Six weeks ago, I set out on a 10-week project with four personal goals:

1. Reduce body fat to below 30%
2. Increase VO₂ max to above 32
3. Do a pull-up
4. Stand up from a cross-legged position without using my hands

This blog post is an update on how it’s going so far—what’s working, what’s not, and what I’ve learned along the way.

VO2 max – progress achieved

Let’s start with a win.

VO₂ max is one of the most important measures of cardiovascular fitness and a key predictor of longevity. My goal was to raise mine to over 32. I’m currently at 32.6, according to my Apple Watch.

I know it’s not the most accurate tool, but it’s what I’ve consistently used over the years, so it gives me a good sense of trends. After a relapse of Graves’ disease last October, my VO₂ max dropped to below 27. Since then, it’s been climbing steadily as my health has returned.

What’s helped recently is my training for a half marathon in October. The increase in running, especially hill runs, has made a noticeable difference. Just this morning, I completed a 10km run (6.2 miles), and I’m feeling stronger with each week.

The most accurate way to measure VO2 max is by a graded exercise test in laboratory conditions. A rather unpleasant experience. Alternatively, there is this formula that is often cited:

(Max Heart Rate ÷ Resting Heart Rate) × 15.3

Using my numbers: (168 ÷ 60) × 15.3 = 43.35

That would suggest a VO₂ max well into the “superior” range, which I know isn’t accurate. I’d be a much faster runner and be able to take part in all the classes my gym offers which is not the case. Synchronised burpees are out of my reach. So, I’ll stick with my watch. What matters is that I’m heading in the right direction.

My initial reason for targeting VO₂ max improvement was to make my upcoming 42-mile walk along the South West Coast Path in September feel a bit easier. It is going in the right direction.

Reducing body fat : more of a challenge

2025 has been a hard year, and I’ve been in a dark place for much of it. Exercise has been my non-negotiable. I do it without really thinking about it. That discipline is why I’ve been successful in improving my VO₂ max. Plus getting out into the forest or over the park lightens the darkness. It is my happy place.

But reducing body fat? That takes 24/7 awareness and daily discipline. The first few weeks weren’t great. I was all over the place, emotionally and nutritionally. That’s when my PT stepped in.

While I can hold myself accountable when it comes to exercise, I need external accountability when it comes to food. It’s far too easy for me to slip in those comfort calories, promising myself I’ll “start tomorrow.” But we all know, tomorrow may never materialise.

I used to see this need for accountability as a weakness. But a few years ago, I read that it’s actually a superpower. It sharpens focus and improves outcomes.

Now, I log my protein intake, calories, step count, and exercise in a shared spreadsheet (Google Sheet) with my PT. That structure has massively helped. Progress is slow, but that’s intentional. I want to lose fat while maintaining my muscle mass, and that requires a careful balance.

Having a DEXA scan : getting an accurate assessment

Three weeks ago, I had a DEXA scan—a body composition and bone density assessment that’s considered the gold standard.

My first DEXA scan was back in 2020. At the time, I was curious about how much muscle I had gained, and I also wanted to check my bone density due to being on warfarin for life (I have a mechanical heart valve). There’s some suggestion that long-term warfarin use can be detrimental to bone density.

The scan reassured me: bone density was excellent, and my muscle mass was in the 90th percentile for my age and gender.

Since then, I’ve made DEXA scans an annual habit. The most recent scan confirmed I’ve continued to build muscle, I now have more muscle at 66 than I did at 60, which was a great confidence boost. The technician even told me I was “bucking the trend.”

However, the scan also showed that my body fat percentage is too high. So now, I’m working to reduce it while preserving the muscle I’ve worked so hard to build. To date I’ve reduced my body fat by just under 1%. It’s a slow process – but it’s happening.

Sit down to stand : work in progress

One of my goals is to be able to sit on the floor cross-legged and stand up again without using my hands, knees, or any external support. This movement is often cited as a powerful predictor of mobility and long-term independence.

Right now? It’s a car crash.

I’ve taken two classes with Roger Frampton, author of The Flexible Body. I explained my goal to him, and he suggested I start by sitting and standing from a low chair, gradually reducing the height until I’m able to get to the floor.

So, I dug out an old aerobic step with adjustable risers. I’ve started doing 20 sit-down/stand-ups daily. It’s currently at a height of 20 cm. Admittedly, I still “flop” the last couple of inches on the way down, but I’m managing to stand up smoothly.

I’m hopeful. I’ll get there.

Pull-up challenge : still on the horizon

This is the furthest I am from completing any of the goals.

On the lat pulldown machine, I can lift over 100kg. On paper, I should be able to do a pull-up. But transferring that strength into a bodyweight movement is proving difficult.

The first milestone is to master the dead hang – simply gripping a bar and holding on. According to Dr. Peter Attia, the longevity expert, a dead hang is a strong longevity marker, as it tests grip strength, shoulder health, and upper-body stability. Women my age should aim to dead hang for at least 30 seconds.

Before I became ill, I could do a 90-second dead hang. Arguably, the longest 90 seconds of my life but I had the strength to do it. But when my health declined, I couldn’t even hold on for five seconds. It was a stark reminder of how much strength I’d lost.

I’ve since regained strength in nearly all areas: deadlifts, squats, lunges, sled work, but the dead hang still feels like a mental block, likely because of the association with realising I was ill again.

Last week, I hit 30 seconds again. That’s a win.

Six weeks in, I’m feeling encouraged. While I may not hit every target perfectly by week ten, I’m going in the right direction and still showing up.

To note: my AI image generating skill remains work in progress.