Phase 1: Foundation•Week 2 • Saturday

Day 13: Second long walk

Zone 2 Long Walk or Hike

70 minutes

Today's workout

60-75 minute walk. The weekly cardiovascular anchor.

Warm up (5-7 min)

•First 5-10 minutes slow, building pace

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1. Long Zone 2 Walk

1 x 60-75 minutes

Rest - • none

Form cues

→Conversational pace the whole time
→Bring water, fuel if needed past 60 min
→Trail or outdoor walk is ideal

Cool down (5 min)

•Last 5-10 minutes slow walk, gentle stretches after

Today's nutrition focus

Alcohol, sleep, and recovery

A single drink reduces deep sleep by roughly 25% even if you fall asleep faster. Two drinks regularly in perimenopause worsens hot flashes, cortisol, and body composition. For 60 days, keep alcohol for truly special occasions only.

Mindset brief

Outside beats treadmill

If weather allows, walk outside today. Research on outdoor exercise versus treadmill consistently shows the same walk outside lowers stress markers more, boosts mood more, and improves sleep that night more. Your body notices where you are.

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Day 12

Day 14

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