15 minute body weight workout as part of the 62 Strong Challenge that started yesterday. Had to take some humbling “before” pics. 6:15 “heavy” session with my trainer this morning (bench, bicep curls, abs). Did another workout for the 62 String Challenge this morning. Definitely feeling it in my best and biceps. Will be sore tomorrow. 💪🏻

From now on, whenever you train, make your own post here in the timeline. Posting here keeps the community alive, and it pushes you to show up consistently. Don't be afraid to ask questions, we are here to help and support each other. Keep it simple: - Photo/clip of your form - What you trained today - Win or struggle 👉 Goal: Post after every workout. Doesn’t need to be fancy, even a sweaty selfie or “today: squats + presses” counts.

Latest research shows that the most powerful way to protect bone density is resistance training focused on STRENGTH, especially movements that load the spine and hips (like squats, deadlifts, overhead press). Bones respond to impact and load far more than just diet or pills. Nutrition still matters, but think of it as the building blocks, while training is the signal. Key nutrients include: - Calcium (dairy, sardines, leafy greens) - Vitamin D (sun or supplementation if deficient) - Protein (supports both bone and muscle) - Magnesium + Vitamin K2 (help calcium get into bone, not soft tissue) Supplements can help if your diet or blood levels are lacking, but the evidence is clear: without strength training or weight-bearing activity, nutrition alone won’t stop bone loss. The combination of lifting + protein + adequate calcium/Vitamin D is the gold standard in current science.