press
- Treadmill
- Stationary Bike
I also love the elliptical machine because I have found it so efficient aerobically. Now I need to get used to exercising around people who work with me (not that they care). I find it easier to work out around complete strangers.
My results for day 60 are:
Time: 25 min.
Average Speed 13.4
Distance 5.2
Calories 141
Average Heart Rate 116
Watts: 56
Level: 6 (Program: Manual)
Do something beautiful for your heart today.
~ Cheryl ~
Friday, October 30, 2009
Thursday, October 29, 2009
Day 59: Almost a carbon copy of yesterday
Another early walk for just over 30 minutes for another 3,000 steps and I feel good. I also stretched my mini-run in addition to doing my arm routine. The cool thing about my block is that the walkways are spaced evenly and far enough apart that I can set and measure small goals easily and adjust them incrementally using the visual cues.
What's fortunate for me (in my mind) is that I live at one of the houses served by the center walkway. I feel centered when I go out for my walk because my starting point is right there. Yesterday, I only ran between one of the walk ways and the next one. Today, I ran past one to the second one - double the distance of yesterday. Although my running is small and 5 - 10 % of each lap, its more than I've done in most previous years.
A couple of neighbors were coming home or walking through the block. One asked to join me during my walks. I thought she meant she wanted to be in the Heart Walk. Oh well, either way it will be good.
Do something beautiful for your heart today.
~ Cheryl ~
What's fortunate for me (in my mind) is that I live at one of the houses served by the center walkway. I feel centered when I go out for my walk because my starting point is right there. Yesterday, I only ran between one of the walk ways and the next one. Today, I ran past one to the second one - double the distance of yesterday. Although my running is small and 5 - 10 % of each lap, its more than I've done in most previous years.
A couple of neighbors were coming home or walking through the block. One asked to join me during my walks. I thought she meant she wanted to be in the Heart Walk. Oh well, either way it will be good.
Do something beautiful for your heart today.
~ Cheryl ~
Wednesday, October 28, 2009
Day 58: (the real one) Nice weather, decent hour, fun productive walk
Depression could have set in when I discovered that Game I of the World Series preempted Glee, the show I like to watch on Wednesday nights while I ride my bike. Depression didn't have a chance. I put in a load of laundry, exchanged my blouse for my favorite T-shirt and hit the sidewalk for thirty minutes.
The evening was comfortable and the hour was early enough that some people were still out on their porches, running late errands or walking through our block.
During my first outdoor walk, I measured the distance up and down my block. I placed the start and finish-line at the walkway up to my door. A trip from one end of the block to the other is 235 steps. A round trip is 470. In thirty minutes I did approximately 6 and a half round trips for 3,000 steps. Unfortunately, I forgot to wear the heart rate monitor.
I've tried walking up and down my block crossing the street at each end to create a loop. But, tonight I just stayed on the side of the street in front of the house and I boosted my walk with a mini-run the last 10 yards or so approaching the finish line. It was too cool to sweat but I did feel well worked-out at the end of my walk.
I have new shoes! I went to Pacers in Arlington, VA at the suggestion of my podiatrist and with the blessing of my physical therapist. They looked at my feet and watched me walk. I left with some excellent shoes that are right for my feet. My physical therapist saw them and he was pleased. I feel so good after my walk, I need to remember this feeling the next time I try to buy super-cheap exercise shoes.
Although I haven't lost as much weight as I thought I might from exercise alone, I am happy because my feet almost never swell these days. The new eating plan is coming soon - late - but soon.
The evening was comfortable and the hour was early enough that some people were still out on their porches, running late errands or walking through our block.
During my first outdoor walk, I measured the distance up and down my block. I placed the start and finish-line at the walkway up to my door. A trip from one end of the block to the other is 235 steps. A round trip is 470. In thirty minutes I did approximately 6 and a half round trips for 3,000 steps. Unfortunately, I forgot to wear the heart rate monitor.
