(Content note: If things like macro tracking or any weight-related discussion is triggering or annoying to you please feel skip this post! I want to share what’s on my mind but I know this content is not everyone’s cup of tea.)
One of my 2026 goals was something like “Get in great shape.” That is pretty vague, but in my mind it basically translates to “care for my body in an intentional way to improve my body composition.” WITHIN REASON, to be clear — I am not really willing to go to extreme measures, so I’m not expecting to reach any extreme levels of outcome here!
I just wanted to aim to feel as good as I can in my body (from a superficial perspective, from a health perspective, AND from an actual ‘how I feel’ perspective) as I can at age 45 while also maintaining a lifestyle I still enjoy.
This does also somewhat relate to my heart stuff. I know I can’t do intense cardio anymore, and that’s never going to change. I continue to be so grateful to have had my 2020 adventures in Beachbody (and zero running) because it proved to me that going from 50+ miles per week to 0 did not have to mean a) weight gain b) worsening body composition c) the end of the world (well that last part is not really fitness related, but it’s true, as we have now seen). Meaning: it’s REALLY FORTUNATE for me that I previously spent time NOT running and still feeling pretty great, at least physically (I mean, it was 2020).
After I was initially diagnosed I didn’t do much of anything for a couple of months, but with the okay of the cardiologist I eventually added back yoga, walking, and then strength training. I started with Peloton strength (using the HCOTF calendar and trying some of the splits) but towards the end of 2025 I got more into Caroline Girvan. I restarted her Iron Series (in order to track my weights/reps consistently!) in January and am now on round 2.
I’ve also been around the block enough to know that I needed to be intentional about my nutrition since my overall energy expenditure/need is significantly lower than it used to be (if I had to guess based on Apple Watch data, by something like 20-25%). At first, this was not a problem because I think my body was in total shock and I truly did not have any normal hunger for about 2 months. During that time, I lost close to 10 lb which for me was definitely too much. Slowly though, I got back into normal life, started strength training and walking more consistently, was eating normally again, and ended up a tiny bit (let’s just say like, 2-3 lb, nothing crazy — but I didn’t love how my clothes were fitting) above what I would consider my comfortable range. This wasn’t terribly distressing in and of itself, but I really didn’t really want that trend to continue.
SO. As I was setting my 2026 goals I included the aforementioned “get in great shape” goal, and decided to try tracking my intake with some degree of quantification. I had previously been in the habit of just writing what I ate (qualitatively only) in my planner but never really paid attention to numbers or specifics. I decided I would start by looking at protein and aiming for 20-30g per meal (I was listening to some helpful podcasts that helped me come up with this and generally have been great info: Empowered Radio + UnF*ck Your Fitness). And then in January I decided to give CalAI a try — it’s a calorie/macro-tracking app kind of like MFP, but in addition to entering foods the traditional way you can also take a picture and it will give you (imperfect but reasonable) estimates.
I had seen this app at work – our dietician showed it to me as a potential tool for patients (counting carbohydrates for accurate insulin dosing is a total pain and most of our T1D patients do it every day). So I decided to try it out. I kind of worried it might make me too obsessive or crazy but honestly I’ve found it really helpful. It has helped me be more intentional both with really healthy protein-focused meals (I actually really DO love cottage cheese!) AND with splurges (DQ Blizzards and Haagen Dazs, I will not quit you). It has been a gentle reminder that one CAN significantly increase your average weekly intake with one blowout restaurant meal (and sometimes it’s worth it, but also sometimes not). I have not found it to be emotional or crazy-making but instead it’s just . . .data, like my reading tracking or media tracking or screen time or anything else.
(Given how much I like data and tracking all kinds of things from media to habits to screen time, it kind of makes sense that I would enjoy/feel benefit from this, but I KNOW it is not for everyone!).
Anyway, I have been using this for the past ~2.5 months and I’ve found it really helpful. I actually DO think it encourages me to make better choices at times, and I’ve just gotten an insight into my nutrition I didn’t have before (I mean I KNEW oatmeal wasn’t exactly a protein powerhouse on its own but like . . seeing the hard numbers is helpful).
