Do you have strong bones?

321go • February 2, 2023

This isn’t something that is often not talked about until you get older and you start having bone density scans to make sure your bones have adequate thickness to them. Having good bone density will help prevent the risk of breaking or fracturing a bone.

 

Unfortunately women are at a higher risk for developing osteoporosis. 10 million people every year get diagnosed with osteoporosis and 8 million of those are women.

 

It gets worse………1 in 2 women over the age of 50 will break a bone because of osteoporosis.

 

Factors that will cause you to lose bone density include:

 

-smoking

-lack of physical activity

-low calcium intake

-low vitamin intake(specifically Vitamin C and D)

-menopause

-excessive alcohol intake

-age

 

Osteoporosis is a very serious condition but the great thing about it is that it is preventable with adjustments to your lifestyle! We have actually helped a lot of people(particularly women) improve their bone density. One recently in particular improved their bone density by 18% in one year! Things like strength training and modifying eating habits that are actually sustainable have been some of things I do with my clients to help get them results like this!!

 

So long story short, if you are a woman 50 and older then you should start doing the things necessary to improve your bone density so you don’t become a statistic!

 

As always, if you don’t know where to start and need extra support, feel free to reach out to me!

recent posts

January Nutrition Reset: How to Keep Your Eating Habits on Track After the Holidays

By Evan Amell • January 19, 2026
Hey there! 👋 Let's be real for a second... the holidays happened. And if you're like most of us here in Portland, Maine, you probably enjoyed a few (or more) extra helpings of everything delicious that came your way. Now it's January, and you're staring at your jeans wondering if they shrunk in the wash. Spoiler alert: they didn't. But here's the thing – you're not broken, and you don't need to punish yourself with some crazy restrictive diet. What you need is a gentle, sustainable reset that actually works with your life, not against it. At EA Fitness & Performance, we've helped hundreds of people navigate this exact situation. And today, I'm sharing the same strategies we use with our clients to get back on track without the drama.

How to Stay Consistent When the January Motivation Wears Off (Portland Maine Personal Trainer Secrets)

By Evan Amell • January 12, 2026
You started January with fire in your belly. Your gym bag was packed, your meal prep was on point, and you were absolutely convinced this would be THE year you'd stick to your fitness goals. Now it's mid-January, and that motivation is... well, let's just say it's not what it used to be.  You're not alone. In fact, you're part of about 80% of people who struggle to maintain their New Year's fitness resolutions past the third week of January. But here's the thing – at EA Fitness & Performance, we've seen this pattern so many times that we've developed some pretty solid strategies to help our Portland community push through this exact phase.

Building Sustainable Fitness Routines in January: Your Guide for Long-Term Success

By Evan Amell • January 5, 2026
January is here, and if you're like most people, you've probably made some fitness resolutions. But here's the thing... resolutions fade. Real habits? They stick around. You're not alone if you've struggled to maintain your fitness goals past February. Research shows that 80% of New Year's resolutions fail by the second week of February. But that doesn't have to be your story this year. Let's talk about how to build a fitness routine that actually works for your life – one that you'll still be following in June, September, and beyond.