I've tried walking up and down my block crossing the street at each end to create a loop. But, tonight I just stayed on the side of the street in front of the house and I boosted my walk with a mini-run the last 10 yards or so approaching the finish line. It was too cool to sweat but I did feel well worked-out at the end of my walk.
I have new shoes! I went to Pacers in Arlington, VA at the suggestion of my podiatrist and with the blessing of my physical therapist. They looked at my feet and watched me walk. I left with some excellent shoes that are right for my feet. My physical therapist saw them and he was pleased. I feel so good after my walk, I need to remember this feeling the next time I try to buy super-cheap exercise shoes.
Although I haven't lost as much weight as I thought I might from exercise alone, I am happy because my feet almost never swell these days. The new eating plan is coming soon - late - but soon.
Tuesday, October 27, 2009
Day 57 - What happened?
I knew it had been a while since I blogged but I am shocked that it has been this long! I have found it really challenging to do physical therapy and my workout on the same day.
I am exercising twice per week there but at a much lower intensity. So, this morning (yes, for the first time) I got up and hopped on the bike. I tried a new setting and set the level lower than what I know I can handle but I am back on task.
The Heart Walk is less than 3 weeks away and while the physical therapy is helping me stay in the best possible condition to continue exercising, I have put my PT sessions above my regular workouts until now. I think I am almost done - the Physical Therapist will tell me on my next visit.
My results for day 57 are:
Time: 20 min.
Average Speed 9.6
Distance 3.1
Calories 75
Average Heart Rate 93
Watts: 37
Level: 4 (Program: Ride in Park - higher level next time)
Do something beautiful for your heart today.
~ Cheryl ~
I am exercising twice per week there but at a much lower intensity. So, this morning (yes, for the first time) I got up and hopped on the bike. I tried a new setting and set the level lower than what I know I can handle but I am back on task.
The Heart Walk is less than 3 weeks away and while the physical therapy is helping me stay in the best possible condition to continue exercising, I have put my PT sessions above my regular workouts until now. I think I am almost done - the Physical Therapist will tell me on my next visit.
My results for day 57 are:
Time: 20 min.
Average Speed 9.6
Distance 3.1
Calories 75
Average Heart Rate 93
Watts: 37
Level: 4 (Program: Ride in Park - higher level next time)
Do something beautiful for your heart today.
~ Cheryl ~
Friday, October 16, 2009
Day 45: Votes of Confidence are so motivating!
Unexpectedly, I was out of the office for two days so I didn't connect with my trusted friend (the one who watches me weigh every Tuesday). Therefore, I do not have an official change in my weight to post this week.
I also did not exercise on those two days: Tuesday and Wednesday. There was no way I was going to miss Thursday especially since I returned to a stack of mail on my desk that included two votes of confidence! [small checks made out to the American Heart Association]
One was from very far: friends I do not see often who have participated with me in one of my artistic/creative endeavors; the other was from very close: a friend/coworker and her husband.
These were in response to apologies I sent to those I originally e-mailed about the Heart Walk explaining I wasn't aware when I sent my first e-mail that the single dollar votes of confidence I requested could not be donated on the AHA Heart Walk website. I wrote that they could, instead, mail a check payable to the Heart Association to me @ my office and I would forward it.
I am only asking for single dollars because my team has raised so much money. Our team's total fund-raising, as of today, exceeds $27K and is expected to continue going up by leaps and bounds for the next 24 hours. This is the last day for our special project that has kept the funds pouring in since August. We have one more project that is a bit smaller in scale.
My body might not have completely adjusted to my new routine. I came home from work and crashed. I slept for almost four hours.
I have to keep in mind that I was helping my special someone with some unusual issues on Tuesday and Wednesday that disrupted everything including my ability to be at the office. My need to rest early this evening cannot be totally attributed to the new work-out schedule. When someone you care about is facing discomfort or pain, you feel stress too, right?
My bike has a whole bunch of cool settings I haven't tried. I usually set it at "MANUAL" and choose a level. This is pretty boring to most of you, I guess but predictable and easily controlled for me.
