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19/09/2025

Post 5 – Nutrition & Supplements for Strong Bones

Exercise is vital for protecting bone health, but what you eat and supplement with can make just as much difference. Bones are not just calcium – they are living tissue made from a complex mix of minerals and protein.

Key nutrients for bone health

Calcium – the building block of bone. Best from food (milk, yoghurt, cheese, fortified plant milks, leafy greens, nuts, seeds). Supplements are useful if intake is low, but diet should come first.

Vitamin D – helps the body absorb calcium. Sunlight is the main source, but in places with limited sun, oily fish (salmon, sardines, mackerel) and supplementation are often needed.

Protein – here’s the part that surprised even me: around 50% of bone volume is protein, mostly in the form of collagen. That’s the flexible framework that minerals attach to, giving bone both strength and resilience. It’s one more reason to keep protein intake high – not just for muscle, but for bones too. (Yes, protein again. Always protein. Dan with the protein.)

Vitamin K2 – helps direct calcium into bones rather than soft tissues. Found in fermented foods (like natto), some cheeses, and available in supplement form.

Magnesium – supports bone mineralisation and vitamin D metabolism. Found in nuts, seeds, whole grains, and dark leafy greens.

What doesn’t work alone
Relying only on calcium tablets or a single “bone health” product isn’t enough. Without bone-loading activity, your body has no reason to hold onto those minerals. The real benefit comes when diet, supplements, and training work together.

The bigger picture

Adequate calories → under-eating accelerates bone loss.

Limiting alcohol and avoiding smoking → both harm bone tissue.

Balanced nutrition → consistency matters more than any one “superfood.”

Strong bones are built by combining smart training with the right nutrition. It isn’t about chasing one magic nutrient – it’s about giving your body the full set of tools it needs to remodel, repair, and protect itself.

👉 That concludes this 5-part series on osteoporosis. Stay tuned for more deep dives into health, training, and long-term wellbeing.

18/09/2025

Post 4 - What Actually Helps

If walking, swimming, or cycling aren’t enough to protect your bones, what does work?

Resistance training
The single most effective way to strengthen bone is through resistance training. When muscles pull against bone under load, the bone responds by becoming denser and stronger. This is known as mechanical loading. Heavy is relative – it simply means lifting enough weight to challenge your body, and gradually progressing over time.

Walking – with and without a weight vest
Normal walking is excellent for overall health, but it doesn’t provide enough stress to build bone strength. Adding a weight vest increases the load on your hips and spine, which makes walking more effective. Still, it doesn’t match the benefits of resistance training. Think of it as a useful addition, but not a substitute.

Balance and mobility training
While not a direct builder of bone density, balance and mobility work are critical for reducing falls. Strong bones are important, but preventing a fall in the first place is just as valuable.

Lifestyle factors

Adequate sleep → recovery and hormone regulation.

Avoiding smoking and excess alcohol → both accelerate bone loss.

Supporting hormone health → oestrogen and testosterone play a direct role in bone strength.

When combined, these factors create a powerful foundation: bones that are not only denser, but also supported by stronger muscles, better balance, and healthier daily habits.

👉 In the final post of this series, we’ll explore nutrition and supplements – the role of protein, calcium, vitamin D, and more in protecting your bones.

17/09/2025

Post 3 - What Isn’t Good Enough (and Why)

Many people believe they’re already protecting their bones – but the truth is, some common habits simply aren’t enough.

Walking
Walking is excellent for heart health and mobility, but for bone strength it does little more than help maintain what you already have. It doesn’t provide the level of stress bones need to grow stronger.

Walking with a weight vest
This does increase the challenge, especially through the hips and spine, and makes walking more effective than normal. But even with added weight, it still falls short compared to the stimulus provided by structured resistance training.

Swimming
Great for cardiovascular health and joint mobility, but water supports body weight – meaning the bones aren’t bearing load. This makes it poor for maintaining or improving bone density.

Cycling
Excellent for endurance, but like swimming it is non-weight-bearing. Studies show dedicated cyclists often have lower bone density compared to those who lift weights or run.

Calcium tablets alone
Without bone-loading activity, extra calcium has little effect. The body needs a reason to retain those minerals – and that reason is mechanical stress on the skeleton.

“I’m active, so I’m fine”
Not all activity strengthens bone. For adaptation to occur, bones need load – either impact or resistance – not just movement.

👉 In the next post, we’ll look at what really does work – from resistance training to lifestyle changes – and how much difference it can make.

16/09/2025

Post 2 - Who is at Risk (and Who Isn’t?)

Osteoporosis is often thought of as a “women’s problem” – but the reality is more complex.

Who is at higher risk?

Women after menopause – oestrogen plays a vital role in protecting bone, and levels fall sharply after menopause.

Men over 65 – testosterone also supports bone health, and gradual decline increases risk.

Family history – genetics can make bones naturally thinner or more fragile.

Low body weight – less body mass means less natural loading on the skeleton.

Sedentary lifestyles – bones need regular loading to stay strong.

Poor nutrition – especially low protein, calcium, and vitamin D.

Smoking and excess alcohol – both speed up bone loss.

Certain medications – such as long-term steroids or some cancer treatments.

Who isn’t at risk?
The truth is, nobody is completely safe. Even those who are active, well-nourished, and have no family history can still develop osteoporosis as they age. What differs is the level of risk – and how much you can influence it through lifestyle choices.

