Phase 2 Fitness, part 2

I often return to the concept of Phase 2 Fitness (you can read more abut it here). Movement is such a key part of life. Last month I spent some time in Mexico, and while I was there I took a few yoga classes, and walked several miles a day, comfortably (well, not my feet, but the rest of my body. A lesson in packing that I won't forget any time soon). Phase 2 fitness is a level of consistency most people give up on before they settle into a routine. It involves a lot of trial and error to find a routine that works for you. This isn't somethign perscriptive; this isn't a one-page hand out that you can download from a website. It's something you need to dedicate time to, something you need to feel out for yourself. Something that's going to require tweaking, trial and error and self-reflection to buidl correctly. It's a great thing to journal about.

What does a well-rounded Phase 2 Fitness routine look like?

You should have 3 types of movement in your life.

For Play: I occasionally get my ass in gear enough to go riding, not nearly often enough but it is something that I do to get moving, get outside and it's something that I'm not attached to the outcome.

I have a pair of pickleball paddles that Ben and I enjoy playing with, there's a few free outdoor courts in our area that make it a low key enough hobby to be considered play. We don't keep score and we just wing the ball back and forth until one of us is tired and wants to go home (usually me)

Play can really be anything you want it to be, and is one of the ten laws of Primal Living. Play is immensely important for forming bonds between people, forging new neural connections and makes people happier. Finding your play should be one of your top priorities. Maybe you already have a few Play activities and just need to rediscover them!

For movement: Most adults are sedentary. Even if you think you're moving it's probably not enough for long-term optimal health. If you work a desk job, commute or otherwise spend your day sitting, it's hard. I'm always shocked; on a day off in the winter with no where to be I can easily clock only 3K steps. If you're not actively trying, modern life makes it so easy to sit on your derriere and do nothing.

Yoga, Pilates, walking, biking, hiking. A low impact movement practice that you truly enjoy. One that YOU enjoy, not one you think you're supposed to do. Something you miss doing on days when you can't get it done. Something that fits in your budget, fits your lifestyle and makes you happy. The biggest mistake people make when selecting a movment practice is finding one that someone else suggested or one that looks good on paper but doesn't make sense for their life.

For Working out: Ahhhhh, that's right. None of these other things are work outs. Movement, yes. Movment is a human thing. we do to sustain our minds, bodies and spririts. A work out makes us sweat. A workout leaves us fatigued, a workout creates changes in the body, releases adaptive stress hormones and challenges us. Sprinting. Lifting. Full body engagement that leaves you winded. That you might need to recover from. That tests your physical limits. I would even say something with some metrics to it. This is where you measure progress. This is where you really go for the gold.

So what does this all look like:

Man this is like, a lot of things to do to have a well rounded, complete, consistent movement practice.

Start small, start by building systems. The first step is a general movment practice. Something simple; walking shoes that stay in your car. A yoga mat that stays near the TV. A weekly class you book into your calendar.

Find your play and go for it whole heartedly.

Finally, workout. 1-2 days a week. Sprint once a week or once every other week. Lift once a week. Go hard, leave it all on the table and move on. This is a longevity practice, go slow, build slowly, avoid injuries. Multi-day fatigue, pain and mental blocks are all signs that you're going too hard for your current fitness level. Remember, this is about being your own best friend and building a practice you can keep.

Need help building a Phase 2 Fitness routine and building a practice you can keep? Book a discovery call in the month of April and get your first coaching session free!