Exercise while living and thriving with HIV/AIDS

In 2021, I was 260 pounds, barely mobile, and barely holding on. My health was in freefall, and my reflection in the mirror looked like a ghost of who I once was. I honestly thought, “Maybe this is just what it looks like in your late 50s as an HIV long-term survivor, dealing with heart disease and decades of wear and tear.” After all, my dad died at 59. I was genuinely 'prepared' and had even saved some of my stimulus money for my cremation. But something inside me still had fight. So, with help—my staff, my service dog, and a whole lot of prayer—I got up. Again.

That “again” matters because I’ve had to do this so many times since my HIV/AIDS diagnosis over 40 years ago. Reinvention. Resurrection. Refusal to give in. And here I am at 61—turning 62 next month—doing leg curls and lifting myself back up, one rep at a time.

I recently met Peter, a brother from across the pond. He’s four years HIV positive, clean from drugs, full of faith, and packing on serious muscle. The guy’s younger than me—sure—but he reminded me what’s possible. That fire’s still in me. I want some again. I respect and admire this guy more than words can say.

And I just said goodbye to my brother and fellow gym beast Dan—a true Alpha Male, but the kind who’ll still pick you up like a ballerina during a hug. True story—he lifted my 175-pound self like I was nothing and grinned while doing it. I told him, “I gotta beef up,” and we both got a good laugh! I used to be 200–215 in my prime—maybe I’ll get close again, who knows? My HIV specialist prefers I don’t gain much more weight, but the doctor also adjusted my testosterone prescription recently. Muscle’s holding steady, and energy is creeping back in. I'm doing bands at home, gym sessions when I can—building back lean body mass because I know how crucial it is for someone living with HIV and multiple chronic conditions.

This is more than muscle. It’s medicine. It’s faith. It’s proof that no matter how many times you fall, you can rise again.

You’re never too far gone to fight for yourself again.

We all need a little inspiration. Peter gave it to me. Dan gave it to me. And if this clip can give it to someone else—just one person—then hell yes, I’ll keep showing up and sharing the journey, including my commitment to youth education.

To be continued... 🙏

Never surrender! Never Forget!

- Bob

Health experts are warning that too much sitting can be just as detrimental to our health as smoking, leading to the headline 'sitting is the new smoking.' The human body was not designed to sit. Advocacy activism around health emphasizes that statistics reveal Americans spend, on average, 93% of their lifetimes indoors and 70% of each day sitting. This is particularly concerning for HIV long-term survivors, who may face additional health challenges. Youth education on the importance of movement and reducing sedentary behavior is crucial for fostering healthier habits.

In the late ’80s, my friend and gym buddy Stuart once said something that stuck with me:
“A virus needs a good host.”

Back then, we didn’t have access to treatment, and survival was a crapshoot. I don’t know how that idea stacks up medically — but mentally, it changed everything for me. Stuart passed not long after, but his words stayed.

From that point on, I set out to build a better host.

I went from about 180 pounds to 265 with my doctor’s help — yeah, swole AF...

1. Wake Up the Ship Before You Set Sail
Start your day with movement. Not a sprint—just a stretch, a walk, a few shoulder rolls, or joint circles. Wake the bones. Grease the hinges. You’re not “getting old,” you’re just shifting gears. Treat your body like the vessel it is.

2. Train to Live, Not Just to Look Good
We ain’t posing for Instagram—we’re training to carry groceries, climb stairs, ride motorcycles, chase grandkids, or kneel in a garden and get back up unassisted. Think squats, pushups, rows, lunges, planks. Function > Flex.

3. Balance is the New Biceps
You want to avoid a hospital trip? Train your balance like it’s a muscle. One-leg stands. Bosu work. Tai chi. Stair climbs. Because one bad fall can wreck your whole season. A strong core = fewer ER visits. Period.

4. Stretch Like Your Life Depends On It (Because It Does)
Tight hips, stiff spines, seized shoulders? They’re not badges of honor—they’re warnings. Stretch daily. Think mobility, not just flexibility. If you can’t reach behind your back or touch your toes, fix it now before it becomes your new normal.

5. Don’t Skip Leg Day—Or Bone Day
After 50, you’re fighting muscle and bone loss. Weight-bearing movement (yes, even walking) and resistance training are your calcium's best friends. Don’t let gravity win. Fight back with squats, lunges, and real resistance—not just chair yoga.

6. Mind-Muscle Connection is Everything
Forget ego lifting. Focus on form. Feel the muscle work. The older we get, the more intentional we need to be. Controlled reps, clean breathing, zero bullshit. You’re not training to impress—you’re training to last.

7. Recovery Is Sacred. Honor It.
You’re not 25—and that’s a blessing, not a curse. Your recovery must be part of the plan. Active rest, deep sleep, hydration, nutrition. Take your rest days seriously, and your body will return the favor.

8. Fuel Like a Fighter, Not a Teenager
Your metabolism ain’t what it used to be—so quit fueling it like a gas station burrito. Lean protein, colorful veggies, smart carbs, good fats. What you eat today is how you’ll move tomorrow. Make it count.

9. Pain Ain’t Proof You’re Doing it Right
Discomfort builds strength. Pain is a red flag. Know the difference. If something feels wrong, stop. Reassess. Work around—not through—injury. There’s nothing badass about blowing out your knee over a prideful deadlift.

10. Faith, Grit, and Purpose Build the Strongest Core
Why do you move? To stay alive? To stay sharp? To honor the fallen? Define it. Own it. Live it. You’re not just training muscles—you’re keeping the mission alive. And that’s functional as hell.