Today, I used one of the variable settings called "PLATEAU" and though I chose level 5, the variation took me as high as level 7.
I was simultaneously trying to figure out the Polar I borrowed (heart rate monitor). I was able to get better acquainted with it. I changed some settings and explored some menus but I failed to make my heart rate display during my ride. I had done it successfully before.
It has been raining outside for a couple of days so I am less inclined to do a walk outside.
My results for day 45 are:
Time: 25 min.
Average Speed 15.0
Distance 6.0
Calories 169
Average Heart Rate 123
Watts: 74
Level: 5
OK! We have one month left before the walk and I am training well but not losing weight according to my goal. The exercise has kept me from gaining weight when I fail to eat appropriately.
As with my studies (between 2005 and 2008), cramming was not an option because the courses were already accelerated and spread over 5 weeks. With 4 weeks to the walk, an adjustment might still get me to where I want to be.
I know that my body feels good. My ankles don't swell at all (regardless of my sodium intake) and I can tell I am stronger. This makes me know that an infrastructure for future success is being established. These things can't be measured on a scale.
Is anybody reading this? Please let me know. Send an e-mail to: CherylsMakingPaces@gmail.com. I invite you to add your name as a follower of this blog.
Do something beautiful for your heart today.
~ Cheryl ~
I also did not exercise on those two days: Tuesday and Wednesday. There was no way I was going to miss Thursday especially since I returned to a stack of mail on my desk that included two votes of confidence! [small checks made out to the American Heart Association]
One was from very far: friends I do not see often who have participated with me in one of my artistic/creative endeavors; the other was from very close: a friend/coworker and her husband.
These were in response to apologies I sent to those I originally e-mailed about the Heart Walk explaining I wasn't aware when I sent my first e-mail that the single dollar votes of confidence I requested could not be donated on the AHA Heart Walk website. I wrote that they could, instead, mail a check payable to the Heart Association to me @ my office and I would forward it.
I am only asking for single dollars because my team has raised so much money. Our team's total fund-raising, as of today, exceeds $27K and is expected to continue going up by leaps and bounds for the next 24 hours. This is the last day for our special project that has kept the funds pouring in since August. We have one more project that is a bit smaller in scale.
My body might not have completely adjusted to my new routine. I came home from work and crashed. I slept for almost four hours.
I have to keep in mind that I was helping my special someone with some unusual issues on Tuesday and Wednesday that disrupted everything including my ability to be at the office. My need to rest early this evening cannot be totally attributed to the new work-out schedule. When someone you care about is facing discomfort or pain, you feel stress too, right?
My bike has a whole bunch of cool settings I haven't tried. I usually set it at "MANUAL" and choose a level. This is pretty boring to most of you, I guess but predictable and easily controlled for me.
Today, I used one of the variable settings called "PLATEAU" and though I chose level 5, the variation took me as high as level 7.
I was simultaneously trying to figure out the Polar I borrowed (heart rate monitor). I was able to get better acquainted with it. I changed some settings and explored some menus but I failed to make my heart rate display during my ride. I had done it successfully before.
It has been raining outside for a couple of days so I am less inclined to do a walk outside.
My results for day 45 are:
Time: 25 min.
Average Speed 15.0
Distance 6.0
Calories 169
Average Heart Rate 123
Watts: 74
Level: 5
OK! We have one month left before the walk and I am training well but not losing weight according to my goal. The exercise has kept me from gaining weight when I fail to eat appropriately.
As with my studies (between 2005 and 2008), cramming was not an option because the courses were already accelerated and spread over 5 weeks. With 4 weeks to the walk, an adjustment might still get me to where I want to be.
I know that my body feels good. My ankles don't swell at all (regardless of my sodium intake) and I can tell I am stronger. This makes me know that an infrastructure for future success is being established. These things can't be measured on a scale.
Is anybody reading this? Please let me know. Send an e-mail to: CherylsMakingPaces@gmail.com. I invite you to add your name as a follower of this blog.
