Bone Strength

Sweet friend,

We’ve had such an incredible week so far in the studio! Back to school and back to consistency You inspire us to stay COMMITTED each day and we love helping you TRANSFORM. Recovery is vital to our physical and mental health! We love getting to spend our last five minutes in the studio focusing on recovery and allowing our minds to renew. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know strength training and yoga can play a major role in increasing bone density? Check out the bone building yoga poses and strength exercise for you to incorporate into your daily workout below!

Join us for the AUGUST WATER + MOVEMENT CHALLENGE! Send us your completed calendar at the end of the month to win a prize! Get those arms pumping and incorporate this challenge into your daily routine!

Yoga for Osteoporosis

Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density.  New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.  

Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.

Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose. TransFit Faith Based Yoga is Tuesday 10:30am and Friday 9:30am.

Strength Training for Osteoporosis

Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. It is true that strong muscles lead to strong bones. Strong bones can help minimize the risk of fracture due to osteoporosis.

A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40.

Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones. Our Transformer Sessions are focused strength sessions daily and Bone Strength Specific Session is Thursday 10:30am. 

Great Greens Smoothie

Ingredients:

  • 1/2 cup Pineapple

  • 2 cups Spinach

  • 1/2 cup Grapes

  • 1 Serving protein powder or Greek yogurt 

  • 1/2 cup of unsweetened almond milk

  • 1/2 frozen Banana

  • 5-6 Ice cubes

Preparation:

  1. Add ingredients in a blender and blend until smooth and creamy.

  2. Serve and enjoy!

🎂We celebrate our birthday in the new studio next week! 🎂 Join us for transforming sessions, encouragement, prizes, a joy-filled community. August is a new month, a clean slate, and a fresh start! We want to help you reach your goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together. 

 Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit