Most of us know our weight. But how many of us know our body’s balance of lean muscle, fat, and bone?  Body composition is a far more meaningful measure of health and fitness, yet it’s the measurement that most people avoid.

Admittedly, I was one of those avoiders!  When I first faced the idea of measuring my body composition, I was hesitant. Did I really want to know how much muscle I’d lost since my athletic heyday? Or how far I’d drifted from my peak fitness? The answer was no!  But, I did it anyway.  Why? Because body composition matters, and understanding it is foundational to setting meaningful health and fitness goals.

According to the latest research, maintaining or increasing lean muscle mass is critical for overall health; especially as we age. Muscle isn’t just for lifting heavy weights.  It’s essential for metabolism, balance, and even preventing chronic diseases like diabetes and osteoporosis.

Additionally, where you carry your weight is important.  Studies show that visceral fat (the fat stored around your organs) is a better predictor of health risks like heart disease than total body fat.  In summary, body composition gives you the full picture that a scale alone can’t provide.

When I finally overcame my nerves and decided to measure my body composition, I turned to my trusted JCC colleague, Annie Kostovny.  She provided a full body assessment using the state-of-the-art Styku scanner. This wasn’t your typical bathroom scale that claims to give body fat.  This was the real deal!  It is a 360-degree scan that provides detailed measurements of fat, muscle, hip-to-waist ratio, and more.

While I wasn’t quite as fit as I’d hoped, I wasn’t as “off the rails” as I’d feared. Knowing my baseline gave me a starting point and a clear direction for improving my health over the next few months.  And here’s the thing: It wasn’t scary.  Annie made the process fun, judgment-free, and easy.

If you’re ready to look beyond the scale, I invite you to try a body composition scan – it’s a fantastic tool to help you set realistic, data-driven goals. Once you know your numbers, you can decide what changes to make; whether that’s building muscle, reducing fat, or simply finding balance.

Remember, changing your body composition means addressing both sides of the equation: calories in (what you eat) and calories out (how you move). It’s not about perfection.  Rather, it’s about progress, and having the right plan to get there. If you want to get started, the JCC fitness team is here to support you. Whether it’s through working with me as a wellness coach, trying a class, or teaming up with a personal trainer, we’re here to help.

Curious about your body composition? A Styku assessment, available at the Squirrel Hill JCC, is included in the 1 hour complimentary fitness assessment for new members or can be purchased – $30 for 1 or $100 for 4.
To Schedule: Contact Bill Herman [email protected] or 412-697-3238

Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]

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