Phase 2 / Workout 25 - Another morning and the Arm Pumps are Contagious

J.S. and I did another morning walk today. She is committed to 6 laps around the triangle now (up from 5). It was very windy. We needed our hoodies today. The partly sunny sky and the much lower temperatures made our regular route viable. I even picked up trash. On the way home, I showed her the arm pumps I usually do when she isn't walking with me and she tried them.

It took me a long time to develop and master the 8-beat routine.which I can do now with ease. It was challenging enough to engage my brain but I've been doing it so long I think I am almost unconsciously doing it. My body doesn't miss any of the benefits though.


J.S. learned the moves but had trouble putting her feet with her arms. She said she could do them while watching TV. I suggested she do them seated through the commercials and wait to add them to our walking routine.


Here is a description of the "choreography": 


1.  Hands (or fists) touch or are just in front of shoulders with elbows pointed down.
2.  Right arm points straight up / Left arm points straight down
3.  Right arm bends; hand points left above head/ Left arm swings out points left
4.  Same as 2.
5.  Same as 1.
6.  Left arm points straight up / Right arm points straight down
7.  Left arm bends; hand points right above head / Right arm swings out points right
8.  Same as 2.


Repeat


Each move corresponds with one beat or step. The executed routine looks like a majorette or flag march.
When I do this, and I do it often, I don't have to walk fast to get an intense workout. I feel really good in my heart and lungs after doing it.  A few days ago, I pumped my arms on two legs of the triangle on almost every lap for 10 laps! 2/3 of my workout was with arm pumps! There was a time when I couldn't do that. Hey!


Do something beautiful for your heart today.


~ Cheryl ~

Phase 2 / Workout 23 & 24 - From the evening to the morning

J.S. and I did another dusk walk on Wednesday and discussed our schedules. She has a regular Thursday evening appointment and rain was forecast for Thursday evening this week so we arranged to walk in the morning instead of the evening.

The sun was bright and warm. We had been used to shade on most of our triangle route but there was none and the sun was rising higher in the sky instead of setting as is common to our evening walks. I noticed a lot of shade across the busy street that borders our triangle so we walked there and counted steps. Instead of finishing our first triangle lap, we crossed the street and walked down the other side.

When we got to the corner, we noticed the intersecting street had many very large and gorgeous trees with leaves that had just begun to bud. They provided moderate shade for us to walk comfortably without risking overheating. Our total step count for these two new streets was 540. We walked 2 round trips (that's 2,160) plus our steps before and after. J.S. went 2,810 steps and I added steps after leaving her in front of her door so I went above 3,000.

My ankle looks really good. It is smaller than it has been in a year (although it has not matched my other ankle since the initial injury in my teens). Maybe the extra weight was really pushing my ankle to the edge. I heard that losing just one pound takes many pounds of weight off the legs. Maybe my ankle is saying "Thank you!" or "Whew!"


Neighbor #4 "D.P." called to follow-up so she can walk with us.

I weighed myself and the loss continues! I have reached the 10 lbs. down mark after shedding two more since last week's weigh-in. Can I keep this going? Stay tuned and...

Do something beautiful for your heart today.

~ Cheryl ~

Phase 2 / Workout 22 - At dusk we walk!

DC was very hot today. Yes, it's early April and maybe nature is apologizing for the groundhog's bad behavior but we've been enjoying a generous taste of summer. If they call it "Indian Summer" when it gets warm in the late fall, what do we call it when we get early heat: "Caribbean Spring"? Look at me. I've coined a term!


Because of the heat, my neighbor "J.S." and I agreed to wait until sunset for our walk. There was this delightful breeze. She suggested going 6 laps around the triangle for the first time. Her max has been 5 laps until today. We also walked a little faster than we usually do. I suggested that we walk early in the morning on really hot days. She is a senior so I am wise if I gauge my level of caution to hers.


My total steps were 2,250 in about a half hour.


Do something beautiful for your heart today.


~ Cheryl ~

Phase 2 / Workout 21 - Giving Thanks on Easter - Big Workout & No Pain

I walked by myself on Easter evening while listening to my iPod. I didn't invite my neighbors because it was a holiday and most were probably with their families. Not that they weren't available, I just chose not to ask. In the future, I will plan holidays in advance. Maybe they would have loved to go for one of our walks especially after a big holiday meal and have their family members come, too. Now there's a new family tradition I don't see anywhere on my block.


The podcast I was listening to, www.dailyaudiobible.com (April 4th, 2010 installment) was great. It included special holiday music and childrens' stories in their own words and recorded in their own voices in addition to the regular adult reader. I thought I would stop walking at 7 or 8 laps around my triangle but the stories were so good (especially the last one), I just kept going. I completed 10 laps easily and my ankle didn't hurt at all!


My steps totaled 3,300 in 30 minutes. I pumped my arms for about 2,000 of those steps. I will have to blog about the choreography of my arms in case someone else wants to try it. The arm work takes my intensity way up no matter how quickly I walk.


I walk faster when I walk alone and that's OK because I have been losing weight while doing nothing more than walking slowly with my neighbor(s) for exercise during the last few weeks.


Do something beautiful for your heart today.


~ Cheryl ~

Phase 2 / Workout 15 thru 20 - Big News after not having blogged in a while

I have continued to connect with my neighbor "J.S." who is motivated to walk even if I am not available. I love that. She saw that I walk after she goes home. If I am unavailable, she'll start without me and I'll catch up with her. I walk her home (we enjoy talking) and then I go back for more laps if my ankle and schedule allow. I also do my arm pumps when I walk by myself.


Two more neighbors expressed an interest in walking with us. That's a total of five! We may have to use Twitter to coordinate our walking schedule. I'm dreaming. I may be the youngest among the walkers, so we'll probably use a telephone tree.


I have been taking plastic bags and rubber gloves to pick up trash as I walk. Surprisingly, I've found that all the bending really gives me a workout that is more intense than walking. Its not that much trash. I love my triangle and it is looking much better without the empty beer bottles, candy wrappers and fast food containers.


Last Saturday, I took advantage of a 50% off sale at my favorite women's store on-line. I had never done that before. They offered free shipping to any of their locations. When I went to pick up my items, I dove into the clearance rack as I usually do. The staff was wonderful in assisting me with putting together beautiful clothing combinations. The savings were even greater than half. But this is not a blog about bargains. The reason I am sharing this is:


I have begun to fit into smaller clothing! I can now wear one size smaller that I have been wearing (and last year almost out-grew). I haven't even tried it in years! This, added to so many people noticing my body change, helped a lot considering the pounds have not been coming off the way I hoped or expected since the beginning of my journey. But wait...


My trusted friend and I went to the scale today and (drum-roll - symbol crash) I am down 8 pounds! 


The plateau has given way and I am finally losing some significant weight. She and I talked about the fact that the metabolism change (and the noticeable loss of low density fat replaced by higher density muscle) I have clearly been experiencing set up the momentum that has now begun to manifest when I step on the scale. She and I think the same when we go to the scale. She says something and I was just about to say the same thing.


Although I have not blogged in a while, my walks have been at least five laps around the triangle or up and down my block in front of the house. Today, I walked 8 laps around the triangle. I entered my walking totals for each day on www.startwalkingnow.org. Anyone can track their activity and nutrition on that site.


Do something beautiful for your heart today.


~ Cheryl ~