MISSION LEAN Recalibration

This weekend I realized that I hit NONE of my summer goals.

Cafe Diem in Ankeny, Iowa

I have not written a blog post, shared an IG picture, or even socialized much at all. My Goal Planner got dusty. My entrepreneurial efforts stalled out.

Instead, I enjoyed dirty chai lattes, burgers, ice cream, and delicious sweet treats. I enjoyed my teens and turned the rest of the summer into a low stress vibe. I even took a class, earned a certification, and a license (still pending). The only missing piece was a trip to someone’s white sandy beach with clear blue water!

Although I got sidetracked in random adventures with the family, I remained focused on staying consistent with my workouts.

Then…I got a DEXA scan. I steadily gained some body fat and lean muscle yo-yo since December 2024 despite having a very consistent workout schedule.

Here are my observations:

• It has taken me a LONG time to recalibrate into my new reality. And, maybe I went overboard with my newfound freedom and flexibility which added a few pounds to my frame.

  
  

• Being involved in fast moving, stressful organizations and situations may have helped me more conscious of sugar traps. Or, maybe it caused me to burn more fuel rushing and running around like a crazy lady.

  
  

• I definitely ate LESS when I was working a traditional 9 to 5. There was a segment of time (about 8 years) when I did NOT work out at anyone's gym. The boys were young and it was too hard to fit it in. I used intermittent fasting and walking during my commutes or lunch breaks to keep my weight stable.

Here’s the good part! My overall physical goal is to stay strong and healthy as I age.

🫀My visceral fat is low.

☠️Bone Density is above average.

💪🏾Muscle mass is above average

So, what’s next? Go back to what works.

INTERMITTENT FASTING.

There is so much internet noise. The trends flip flop ALL THE TIME.

Do you eat 1 gram of protein per lean mass, goal weight, current weight?

Do you go vegan? Or carnivore?

Low carb, low fat?

In reality, you have to find out what works out for YOU. There is no ONE solution, one size fits all program. It takes time to figure things out. You may even need to invest in a coach, trainer, nutritionist, or other professional to track progress and hold you accountable.

I do live my a few basic rules. I do fall short on these too but who's perfect? Plus, I am not a fan of forever giving up your favorites.

🍉Eat clean food. If you can, support small organic farmers or grow your own. I am fortunate to have a relationship with a food co-op to provide dairy, meat, and produce. I live near a bustling farmers market.

🍴Cook your own meals as much as you can. Eat out at your own risk!

🏃🏾‍♀️‍➡️Move often! Walk, jog, bike, or lift weights. Find something. This will help your sleep, metabolism, AND mobility.

💊Know what you are putting on and in your body (including medications). Ask questions. Look at ingredients. Be mindful of side effects.

🥛Stay hydrated.

Calorie counting is too much stress for me. Rebounding after a high calorie day had a reverse impact. Or, I would just blow it all together and not care. BUT….I do suggest most people to count some calories to have awareness of how much food you are really consuming. Many people are simply overeating. Once you realize how many calories are in ONE serving size of your favorite foods, you will be shocked. OR, do you even know what one serving really is? I have tried MyFitness Pal, Macrofactor, and Cronometer are ones I have tested.

Hitting a protein goal MAY be overrated. I know protein is important for maintaining and building muscle. Every body and every one is different. Are you an athlete or training in a sport? Do you have dietary restrictions or medical situation? Are you an elder? Consider what makes you feel good and energetic throughout the day. For me, a more moderate protein goal works well. Anything more is obviously not working in my favor.

Daily 10,000 steps may be too much (or not enough). I love a good walk. I am just unsure if it’s worth the hype for already active people. Overdoing it can cause inflammation with water retention. At some point, your body does need legitimate rest. A lazy day can do a body good. If you ARE sedentary, just aim to move more. Do not risk injury by doing too much too soon. Build up into something that can be consistent.

I have updated goals centered around my next 2 Dexa scans. I do not see anything as a failure but a recalibration. I am always learning about my ever-changing body as I get older.

My goals keep me motivated in the gym. My goals keep my eating habits in check. My goals keep like minded people who prioritize health and fitness around me every day.

I am CAPABLE. COMMITTED. CONSISTENT.

My "not good enough" is someone else's "WOW...YOU LOOK GREAT!" For 53 years of age, I am doing pretty darn good while embodying a holistic lifestyle.

Hugs and much love!

Ms. April Danielle