Training
• Personal Trainer: Once a week, 30 minutes, at Muscle Memory gym in Delta. She specializes in rehab and osteoporosis, so you’re working with someone who knows the specific nuances of form, safety, and progression for bone density.
• Independent Workouts: 3–4 times per week on your own, where you practice form and continue with the strength-building routine.
Supplements & Nutrition
• Collagen – supports connective tissue, potentially aiding bone and joint integrity.
• Omega 3 – anti-inflammatory benefits, helps overall health and may reduce bone loss risk.
• Osteo-Cal + AlgaeCal – targeted bone support with plant-based calcium, plus trace minerals.
• Magnesium – important for bone metabolism and muscle recovery.
• Vitamin K – helps calcium bind into bone rather than soft tissues.
• Creatine – boosts muscle strength and performance, which indirectly benefits bones by loading them.
• Protein (Momentous powder) – key for muscle and bone health, ensuring you’re hitting your protein goals consistently.

(That was copied and pasted from my notes )