As it stands, I do not feel like I would say I am in perfect shape or anything like that (2026 goal still in progress!), but I am back in the ‘comfortable’ part of my weight range and I feel like my body composition HAS improved for the better a bit! I have no actual data to back this up but I feel like I look a little fitter and stronger, and have been able to increase my weights in the Iron Series workouts I am now repeating. AND this has had fun functional benefits – after recently leveling up to 2.0 in Pilates the classes are more challenging BUT I find it doable, and I am getting close-ish to doing a chin-up.
(I can do one, but I have to jump the tiniest bit which means it doesn’t count.)
(Also A can do like multiple actual perfect pull ups and I am just like WOW. Inspiring!)
I have no affiliation with any of the things I mentioned (CalAI, Caroline Girvan, etc!) but happy to answer questions. I feel like there was a time when it was really looked down upon to talk about (or care about) this stuff, but I also think that pendulum has kind of swung back to a more reasonable place. I personally think it’s okay to spend some time and effort (if desired) to look and feel your best, and this is currently working for me in this stage of life.
So, there you have it! Maybe a pull-up video to come someday (or at least a chin-up one). Wish me luck! (Pull-up tips welcome!)
30 Comments
Where did you get the pull up bar?
I am not sure- Josh bought it years ago! I will ask!
I am currently trying to lose baby weight from #3, and counting macros for the first time in my life (using the macro factor app which I love, also has an AI feature). I have to say, it has been ILLUMINATING. I also weighed my food for the first couple of weeks, which I know to some would feel obsessive but for me showed me in a lot of instances how much I was under eating protein, and a serving of sweet potatoes is actually double what I thought. So now I am way more full, less snacky, almost no cravings, down 6 pounds in 3 months, another 8 to go. It’s slow but sustainable. I also realized I was eating a very high fat diet, lots of chicken thighs, nuts, avocado, eggs, etc. sure all “healthy” but very dense w calories and was not helping my goals.
that is awesome Megha! And yes to it being very informational – I honestly thought I “knew” more than I did in a way. (I also loooove fat, I tend to eat relatively higher fat and lower carb but the fat can quickly get to crazy levels if not somewhat conscious. in my case I mostly blame peanut butter!)
I am 45 and a couple years into being fully menopausal (I have Diminished Ovarian Reserve) and I’m finding that my body just doesn’t operate like it used to. I feel like I’m eating the same, and working out more than ever, and yet my body composition is not at all what I recognize. I have a lot of years of disordered eating in my past and have been loathe to track my intake because I do not want to go back to an obsessive head space. I’m trying to figure it out but it’s been hard.
I wonder if trying the tracking would be helpful for you — I agree with what Amy said about taking the emotion out of it has been helpful. Also I definitely think lifting heavier/really consistently and doing LESS cardio has been helpful for me! I know you already work out a lot and have some pain issues which may prevent some things.
Great post!!! I’m going to be in a similar phase soon. When my race is over, I’m going to focus on strength training with the goal of improving my body composition. I haven’t worked out the details yet, but my goal is more weight lifting and more protein. Maybe I’ll check out this app. I don’t want to make myself too crazy, but I can see how it would be illuminating.
No great pull up tips here. I also have a bar (it goes over a door frame) and go through phases where I work at it. Do you do negatives? Get yourself up at the top (any way you can, it can be assisted) and then lower yourself down VERY slowly. Negatives are very effective, but the truth is I always end up hurting myself, and I vow never to work on pull ups again. Several months later the bar appears again and I’m back at it. Maybe, someday I’ll be able to do ONE pull up??? Keep us updated- I need inspiration!
yes i can definitely work on negatives! i feel like even if i throw in a few every other day or so things will improve. i feel like i’m CLOSE to a real one and it would be so gratifying!
Love this post. I have been tracking macros on and off for a couple of years, since I became more serious about lifting. It’s eye-opening and super helpful IF you can take the emotion out of it — which is a learned behavior that can be practiced for many women. We are socialized to be neurotic about food intake, weight, body composition, etc in a way that really sets us up to fail no matter what. I found a lot of freedom from that trap in taking my cues from gym bros, believe it or not. They are pragmatic and impassive about body composition, weight, macros, all of it, and it has allowed me to get out of a longstanding cycle of shame when it comes to managing nutrition and body composition as I age. (Even the terms “nutrition” and “body composition” are less emotionally-charged, don’t you think?)
