Why I'm chasing STRONG

I remember when skinny was the goal in my 20s. I used to go to the gym multiple times a week, eat clean and focused heavily on cardio. I used to run on a treadmill even though I hated it, ate tins of tuna even though it smells like cat food to me and I chased the perfect jeans size because that's what I thought I needed to feel good about myself. I also never lifted weights heavier than 3kg because I was worried I'd get bulky.

Wow, was I wrong. So very wrong.

Since turning 40 a few years ago, there's been a shift in my way of thinking. I have learned more about the type of food I need to eat to feel good (hello protein and fibre!), the type of exercise that will set me up for the long term and focusing on sleep like my life depends on it.

I'm not chasing skinny, I'm chasing STRONG.

I've realised that to do the things that matter in old age - getting up off a couch, playing golf, climbing stairs, travelling Australia and living the life that I want, I need to bank muscle now. And you know what? It is never too late to start making a change.

I started lifting weights in November 2024 at the age of 41. I remember doing a 20kg deadlift which was just the bar, no weights. And I thought, what on earth am I doing here?! But I kept turning up, even when I didn't feel like it. And last week, I hit a new personal best - 90KG on a deadlift. Never did I think I'd be able to lift this much. I now feel unstoppable!!!

If you need some winter motivation to keep you moving for the long game, here are some tips that I'd recommend.

Tip 1 - You'll regret the exercise you don't do.

How to achieve this - stick with the same routine every week. That way I remove the mental load of trying to make the decision about when I will exercise. Life gets busy so if you want to remove a hurdle, then turn up at the same time every week. I know many Wellspringers adopt this approach as well.

Tip 2 - Play the long game

You are going to get a virus, have a work crisis, a family issue to deal with, eat too much delicious food on holidays etc. Don't let that derail you. I learned this lesson last month as I barely exercised as I had my Fiji holiday, way drank more alcohol than normal and then had two bugs that knocked me down hard. And yet despite this, I still lifted 90kg last week at the gym, a new record for me. I put this down to consistent exercise, not my behaviour for an isolated month. So, play the long game.

Tip 3 - Find some type of movement you love

This is a really important part for me. I don't love weights and sometimes walking can be a bit boring. So, I tend to walk with a friend because then I get a catch up and it's far more enjoyable. I also loved having golf lessons and today I signed up for another golf clinic. Because it brings me joy and movement is easier when you are doing something that you love. I also enjoy Pilates but I need to be accountable so I try to take a class from another instructor when I can. Find something you love (and I know for many of you, it's coming to the Wellspring studio and I do love having you here).

Tip 4 - Lower the bar

I try to get my steps in every day with incidental exercise. This may mean a short walk if I have time or it could be as simple as parking a bit further away from school pick up. What I suggest is finding a goal that you can meet almost every day. Because our brains work better with reward. I had 10,000 steps as my goal and would rarely make it. I later learned that 10,000 steps is not at all based on science but a number set by a Japanese company marketing pedometers in the 1960s! So find yourself an achievable goal (mine is 8,500 steps).

Tip 5 - Get a DEXA

I know I go on about this a lot but getting a DEXA scan is going to give you some incredible data to work with. What's a DEXA you ask? It's an x-ray machine that measures your bone density, fat and muscle. And why is this important? Because we want to build muscle and bone density. And that can actually result in a higher number on the scales.

I want to show you an example of how my body has changed from February 2024 until June 2026 (ok it's not the prettiest image of me but bear with me for this blog).

Yellow is fat

Blue is bones

Pink/red is muscle.

I want to show you that I am actually 2kg+ heavier in the image on the right.

I have reduced my body fat by 4% and have increased lean muscle by 3.4kg. I also have increased my bone density by 3.7% - doesn't sound like a lot but the reality is that I don't have an increased risk of fracture as I age. And that is what I am focused on in chasing STRONG and playing the long game of life.

I commit to getting a DEXA every 6 months or so to keep me on track. Want to get a DEXA then check out Physique Science | DEXA | 35 Babarra Street, Stafford QLD, Australia

They are even offering $60 scans for the remainder of this financial year!

Here's to getting STRONG in the future.

Till next time Wellspringers,

Holly

xx