In 2021, approaching my half century mark, I decided I needed to take concrete action to improve my health. To occupy our time and children’s boredom during the pandemic, we had spent a good portion of 2020 and early 2021 renovating first a house, then an apartment. Meanwhile my overall fitness went from mediocre to not good. My weight got to the level where I no longer would get on the scale because I realized I was going to see a number in the 300s looking back at me. I decided two things; first, change my scale to report in kilograms and, second, my next renovation needed to be me.

I had previously tried pretty much every fad diet and workout program out there. A large focus was on cardio type activities including long distance running (run a little, walk a little, repeat) or triathlons (thanks to gravity no one could beat me on the downhill bike portions). While most of the other competitors were nameless to the crowds around them, I was given the particular moniker of ‘big guy’ as I lumbered along. I have paid more money than I care to remember on ‘beach body’ type workout programs which require no gym and can be done ‘from the convenience and comfort of your own home’. We have signed up for ‘miraculous’ meal plans and supplements promising amazing results with minimal effort. As with all things in life, it is rare if not impossible that sustained positive results are achievable through comfort, convenience and minimal effort.

Scroll forward six months after deciding to take action; as I blew out the fire hazard of a 50-candle cake, I had lost 25% of my bodyweight, dropped down 6 pant sizes, was below 20% bodyfat and had a resting heart rate of 43 bpm. I challenged my friends and family to a virtual 5k on my birthday which I completed in 25 minutes. I even won money in one of those online ‘transformation contests. Arguably, after five decades, I was in the best shape of my life. I also ate a significant portion of that birthday cake.

More important than the results, I learned a lot of things during those months that I wish I would have learned earlier. While the internet has an over-abundance of information on health and fitness strategies, it is sometimes hard to sift through and separate what is effective and impactful from what might be superfluous or even damaging. Although I can’t speak for people in their 60’s and 70’s (yet), I think most of what I have learned is broadly applicable and hopefully someone out there gets some benefit or avoids a few pitfalls. I also know that fitness is an ongoing journey and by documenting that journey, it will provide a level of accountability if to no one else but myself.

So, like a boomer who refuses to get a Tik-Tok account, I’m writing it all down. If you have already gotten this far you are at least curious enough to continue with me–be curious. Welcome to the Renovation.