With just ~9 weeks until January, now is the time to act on your health goals. Learn why delaying doesn’t help, and what you can do right away to build momentum with DEXA body scans, metabolic tracking, strength training, and nutrition.
That’s nine weeks of opportunity to begin building better health, not just as a New Year’s resolution, but as a lasting transition.
For men and women over 40, those nine weeks matter even more. Instead of launching into a frenzy in January when the gyms are crowded and motivation peaks then dips, you can get ahead, establish habits, and walk into the new year already feeling stronger, more capable, and more in control.
Why Starting Now Matters
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Momentum matters
Waiting till January means you’re starting behind. Starting now means you build traction before the noise of resolutions kicks in.
Habits formed now will carry into the new year. After 40, building habits is more important than chasing drastic changes. -
Better results, more sustainable
A gradual start means you can focus on fundamentals — body composition, metabolic health, strength — rather than drastic fads. A scan from DEXA can give you actionable baseline data, so your efforts are targeted and efficient. -
Avoid the January rush
The gyms fill up, motivation spikes and then fades. By starting now, you avoid the peak crowd and set your own pace. This means you’re more likely to stay consistent. -
For longevity & over-40 health, time is significant
As we age, maintaining muscle mass, metabolic health, bone density and cardiovascular fitness becomes critically important. The sooner you address it, the better your odds of aging with vitality.
What to Do in the Next Nine Weeks
Here’s a week-by-week (rough) guideline tailored for those over 40, using DEXA Scan data and sound wellness principles:
Weeks 1-2:
- Book your baseline: Full body-composition scan (DEXA), metabolic rate test, maybe hormone/metabolic panel.
- Review your current nutrition: Are you getting enough protein (especially important after 40), focusing on anti-inflammatory foods, limiting ultra-processed items?
- Pick one movement habit: e.g., commit to 3 strength-training sessions per week, or walk 10,000 steps on non-training days.
Weeks 3-4:
- Review your scan results. Identify muscle mass, bone density, fat distribution. Set 3 realistic metrics to improve by January.
- Begin a structured training program: Weight/strength training + mobility/flexibility work.
- Introduce a sleep / recovery ritual: e.g., consistent bedtime, limiting blue light before bed, 7-8 hrs sleep.
Weeks 5-6:
- Nutrition upgrade: Increase protein (aim ~1.0-1.2g per kg body weight for many over 40). Incorporate more healthy fats, leafy greens, fiber.
- Add metabolic flexibility work: e.g., interval cardio, or time-restricted eating (if appropriate).
- Track a biomarker or habit: For example, resting heart rate, HRV (heart-rate variability), morning glucose, grip strength.
Weeks 7-9:
- Progress review: Re-assess your movement, training, and nutrition. Adjust if you’ve stalled.
- Habit reinforcement: You’re building a foundation now. Make the health routines “non-negotiable.”
- Visualize January: When January arrives, you’ll be walking into it with confidence, momentum, and data. That gives you a psychological and physiological advantage.
Why DEXA Scan (Your Partner in Longevity)
At DEXA Scan we specialize in precision measurement. You’re not just guessing how many weekly workouts or which foods to eat — you’re making decisions based on real metrics.
- Understand your body composition (lean mass, fat mass, bone density)
- Identify where you’re lagging (e.g., low bone density, muscle weakness)
- Form a plan that’s tailored to your biology
- Monitor progress so you’re incentivized and accountable
For anyone over 40 committed to longevity, strength, energy and health, having that objective baseline is a game-changer.
Don’t wait for January 1st. Use the next nine weeks to get ahead of the resolution crowd, build habits, gain real metrics, and stride into the new year already strong.
Book your DEXA scan today and take the first step toward your healthiest self.
When you step into January, you won’t be making a resolution—you’ll be continuing a momentum you already built.
Let’s make this your year of lasting vitality.
