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 / Post 4: My GIGL To-Do List

  1.  Acquire and set-up my journal as instructed in the Complete Idiot's Guide to Glycemic Index Weight Loss (this has a to-do list of its own).
  2.  Create my GIGL "treasure map" (this is going to be FUN!).
  3.  Plan a week's worth of GIGL menus.
  4.  Write a shopping list based on those menus.
  5.  Obtain/organize equipment and utensils for measuring food.
  6.  Start a binder for printed resources from the internet. This will include: 
          - newsletters
          - menus
          - a copy of the food guide pyramid for weight loss
          - recipes (w/ GI estimates)
          - lists of food items and their GI values.
  7.   Dry clean the garment(s) I used to fit into at my ideal size (I will post a photo).
  8.   Schedule my daily meal and snack times (I may consider sharing this on-line).
  9.   Write my affirmations (personal - for my journal only).
10.   Customize my personal exercise repertoire (low impact, allows intensity, contains variety while protecting and supporting body parts undergoing physical therapy).
11.   Set my start date for eating according to Glycemic Index and Glycemic Load (GIGL).
12.   Develop a stress-management strategy.
13.   Empty and clean the refrigerator; reorganize with reserved shelves/drawers to accommodate my new plan.
14.   Reorganize the pantry similarly (actually they're kitchen cabinets).


You can see I have my work cut out for me. Some of these objectives will be completed before I start my GIGL eating program. Others will be finished later. 
I am hesitant to set a date in the near future because there is so much to do. But just as hotels and restaurants open before their "Grand Opening", I guess I could start my low glycemic eating before my official start date. I'll be just as committed but I might make a couple of rookie mistakes and follow-up with the necessary adjustments. That makes sense, doesn't it?


Do something beautiful for your heart today.


~Cheryl~

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 ~