15. The Importance of Healthy Bones and Muscles as You Age with Alicia Jones

Do you know what happens to your bones and muscles as you age? Today on the Stronger Bones Lifestyle Podcast we sit down with Alicia Jones to talk about links between bones and muscles and how to keep them healthy as you age. Alicia Jones is a widely recognized fitness and weight loss expert with over 17 years of experience transforming the health and lives of women over 50 who feel young at heart and excited to live the second half healthy and strong. In this episode Alicia discusses why your spine is so important, her FITT method to change your body muscle and bone health, why you need to leave your ego at the door and finding that sweet spot and small things to do every day to enhance bone health and muscles. Key Takeaways: [ 2:53] Muscles, bones and aging [4:53] Connecting muscle and bone/ostosarcopenia [8:03] Osteoblasts and osteoclasts [10:03] The benefits of weight training [15:26] What weight feels right [18:28] Weight intimidation [19:44] Counter indicated movements [20:13] The problem with crunches [21:21] 50% of osteoporosis fractures [22:41] The bone part of the body that is most reactive to weight training [23:54] Changing up your walking route [24:38] FITT-increase the stimuli on your muscles [25:39] Make stress your friend [26:12] A caution about weighted vests [28:03] Spinal rotation [34:26] Two top reasons people visit physicians [35:09] Forward folding appropriately [38:00] One thing to do never do with osteoporosis [40:57] Small things to do everyday to enhance bone health and muscles [43:53] Summing up the discussion Where to Find Our Guest: Website: aliciajoneshealthyliving.com Her free 7 day starter’s strength training and slim down challenge: aliciajoneshealthyliving.com/startnow Facebook Group : https://www.facebook.com/groups/getbacktofitover50/ YouTube : https://www.youtube.com/@AliciaJonesHealthyLiving Memorable Quotes: " Usually when people are starting there’s a lot of intimidation around weights, and I completely empathize and understand because if you have osteoporosis, you don’t want a break. So, what ends up happening is that there’s a lot of intimidation or trepidation when it comes to lifting the size of weight that’s recommended at the time. It might even feel like it’s too much, then don’t do that! You’ve got to find and gage what that goldilocks effect is for you This is just a general guideline.” [18:28]-Alicia "My goal is to help you be your own yoga therapist, your own physical therapist, your own physical expert trainer. So that you actually can gage whats appropriate. This is the package you have for the rest of your life and you want to take care of it for how many ever more years you’re going to be in that package. So learn whats appropriate” [19:09] -Debi 'From a yoga perspective I say, you’ve been brushing your teeth and watching your dishes long enough do it on one" [43:12] - Debi To learn more about me and to stay connected, click on the links below: Instagram: @debirobinsonwellness Website: DebiRobinson.com Healthy Gut Healthy Bones Program Scotland Retreat 2023 Cultural Immersion to Bali 2023