The Bone Health Blueprint

Ep. 85: High-Intensity strength training in nonagenarians. Effects on skeletal muscle

What is our capacity to improve muscular strength and muscle mass as we age, even into our 9th decade of life? A classic study published in JAMA provides a powerful answ

Ep. 84: Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT

Resistance training is one of the most powerful tools we have to protect our strength, muscle mass, and independence as we age. But it’s not just about doing resistance

Ep. 83: Power Training for Older Women: Strategies to Improve Function, Confidence, and Fall Resistance

Building and maintaining your ability to generate power becomes increasingly important as you age. And when it comes to bone health, it’s not optional, it’s essential. P

Ep. 82: The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women

A meta-analysis involves a comprehensive and exhaustive literature review of a specific topic with a specific question and involves very strict inclusion and exclusion cr

Ep. 81: Position Statement: Exercise Guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients

Ep. 81: Position Statement: Exercise guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients A position statement provides the author(s) stan

Ep. 80: The Osteogenic Quantification and Reliability of the Heel Drop and Press up Drop

I call the heel drop exercise the "gateway into impact training." But does it actual meet or exceed the threshold for being osteogenic? Most research will define an impa

Ep 79: Effect of 6-month high-impact step aerobics and resistance training on BMD and tibial bending strength in sedentary premenopausal women

This was an interesting study done in premenopausal women, ages 20 - 35 years old, during a 26 week long investigation. Three groups were used, a resistance training grou

The Bone Health Blueprint: Updated Trailor

The Bone Health Blueprint is your evidence-based guide to building stronger bones and maintaining independence for life. In every episode, I break down current research

Ep 78: How Resistance Training and Self-Talk Boost Strength in Older Adults

In this episode, I dive into the research behind an intriguing combo: high-intensity progressive resistance training paired with self-talk. The featured study explores ho

Ep. 77: Resistance training programs targeting improvements in health outcomes in postmenopausal women

In this episode, I dive into a research review that analyzed the effects of full-body resistance training in postmenopausal women. The article pulls together findings fro

Episode 76: Full body approach leads to consistency

Here’s why your split routine isn’t working… Let’s say you decided to do something adventurous and go on an ice fishing trip. You hit up the outdoor store and buy a ton

Episode 75: Building trust in your body

Let’s talk about trust. Webster will tell you trust is “assured (or guaranteed) reliance on the character, ability, strength, or truth of someone or something OR one in

Episode 74: Progressive overload doesn't have to be linear

Progressive overload, simply stated is doing more work than you’ve done before, strategically over time. It doesn’t have to be linear, and really shouldn’t be. However,

73. Expectations and how they may lead you down the wrong path

Expectations can be what gives you an edge, or they can be the limiting factor to achieving your goals. Here is something to consider, are you creating your expectations

Motivation is a scam

We've all ridden that wave of motivation to complete a project, pass a test, get that promotion. We've especially learned to rely on it when it comes to exercis

Progressively overloading through your working sets

Over the last few months I've had many conversations with clients and potential clients where their previous training was typically 3 sets of 15 reps where weight wa

Finding yourself skipping workouts? Here's why and how you can make that all change.

Your brain is hard wired to keep you safe, to keep you alive. It doesn't necessarily care if you are alive and thriving. You know what I'm talking about... ahem

Keeping fitness simple with Coach Keri

It's easy to fall under the logic of complicated = better/more valuable. When in reality keeping things simple and focusing on consistency and patience tend to be th

The low-down on rest intervals for single-joint & multi-joint exercises. Hint, there is a difference.

First, let's set the expectation. If you reduce the rest interval between sets of a given workout, your capacity noticably decreases over the course of your working

Season 3, Ep. 9 with Zak Kanary - A garage gym dad doing work!

A dad with 4 kids under 8 years old shares some tangible and actionable advice about life and fitness. Things definitely change after having kids, and shifting expectatio