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 ~

Day 20: Time to confess my dirty little secret

I stayed up way too late last night. I had a one-night stand...


...with some pecan chocolate chip cookies. They usually stay in the house for weeks or months. I will feed them to my dad two at a time with some sugar free ice cream (he can have that sometimes). Rarely, I will eat one and that'll be enough for me. I wouldn't be writing if I had just eaten one or two.


I think I ate five of them and that is not acceptable. This is my biggest transgression so far. Although I have not yet imposed dietary goals/restrictions, I am choosing to eat appropriately until I do. I know I crossed a line.


My results for day 20 are:

Time: 20 min. 
Average Speed 14.1
Distance 4.5
Calories 121
Average Heart Rate 117
Watts: 63
Level: 6


I'm thinking about and praying for my aunt today. She recently turned 100 years old and had some health crises during the past few days. She didn't say anything about it when I called her on the phone. I had to find out from another family member in an e-mail I read just after my work-out. When I learned the name of the Heart Walk team I ultimately joined, I thought of her because she wears a pacemaker (see my first blog entry to what else I thought).


Do something beautiful for your heart today (and for an elderly relative).


~ Cheryl ~

Day 19: Feeling much better & had a good bike-ride

Oh what a beautiful day! My head feels 99% better and I am able to function very well.


I attended a cook-out and didn't eat too much. I wore my jeans and I could feel a difference: they are less snug!


In a few days, I will have made this a habit. The scientific rule is that after 21 days of doing something, it becomes a habit.


My results for day 19 are:

Time: 25 min. 
Average Speed 13.1
Distance 5.2
Calories 135
Average Heart Rate 112
Watts: 53
Level: 5


Do something beautiful for your heart today.


~ Cheryl ~

Day 18: OK, where did Friday go?

I guess I'll have to call my Doctor again. I'm still feeling off in my stomach and I have this persistent, nagging little headache. I am functional but have been slightly impaired. I've been like this for a week! Some days are worse than others.


I stopped at the grocery store and picked up some generic (store brand) Lean Pockets on sale. When I got home, I don't remember falling asleep but I woke up well after midnight making Friday my official day off this week.


Maybe, if I stuff myself with vegetables and water, I'll see an improvement.


So, my heart feels great! My tummy and head... not so much.


Do something beautiful for your heart today.


~ Cheryl ~

Day 17: Easier, Earlier & "Effort-ful"

My results for day 17 are:

Time: 20 min. 
Average Speed 15.5
Distance 5.0
Calories 143
Average Heart Rate 116
Watts: 80
Level: 6



Do something beautiful for your heart today.


~ Cheryl ~

Day 16: Broke a habit this week

Bad, good or neutral, I broke a habit today. I skipped my day 2 bike ride during weeks 1 and 2, but not this week.


Something else has changed, too. Did you notice? I updated my photo on this blog. I can say I can see a small difference in my face aside from the make-up.


My stomach is feeling closer to normal now. It could be the increase in fluids or something else.


I am humbled to have learned accidentally that the Heart Walk website does not accept single dollar donations. When I made a contribution, it was for the drawing for a week's vacation. The donation was a required minimum amount. I didn't know that smaller amounts could not be entered on-line. 


I e-mailed about sixty people inviting them to make a single dollar vote of confidence donation since my team has reached and exceeded its fund-raising goal.  I apologize to those who may have tried to make that donation only to discover what I didn't know until today. I am very embarrassed.


Plan B - For those who want to make a written pledge by e-mail: CherylsMakingPaces@gmail.com. If you want to make an off-line donation of any amount at any time by snail-mail, you may use my work address. Checks should be made to the order of the American Heart Association (you can put my name on the memo line).


Cheryl Crockett
CACI - Empl. Svcs
1100 N. Glebe Rd. 1st Fl.
Arlington, VA 22201


My results for day 16 are:

Time: 20 min. 
Average Speed 13.4
Distance 4.3
Calories 113
Average Heart Rate 117
Watts: 56
Level: 5


Writing this blog is what I do when I cool off from riding. 
My heart feels stronger. I hope yours does too.


Do something beautiful for your heart today.


~ Cheryl ~

Day 15: Despite minor challenges - a weight-loss pattern!

Tuesdays have become beautiful.


Although neither of us had forgotten, I couldn't find my trusted friend right away so I ran to the scale to see my results and when I caught up with her I took her back to see for herself! 


She looked at the results, gave me a big hug and told me she had been thinking about me earlier that day (she was looking forward to my weigh-in - I love that!). We agreed that gradual weight-loss is the healthiest way and the longest lasting.  Oh - it's another two pounds. 


I needed to share this healthy, gradual weight-loss fact verbally with someone because I knew I'd be on my bike watching the premiere of "The Biggest Loser" this evening where the average person will have lost 15 lbs in 7 days. At this time, I am reminded that the people on the ranch are on full-time fitness duty and I am part-time.


I have to enter my weight into my bike at the beginning of each ride. Each week I have enjoyed entering lower numbers at the beginning of my first ride of the new week. My other thought was that if this is my average, I'll lose 100 lbs by September 1, 2010! What a lovely thought. Like I said, Tuesdays are beautiful.


My results for day 15 are:

Time: 20 min. 
Average Speed 12.6
Distance 4.0
Calories 101
Average Heart Rate 110
Watts: 48
Level: 5


I hope your Tuesday was beautiful, too.


Do something beautiful for your heart today.


~ Cheryl ~
P.S.: I called my Doctor and left a voice-message.