Do something beautiful for your heart today.
~ Cheryl ~
Day 41 & 42: Quick to exercise; slow to blog
I attended the wedding I mentioned I learned about (and blogged about) a couple of weeks ago (see Sept 25th). Although I was content to speak with the bride and let her know how glad I was to hear she and her groom were headed down the aisle, she left me a voice-mail saying that she had made room for me to attend the wedding! Wow!
It was on a touring cruise ship that travels up and down the Potomac River. The wedding was on top of the boat and the reception was directly below. We ate fabulously! I tried to catch the bouquet (I love pretty flowers) but it tipped my fingers and landed on a table or the floor and I went for it again with the person who ultimately prevailed.
I was very emotional because I was so happy for this particular couple (not a good way to be in front of a buffet). I need a fail-proof strategy for a crowded banquet. The place was packed and every seat was assigned.
When I got home I was exhausted and I had a head-ache from all the excitement. So, I rested the remainder of that day.
But, I got myself together on Day 41 and 42. I walked on my block for 30 minutes both evenings. I have no computer read-out to print here and I forgot to wear the heart monitor (which would at least give me an average heartbeat and estimated calories). I counted my steps though.
Day 41 : 30 minutes: 1410 steps = .805 mi.
Day 42: 32 minutes: 3060 steps = 1.53 mi.
Do something beautiful for your heart today.
~ Cheryl ~
It was on a touring cruise ship that travels up and down the Potomac River. The wedding was on top of the boat and the reception was directly below. We ate fabulously! I tried to catch the bouquet (I love pretty flowers) but it tipped my fingers and landed on a table or the floor and I went for it again with the person who ultimately prevailed.
I was very emotional because I was so happy for this particular couple (not a good way to be in front of a buffet). I need a fail-proof strategy for a crowded banquet. The place was packed and every seat was assigned.
When I got home I was exhausted and I had a head-ache from all the excitement. So, I rested the remainder of that day.
But, I got myself together on Day 41 and 42. I walked on my block for 30 minutes both evenings. I have no computer read-out to print here and I forgot to wear the heart monitor (which would at least give me an average heartbeat and estimated calories). I counted my steps though.
Day 41 : 30 minutes: 1410 steps = .805 mi.
Day 42: 32 minutes: 3060 steps = 1.53 mi.
Do something beautiful for your heart today.
~ Cheryl ~
Friday, October 9, 2009
Day 39: Tried a new approach
During my ride today, I did 5 second bursts at 30 second intervals and increased their duration and frequency throughout the workout. I allowed time for the obligatory warm-up and cool-down. I observed my heart-rate increase earlier. It stayed at an elevated rate longer even though I didn't pedal as long or as hard as I did during some of my previous workouts.
My results for day 39 are:
Time: 25 min.
Average Speed 13.4
Distance 5.2
Calories 139
Average Heart Rate 119
Watts: 56
Level: 5
Do something beautiful for your heart today.
~ Cheryl ~
My results for day 39 are:
Time: 25 min.
Average Speed 13.4
Distance 5.2
Calories 139
Average Heart Rate 119
Watts: 56
Level: 5
Do something beautiful for your heart today.
~ Cheryl ~
Thursday, October 8, 2009
Day 38: Big day of exercise
Early this morning, I worked out at physical therapy and discovered how much work my ankle really needs. At least it isn't hurting (except when doing PT). When I'm not working on the ankle, it almost feels normal.
I rode my bike early in the evening too! But I didn't set goals for this week. And as a wise previous pastor once told me, "If you aim for nothing, you will hit it every time!" So, NEW RULE: My previous weekly goal rolls forward until I set new a new one.
My results for day 38 are:
Time: 30 min.
Average Speed 13.3
Distance 6.5
Calories 167
Average Heart Rate 112
Watts: 55
Level: 6
Do something beautiful for your heart today.
~ Cheryl ~
I rode my bike early in the evening too! But I didn't set goals for this week. And as a wise previous pastor once told me, "If you aim for nothing, you will hit it every time!" So, NEW RULE: My previous weekly goal rolls forward until I set new a new one.
