Zone 2 for 2022.

A new year brings new opportunities. I’m happy to move beyond 2021 and map out my next 12 months of health, wellness, work and fun. Looking back at 2021, I learned a lot and experienced plenty of high and lows, peaks and valleys.

A few of my peaks. Hiking the Grand Canyon from the South Rim to North Rim and then back with family, covering 46 miles and 13.6K vertical feet in record heat (114 F). An incredible feat, and experience. Another was running my first marathon. It was the 50th anniversary of the NYC Marathon and the return of the race after Covid-19 shut it down in 2020. I never thought I could run 26.2 miles but wanted to so I joined Team Determination, an American Cancer Society team, and followed a wise training plan and hit my goals; 1) Show up on race day healthy; and 2) finish the race healthy. Bam! I’m hooked.

Heading down South Kaibab to North Kaibab covering 23.50 miles on Day 1

Now for my valleys. They were tough and they came all at once. I broke my shoulder skiing in March when a snowboarder flattened me on Scotty’s Runs at Mammoth Mountain. Then in the weeks that followed I received a crazy blow in my work life that knocked me off my game for months. That was my breaking point. I was a mess with my confidence and mental health at an all time low. Not easy to share but my truth.

A friend recently asked how I managed to pull myself out of this dark place. It took time and I drew upon my support system. My friends and family were there for me, listening and supporting me patiently. Therapy helped me sort out my feelings, what was reality, what was not, and tools to find my way back to myself. Then there was exercise. The Grand Canyon and the Marathon were big in my mind, body and soul recovery. The effort of setting such clear fitness goals helped me focus on a positive experience daily and reign in runaway thoughts. The training revealed how much I enjoy, and benefit from, endurance fitness.

I discovered that endurance training is my thing going forward. This type of training is realistic and rewarding. I’m an endorphin junky so it is a nice surprise to realize how helpful consistent walking, hiking, or jogging is to my overall health.

This is the inspiration for kicking off my 2022 Zone 2, 30-day FitLife Challenge, #Z2FLC. I’m inviting you to exercise 5 days a week for a realistic amount of time – for you. That can be 20, 30, 45 minutes a day, consistently. Zone 2 is moving at pace that is conversational and over time has significant benefits to your overall endurance and wellbeing.

The big benefits of Zone 2 are the following;

  • It builds aerobic base and endurance which enhances ability to sustain sub threshold pace for longer periods.
  • It is the foundation to build threshold fitness.
  • Allows you to recover more quickly between higher intensity efforts
  • By sticking to lower heart rates, over time you will increase your pace at the same heart rate output. This is due to increased aerobic efficiency, and it sets off many positive training adaptations

So join me and focus on consistency over intensity. Start with a 20 min walk or bike ride each day. Once this becomes part of our routine we can increase the time or the effort. Let’s build something simple that we can do daily, and enjoy. Let’s build a personal system.

My first marathon, The TCS New York City Marathon November 7, 2022

“The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.”
― James Clear, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Fitlife 9 Daily Healthy Habits

  1. HH1: 7-9 hours of sleep. This sets the stage for everything else.
  2. HH2: Stay between 3-6 on the satiety scale. 0 is starving, 10 is stuffed and uncomfortable
  3. HH3: Drink 64 ounces of water daily
  4. HH4: Eat a healthy breakfast
  5. HH5: No snacking after dinner
  6. HH6: Eat at least 6 servings of fruits and vegetables daily
  7. HH7: Avoid desserts and alcohol
  8. HH8: Avoid foods with hydrogenated/partially hydrogenated oil in the ingredients
  9. HH9: Avoid adding unhealthy fats to your food

The “Why” behind setting goals.

A new year brings with it the chance to reflect on what do I want to add, change, create for myself in the months to come. I run Fitlife Challenges throughout the year but I see far more interest from my friends, family and members to invest their energy in their health come January.

