Strong Bones - Strong Body: Why we need to load it, jump it and fuel it now!

Alright, let’s have a real chat about something not many of us think about until we’re already feeling it: our bones.

Now, I get it – bones aren’t exactly the sexiest topic in the wellness world. You’re probably hearing more about macros, metabolism and menopause belly than you are about calcium or jumping. But trust me, this matters. Especially for us 40+ women who are determined to stay strong, mobile and fiercely independent for decades to come.

Your Bones: The Silent Support System

Think of your bones like the frame of your dream home. You can decorate the outside, renovate the kitchen (hello muscles!), but without a solid foundation? It all starts to creak, crack and crumble.

Oestrogen – our old friend – used to do a beautiful job of protecting that framework. But as it starts to disappear during menopause, so does some of that protection. Bone loss starts to accelerate (sometimes by up to 20% in just a few years), and suddenly we’re at higher risk of things like fractures, osteopenia, and weaker muscles.

Now, I don’t say this to freak you out – I say it because there’s a lot you can do about it.

You’re Not Fragile – But You Do Need to Get Strategic

Here’s what most women don’t realise: your bones don’t just want love – they want pressure.

Yup. They want you to lift heavy, jump, land, push and pull. Not in a scary bootcamp way – but in a deliberate, 'I’m taking care of my future self' way.

Lifting weights is brilliant (and non-negotiable, to be honest). But what your bones also need is a bit of impact – a signal to tell them, 'Hey, we’re still using you – stay strong!' That’s where jumping and power moves (called plyometrics) come in.

And no, you’re not too old to jump. You may need to start small, but you are never too old to build bone strength.

Even doing a few hops in your kitchen while the kettle boils or skipping in the backyard with your dog watching like you're bonkers – it all counts.

So What Does Bone Love Look Like?

It looks like:

• Squatting with confidence

• Jumping (yes, even if you cross your legs a little after – we’ve all been there)

• Landing firmly

• Picking up heavy things and putting them back down again

• Eating like you’re fuelling your body, not punishing it

Because bones aren’t just made in the gym – they’re built at the dinner table too.

Your Bones Want More Than Kale

Let’s not forget the nutritional piece of the puzzle. Calcium and vitamin D aren’t just for ads targeting your mum in the '90s. They’re essential.

As we age, we stop absorbing these nutrients as well, especially from sunlight – yep, that old 'get 10 minutes in the sun' advice doesn’t cut it anymore once we hit midlife. So we’ve got to get clever. Think: salmon, sardines, leafy greens, fortified almond milk, eggs, oats, tofu, and the occasional high-quality supplement.

Protein is a biggie too. Bones are more than just minerals – they’re partly made of collagen, and they need amino acids to stay dense and resilient. So that’s another reason we’re always saying: protein first, babe.

This Isn’t Just About Bone Density

It’s not just about preventing fractures (though that matters). It’s about being the woman who can lift her suitcase into the overhead locker on her own terms. Dance through a concert without her knees giving up. Chase after grandkids (or run from bad first dates).

It’s about staying capable and free – physically and emotionally.

You’re not fragile. You’re fierce. And with the right training, fuel and intention, you can be stronger than ever.

A Little Nudge To Get You Started…

Start where you are.
Add in a few hops or stair step-downs.
Pick up heavier weights than you think you can.
Say yes to that bone broth or sardine toast.
Get outside and soak up the (limited) sunshine.
And most importantly – stay consistent.

Your bones are listening. And trust me – they’ll thank you.

Want help building a plan that fits where you’re at (and where you want to be)? Please reach out - I can help!

Let’s rebuild that beautiful framework of yours, brick by strong, gorgeous brick.

With love,

Jane x