Coach Luke · Free 5-day challenge
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
Your 5-day plan

5-Day Strong Bones Starter

One short email a day, one step at a time.

  1. 1List your bone risks5 min
  2. 2Plan your daily calcium10 min
  3. 3Cover D and magnesium10 min
  4. 4Do a bone-loading workout20 min
  5. 5Test balance, check your bones10 min

About an hour across the whole week.

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.

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
By day 5 you have
  • Your bone risk list
  • A daily calcium plan
  • A vitamin D and magnesium plan
  • A 20-minute bone workout

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

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
Free 5-day challenge

Stronger bones are five steps away

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general wellness education, not medical advice, and it does not diagnose or treat osteoporosis or osteopenia. If you have either, a past fracture, kidney stones or a condition or medication that affects your bones, ask your doctor or a physical therapist before you start new exercises or take calcium or vitamin D supplements.

Ask your doctor whether a bone density (DEXA) scan makes sense for you, and do the balance drills next to a counter or sturdy chair.

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