It makes sense because we have this fresh new start after the holidays to look at January as a blank slate to map out what we want to accomplish. My wish for Fitlifers is to reflect on the next 12 months and taking the advice of Kelly McGonigal, Stanford pHD, in her newest book, The Joy of Movement, project out one year from now and decide what is one change you would most like to see happen so your future-self is grateful you made this change?

Is it adding a type of joy to your life (playful, creativity, adventure, etc) or potentially reduce a suffering (health related medications, the blues)? This vision helps support your resolve to change your approach to behavior. So when you start to list your goals, try to see how they align with your future-you values. This helps shift the focus from a shame-based, personal judgement that comes from diet deprivation or exercise torture perspective to the joy or freedom these new habits can empower.

Personally when looking at future-me I want to be sharp, strong and healthy so I can live a very active life involving travel and adventures with my girls, husband and friends with no limitations. Emotional health is also key. I find daily exercise keeps me grounded and emotionally more stable so I can show up better as a mom, and stronger at work. Therefore I want to keep that working for me (and I’m pretty sure everyone in my life wants me to keep that up as well!)

So take some time to reflect on your “why” and tie it to your goals. I think you may find it easier to wake up one hour earlier every day to move or to take pause when you find yourself eating something that makes you feel icky afterwards. I hope it helps.

Let’s do this! Welcome to your newest 30 Fitlife Challenge #30flc.

To your health.

Fitlibby

Fitlife Challenge Calendar – Daily Tracker

If you don’t know where you are going, you may not get there.

This tracker helps you establish a fitlife roadmap on what is important to you and provides you the simple tools to track your daily progress for 8 weeks.

It typically takes at least 6 weeks to really form a new habit (good or bad) so this will help you track your daily efforts based upon your personal fitlife goals.

The FitLife Challenge

How We Roll!

The Fitlife Challenge

Please consult with your health professional before starting FLC or any new fitness/exercise routine. Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if it’s been awhile since you’ve exercised and you have health issues or concerns, it’s a good idea to talk to your doctor before starting a new exercise routine.

Program Outline – Three Pillars

  1. Exercise: 5-6 days a week. The ultimate goal is 6 days a week of exercise for the rest of your life! Start with 5 days/week goal and build up to 6 days/week. Commit to 3-4 days of cardio, 2 days of strength.
    1. Time: Aim for 45 minutes per session. If you are just getting started with an exercise program and need to build an aerobic base, start with 30 minutes a day for the first 2 weeks and gradually add 5-15 minutes to get to 45 minutes.
    2. Cardio: Move with intention – fast power walking, then add a few minutes of jogging to your pace. Progress to more jogging than walking. If you are aerobically conditioned, add a few faster intervals to your practice to activate your anaerobic threshold.
    3. Strength: This is vital to long term health. If you are just getting started, begin with the basic daily strength challenge outlined below and focus on form not on number of repetitions. Start with 5-10 reps and build up weekly. If you are conditioned, incorporate 2 days of strength training, HIIT, bootcamp, or other weight bearing workouts to your schedule.
    4. Recovery: Your muscles, body, and pysche need a break to recover, rebuild and replenish. Be sure to add in 1-2 days of gentle yoga, meditation, walking, riding, or some restorative activity to your mix.
  2. 9 Healthy Habits (HH). These are lifestyle habits based on basic clean eating versus diet depravation. Follow them and you will see change. Cut corners and, well you know, your results won’t be as exciting in the end.
  3. Daily Strength. There are 3 basic yet very effective daily strength exercises you can do at home before work, school, or starting the day. These 3 exercises impact multiple parts of your body and result in healthier muscles, bones, and greater agility
    1. Mondays & Thursdays: Push-ups and/or Planks. Start with modified form on a chair or wall for pushups or on your knees for plank. Do 10 reps and add 5 weekly. Progress the form as you get stronger.
    2. Tuesdays & Fridays: 100 Squats
    3. Wednesdays & Saturdays: 100 Sit-ups

You got this! Be kind to yourself. No judging or self shame when you miss a day. Each day is a new day. Let’s do it, grab a partner, and let’s have fun doing it.