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 ~

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 ~

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 ~

Day 27: Walking acquainted me with my block in new ways

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 ~

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 ~

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 ~

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 ~