Move It Or Lose It March 2026
The Scoop
I’m four and half months in on my latest fitness journey. I just could not get myself to do a restricted diet again so I decided to go with body recomposition.
This is a very slow process visually. Physically it is steady and smooth. In case you haven’t heard about it, it is where you build muscle and lose fat at the same time. Realistically you gain muscle and if you stick with it long enough, you lose fat. I am at the gaining muscle stage. This is a six-to-12-month journey best case. But it has benefits that far out distance what we look like. It will give us a sense of wellbeing that is priceless.
My gosh I can’t tell you how strong I have gotten in the last few months. I walk straighter and with more purpose and I can feel my muscles leading my activity throughout the day. Just this past week I noticed that when I wake up, I am thinking about what a great day it could be. That is how I used to wake up every single morning until just a few years ago when I started waking up almost angry. And it is due to how my body feels again. When you feel good internally, it shows externally. Even my husband mentioned how much more I am smiling and laughing again. And I have just begun! I’m looking forward to feeling even more energetic and optimistic with each passing day.
At first it was just lifting weights and crossing my fingers. I started out with very low weights 0-5 lbs. Now I am using 20 to 35 lb. dumbbells. I have researched this all so much and it is a real thing! You can build muscle and get stronger at any age if you lift weights consistently.
If you have read my monthly posts on this process from the beginning you will see that I have been mostly doing the same exercises three times a week. Only tweaking the amount, I lift, the time I rest in between lifts and my form as I learn what works best.
The down side is that I am not seeing my waist shrink yet. But I have faith that is will. All the data suggests that it can many months to see a recomposition of your body. Here is what I am doing currently.
How I Eat:
I try to get good quality protein with each meal. This has been the most difficult. I hate protein powder, and am not fond of meat at all, especially since I must eat so much. I eat fiber (fruits, beans and vegetables) because I like it and it keeps my body functioning smoothly. I have learned that my body digests steamed vegetables easier than fresh salads or fresh vegetables. Too be honest I am even sick of cottage cheese and yogurt which I used to love. Diet is my biggest obstacle in other words. I will keep working on it though because it is very important for this to work.
Building Muscle and Strength:
I lift weights every 3rd day. I do a full body workout. It now takes me an hour because I am lifting so heavy and must rest in between lifts. I always wait for my heart rate to get below 110 before I pick up a weight again. This was approved by my chat with Claude as being the professional’s way of lifting! ha ha! My lifts are ordered in way to optimize my energy and time.
Below is a list of exercises I use for building muscle. It is based on years of research as being the basics for becoming strong. I always protect my back because I have had lower back strain many times in my life.
Flexibility and Balance:
I do Yoga on days I don’t lift (totaling 3 times a week) and I try to take walks daily. Yoga is considered an excellent way to move your body on recovery days because it helps stretch your muscles and provides balance work. I walk 30 minutes and think about nature and pleasant things in life. I don’t try to go to fast or too slow, I just relax and enjoy my surroundings and time outdoors.
Pelvic Health:
I am currently working on a core and pelvic strength routine. As we age our pelvic organs can start slipping around causing discomfort in many ways. (More great news about aging) ha ha! But this can also be addressed by exercise. I am researching the most beneficial and efficient ways to do just that! I’ll keep you updated. At most it will only be a five-to-ten-minute routine.
Good Life Ingredients:
Of course, I get good sleep and try to do things that relax and make me smile. Things like playing with my dogs, make all things sourdough and gardening.
This is a lifelong commitment for me. I want to be strong and independent if I can for as long as I can. I will be 66 years old this summer. Wow, grateful and shocked! ha ha!
Thanks for stopping by!
Peace!
