Debby’s Fitness Journey

Tag: weight-loss

  • The DEXA Scan Reality Check

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    I had my first DEXA body scan this week at the Human Performance Lab at Boise State. For those of you who haven’t done one, it’s basically a machine that tells you exactly what your body is made of — bone, muscle, and fat. It is the truth teller. The whole truth teller. And apparently…

  • Bye Bye Ta-Ta’s, Hello Loose Skin

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    When I started my health journey in 2023, I weighed 185 pounds and had never touched a barbell — unless you count pushing a grocery cart with attitude. Fast forward 2.5 years to age 70, and my weight now varies between 120 and 125 pounds, I deadlift 150, bench 75, and apparently misplaced my Ta-Ta’s…

  • If You’re Serious About Weight Loss, Start Logging Everything

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    If you are serious about losing weight and getting fit, then by now you should be logging every bite and every sip into an app. Yes. Every bite. Every sip. Because here’s the truth: you can’t lose weight unless you are in a calorie deficit. And you won’t know if you are in a calorie…

  • What I Eat in a Typical Day

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    People ask me all the time what I actually eat every day, so here it is — no secrets, no magic, just what works for me. My day starts with coffee. In my first cup, I add 5 grams of creatine. In my second (and sometimes third), I add Vital Proteins Collagen Peptides. I try…

  • The Body Transformation Challenge: What I Learned the Hard Way

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    It was April of 2024. By that point, I had already lost 30 pounds and honestly felt like I had already been through a major transformation. I was feeling stronger, more confident, and more at home in my body than I had in years. So when my trainer, Isaac, called me and told me about…

  • Why Lifting Heavy is Non-Negotiable as Women Age

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    Why Strength Training for Women Over 50 Matters More Than Ever For most of my life, I thought exercise was about staying thin, burning calories, and maybe earning my dinner. I walked. I played golf. I thought I was active. And then I got older. Here’s the truth no one really explained to me when…

  • How to Calculate Macros (Without Making It Complicated)

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    If you’ve ever thought, “I just want to know what to eat, not earn another degree,” you’re not alone. Macros don’t have to be confusing — even at 60+, even with a weight-loss goal. Let’s walk through a real-life example step by step using this woman: Step 1: Understand What “Macros” Are “Macros” is short…

  • Macros for Dummies – Part 2

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    How to Actually Use Macros in Real Life (Without Losing Your Mind) So now you know what macros are. You may have even calculated yours. And then reality hit. “Okay… but how do I actually DO this?” Good news: you don’t need perfection, a food scale obsession, or to eat like a fitness influencer. First…

  • Macros for Dummies

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    So let’s break it down — no science degree required. First: What are “macros”? Macros is short for macronutrients — the three main types of food your body needs: That’s it. Not magic. Not a diet trend. Just food. Every calorie you eat comes from one (or more) of these three. Why macros matter more…

  • So…It’s About More Than Exercise? I Have to Diet Too?

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    Six days into my health and fitness journey, I found myself at a party at a friend’s house. I happily filled my plate with all the delicious goodies and excitedly shared stories about my first few workouts with my trainer. I was feeling proud. For the first time in my life, I was actually showing…