Bishop Philip encourages us to observe Lent by more frequent attendance at Mass, by devoutly praying the Stations of the Cross, by fasting and self-denial, and by almsgiving and donations to charity.
Ash Wednesday is a day of fast and abstinence. The law of abstinence (not eating meat) obliges those who have completed their fourteenth year. The law of fast (only one full meal each day and two collations, nothing between meals) obliges those who have completed their eighteenth year until the beginning of their sixtieth year. Medical reasons can dispense the obligation for fasting.
As Catholics, we commit ourselves to some form of penance to be undertaken every Friday. In the past this was traditionally observed through abstinence. For those able to do so, perhaps a Friday penance that includes fast and abstinence could be part of our Lenten discipline.