Bellevue Personal Training | Bones of Steel

The road to success to achieve bones of steel (and of course, that means muscles of steel too!) is two part: Exercise and nutrition. As we get older it’s of the utmost importance that we have a strong skeleton to minimize the risk of osteoporosis, and also the risk of breaking bones if we were to fall. Studies continue to show that a major fall, after age 60, usually results in death within one year. Here’s the Cliff Notes on what to do:


Regular weight bearing exercise is of the utmost importance, as it not only strengthens bones but improves coordination and balance. Weight lifting, either at the gym or in your home; walking, hiking, running, stair climbing, cycling, tennis, high impact cardio and plyometrics.

Plant Based Bone-Healthy Foods

It’s important to eat, on a regular basis, foods that include calcium, vitamin D, protein, vitamin K, vitamin B12, magnesium, potassium, and omega 3 fats. Below are sources of these necessary nutrients:

Calcium: Collard greens, tofu, tahini, dry figs

Vitamin D: mushrooms, nondairy milks

Protein: Protein powders, lentils, tempeh, hemp seeds

Vitamin K: Dry plums, kale, avocado

Vitamin B12: Nutritional yeast, coconut yogurt

Magnesium: Quinoa, cocoa powder, pumpkin seeds

Potassium: Sweet potatoes, beans (legumes), plantains

Omega 3 fats: walnuts, chia seeds

If you are a meat based eater (Paleo-ish), know that you’ll get plenty of calcium from fish, especially canned sardines; protein and B12 from all your meat sources. Dairy is also a fine source of calcium. Omega 3 fats are found in abundance in all the cold water fish. A fun aside: If you place your mushrooms in a sunny location outside, within 3 hours you will have soaked up additional vitamin D!!

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