You’re right that at our age, we have to approach these things differently than we did in our 20s and 30s, and also that our priorities have to be different. We have to prioritize building muscle mass and maintaining a healthy body composition, not just “weight loss” or “skinny”. And it doesn’t happen automatically! Living this way takes practice and effort, but I have found a lot of freedom and empowerment in it. Having the data and understanding of my body puts me back in the driver’s seat and helps me feel like I have some control (or at least agency) over how I look and feel, and that’s important. And it means I’m better able to make smart choices about how I fuel and move my body.
Also, you can use bands to help with pull-ups! Get a long exercise band and loop one around your pull-up bar. Then put one foot in it and use the elastic of the band to help you pull up.
And the macro tracking app I use is Macrofactor — it’s been incredibly helpful, way more helpful than MFP because with consistent tracking and weigh-ins, it tells you what your actual calorie expenditure is every day. That was eye-opening. Being a relatively small person with an office job, my actual expenditure is way lower than I thought it would be. Yikes, but also really valuable information.
yes to ALL of this, including the release of neuroticism and focus more on data rather than . . . vibes/stereotypes/vague concepts of “healthy”. And yes to ” Living this way takes practice and effort, but I have found a lot of freedom and empowerment in it. Having the data and understanding of my body puts me back in the driver’s seat and helps me feel like I have some control (or at least agency) over how I look and feel, and that’s important. And it means I’m better able to make smart choices about how I fuel and move my body.” So well said.
Sorry, didn’t meant for that last comment to be a reply. My bad! I’m on a 7am flight so I’m barely functioning.
I’m curious about this ap so will have to check it out. I’ve been frustrated with how hard it has been to manage my weight over the last several years. It doesn’t help that I’ve been on prednisone for the majority of the last 2 years. I was off it and then after the fire incident in Chicago, my RA was terrible, but it’s finally/hopefully in a better spot. I’m seeing a new PCP today and weight management is one of the topics I plan to discuss with her. I feel like my metabolism fell on a cliff. And then with all of the traveling I do, it can be hard to have full control over what I eat! This ap sounds like a fairly easy way to track, though. It’s way harder (for me) to track when I’m eating outside the house so much!
I had a baby in June 2025 and want to start getting back into fitness. I used to do the HCOTF calendar but it was intense and very time consuming! Is there a reason you went away from it? Where you seeing progress? Ally Love has a (re)Build program for those getting back into fitness I might start there- a little less intense maybe
I don’t feel like the peloton workouts are . . systematic enough, unless you’re doing spilts (the RK splits are great). It was hard to see progression. Vs caroline Girvan in a way is just more “basic” but I find them harder (in a good way) and easier to track progress without being boring. but everyone is different!!!
still love pelo for the yoga and pilates – do those at least weekly and love them. Esp Anna Greenberg!!
I love this post and all the comments! I’m a fairly active woman, turning 44 next month, and have struggled with a shift in my metabolism that seemed to come on exactly when I turned 40. Nothing huge, but enough of a shift that I just don’t want to keep gaining weight and feeling uncomfortable in my clothing. A friend suggested really looking at my protein, fats, and carb intake and even without flat out tracking, this was so eye opening. I shifted some basic things in how I was eating about a month ago and am already seeing results. I do think tracking would be even more helpful as I knew, for example, that nuts and avocado were high fat items—but not chicken thighs! So. Thanks for this post! It’s really speaking to me and just wanted to say solidarity with all of you who are in this same boat!
Okay, last comment I promise. I just wanted to thank you for this post. It’s refreshing to hear someone talk about this without the… reactivity(?) that I automatically insert into any self talk about this stuff. Amy’s comment was really valuable. Your story has been really valuable. There have been multiple days when I have felt down about not being able to run, or some other body related thing and thought, if SHU can totally shift her workout routines and find peace with it, I can too!