My results for day 38 are:
Time: 30 min.
Average Speed 13.3
Distance 6.5
Calories 167
Average Heart Rate 112
Watts: 55
Level: 6
Do something beautiful for your heart today.
~ Cheryl ~
Wednesday, October 7, 2009
Day 37 (midday): More weight loss
The nurse at my doctor's office weighed me this morning. I am down two more pounds since last week.
Dr. M noticed a difference as soon as she looked at me. Her records have my weight from earlier this summer and according to her, I have lost 13 lbs (6 of which count since Sept. 1st). I showed her my feet and how they are so un-swollen. It's a happy day.
Do something beautiful for your heart today.
~ Cheryl ~
Dr. M noticed a difference as soon as she looked at me. Her records have my weight from earlier this summer and according to her, I have lost 13 lbs (6 of which count since Sept. 1st). I showed her my feet and how they are so un-swollen. It's a happy day.
Do something beautiful for your heart today.
~ Cheryl ~
Tuesday, October 6, 2009
Day 36: Fell into a hole but crawled back up onto my bike
My exercise was different on Day 35. I went for physical therapy so I did the exercises I was assigned in addition to receiving the wonderful treatment they give while I relax (not quite a spa but I felt GOOD!). My legs really felt better than they have in for a long time.
I have been tempted to be a little depressed about the situation with my ankle but the exercise has proven to help keep it at bay. I still have unanswered questions and so far the questions I have asked have brought me better answers than I anticipated. My physical therapist is very positive and it really helped to happen upon some friendly faces who recognized my face during my session. I hadn't seen either of them in a long time.
I got a good look at my feet because the leg press, one of my P.T. exercises, puts them right in front of my face. They are different! I see no sign of swelling. My exercise program, my habit, has brought that under control. They don't look like they have even been swollen at any time recently. This is an excellent sign of improved conditions for my heart.
So, I exercised yesterday but there is no way I can count that here. I'll be going twice a week for the next month or so in addition to everything I'm already doing.
I didn't weigh today because my trusted friend was out of town and we agreed I would weigh a day late. But, I just realized I won't be around to meet her until two days late. But, I am going to the doctor's office and they will weigh me when I am there.
I don't think I want to know my weight this week because my activity has been poor and my performance has been far below any of my previous weeks' goals (I never set goals for last week). Because I had some discouragement this week, I thought knowing my weight (if the same or higher) might add to the discouragement.
My results for day 36 are:
Time: 25 min.
Average Speed 12.6
Distance 5.1
Calories 128
Average Heart Rate 105
Watts: 48
Level: 5
I hear rain outside, so the 15 minute walk in the morning probably won't happen. Wind is expected after the rain stops. So, I'll probably walk closer to dinner time. My doctor's ordered restriction has ended so I can begin walking for exercise again.
Do something beautiful for your heart today.
~ Cheryl ~
I have been tempted to be a little depressed about the situation with my ankle but the exercise has proven to help keep it at bay. I still have unanswered questions and so far the questions I have asked have brought me better answers than I anticipated. My physical therapist is very positive and it really helped to happen upon some friendly faces who recognized my face during my session. I hadn't seen either of them in a long time.
I got a good look at my feet because the leg press, one of my P.T. exercises, puts them right in front of my face. They are different! I see no sign of swelling. My exercise program, my habit, has brought that under control. They don't look like they have even been swollen at any time recently. This is an excellent sign of improved conditions for my heart.
So, I exercised yesterday but there is no way I can count that here. I'll be going twice a week for the next month or so in addition to everything I'm already doing.
I didn't weigh today because my trusted friend was out of town and we agreed I would weigh a day late. But, I just realized I won't be around to meet her until two days late. But, I am going to the doctor's office and they will weigh me when I am there.
