Alejandra's Complete Health Command Center
December 28, 2026
Building the foundation for the next 50 years
April 23, 2026 · 5 months since baseline
Most people doing either lose both. You dropped 2.5 lbs of fat, added 0.7 lbs of lean tissue, and cut visceral fat by 30%. The system is working.
"This isn't about being perfect.
This is about being present.
I'm showing up for 50-year-old me,
and 100-year-old me."
I track my progress every 4 months with DEXA scans. I update this dashboard after each scan to see my journey.
November 24, 2025 · the starting point
Total mass: 147.9 lbs · Fat tissue: 40.9 lbs · Lean tissue: 101.8 lbs
Volume: 9.14 in³
Total BMC: 5.1 · Total BMD: 1.151 g/cm²
Android: 20.6% · Gynoid: 36.9%
| Region | Fat % | Fat (lbs) | Lean (lbs) |
|---|---|---|---|
| Arms | 27.7% | 4.5 | 11.2 |
| Legs | 34.5% | 20.1 | 36.4 |
| Trunk | 22.9% | 14.6 | 47.7 |
| Android (belly) | 20.4% | 2.0 | 7.9 |
| Gynoid (hips/thighs) | 36.2% | 9.2 | 15.8 |
| Limb | Fat % | Fat (lbs) | Lean (lbs) |
|---|---|---|---|
| Right Arm | 26.6% | 2.3 | 5.8 |
| Left Arm | 28.8% | 2.3 | 5.4 |
| Right Leg | 34.2% | 10.1 | 18.5 |
| Left Leg | 34.7% | 10.0 | 17.9 |
April 23, 2026 · compared to Nov 24, 2025 baseline
Dec 2026 Target: 23-25% · Fat lost: 2.5 lbs
From: 0.31 lbs · Volume: 9.14 → 6.44 in³
Watch: slight dip. Heavier progressive loading + calcium/D3 check. Nothing alarming.
Dec 2026 Target: 104-105 lbs · Biggest gain: legs +0.9 lbs
From: 0.56 · Android fat: 20.6% → 18.8%
From: 1,369 cal/day
| Scan Date | Body Fat % | Lean Mass (lbs) | Total Weight (lbs) |
|---|---|---|---|
| Baseline (Nov 2025) | 27.7% | 101.8 | 147.9 |
| Scan #2 (Apr 2026) ✓ Actual | 26.3% | 102.5 | 146.0 |
| Scan #3 (Jul 2026) · Target | 25.0-25.5% | 103-104 | 144-145 |
| Scan #4 (Dec 2026) · GOAL | 23.0-25.0% | 104-105 | 141-145 |
Where fat came off and where muscle went on
| Region | Fat % (was) | Fat % (now) | Lean (lbs) change |
|---|---|---|---|
| Trunk | 22.9% | 21.1% ↓1.8 | 47.7 → 47.6 flat |
| Android (belly) | 20.4% | 18.6% ↓1.8 | 7.9 → 8.0 +0.1 |
| Gynoid (hips/thighs) | 36.2% | 34.4% ↓1.8 | 15.8 → 16.3 +0.5 |
| Arms | 27.7% | 25.4% ↓2.3 | 11.2 → 11.7 +0.5 |
| Legs | 34.5% | 33.2% ↓1.3 | 36.4 → 37.3 +0.9 |
The four biggest opportunities for the next 90 days
Legs (33.2%) and gynoid (34.4%) are the only regions still above total body fat. Lower-body muscle is already responding (+0.9 lbs legs). Add one glute and hamstring session per week: step-ups on the balance board, single-leg dumbbell deadlifts, glute bridges with dumbbell load.
Right arm lean 6.2 lbs vs left 5.4 lbs (0.8 lb gap). Right leg 19.1 lbs vs left 18.2 lbs (0.9 lb gap). Still under the 2 lb injury threshold, but widening. Switch bilateral dumbbell work to unilateral for 12 weeks. Start each set on the left side so it gets fresh effort.
