Coach Luke
FREE CHALLENGE
Protect your bones with five small daily habits
A free 5-day email challenge: list your bone risks, plan your calcium, cover vitamin D and magnesium, load your bones with a short workout and run a 60-second bone check. Together the five steps take about an hour, spread over five days.
  • 5 days
  • 5 steps
  • Free, unsubscribe anytime
THE 5 DAYS
5 days to stronger, steadier bones
These are the same five checks I walk clients through before anyone talks about pills or powders for their bones.
By day 5 you have
  • Your bone risk list
  • A daily calcium plan
  • A vitamin D and magnesium plan
  • A 20-minute bone workout

01

List your bone risks
Sort the risks you can't change from the ones you can, so you know how closely to guard your bones.
5 min

02

Plan your daily calcium
Map about 1,000 to 1,200 mg a day from food, spread across your meals, with or without dairy.
10 min

03

Cover D and magnesium
Decide how you will get daylight, vitamin D foods and magnesium foods, and when to ask about a blood test.
10 min

04

Do a bone-loading workout
Squats, wall push-ups, step-ups and bridges send the load signal your bones respond to, twice a week.
20 min

05

Test balance, check your bones
A one-leg stand and heel-to-toe walk, then my 60-second bone check shows the one fix to start today.
10 min
Is this bone starter for you?
Made for women 25+ who skip dairy, rarely lift weights, feel a little wobbly or want to protect their bones before menopause.
RIGHT NOW
Worried, but not sure what works
  • Not sure how much calcium you get
  • Rarely lift anything heavier than groceries
  • A little wobbly standing on one leg
  • Confused by bone supplement claims
AFTER 5 DAYS
A simple plan for strong bones
  • A calcium plan built from foods you like
  • A 20-minute workout that loads your bones
  • Balance drills you can do at the counter
  • Know what to ask your doctor, and when
Coach Luke, NASM-certified personal trainer and NESTA nutrition coach
Coach Luke
Trainer and nutrition coach for women 25+
I am a NASM-certified trainer and NESTA nutrition coach with 20+ years of coaching, and I have seen strength training do more for bones after 40 than any supplement. These five steps use my free guides and bone check, so you build habits that protect your bones instead of guessing.
  • Free bone and calcium guides
  • Simple home strength workouts
  • A 60-second bone check for today
Stronger bones are five steps away
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