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Bellevue Personal Training | Bone Health

Consider that bone loss and muscle loss (sarcopenia) are a natural part of aging. Half of women over the age of 50 and 25% of men over 50 suffer broken bones because of osteoporosis. That said, much can be done to mitigate both bone and muscle loss. Today I’ll share the Cliff Notes for bone health; in a future post I’ll share best activities to strengthen both muscle and bone!

  • To preserve and build bone mass calcium, vitamin D, dairy** and physical exercise are crucial
  • Our bone mass peaks in the early 20’s
  • Bone mineral density (BMD) is measured in a ‘T score’, a negative # because it quantifies bone loss
  • Bone loss is marked by Osteopenia
  • The most serious bone loss is Osteoporosis
  • Walking has little effect on bone strength
  • Progressive Resistance Training maintains and improves BMD!
  • The most helpful bone growth activity is high-impact activities (HIIT)
  • It is extremely helpful to integrate balance training into one’s workout/daily life as fall prevention
  • If you are vegan and don’t eat dairy please know that legumes provide as much, if not more, calcium that most dairy!

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Balanced Bodyworks Sara

Sara

When I decided to get a personal trainer to help me meet my fitness goals I asked a good friend for a recommendation.  She said Lynn was the person to go to.  She was right and here's why.   As a mature woman with an active lifestyle,  I wanted a trainer who had experience with my age group, had realistic expectations that would challenge me without hurting me and who had a wide ranging skill set.  Lynn is extremely knowledgeable, professional and organized.  She is also friendly, warm, funny and very engaging.  Her instruction is clear and she pays close attention to form.  I've read the books and watched the videos, but there's nothing like a skilled, supportive trainer watching and coaching.  She is also, of course, designing a program tailor made to my strengths and weaknesses that supports my fitness goals.  She is willing to come to my house and bring equipment with her.  A huge plus!  My workouts with Lynn are physically satisfying, give me lots of new information and are fun.  I would highly recommend her.
Balanced Bodyworks Kayla

Kayla

I've never really been one of those people that enjoys exercise. However, I'm headed off to college in the fall and since I was hoping to start school a little fitter and a little slimmer, I started working with Lynn. She has tailored a fitness plan to fit what I need, taking care to work around physical limitations such as past injuries and back pain. Beyond just being my trainer, she is fun to talk to and she shows genuine interest in what I have to say. She emphasizes the importance of regular exercise, eating a balanced diet, drinking plenty of water and getting the right amount of sleep to promote overall health. She also has a great sense of humor, which is always a bonus. A few jokes to lighten the mood during a tough work out really seems to do the trick. I've been able to stick with the fitness plan Lynn has set for me far longer than any kind of exercise plan in the past. 
Balanced Bodyworks Linda Z.

Linda Z.

What a difference having Lynn as my Fitness Coach!  She has put together a plan specifically for me, to make me stronger and more fit for my active lifestyle.  With her guidance I can do this workout in my own home.  I was stuck with the extra pounds I’d acquired, and she coached me on how to eat.  This eating plan has really worked for me and is something I can do for the rest of my life.  Not only do I appreciate her professionalism, but her friendship as well.  I look forward to every session.

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