THE ROOT 9: 7.1

Do we acknowledge or weigh the potential fear of a ‘what if’ years down the line equally to the fear of having to figure out what we will do if something does not work out as planned, even if we gave it our all, and actually tried to achieve a dream we set our mind to?

It's not the actual stumble, but the worry of it that often holds us back from even trying. We build up failure in our minds to be this insurmountable obstacle.

But what if we looked at it differently? In Excellent Sheep by William Deresiewicz, he writes that "the best reason to fail is to learn that failure isn’t the end of the world." Instead of a catastrophe, failure becomes a chance to learn something real, to see that the sky doesn't fall. Coelho highlights the mental block we create, and this second thought offers a simple but powerful counter: experience it, learn from it, and realize it doesn't have the power we give it.

We (at least I) always find the value in reminding myself to see potential setbacks not as reasons to stop, but as opportunities to learn and keep moving forward.

Treating Steady State Cardio (SSC) As We Treat Cardio, Strength Training, and Workout Classes

Embarking on another round of 75 Hard has shifted my perspective on steady state cardio (SSC), which I typically do as my second 45-minute outdoor activity. Initially, I viewed SSC during 75 Hard as taking time away from longer lifts or runs, not necessarily "worth my time."

My early training outlook was definitely naive, as I didn't prioritize rest, recovery through sleep, or warming up. However, SSC is actually one of the best ways to improve our physical and mental health and has become something that makes me feel more prepared for strenuous workouts. I firmly believe a walk should be weighed and incorporated equally into any training plan, regardless of your goals.

What is SSC?

Continuous aerobic exercise, like a brisk walk, where a consistent and moderate level of exertion is sustained. This movement elevates your heart rate noticeably from resting heart rate (RHR), allowing you to hold a conversation while still feeling like you're working. It involves a sustained, slightly elevated level of exertion over time, rather than short bursts of high intensity.

Physical Benefits

Other Benefits

Bonus Tip: Walking to Promote Fat Burning

SSC allows us to enter a heart rate range where our body tends to favor a higher percentage of fat utilization for fuel, compared to higher intensities that can decrease muscle mass over time.

The easiest way to calculate this target heart rate is:

Disclaimer: These calculations are estimates. Your ideal zone can vary based on your fitness level, genetics, and other factors. Listen to your body and don't rely solely on these numbers.

For quick reference, if helpful, here is a grid on our fat burning zones:

This week's theme is time. Ove the past couple of weeks, I've been reflecting on how easily we can take special moments for granted, not fully appreciating their significance. For me, this is particularly true of my weekends which I often fill with personal to-do lists (it's how my brain works, but I'm learning to let go and be more present when I need to). Moments like when my mom visited for a mother-daughter weekend in SF – something we'd never done just the two of us in this city, and I'm unsure when we'll do again - or when friends visit from out of town. In moments like these, I'm trying to let go of less urgent tasks I artificially elevate in importance to truly cherish those moments as I don't know when we'll next be together.

With this in mind, I wanted to share two songs I've been listening to this past week that evoke that sense of gratitude and make me feel nostalgic yet bring a sense of comfort and happiness.