Building Bones

The National Osteoporosis Foundation Recommendations:

  • Eat a Well-Balanced Diet Rich in Calcium and Vitamin D
  • Engage in Regular Exercise Including Walking 3-5x/wk for 40 minutes
  • Avoid Smoking and Limit Alcohol to 2-3 Drinks per day

Safety Guidelines….it all depends on you!

  • Bone Mineral Density Scan to Help Determine Appropriate Level of Impact
  • Strengthen Muscles Particularly in Fracture Prone Areas: Wrists, Spine, Hips (Cleveland Clinic)
  • Use Impact to Tolerated Level: Continuum: Elliptical->Hiking->Aerobics Classes
  • Allow Body Healing Time: Avoid Repetitive Motions and Do Cross Training
  • Avoid Full Range of Motion: Results in Bone Compression

Avoid Fragility Fractures if you have Osteoporosis

  1. Jarring Activities that Compress the Spine: Running, Jumping
  2. Full Range of Motion Resulting in Bone Compression
  3. Forceful Spinal Flexion and Twisting: Sit Ups, Russian Twists, Yoga Lumbar Rolls, Standing Forward Fold
  4. High Risk Sports: Skydiving, Ziplining, Golf, Skiing
  5. Avoid Lifting Over 20 pounds; Use Safe Techniques

Sample Exercises               

Safe Lifting Practice with Dowel:

                Keep Object Close

                Hinge at Knee and Hips

                3 Points of Dowel Contact

Hip and Spine:

                Treadmill or Elliptical Walking & 4 Stomps 2x/Day Hard Enough to Crush Can (Cleveland Clinic)

                 Single Leg Balance and Reach, Sit to Stand (Squats)

Spinal Strength:

                Superman Progression


Wrist and Forearm:

                Lateral Wrist Exercise

                Dumb Bell Wrist Curls with Supported Forearm

                Ball Grip


Don’t forget to practice balance!  Did you know that:

  • Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults. Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths. (U.S. Centers for Disease Control and Prevention)
  • Even in athletes, flawed movement patterns and poor balance frequently cause painful joint injury such as foot and ankle problems, ACL knee injury and lower back pain.
  • Lets’ get started! Guidelines for fall prevention state that to be successful, at least 12 weeks (one to three times per week) of prolonged exercise is required. (American Geriatrics Society and British Geriatric Society 2011)

Balance is maintained using three systems in the body.  Discover which system is strongest for you?

  1. Sensory System: Stand in Tightrope Stance and Feel your Feet Working
  2. Ocular System: Stand in Tightrope Stance and Try Closing your Eyes.  Oh boy!
  3. Vestibular System (Inner Ear): Stand in Tightrope Stance when you have a bad cold.  Tricky!


Tight Rope Stance Holding Wall                                               Progressions: no wall hold or close eyes

Single Leg Balance and Reach Holding Wall                           Progressions: no wall hold or stand on Bosu

Calf Raise Holding Wall                                                            Progressions: no wall hold or try single leg

Mat Bird Dog Legs Only                                                            Progressions: arms only or opposite leg – arm  

Core Side Plank Knees Down                                                   Progressions: knees up or look up at top arm

Stability Ball March Holding Ball                                               Progressions: gradually take away hands


Look good and feel great! Did you know that:

The American Heart Association recommends a well-rounded strength training program at least twice per week.
Benefits include:

  • Increased strength of bones, muscles and connective tissues (tendons and ligaments);
  • Lower risk of injury;
  • Increased muscle mass, which makes it easier for your body to burn calories and thus maintain a healthy weight;
  • Better quality of life.

Strength Training Variables.  Come for Training to develop your plan:

  1. Sets
  2. Equipment Choice
  3. Weight (Resistance)
  4. Repetitions
  5. Planes of Motion
  6. Medical Considerations
  7. Working Major Muscles

Exercise Sample

Plank 2   30 Sec
Bird Dog 2 12  
Bridge March 2 12  
Elastic Band Triceps Push Backs 2 12  
Bicep Dumbbell Hammer Curl 2 12 10
Single Arm Dumbbell Row 2 12 12.5
Bench Body Weight Squats 2 2  
Tube Walking 2 12  
Bosu or Bench Step Ups 2 12  


Improve your range of motion and reduce risk of injury!  According to the Mayo Clinic:

  • Stretching is not a warmup
  • Strive for symmetry in the major muscle groups
  • Hold the stretch for 30-60 seconds
  • Don’t aim for pain
  • Stretch 2-3 times per week
  • Dynamic warm-ups for specific activities

Types of Training

  1. Self-Myofascial Release: Great for correcting muscle imbalances specific to each person
  2. Active Stretching during warm up before exercise
  3. Static Stretching at end of exercise to lengthen muscles


Self-Myofascial Release

                Foam Rolling Techniques for the legs and back

                Thera Cane and Yoga Balls

Active Stretching Warm-Up

                Ankle Circles, High Knee Hug, Frankenstein Walk

                Shoulder Shrugs, Arm Circles

                Full Body 6 Pack: Squat Swings, Chop Wood, Shovel Snow

Static Stretching

                Mat: Band Hamstring Stretch, Figure 4, Windshield Wiper Twist

                Sitting: Shoulder Hug, Twist, Side Stretch

                Standing: Lunge, Calf Stretch, Chest Opener

Beat the Bloat!

