Health fitness update. A brief context to set expectations.
Health fitness update: Quick notes
I shared here on the blog that I made several lifestyle changes in 2024 to increase my fitness level, improve my overall health, and lose some weight that crept on during Covid, our move, and six months of being in an orthopedic boot after I broke my foot. I walked three miles daily, increased my activity by gardening and getting outside more often, and tracked my food. I lost almost 30 lbs and was already feeling so much better.
In 2025, I slacked off. I’m pleased that I didn’t blow it entirely! My eating habits remained pretty consistent, but I wasn’t as faithful about walking, and found it tough to get back into my disciplined groove. A little bit of the weight I lost started creeping back, so I decided I needed to buckle down and be intentional in 2026 if I wanted to make more progress.
In mid-January, I started working with Rebecca Asprey, an online fitness and nutrition coach. (Disclosure – She offered her services to me in exchange for sharing my experience working with her. This post is not a part of that, but I wanted to share here for the blog readers who don’t follow me on Instagram.) When she first reached out to me, I didn’t think I was her kind of client. She is a bodybuilder, and a lot of the photos on her page focus on the before-and-after transformations of her clients. While I love a good before-and-after, I’ve been doing the dieting thing since I was a teenager, and I’ve taken so many “before” photos along the way. I might share a photo of my progress down the road if I really want to, but I didn’t want to commit to that.
What I want to focus on is my overall health and fitness. I want to be able to do the things I want to do, like have the strength to put a carry-on in an overhead bin when traveling and the stamina to walk for a few hours on the beach or work in the yard. I want to have the balance to put my socks on without falling over, and to be able to get up and down off the floor without making a major production of it.
I talked to Rebecca about all of these things and, as we exchanged voice memos, I realized she would be an excellent person to get me back on track. She understands the struggle with weight and body image. She is knowledgeable and could put together a flexible plan that will help me meet my goals, and she told me not to worry at all about pictures.
So, I’ve been working with her for just over five weeks, and I thought I would share my progress.
The big changes for me have been increasing my protein intake and adding weight training. Eating more protein has been hard for me. I don’t eat very much meat, and even though I was a vegetarian for a few years, I don’t eat the vegetarian meat alternatives like tofu and tempeh either. I prefer a diet heavy on veggies, fruit, and grains. It has been a big challenge for me to hit my protein goals while staying within my calorie range, but I’m working on it.
For breakfast, I still eat a big pile of greens or sometimes leftover steamed broccoli or zucchini, and I’ve added chicken sausage from Trader Joe’s to get more protein. It’s one sausage I do like.
For lunch, I’ve been eating a yogurt bowl with Chobani’s 20g protein strawberry & kiwi yogurt. I’m not a big yogurt-eater and took some getting used to it, but I really love it now. It’s quick and tasty, and has helped with chocolate cravings if I include some 72% dark chocolate chips. I also mix in cut strawberries and chopped almonds.
For dinner, I’ll usually have a chicken patty, some veggies, and I’ve found a protein-enriched pasta that has the same taste and texture as regular pasta. It’s Barilla’s Protein+ pasta, available in a variety of shapes, from spaghetti and penne to elbows and bow ties. I’ve been adding my white chicken chili and carrot white bean soup to the mix, since those are high in protein, too. What I’ve noticed is that I do feel satisfied and full longer. I still have some adjustments to make, but I feel like I’ve gotten past the hardest stage where the changes feel overwhelming.
Rebecca has been great about adjusting my goals so they fit better with my eating preferences while still pushing for improvement. She even sent me a high protein-high fiber cookbook to help with meal ideas.
The area where I’ve had the most impressive gains is in my fitness and strength. I’ve faithfully done all of my workouts, even when they were really hard and comically bad in the first few sessions. It was pretty humbling, given that I completed P90X and used to lift weights all the time. Rebecca praised me for showing up and encouraged me to keep going. I am now hitting personal bests and increasing my weights and reps every week. I’ve also increased my workouts from three to four times each week.
There have been three major areas of growth. Number one, I’ve been having issues with my left shoulder, and I was certain I was heading for surgery. If you were here a few years ago, you might remember that I had surgery on my right shoulder and bicep to address calcific tendonitis in my rotator cuff and a cyst under my bicep. It was a rough recovery, but my right shoulder is now my “good shoulder.” My left shoulder has been an issue for a few months, but it feels like typical wear-and-tear tendon issues rather than calcific tendonitis (which can be excruciating at times and would not resolve even with months of PT). I’ve had to start with light weights, but my shoulder is feeling better as I’ve been strengthening it.
Second, the workouts Rebecca designed for me showed that I haven’t yet regained all the strength and balance in my right leg from when I broke my foot in 2022! I thought after all of the walking I’ve done, as well as work in the garden, it would’ve caught up with my left leg. Well, as soon as I started doing lunges and box steps, I realized I was wrong! The amazing thing is, though, after just a month, I have noticed my right leg is so much stronger, and my balance is getting better. I realized I was still using a lot of shortcuts I used to get around when I was on one leg, like rocking pant legs under my foot to put them on instead of lifting my entire leg. Now, I’m back to lifting my legs completely again. It seems like a small thing, but it showed me how weak I had become and how focused work with weights has made everyday improvements as I go about my day.
Lastly, my resting heart rate has dropped over 10 beats per minute in a month. That is a huge health gain that is invisible to everyone else, but it speaks to how my body is changing and responding.
I don’t have any impressive weight-loss stats to share, but I’m trying to focus on the process, not just one result. I know the results on the scale will come as I show up consistently and continue to refine my choices. As the old proverb goes – little by little, a little becomes a lot. I’m trying to focus on where I’ll be in 1-2 years, not in 90 days.
I’m going to work with Rebecca for a few more weeks and will share an update…
If you’re interested in working with Rebecca, you can fill out an initial pre-application HERE. She specializes in working with women over 35 who have a long history with unhealthy diet culture.
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