Let me start with the truth: I’ve put on a couple of pounds. There, I said it. And you know what? I’m not beating myself up about it. That last weigh-in wasn’t giving me an accurate reading anyway, so this is simply where I am right now—my genuine starting point for this next phase of the journey.
The interesting part? My muscle mass has increased slightly, and my body fat percentage has actually gone down a little. This is exactly why I love tracking multiple metrics rather than obsessing over a single number on the scale. Our bodies are complex, remarkable systems, and they deserve to be measured in more than just pounds and ounces.
The Fresh Start We’ve All Been Waiting For
Christmas and New Year are firmly behind us now. The decorations are packed away, the leftover turkey has been transformed into every possible sandwich variation, and those festive biscuits that seemed to multiply in the cupboard have finally disappeared. It’s time to redirect our focus toward the goals that matter most to us—for me, that means losing weight and building muscle mass.
But here’s what I want you to understand: this isn’t about punishment for enjoying the holidays. This isn’t about guilt or shame for having that extra mince pie or third glass of Prosecco. This is about choosing to invest in ourselves, in our health, and in the second half of our lives with intention and enthusiasm.
Setting Daily Goals That Actually Work
I’ve been using my Fitbit to set some clear, measurable daily targets, and I’m excited to share them with you because they’re challenging enough to push me forward but realistic enough to actually achieve. Here’s what I’m aiming for:
10,000 steps a day – This is the classic target we’ve all heard about, and for good reason. It translates to roughly five miles of walking, depending on your stride length. The beauty of step counting is that it encourages movement throughout the day rather than a single concentrated exercise session. Those trips to make tea, walking around whilst on phone calls, taking the stairs instead of the lift—they all add up.
20 floors climbed daily – Now this one might surprise you. In Fitbit terms, going up and then down a flight of stairs counts as one floor. Twenty floors means incorporating real vertical movement into my day. This could be using the stairs at home repeatedly, finding a public staircase for a quick workout, or even stepping up and down from a sturdy platform. Stair climbing is brilliant for building strength in our legs and glutes while also getting our hearts pumping.
3,500 calories burned per day – This is my total daily energy expenditure, including everything from my resting metabolic rate to all physical activity. It’s not just about exercise; it’s about staying active and keeping my metabolism humming along efficiently throughout the day.
30 Zone Minutes – For those unfamiliar with this metric, Zone Minutes are earned when your heart rate enters the “fat burn,” “cardio,” or “peak” zones during activity. Essentially, it’s time spent exercising at a moderate to high intensity. Thirty minutes might sound modest, but it represents genuine cardiovascular effort, and research consistently shows this level of daily activity significantly benefits our health, especially as we age.
The Weekly Average Philosophy
Here’s something crucial I want to emphasize: whilst I’ll be striving to hit these goals every single day, I’m also being realistic with myself. As long as I average these targets throughout the week, I’m considering that a win. Life happens, doesn’t it? Some days we’ll smash our goals; other days, we might fall short. What matters is the overall trend, the big picture, the commitment to consistency over perfection.
This approach removes the all-or-nothing thinking that derails so many of us. Missing a target one day doesn’t mean we’ve failed—it simply means tomorrow is another opportunity. This mindset shift alone has been transformative for me, and I encourage you to adopt it too.
The Food Side of the Equation
Of course, fitness goals only tell half the story. I’m also keeping a careful eye on my calorie intake and, more importantly, making better decisions about the types of food I’m eating. This isn’t about deprivation; it’s about nourishment. It’s about choosing foods that fuel my body, support my goals, and yes, still taste delicious.
The Fiber Challenge
Now, let me address something that’s been a real eye-opener for me: fiber intake. I should be consuming around 50 grams of fiber daily. Fifty grams! When you first hear that number, it doesn’t sound like much, does it? But let me tell you, achieving it consistently is actually quite difficult.
Why does fiber matter so much? Particularly after 50, adequate fiber intake becomes increasingly important. It supports digestive health, helps maintain stable blood sugar levels, keeps us feeling fuller for longer, and plays a vital role in heart health. It’s one of those unsexy nutritional topics that doesn’t get enough attention, but the benefits are genuinely significant.
My Fiber Strategy
I’ve developed a deliberate strategy to reach my fiber target, and I want to share it because you might find it helpful:
Morning: Kelloggs All Bran Fibre Plus – This gives me a solid 10 grams of fiber right at the start of the day. Yes, it’s not the most exciting breakfast in the world, but I’ve found ways to make it more enjoyable—adding fresh berries, a drizzle of honey, or mixing it with Greek yogurt transforms it from medicinal to genuinely pleasant.
Daytime: Golden Delicious Apples – There’s something wonderfully satisfying about a crisp apple, and my favourite variety, Golden Delicious, provides valuable fiber along with natural sweetness. The phrase “an apple a day keeps the doctor away” exists for good reason. Apples are portable, require no preparation, and deliver a perfect combination of fiber and nutrition.
Evening: Fibre One Bars – These convenient bars help me reach my target without requiring extensive meal preparation. They’re perfect for those moments when you need something quick but don’t want to derail your goals.
Throughout the Day: Wholegrain Bread – I’ve switched entirely to wholegrain bread, which provides significantly more fiber than white bread. Whether it’s toast for breakfast or a sandwich for lunch, this simple swap adds up over the week.
With this combination, I’m getting close to my 50-gram target, though I’m continuing to look for additional sources—more vegetables, legumes, nuts, and seeds all feature in my meal planning now.
Cranking It Up to 100
Right, we’ve eased into this gently, we’ve established our goals, we’ve got our strategies in place. Now it’s time to crank it up to 100 and truly believe we can achieve what we’ve set out to do.
This is where mindset becomes everything. We’re not dabbling anymore; we’re committing. We’re not hoping; we’re doing. We’re not trying; we’re succeeding.
The Lifestyle Change Mindset
Let me leave you with perhaps the most important message of all: remember, this is a lifestyle change, not a diet and exercise routine.
What’s the difference? Diets have end dates. Exercise routines feel like obligations. But lifestyle changes? They become part of who we are. They’re sustainable because they’re woven into the fabric of our daily lives rather than bolted on as temporary inconveniences.
When we frame our health journey as a lifestyle change, we give ourselves permission to be imperfect, to adjust our approach when something isn’t working, to celebrate small victories, and to view setbacks as learning opportunities rather than failures.
This isn’t about reaching some magical finish line where we’ll finally be “done.” This is about the ongoing process of taking care of ourselves, respecting our bodies, and choosing vitality over complacency.
Moving Forward Together
As I embark on this next phase of my fitness journey, I’m feeling energized, focused, and genuinely excited. Yes, I’ve gained a couple of pounds over the holidays. Yes, I have ambitious goals ahead of me. But I also have a plan, the tools to measure my progress, and most importantly, the belief that I can do this.
And so can you.
Whether you’re working toward similar fitness goals or pursuing something entirely different, the principles remain the same: set clear targets, measure your progress, be flexible with yourself, focus on the long-term picture, and above all, remember that you’re investing in yourself and your future.
Here’s to the journey ahead. Here’s to choosing health and vitality. Here’s to proving that life after 50 can be our strongest, most energetic chapter yet.
Let’s do this.
I’ll be sharing regular updates on my progress, including both victories and challenges. If you’re on a similar journey, I’d love to hear about your experiences, your strategies, and your own goals. We’re all in this together.