Move It or Lose It February 2026
The Scoop
65 and counting - I’m really focusing on my health this year and I thought I would continue sharing what I’m doing and how it’s working for me.
The Scoop
I feel overwhelmed often with all the chaos in our country and the world. Things that used to feel fun to me seem silly right now. I don’t have a lot of control of anything but myself and so I am spending my time trying to take better care of me. At least if I am healthy, when and if the time comes that I do have more control I will be ready and able to pitch in. I pray that we can all come back to humanity* and live in peace and love.
*Humanity refers to the collective human race, the distinct quality of being human, or the virtues of compassion, sympathy, and benevolence. It encompasses the shared, essential characteristics of all people, including emotional intelligence and altruistic behavior.
I’m really focusing on my health which includes fitness level and I thought I would continue sharing what I’m doing and how it’s working for me. I started serious strength training last November 3rd and I have continued working out three times a week like clockwork. I had to start with very low weights because my main priority in the beginning was to do no harm. ha ha!
I started with 5-pound dumbbells and am now I’m lifting 15-to-30-pound dumbbells, depending on the exercise. I learned to lift weights many years ago when I was in my 20s and I know form is the number one way to ensure no injury and to increase muscle growth. So, I only increased weights when I could lift in perfect form.
Now that I am well into my fourth month of lifting, I decided it was time to add some interest to this journey. I need to lose fat. We bought scales that measure not only weight, but body fat, bone mass, water mass, etc. We researched them thoroughly and feel confident they are the best out there. They are amazing and although they are not as accurate as getting professionally measured in a lab, they are close enough to give you an idea and to follow any trends your body is showing. It even tells you if you your water composition. I was excited to see that I am getting plenty of water.
These scales show my body fat is 28. That is very high for me. My muscle mass is excellent however and my bone mass is in the good zone also. These scales measure so many things and I love the information. The report shows things like is your body in balance, i.e., does your right upper quadrant have the same or different muscle mass as your left and so on. I am perfectly balanced but my middle quadrant is too high in fat. I already knew that just by looking but these scales give me details and what I can do to improve.
I love having this type of information because I can create goals around the things important to me. It’s important to me to continue to preserve muscle mass, bone density and to decrease fat. According to the report I need to lose 9 pounds of fat and increase 3 pounds of muscle. Good to know, right?! I know I have already increased muscle mass in the last three months which is reflected in how my weight has increased over all. Now I want to get the fat percentage down.
So, my goal is to begin body recompositioning*. I learned that is the best way to lose weight long term. Rather than restricting calories and losing fast which almost always in gained back. You can lose the fat and maintain the loss because you live a lifestyle that is achievable.
*Body recomposition is the process of simultaneously reducing body fat while increasing or maintaining lean muscle mass, often resulting in little to no change in total scale weight. It is best achieved through a combination of consistent strength training (3-5 days/week), high protein intake (1.6–2.2g per kg of body weight), and a mild, consistent caloric deficit.
Here is the report given by my scales that summed up my analysis. There is a lot of detail but it is helpful information. I have things to work on.
Final Analysis and Advice Per Report
“Golden standard! Your body fat percentage, muscle mass, and water content are all in perfect balance, your body is at the optimum level of health and metabolism. Please continue to maintain your regular exercise habits, focus on training diversity (strength, aerobic, flexibility). In diet, follow a balanced dietary pattern, consume plenty of natural foods, and maintain your current protein, carbohydrate, and water intake pattern. You are a model of the current state.”
Tools I Use
Here is a link to the scales. We got ours on sale so it may go on sale again at some point. I’m also linking my Apple Watch. I have worn one for as long as they have been available and really love all the data it can collect and how it keeps me informed. The scale also has a corresponding free app for your phone. It’s all so useful and fun.
Movement and Nourishiment
Here are the current activates I do as I work toward good health.
Days 1,3,5
Lift Weights: To build muscle and strength.
· Single Back Rows,
· Sumo Squat,
· Shoulder Press,
· Single Leg Stationary Lunge,
· Chest Press,
· Reverse Abdominal Lifts (Reverse Crunches)
· Romanian Dead Lift
· Upright Row
· Elevated Calf Raises
· Box Jumps both Up and Down on 13-inch box
I do three sets of each and from 8 to 12 reps depending on exercise, strength and energy.
Days 2,4 sometimes 6
Yoga: For flexibility, balance and calmness.
Days 1-6 sometimes 7
Walking: For heart, mental health and recovery, I walk daily in the mornings for 30 minutes to get sunlight and steps in. I’m fine with 7500 steps a day but usually get way more without trying. I don’t try to make it a hard work out. I want it to be a pleasant time for me to listen to music, podcasts or just nature.
What I Am Eating?
This a new part of my fitness journey. For some time, I have eaten a healthy diet but not really focused on calories or macros. And I am very careful at my age where muscle loss is natural not to encourage more by restricting calories. I have learned that I already have restricted calories far too long in my life. I have gained muscle since starting to lifting weights so my overall weight has increased. It is normal to increase muscle quickly if you are new to lifting and are getting enough protein.
I will report more on this later as I work out details. But for body recomposition I will slowly increase calories each week or so as I focus more on protein and fiber. My goal starting out is to get around 90 grams of protein and 25 to 30 grams of fiber daily. I will stay within a calorie range that sustains muscle growth but does not add fat. This is tricky for anyone. I will start out with 1500 calories a day and see how my body reacts. Then go from there. Using my scales to show trends. Trends are what I look for in all the metrics I track on my watch, phone or the scales. I want to be heading the right direction but not worry if I am doing perfect. Because there is no perfect.
Sleep?
Of course, I go to bed about the same time each night and have routines to wind down slowly and get 7 to 8 hours of good sleep. I have never had trouble with sleep so I am grateful for that.
That’s a lot of information! Ha Ha! Let me know what you are doing. What works for you?
Thanks for stopping by!
Peace!
