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 ~

Phase 2 / Workout 6 - March-ing into a new month after Salad Week(s)

Oh! Hello. It has been a while since you've heard from me, hasn't it? Well, thanks for checking on me. Here's the update:


I declared "Salad Week" on Valentine's Day. Since then, on most days, I have had salad for one meal per day. Without so much exercise, I noticed the benefits right away. My feet are very happy as they have been wearing the cute boots! I can say I've begun the transition into new eating habits and regular exercise.


I tried each of the McDonald's salads. I figured: "they're on the menu so people must be buying them." The last time I had one was when they were promoting the Asian salad a few years ago (it is not on the menu anymore).


I like their Southwest Salad and the Bacon Ranch very much. Using the "plate method" of Glycemic meal evaluation (visually measuring portions from each of the food groups), I think both of the salads are low glycemic, especially if I manage the dressing portion properly. 


The Southwest salad seems lighter but still very satisfying. It comes with a lime wedge, corn chips, grilled chicken, black beans, carrots, lettuce and other salad greens, cheese, corn kernels and a dressing that is the texture and color of a french dressing.  The acidic lime juice is a good thing at the beginning of a meal or with every bite because it lowers the glycemic impact of the entire meal.


Now I am inspired to create my own salads. I imagine myself compiling a list of every possible ingredient I have seen in a salad then select the ones I think would work well in combination with one another.


My physical therapy breakthrough happened with a supplement! I tried a widely advertised brand name glucosamine sulfate preparation for the first time and noticed improvement immediately. I will be walking this week


I keep missing goals and giving myself a lot of grace, don't I? Why beat myself up? It seems that has already happened enough (with fork and spoon, my own words (self-talk) - and in some cases, my bare hands - Ooh - too much information). Besides, striving for instant perfection and the disappointment and stress of not achieving it pretty much got me where I am today, emotionally and physically, right?


       Pretty much.... 


My results for March 1st (Phase 2 / Workout 6) are:

Time: 20 min. 
Average Speed 14.2
Distance 4.5
Calories 123
Average Heart Rate 122
Watts: 65
Level: 4 (Program: Manual)

Do something beautiful for your heart today.

~ Cheryl ~

Phase 2 / Workout 5 - Back to the bike (again)

I hereby commit to workouts I can record so I have something to put here. Physical therapy and shoveling snow count for something but I cannot measure these activities. I have been going to PT and shoveling snow but not riding the bike. When I went out on Sunday to shovel, a neighbor across the street commented about my weight loss. People are noticing that my body is changing. I should weigh-in again soon.


My brother surprised us and took care of today's shoveling for us - Thanks Buck!


My results for February 11th (Phase 2 / Workout 5) are:

Time: 20 min. 
Average Speed 14.2 
Distance 4.5
Calories 112
Average Heart Rate 119
Watts: 64
Level: 4 (Program: Manual)

Do something beautiful for your heart today.

~ Cheryl ~