Synergy Well-Being - Michelle Harrison PT

We’re officially past the New Year hype 🎉

How’s your training going?

Remember...progress isn’t perfect. It’s consistent.

Let’s keep showing up for ourselves and each other 💯

🦴 Exercise & Bone Health in Women: What Actually Works

Based on multiple recent meta-analyses and NMAs in postmenopausal women

Bone loss after menopause is real—but exercise does help. The strongest evidence across multiple large meta-analyses

https://doi.org/10.1186/s13018-025-05890-1
doi: 10.3390/healthcare10061129
https://doi.org/10.3389/fphys.2025.1633913
doi: 10.1007/s00223-020-00744-w
https://doi.org/10.1038/s41598-025-94510-3
https://doi.org/10.1016/j.bone.2020.115697

shows a few clear themes:

• Resistance training matters most. Lifting weights consistently helps maintain and modestly improve bone density at the spine and hip.
• Intensity matters. Higher-effort resistance training produces larger benefits for spine bone density than lower-effort exercise.
• Mixing things works well. Programs that combine resistance training with weight-bearing or impact activities tend to outperform single-mode exercise.
• Walking alone isn’t enough. It’s good for health, but by itself, it has little effect on bone density.
• Low-impact “mind–body” exercise helps stability. Activities like Tai Chi may slow bone loss at the spine and reduce fall risk, even if bone gains are modest.
• No single “best” exercise. Bones respond to load, variety, and consistency, not gimmicks.

For women, especially after menopause, progressive resistance training—ideally combined with some weight-bearing or impact work—is the most reliable way to support bone health.

Don’t chase the #1 exercise.
Prioritize progressive resistance training, add impact if appropriate, and focus on long-term adherence.

👉 Translation: bones respond to load. Progressive resistance training is the backbone (literally) of bone health.

Exercise also reduces fall risk, which may matter more for fracture prevention than small changes in bone density alone.

🦴 Lift with intent. Progress safely. Stay consistent.

P.S. Bone loves whole foods, fruits and vegetables, calcium, vitamin D and protein! 😉
https://pmc.ncbi.nlm.nih.gov/articles/PMC5227978/
https://www.sciencedirect.com/science/article/pii/S216183132200388X

✨ DISCOUNT OFFER ✨

20% OFF Personal Training with experienced, one-to-one support.

If you are:-

✔️ New to exercise
✔️ Need structure and routine
✔️ Fed up with diet cycling
✔️ Returning to the gym environment
✔️ Want full support to help reach specific goals

I'm a fully qualified Personal Trainer who has been coaching clients for 9 years. I work with both women and men of all abilities within the South Norfolk area.

I offer monthly coaching, block bookings and PAYG options.

This offer will be available until 28.02.26.

📩 Message or email [email protected] to secure your place or for more information.

Early Saturday morning power hour for these two. Today I was mean apparently...😆

Workout 1
200 metre row
10 deadlifts
x 5

Workout 2 (plate)
FTOH
Chest press
Reverse lunge (left)
Reverse lunge (right)
30 sec each for 3 rounds

Workout 2
Ski erg
Assault bike
40 seconds each for 3 rounds

1 year on...what a transformation for Marie and Gemma!

Not just physically but mentally too. Full of confidence and self-love, both things they've batted with for many years

So proud of them for all that they've achieved so far.

May the glow up continue into 2026! ✨🫶

As we enter a new year, a little reminder to not put too much pressure on yourself about becoming a 'new you'.

If you don't feel ready to make changes or want to make any, that's okay.

We're currently still in the midst of Winter. A season of restoration.

When the times right, you'll know. Do you. Start when your ready. Ignore the noise.

I hope you have had a wonderful Christmas break spent with your love ones. Here's to a happy, healthy year filled with positivity, kindness and self-love 🫶

🎄 MERRY CHRISTMAS 🎄

Thank you all for your valued support this year. Your bookings, recommendations, likes, comments and shares have meant a great deal to me.

I'm incredibly grateful for the support I've had, business wise and at a personal level. It's been a challenging year BUT wholesome.

I'm taking a few days off now.

Looking forward to seeing your faces soon!

Much love

Michelle x

🎄 MERRY CHRISTMAS 🎄 Thank you all for your valued support this year. Your bookings, recommendations, likes, comments and shares have meant a great deal to me. I'm incredibly grateful for the support I've had, business wise and at a personal level. It's been a challenging year BUT wholesome. I'm taking a few days off now. Looking forward to seeing your faces soon! Much love Michelle x

Just me, a gym mat and a reminder that everything starts in the mind 🧠

The mind is such a powerful tool.

When you learn to master it, you can achieve more than you ever imagined.

Tip:
Instead of telling yourself “I can’t,” tell yourself “I can.”

Repeat it, believe it, act on it and watch it get done.

Trust me, it works.

And once it does, you’ll find yourself operating on a whole new level 🚀