👉 In our next post, we’ll look at why many people believe they’re already “doing enough” – and why that isn’t always the case.

15/09/2025

Post 1 - We've had a few customers recently sign up because they are concerned about Osteoporosis. So for the next 5 days we'll be discussing what it is, who it effects, and what you can do about it.

Osteoporosis literally means “porous bone.” It is a condition where the structure inside our bones becomes weaker, leaving them fragile and more likely to break. The most common fracture sites are the hip, wrist, and spine.

Unlike a pulled muscle or a sprained ankle, osteoporosis doesn’t hurt while it develops. In fact, most people don’t realise they have it until a bone breaks from something that shouldn’t normally cause much damage – like a minor fall or even a strong sneeze.

Bone may seem solid and unchanging, but it’s actually living tissue. It constantly remodels itself, with old bone being broken down and new bone being built. When we’re young, new bone is made faster than old bone is lost, so bone mass increases. But as we age, this balance shifts – more bone is lost than replaced – and the structure becomes weaker.

Why does this matter? Because osteoporosis is far more common than most people think. It affects men as well as women, and it can have life-changing consequences when a fracture occurs.

👉 In the next post, we’ll look at who is most at risk – and why.

08/09/2025

🔥“An average plan you stick to will beat a perfect plan you quit. Every. Single. Time.”

💡 It’s easy to chase the perfect training plan or wait for the ideal moment to start. But here’s the truth: training once a week, even though it’s far from optimal, will deliver better results than aiming for three and giving up after two weeks.

Consistency compounds. Momentum matters.

👊 Stop waiting for perfect. Start with what you can stick to. Build the habit. Then push further.

Because what really keeps you going isn’t the plan itself, it’s accountability. Having someone (or something) that makes sure you don’t quietly drift off when motivation dips.

⚡ So ask yourself: do you want the “perfect” plan you’ll abandon, or an achievable one you’ll actually live by? One leads to frustration. The other leads to results.

The best plan is the one you can stick to 💪

03/09/2025

🌟 Client of the Month: Jenny! 🌟

Jenny’s been training with us to build strength for the long run, with one big reason in mind: her toddler 💙 She wants the energy and resilience to keep up, play, and be there for him for years to come.

She trains consistently, pushes herself even when she’s not buzzing to do it, and walks out with a huge smile (and recently, some toned arms 💪).

We love her attitude and energy every single session. Congratulations Jenny 👏

Your prize is 1 free session a week for a month, for either yourself or a friend

😍

26/08/2025

💪 Starting is the hardest part

🔥 Walking into the gym for the first time can feel awful. Strangers around each corner. What's the layout like? Is the PT going to be friendly?! The effort is high, the rewards feel small, and every part of you wants to stop.
But here’s the truth: it won’t get harder. If you've turned up to session 1, you've already done the hardest bit! YOU will get stronger physically and mentally. 🧠💥

⚡ The energy it takes to start something new is always far greater than the energy it takes to keep going. Once momentum builds, every step forward feels lighter.

✨ The beginning always demands the most effort for the least reward… but stick with it, and soon you’ll get the most reward for the least effort.

👉 So if you’re at the start of your journey just remember: Everyone has to start from somewhere. Everyone else in the gym has sat where you are now, deliberating, "accidently" finding excuses not to start just yet. The best advice for anything you don't want to do.. START. Take 1 step. Next week take step 2. It'll be easier!

22/08/2025

🍷🍫 Moderation has become a catch phrase for people wanting to avoid change. “Everything in moderation”
Whilst they're not exercising enough, demanding to keep high calorie food in their diet, sleeping poorly and drinking regularly.

👉 Moderation is often evoked when someone knows they're not doing something as much as they should.
👉 If your weight is going up, then it’s probably not moderation.
⚖️ Real moderation means making choices that balance your lifestyle and move you toward your goals, not away from them.
✅ If you're the weight you want to be, you may have found moderation.

🙌 At Absolute Fitness, we don’t believe in banning foods you love outright. But we do believe in being honest about whether your version of “moderation” is working for you.

www.absolute-fitness.je

21/08/2025

🥶 Your goal is to melt an ice cube.
At first, nothing changes. -10°C… -5°C… -1°C… still solid. Then suddenly, at +1°C, it starts to melt.
- James Clear 2018

💪 Fitness works the same way. You show up, train, eat better… at first the mirror doesn’t change. But behind the scenes your body is "warming up," stronger joints, better sleep, more energy.
Then one day, it clicks. A lift feels lighter. Your clothes fit better. Someone notices. That’s your +1°C moment.

…If your goal is to get fit, and you’re the ice cube, this man is a volcano.
- Martin Perkins 2025

🏋️‍♂️ At Absolute Fitness, we give you the structure, accountability, and support so you never quit at -1°C.
www.absolute-fitness.je

20/08/2025

💪 Building muscle is similar to investing. It's never too late to start, you can build muscle at any age. But the earlier you start, the more you'll have when you need it. 🤯

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Our Story

Absolute Fitness offers a wide range of classes and personal training, in multiple locations, aiming to make training as convenient for you as possible ! Understanding your needs is our main concern. We hold classes in both town and out west for as little as £4 per class, as well as offering 121s, 221s and small group classes either at LH gym or a private location. Our goal is to make you as comfortable as possible and we are committed to helping you remove any barriers preventing you from exercising. We offer continuous support and advice through your time training with us (and often long after), covering exercise, lifestyle and nutrion. To find out more about how we can help you, just ask !