Phase 2 / Workouts 13 & 14 - The women keep walking!

With the exception of Friday, at least one neighbor and I have walked daily since Monday.

Thursday was supposed to be the first day of rain but it was clear and bright until just before sunset. My 13th walk was my most productive yet: 3700 steps.


We had rain forecast for the entire weekend. But, I found a pocket of time Saturday evening and neighbor #2 was available. I walked with her and returned to the triangle after she went home (she did more than 20 minutes). I continued for another 15 or so. I estimate that I walked 2800 steps though.


My ankle started to experience intermittent pain in my 7th lap. After making slight adjustments and finding it returned, I went home after 8 laps. I did not push myself to do 10.


This is me patting myself on my back.


Do something beautiful for your heart today.


~ Cheryl ~

Phase 2 / Workout 12 - And then there were three!

Three happy ladies walking around the 300 step triangle at the end of our block seemed to delay the sunset. Oh, but it is setting later every evening. Since the equinox is approaching in less than two weeks, we're getting an extra three minutes of daylight with each passing day.


The menfolk have taken notice too as they gather briefly to chat for a few moments on their way out to late errands in their cars or into their homes for the night, they called out encouraging greetings to us. 


We have a really good neighborhood. Most of the people care about one another. We have one lady who "lives" on her porch from Spring til Autumn as long as it is good weather. She is the heart of our neighborhood watch. Although she was not out today (it is still Winter-time), her son drove past us during our walk and cheered for us.


Another man (stranger) was wandering about the neighborhood asking about a room for rent. If only he had been traveling in a straight line! He approached me four times (looping in and out of my walking path) with his thinly veiled come-ons. Clearly not my type, but handsome, he didn't seem to recognize my value because he didn't approach me the right way.


Walking together with neighbors is not a new thing on our block. It just is for me. Other neighbors have done this in the past. Our new walker (walker #3) lapped us (walker #2 and me) but engaged in conversation (with #2) so I took off at the end to boost my intensity without leaving them alone. I walked them back to the block and returned to the triangle alone for a total of 10 laps! 


Wow. Counting my steps today: 3700 in less than 50 minutes.


Do something beautiful for your heart today.


~ Cheryl ~

Phase 2 / Workout 11 - Walking gets funner when the sun is still up

My walking buddy met me again. She's a senior and told me about her friend who was on the phone with her when it was time for us to walk. She is a walker too who was proud of her friend for starting a walking program. I thought she was talking about a peer but she explained that this walker friend was over 80 years old and could out-walk her. 
I'm not worthy!


We did a bit more than 15 minutes because we were both up to it. I walked her home and did another 25 minutes by myself. My total recorded time is 40 minutes for today but I went a little longer. My total steps: 3,000!


We started about one half hour before sunset and a few neighbors saw us. One, another senior neighbor, was looking through her window and called my walking buddy to find out if she could join us. YES! Of course! I envisioned more people joining me. It makes sense for social reasons and safety reasons.


So, tomorrow there will be three of us walking or more.


Do something beautiful for your heart today.


~ Cheryl ~

Phase 2 / Workout 10 - My first walk of the new year plus a surprise!

Currently not in physical therapy, I have had easy and difficult days. I am trying to go without PT to see if I can maintain on my own. And on one of the first beautiful days of the year, I chose to walk today and had a surprise: my first walking buddy! My neighbor, J.S., who was mentioned (as I wrote in a previous blog) she wanted to walk also, crossed paths with me this morning and said she wanted to join me. It is so much safer to walk with someone, especially in the city and at dusk. We can also gauge our intensity while walking by how well we can continue to chat. She was a delight.


She had been concerned that I might walk too fast for her but I assured her that I can increase my intensity if needed without increasing my speed. It was her first time in a long time and I encouraged her to inform her doctor and she said she already had an appointment in a couple of days.


I continued after our fifteen minutes of walking together and walked an additional fifteen alone for a net total 30 minutes (2000 steps).


Do something beautiful for your heart today.


~ Cheryl ~

Phase 2 / Workout 9 - Plus a whole lot of un-measured activity

Taking my dad to the doctor is an activity I wish I could 
measure. I enjoy doing it and I have observed I am plum tuckered-out afterwards. So, doctor visits involve a lot of activity. After all I am not sitting at a desk, he and I are walking, or sometimes I'm walking and he is enjoying being pushed.


On Saturday the 6th I spent time with a recently widowed friend and her two daughters (one is a newborn and the other is in the 4th grade). I introduced them to a music program that I participated in as a child. We weren't just sitting; we were walking up and down steps observing things and laughing and talking. I wanted to spend time with them (which I have not done in a very long time) and give them a happy day after they've experienced so much sadness and loss. 


My activity when I was with them should count for more than just friendship but I can't measure it. Oops! I just remembered I have a pedometer now. Although it only measures steps, that is a measurement. ...should've brought it with me.


My results for March 5th (Phase 2 / Workout 9) are:

Time: 20 min. 
Average Speed 11.2
Distance 3.6
Calories 89
Average Heart Rate 109
Watts: 37
Level: 4 (Program: Manual)


I am pretty sure that since this workout was after our doctor visit, I was already tired so the numbers were much lower.

Do something beautiful for your heart today.

~ Cheryl ~

Phase 2 / Workout 8 - Workin' hard for my body!

The list of salad ingredients will be large so I will build it a little at a time:


Nuts/Seeds: Pine nuts, walnuts, almonds, peanuts, pecans, sesame seeds...


Fruits:dried cherries, dried cranberries, diced apples,  pineapple, mandarin orange sections, raisins...


Vegetables (non-leafy): tomatos carrots, corn, artichokes...


Legumes: black beans, kidney beans, garbanzo beans...


Leafy greens: spinach, romaine, iceberg...


Grain products:corn tortilla chips, croutons... 


Cheeses: cheddar, colby-jack, feta, parmesian, cream cheese...


Dressings:french, italian, ranch, vinaigrette. russian, honey mustard...


I am ready to create some amazing salads from these lists albeit hypothetically. I have to have the ingredients in the house. Next I will create my first custom salad from listed items I like, post it here with a photo.


My results for March 2nd (Phase 2 / Workout 8) are:

Time: 20 min. 
Average Speed 14.8
Distance 4.8
Calories 132
Average Heart Rate 126
Watts: 71
Level: 4 (Program: Manual)

Do something beautiful for your heart today.

~ Cheryl ~

Phase 2 / Workout 7 - Note to self: "Just hop on the bike!"

It's so simple: all I need to do is hop on the bike! One moment I was in another room, the next I was in the hall pumping pedals! No procrastination - I just got it done.


For some reason, I couldn't get my heart rate as high as I did yesterday so I don't feel as though I expended as much energy. But I did work hard. I am getting over something in my sinuses (but that has been going on since last Thursday). The bike rides definitely help.


My results for March 2nd (Phase 2 / Workout 7) are:

Time: 20 min. 
Average Speed 14.1
Distance 4.5
Calories 121
Average Heart Rate 110
Watts: 63
Level: 4 (Program: Manual)

Do something beautiful for your heart today.

~ Cheryl ~