Andrew Ho - Personal Trainer

05/04/2025

Exercise, especially resistance training, is good for your bones 🦴

Want to learn how you can increase bone density, even after menopause? Yes, really! 🎉 ⬇️

💬 Comment “BONES” below 💬 ⁠
⁠..and I’ll DM you access to our FREE Menopause & Bone Density Cheat Sheet.⁠

Your bones are the living foundation of strength—but they need your support to stay healthy.

Here’s why it matters:⁠

➡️ Before 35: Strengthening your bones early sets you up with a higher “peak bone density,” giving you more to work with as you age.⁠

➡️ 40s Onward: Women lose about 0.5% of bone density (BD) every year.

➡️ Menopause: BD loss accelerates to 4.4% in just a few years—raising risks for:

🚫 Osteopenia: weaker bones
🚫 Osteoporosis: brittle, fracture-prone bones⁠

But with the right strategies, you can:

✨ Slow bone loss.
✨ Strengthen your bones post-menopause.
✨ Lower injury risks for a vibrant, active life at ANY age.⁠

This Cheat Sheet has the 3 Key Pillars of Bone Health:⁠

🦵 Exercise: The most effective strength training & impact activities.
🥗 Nutrition: What to eat (and avoid!) for bone health.
🌱 Lifestyle: Easy ways to protect your bones long-term.⁠

💬 Comment “BONES” below 💬

…to get your Cheat Sheet and start building your strongest foundation TODAY.⁠

💡 Questions? Drop them below—we’re here to help!
📩 Don’t forget to check your DMs after commenting! 👀

03/05/2024

Check out what this 94 years young bloke gets up to each weekend 🚶

Les Brookfield has walked 100 parkruns and is determined to keep exercising thanks to the health and social benefits he notices from the activity.

09/04/2024

It’s very important to incorporate some resistance or strength training in your routine, especially for women over the age of 40.

Building muscle isn't just for powerlifters and body builders.

Experts explain how some resistance training, even just at home, can impact how we experience ageing.

More: https://ab.co/3Jbt1EU

31/03/2024

According to the latest research by a team of Sydney University scientists, a Tim Tam a day will keep the doctor away, due to the numerous antioxidants that are in cocoa.

09/02/2024

Do you want to live past 100 years old? Maybe tennis is the answer 🎾

https://www.facebook.com/share/r/vmVUkAcaK26sCh8B/?mibextid=UalRPS

26/01/2024

The pain or stiffness that you experience after exercising is Delayed Onset Muscle Soreness, or DOMS.

It’s a new year and for a lot of us it’s time for a “New You”! Embarking on a new […]

02/01/2024

Want to learn the secrets of living a long and healthy life? If you’re looking for some holiday viewing, then check out the “Live to 100: Secrets of the Blue Zones” series on Netflix.

Travel around the world with author Dan Buettner to discover five unique communities where people live extraordinarily long and vibrant lives.

06/10/2023

The secret to celebrating lots of birthdays…climbing stairs and eating baked beans.

Want the recipe for a long life? For NSW man Ken Weeks, who only moved into an aged care home five years ago, it's all about keeping it simple.

05/10/2023

According to a new study, people who regularly engage in aerobic activities and strength training exercises perform better on cognitive tests than those who are either sedentary or participate only in aerobic exercise.

https://l.facebook.com/l.php?u=https%3A%2F%2Fmedicalxpress.com%2Fnews%2F2023-09-aerobic-strength-combined-brain-health.html%3Ffbclid%3DIwAR3b0WRL9SZKuozHsZdt8lqU-6HKKehdRjcQzIr-kkZJ5yU2mBJ-wPFqZf4_aem_AezMnPkBY7qeo3VC-QDckgObijkvY_RUs7NK_EzoMThvu6k-Dtug5IO62CpBtmXkJkY&h=AT1AItfgShhmftmGNNXC_md9WgJisTB5mjleo7Zic9vf85ZC28NOJjjOW-TlmZVepaWj5X0qZc2BIVbkdGsAy387NXbrX6zjDltdmpOZ7qHCB4u04hSjYPt5alSH&s=1

People in the oldest stage of life who regularly engage in aerobic activities and strength training exercises perform better on cognitive tests than those who are either sedentary or participate only in aerobic exercise. That is the key finding of our new study, published in the journal GeroScience.