You crushed trunk fat (−1.5 lbs, the biggest regional loss) but didn't build new core muscle (−0.1 lbs). Add 5 minutes of loaded core work three times a week: weighted dead bugs, suitcase carries with a dumbbell, Pallof presses with a resistance band.
Z-score 0.9 → 0.8 (still in 69-93rd percentile, still strong). Bone responds to load, not rep count. Progressively heavier dumbbells on squats, split squats, and presses. Confirm 1,200 mg calcium and 2,000 IU vitamin D daily. Worth mentioning at next doctor visit.
Target: Complete "The Morning 7" at least 6 out of 7 days
Bonus: Add 2x cardio sessions (stairs, park walks, or swimming when warm)
Rest Day: Sunday = Active rest (yoga, gentle walk, balance board play)
I fill in my progress each week. My data saves automatically in my browser!
Q1 2026 — My 16-Week Foundation
Follow this week-by-week progression for "The Morning 7" routine. Each week gets slightly harder — this is how I build muscle and lose fat. All weights are listed PER ARM.
Total Time: 28 minutes
Equipment I Have: Perfect Pushup handles, Dumbbells (10-30 lbs), FLYBIRD Adjustable bench, Balance board, Yoga mat
I just got a FLYBIRD adjustable bench (800 lbs capacity, -30° to 90°). Here's how I use it:
Jan 5-18, 2026
| Exercise | Week 1 Jan 5-11 |
Week 2 Jan 12-18 |
|---|---|---|
| 1. Perfect Pushups | 2x10 (knees) + 1x5 (full) | 2x8 (knees) + 1x8 (full) |
| 2. Dumbbell Squats | 3x12 @ 10lbs per arm | 3x15 @ 10lbs per arm |
| 3. Bent-Over Rows | 3x10 @ 10lbs per arm | 3x12 @ 10lbs per arm |
| 4. Reverse Lunges | 3x8 @ 5lbs per arm | 3x10 @ 5lbs per arm |
| 5. Hip Thrusts | 3x12 @ 10lbs (single DB on hips) | 3x15 @ 10lbs |
| 6. Plank Holds | 3x30sec (on toes) | 3x35sec (on toes) |
| 7. Bird Dogs | 3x8 (2sec hold each) | 3x10 (2sec hold each) |
Jan 19 - Feb 1, 2026
| Exercise | Week 3 Jan 19-25 |
Week 4 Jan 26-Feb 1 |
|---|---|---|
| 1. Perfect Pushups | 3x10 (full pushups) ↑ | 3x12 (full) |
| 2. Dumbbell Squats | 3x15 @ 10lbs per arm | 3x12 @ 12.5lbs per arm ↑ |
| 3. Bent-Over Rows | 3x12 @ 10lbs per arm | 3x12 @ 12.5lbs per arm ↑ |
| 4. Reverse Lunges | 3x10 @ 5lbs per arm | 3x12 @ 7.5lbs per arm ↑ |
| 5. Hip Thrusts | 3x15 @ 10lbs | 3x15 @ 15lbs ↑ |
| 6. Plank Holds | 3x40sec ↑ | 3x45sec |
| 7. Bird Dogs | 3x10 (3sec hold) | 3x12 (3sec hold) ↑ |
Feb 2 - Mar 1, 2026
Big Changes This Phase:
| Exercise | Week 5 Feb 2-8 |
Week 8 Feb 23-Mar 1 |
|---|---|---|
| 1. Perfect Pushups | 3x12 (full) ↑ | 3x15 (full) |
| 2. Dumbbell Squats | 3x12 @ 15lbs per arm ↑ | 3x15 @ 15lbs per arm |
| 3. Bent-Over Rows | 3x12 @ 15lbs per arm ↑ | 3x15 @ 15lbs per arm |
| 4. Reverse Lunges | 3x12 @ 7.5lbs per arm | 3x12 @ 10lbs per arm ↑ |
| 5. Hip Thrusts | 3x15 @ 20lbs ↑ | 3x20 @ 20lbs |
| 6. Plank Holds | 3x50sec ↑ | 3x60sec |
| 7. Bird Dogs | 3x12 (3sec hold) | 3x12 (5sec hold) ↑ |
I'm 2 months in! Full pushups, 30 lbs on squats (15 per arm), 1-minute planks. This is my new normal.
Mar 2 - Apr 26, 2026
By Week 16, I'll Be At:
Schedule your DEXA scan for end of April 2026. Take progress photos. Review how clothes fit. Celebrate consistency regardless of numbers.
The Reality: You're feeding a 16-year-old athlete, 9-year-old girl, and 55-year-old husband. You CAN'T eliminate all trigger foods from your house.
The Solution: ZONES, not elimination.
My Shelf/Drawer:
I EAT ONLY FROM HERE
Their Shelves:
I DON'T TOUCH THESE
Your Foods Only
Important: Pre-portion nuts into 1/4 cup containers IMMEDIATELY when you get home. If you eat from the bag, you'll eat the whole bag.
2 Hours — Set Yourself Up for Success
Your Protein Staple — Makes 6 servings
Per Serving: 250 cal | 40g protein | 8g fat | 0g carbs
Why This Works: Huge volume fills you up with only ~200 calories, leaving room for protein and healthy fats.
Perfect form for "The Morning 7"
Perfect form prevents injury and builds strength faster. Learn these movements properly.
I have hardware in my ankle from a previous injury. All exercises are LOW-IMPACT and ankle-safe. However, I always listen to my body. If something hurts (not just feels hard, but actually HURTS), I stop and modify.
Muscles Worked: Chest, shoulders, triceps, core
What This Is: A pushup using my Perfect Pushup handles (the rotating handles I have). I'll start on my knees, then progress to full pushups on my toes. Works my upper body and core.
Progression: Week 1-2 on knees → Week 5+ mix of knees and full → Week 7+ all full pushups
Muscles Worked: Quads, glutes, hamstrings, core
What This Is: A squat holding a dumbbell at my chest (like holding a goblet). I sit back and down like sitting in a chair, then stand back up. The KING of leg exercises - builds strong legs and glutes.
Ankle-safe! No impact. If ankle feels uncomfortable, try wider stance or small plate under heels.
Muscles Worked: Lats, rhomboids, rear delts, biceps
What This Is: A pulling exercise where I lean on my bench for support and pull a dumbbell up to my side, like starting a lawnmower. Builds my back muscles and improves posture.
Why the bench is better: More stable than a couch, correct height, and won't slide around. Critical for bone density in spine and posture. Focus on the SQUEEZE at top.
Muscles Worked: Quads, glutes, hamstrings, balance
What This Is: Standing upright with dumbbells at my sides, I step BACKWARD with one leg, lower my back knee toward the floor, then push back up to standing. I do REVERSE (not forward) lunges because they're low-impact and safe for my ankle.
Why reverse for me: Forward lunges create impact. Reverse lunges are controlled and gentle on ankle hardware.
Muscles Worked: Glutes, hamstrings, lower back
What This Is: I sit on the floor with my upper back against my FLYBIRD bench, knees bent, feet flat. I place a dumbbell on my hips, then drive through my heels to lift my hips until my body forms a straight line from shoulders to knees. This is THE best exercise for building strong glutes.
Why this matters: Strong glutes protect my lower back, improve posture, and are critical for longevity. This exercise hits them better than anything else.
Muscles Worked: Entire core, shoulders, back
What This Is: I hold a rigid, straight-body position on my forearms and knees (or toes). Like a wooden plank. I just HOLD IT - no movement. Sounds easy, but it's incredibly effective for core strength. I'll start on knees, progress to toes.
Balance board challenge: Once you can hold 45 sec on floor, try plank on balance board for extra difficulty.
Muscles Worked: Core, glutes, lower back, shoulders
What This Is: On my hands and knees, I extend opposite arm and leg (right arm + left leg), hold for a few seconds, then return. It's called "bird dog" because I look like a hunting dog pointing at prey. Great for core stability and balance - especially important for entrepreneurs who sit a lot!
Gold for core stability and back health — especially important for entrepreneurship (lots of sitting).
Film yourself once per week.
Quality over quantity, always.
Perfect form builds a perfect foundation
for the next 50 years.