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 ~

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 ~