I am grateful that I really do enjoy strength training quite a bit, and that weights, Pilates, and other kinds of strength training and conditioning really help me in martial arts training, so it feels valuable outside of what it does for me in and of itself. If I were able to change my mindset around tracking macros, to separate it from the ways I obsessed about what I ate from the past, that would be a huge step for me. I have always felt I was empowering myself by refusing to engage in food tracking, but really that refusal can just be another form of letting my past tendencies control me.
Anyway, all really valuable things for me to think about so thanks for writing about this. I take a lot of inspiration from your journey and appreciate you sharing.
Aww thank you Noemi — I know you’ve had plenty of medically frustrating things going on too. I hope the data approach really helps.
FWIW I’ve been strength training for almost 2 years now and I have found that when combining that with eating out less it has been a lot easier to maintain my weight than it was before. My zenith was 148 about a year ago. I’ve gotten as low as 137, but pretty consistently hover around 140 now, and my clothes fit nicely. While on one hand it would be nice to go back to my pre-residency weight of 125, I don’t think that’s necessary, practical, or even a good idea, health-wise. I like the way I look with muscles even if it means I’m a little bigger size. 🙂
I bet you look amazing. And yes I don’t have an easy way to compare but I think I prefer how I look now vs at same weight but mostly running (likely bc more muscle mass now). Not a huge difference but some little things. And motivation to keep working on the progressive overload!
Absolutely nothing wrong with wanting and working towards feeling your best, especially after your health scare and total shift in your workout patterns. I also feel like it’s become more socially acceptable for aging women to talk about how they’re taking care of yourself and sharing these valuable insights.
Way to go go on the almost assist-free pull up.
My other question: how do you like to eat your cottage cheese? LOL I am working on having more variety of ways to incorporate protein!
i’m honestly happy to eat it plain but i often eat it for breakfast with some granola, fruit, and tahini (weird to some but my sister got me into it and it’s good in this combo and a little goes a long way). at the quantities i use it’s ~380 calories and 26g protein. definitely super satisfying and i like it!
I have also been weight lifting the past few months and it’s awesome. I used Casey Johnston’s Liftoff book program—it starts you with body weight then moves on to dumbbells and then up to barbells. I have always struggled with my weight and I’ve noticed a huge improvement in my body composition. I also just feel great. People talk about the runner’s high, which I have experienced, but I also get this blissful zen feeling after a lifting session. Also I only lift three times a week (sometimes just twice) so the time commitment is far less than running. I also try to walk a lot in my daily life.
I also use the MacroFactor app because I’m struggling to get enough protein in to build muscle. And I agree with the comments above about talking about wanting to look and feel good! I have also been enjoying Liz Plosser’s Substack—she’s a former editor at Women’s Health and she has lots of interesting articles about health and wellness. I think she also has a pull-up guide if you become a paid subscriber. Doing a pull-up someday is also one of my goals!
just looked and MacroFactor looks a lot like CalAI though a few more features! maybe i’ll switch but i paid $40 for the full year of CalAI so i’ll probably wait until 2027 🙂
I do not get any blissful zen feelings (yet?) unfortunately but I do feel happy to have done it. (And I don’t hate it! I just don’t like, get euphoric or super relaxed or anything kind of like running offered sometimes).
I only started getting the zen feeling when I moved up to barbells and much heavier weights!
so there is hope. haha. i guess we will see!
This is great Sarah, good for you! I’m glad you’ve had a positive experience in this area, especially when you’re grieving losing running. If you get a chance, I’d love to hear more about pilates specifically, and if you think that’s had a significant role in your body composition changes / feelings of strength? Or is it primarily the traditional strength training you’ve done. I’d love to hear more about your pilates experience overall.
Thank you for sharing!
Really enjoyed your post! You asked about pull-ups: I like to rock climb and even after starting climbing, I couldn’t do a pull up for a long time. Doing slow negatives (start at the top and slowly go down), and taking some weight off with a band helped me. It was the initial part of the pull-up that was the hardest to get in my experience. Hope you get the clean pull-up soon!
thank you Yelena! I need to work on the negatives. And YESSSS that first bit – that’s the part I can’t do. Even the tiniest bend and I can do it but from straight strict arms I can’t yet! (YET, lol)