Tag: FLC

Wellness

Fitlife Challenge: YOUR24 – #Y24

fitlibby

Happy New Year Fitlifers. I’m excited to continue my health and wellness journey with you and invite you to join the newest Fitlife challenge, YOUR24 (#Y24), to start the year strong together. I will use this to help me train for my upcoming United Airlines NYC Half Marathon in March and my next Marathon Major, The Bank of America Chicago Marathon, in October 2024.

This challenge builds upon what you have already proven you can do (#30HHH), and is intended to continue your health and wellness journey to the next level. (Absolutely all levels welcome).

The Fitlife “YOUR24” or #Y24 challenge includes:

  • Dates: Sunday 1/7/24 to Sunday 3/3/24 (8 weeks)
  • Healthy Habits: Learn and adopt the FitLife 9 Healthy Habits. Adding 3 new habits each week for the 1st three weeks.
  • Cardio: Four (4) days of moving (cardio) per week. You can pick your move from walking, skiing, swimming, skating, running, rowing, etc.
  • Strength: Three (3) days of strength. Will determine best quantity based upon your personal level and comfort. Program includes basic sit-up, plank/pushups, squat rotation. (Optional – incorporate your personal strength practice if currently training).
  • Content: Guest speakers (zoom)
  • Accountability: Fee + A personal tracker
  • Community: Support and accountability to ourselves and our tribe.
  • Prize: A Fitlife premium upon completion – oh yes…it’s a surprise!

We all know an investment keeps us accountable and motivated. To keep you engaged and focused on this program I will charge a flat $100 fee (that’s $1.78/day for 56 days. You are worth it 🙂

So, are you ready to get a little healthier, stronger, supported? Grab a friend, family member or colleague and let’s do this.

  • Want to learn more? Fill in the form and ask me your questions.
  • Want to enroll? See the enroll button below and save your spot today. 🙌 

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  • Crossing the finish line at the 2023 BMW Berlin Marathon
Enroll and pay now!

Together we can go further. Take the next step to your FitLife.

xx Libby

Wellness

Happy Healthy Holiday Challenge.

fitlibby

As the holiday season approaches, we all know it’s a time filled with joy, festivities, and, let’s be honest, a bit of chaos. Amid the celebrations, it’s easy to neglect our health and wellness. That’s why I’m excited to invite you to embark on a journey towards a happier and healthier holiday season with the Fitlife 30-Day HappyHealthyHoliday Challenge (#30HHH)!

Challenge Overview:

  • Dates: November 25 through December 25
  • Challenge Length: 30 days
  • Weekly Commitment: 5 days a week (your choice)
  • Exercise Duration: 30 minutes or more
  • Exercise Type: Anything that makes you move, smile, and gets your heart rate up! Whether it’s walking the dog, hiking, dancing, or practicing yoga – the choice is yours.

Why Join the #30HHH Challenge?

This challenge is about prioritizing active movement without pressure. It’s an opportunity to take a break from the holiday stress, embrace activities you enjoy, and connect with a supportive community. You don’t need to be a fitness expert; you just need to be you. Honor your health, pick your pace, and let’s make this holiday season about feeling good together.

Community and Prizes

The biggest bonus is the community itself. Join the Fitlife #30HHH to share your progress and be part of an encouraging and fun community.

Plus, here’s some extra motivation: if you successfully complete the #30HHH Challenge by logging 5 days a week for 30 minutes each day, you’ll be entered to win a fantastic prize from Reprise Activewear valued over $150!

Reprise makes plant-based sustainable activewear to save your skin from plastic.

Tracking

Choose one method that works best for you:

  1. Strava: Follow me on STRAVA, and I’ll invite you to the Fitlife 30HHH private group.
  2. Facebook/Meta: Join “Living the Fitlife” Private Group after becoming friends on Meta.
  3. Instagram: Follow @fitlibby and post your daily move in the #30HHH Daily Poll.
  4. Anti-Social Media? No problem – just text or email me, and I’ll track your progress in my excel tracker.

Let’s make this holiday season about self-care, fun, and building a healthier community together. I can’t wait to see you all thriving in the Fitlife #30HHH Challenge!

To Your Health!

Fitlibby

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Zone 2 for 2022.

fitlibby

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

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The “Why” behind setting goals.

fitlibby

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

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FLC Healthy Habit 9

fitlibby

Avoid unnecessarily adding fat to food

Do not overthink this one. If you add less fat to foods, you will eat fewer calories and hence lose more weight. Fat is necessary in our diet and most of us eat adequate amounts of fat through cheese, meat, poultry, fish, nuts, and dairy products.

Remember healthy fats help with satiety and most foods that contain fat also contain protein and additional vitamins and minerals such as iron, zinc, B12, and more. Some of the healthiest fats include olive oil, peanut oil and canola oil. Nuts and seeds are a good fat source as well. The fats found in fish such as salmon, tuna, and makerel are also considered healthy. Vegetable oil fats are second best.

Animal fats, coconut oil and palm kernel oil are not as healthy. Hydrogenated and partially hydrogenated oils found in products like margarine and many processed foods are the worst. Hydrogenated fats go through a heating process that has been shown to negatively impact cholesterol levels and overall health. The body just doesn’t know how to process these fats versus naturally occurring fats. Spinning(R) 8-week weight loss program

How to do it:

  1. Stick to the healthy fats such as olive oil or canola oil for cooking and baking.
  2. If having a salad, add olive oil and vinegar versus ranch dressing.
  3. Avoid margarine and “tub” spreads.
  4. Avoid frozen foods, breaded foods and french fries. Most have been pre-fried before they were frozen.
  5. Pick peanut or almond butter for toast versus cream cheese or butter.
  6. Pick hummus or salsa for vegetables versus creamy dips
  7. Avoid deep fried foods

AvocaDOPE people!