Beat the Bloat!

Lets’ face it, shopping for a new swimsuit causes most of us to panic! This year is no exception for me. Maybe I should buy both a good day and a bloated day suit? I’ve been exercising and watching my calories but I am sad to say sometimes I just feel puffy and bloated. What gives? I sat down to get some advice from ClubSport’s nutritionist, Melissa Waters.


Melissa started by telling me about some of the obvious causes of bloating:

• Overeating or eating too fast,
• Eating too much salt, and
• For some people even drinking bubbly beverages.

When I’m wearing my swimsuit at the beach, I will confess I do love a burger, fries and Diet Coke. Could there be a worse time to eat these foods? Fortunately, I’m confident I can substitute healthier foods that will be just as deeeeliocious. Next time I visit the beach, I can’t wait for Shrimp Vietnamese Spring rolls with a low-salt peanut dipping sauce and Kevita Water ( I totally love this Mojito Lime, Mint, Coconut probiotic drink made by Kevita.

Unfortunately, these simple changes may not completely solve bloating for some of us. As Melissa explained, many of us don’t have the right balance of bacteria in our gut and foods begin to ferment. Gross! By incorporating the right kinds of bacteria from probiotic foods into our diet, we can avoid the unwanted bloat. These good bacteria are found in yogurts that have “live cultures” in the ingredient list: kefir & kombucha beverages like Kevita Water, miso paste – think miso soup, sourdough, pickles and sauerkraut. If we eat these foods four to five times a week, not only will you avoid bloating and gas, but your immune system will also gain a nice boost!

For moderate symptoms of bloating, Melissa’s other recommendations include the following:
• Eliminate processed foods,
• Drink more water, and
• Consider adding a supplement or foods rich in L-Glutamine, an amino acid that improves intestinal lining. Some foods high in L-Glutamine include: any animal product, spinach, parsley and beans.

Yet, some people have more complicated health issues that cause bloating. There is still hope for those who have seen their physician and been diagnosed with IBS – Irritable Bowel Syndrome. The great minds from Stanford University have set up a website dedicated to a diet called FODMAP. (Fermentable Oligo-Di-Monosaccharides and Polyols Map). (Link:

This diet limits foods high in fructose, lactose, fructans (wheat, garlic, onion), galactans (beans, lentils, soybeans) and polyols (stone fruits like avocados and peaches). There is nothing wrong with these foods for the average person, but research shows these sugars effect those with IBS differently. High FODMAP foods cause immense pain, bloating, gas, and depending on the type of IBS either constipation or diarrhea. If this sounds like you and you have not been diagnosed with IBS please talk to your physician and then find a nutritionist knowledgeable in the FODMAP diet.

The goal of the FODMAP diet is to eliminate all high FODMAP foods for six weeks and with the help of a nutritionist slowly incorporate one food at a time. The hope is to find which foods you can tolerate and which foods trigger your digestive distress. This diet should not be followed long term, as it was designed for the short term, and will lead to nutritional deficiencies.
So, lets’ start with the simple recommendations. Skip the unhealthy beach food, drink more water and eliminate processed foods. If that doesn’t work there is always the FODMAP diet.

Thanks to Melissa I’m heading to the beach and looking great!



Ok, lets’ just face it: We all love food. For example, when we go camping I keep telling my boyfriend it is all about the food. This is why we had to buy a camper with a fridge. Clearly tent camping is not food glamping. Skiing includes a hamburger and beer at lunch. So how do I manage? Well, all things in moderation and super healthy food during the week. To keep myself from getting totally out of control I LOVE the free app MyFitnessPal.

I record EVERYTHING. If I have extra calories at the end of the day I get a treat. Perhaps a big spoonful of peanut butter or maybe a ¼ cup of frozen unsweetened cherries bubbling hot from the microwave.

At the end of each day you can view a report on macro nutrient and vitamin intake. MyFitnessPal helped me learn about healthy eating habits and I’ve made major modifications while reducing my weight. Now, to stay satisfied and full I eat more vegetables and more protein. I learned I definitely need Calcium supplements and I eat more bananas and spinach for potassium. Poached eggs with a dash of green Tabasco are a yummy low calorie way to increase protein intake.

Personal training clients add me as a delegate so we can talk about it during each training session and weigh-in. Its’ free. Download and you have nothing to lose ’cept the weight!

Love Food? Get my FitnessPal today!

Lori Barker