I don't think I want to know my weight this week because my activity has been poor and my performance has been far below any of my previous weeks' goals (I never set goals for last week). Because I had some discouragement this week, I thought knowing my weight (if the same or higher) might add to the discouragement.
My results for day 36 are:
Time: 25 min.
Average Speed 12.6
Distance 5.1
Calories 128
Average Heart Rate 105
Watts: 48
Level: 5
I hear rain outside, so the 15 minute walk in the morning probably won't happen. Wind is expected after the rain stops. So, I'll probably walk closer to dinner time. My doctor's ordered restriction has ended so I can begin walking for exercise again.
Do something beautiful for your heart today.
~ Cheryl ~
Friday, October 2, 2009
Day 32: Back on the bike!
My results for day 32 are:
Time: 30 min.
Average Speed 13.8
Distance 6.7
Calories 178
Average Heart Rate 117
Watts: 61
Level: 5
A wonderful person at work lent me her Polar F6 Heart Rate Monitor. Now I can compare the bike's tracking of my heart rate with the Polar model. Now if I can figure out the short-comings of my bike's "cardiometer".
Do something beautiful for your heart today.
~ Cheryl ~
Time: 30 min.
Average Speed 13.8
Distance 6.7
Calories 178
Average Heart Rate 117
Watts: 61
Level: 5
A wonderful person at work lent me her Polar F6 Heart Rate Monitor. Now I can compare the bike's tracking of my heart rate with the Polar model. Now if I can figure out the short-comings of my bike's "cardiometer".
Do something beautiful for your heart today.
~ Cheryl ~
Day 31: Injured and healing
Exercise happened on day 28. I walked outside (very late of course). I really appreciate the difference in how I feel when my whole body is moving without a machine like my bike. My routine is as vigorous as low-impact aerobic dance.
But on the 10th minute of walking up and down the block something suspicious developed on my street and I was alone except for the unfamiliar vehicle being driven aggressively and repeatedly through the alley and on the streets of my neighborhood. So, I went inside. My ankle was hurting.
The next day, my trusted friend saw my weight fall again on day 29. I am back down to 4 lbs lost.
Skipping ahead to day 31, I had medical appointments - not ironically for my ankle. I came away with a diagnosis I really didn't want, orders for physical therapy and an activity restriction. I have to stop walking as exercise for a while - but I can still ride my recumbent bike.
It just occurred to me, I had been carrying around the MRI but never looked at any of the films until the doctor took them out of the envelope.
One of my days (off - between day 28 and 31) were derailed by a broken down car, a tow to the repair shop and picking up a rental. I picked up the fixed car and returned the rental on a different day. I met two people on day 31 who had lost significant amounts of weight. One of them wants to join our walking team. Yeah!
But my ankle really hurts right now and it will rest on a pillow as I go to sleep.
Within 24 hours, I'll make my goals for what's left of this week... In the mean-time,
Do something beautiful for your heart today.
~ Cheryl ~
But on the 10th minute of walking up and down the block something suspicious developed on my street and I was alone except for the unfamiliar vehicle being driven aggressively and repeatedly through the alley and on the streets of my neighborhood. So, I went inside. My ankle was hurting.
The next day, my trusted friend saw my weight fall again on day 29. I am back down to 4 lbs lost.
Skipping ahead to day 31, I had medical appointments - not ironically for my ankle. I came away with a diagnosis I really didn't want, orders for physical therapy and an activity restriction. I have to stop walking as exercise for a while - but I can still ride my recumbent bike.
It just occurred to me, I had been carrying around the MRI but never looked at any of the films until the doctor took them out of the envelope.
One of my days (off - between day 28 and 31) were derailed by a broken down car, a tow to the repair shop and picking up a rental. I picked up the fixed car and returned the rental on a different day. I met two people on day 31 who had lost significant amounts of weight. One of them wants to join our walking team. Yeah!
But my ankle really hurts right now and it will rest on a pillow as I go to sleep.
Within 24 hours, I'll make my goals for what's left of this week... In the mean-time,
Do something beautiful for your heart today.
~ Cheryl ~
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