What’s Saving Me Right Now (And What Can Save You, Too)

Movement
Written By Jenny Rappole

Simple Summer Habits for Strong Bones, Amazing Energy, and a Healthy Routine

Life in the Rappole house has been a whirlwind lately.

  • One college graduation

  • Three big kid moves

  • One moving abroad(!!)

  • A kitchen renovation that has us washing dishes in the bathroom sink and brewing coffee in the living room...

It's mayhem. Or as we’re calling it now, Junehem.

And you know what? It's OK.

What’s getting me through this season isn’t perfection.
It’s practice.

It’s the small, doable habits I’ve built over the years. The ones that travel with me through time zones, milestones, and meltdowns. They aren’t flashy, but they work.

My Summer Sanity-Savers:

1. A glass of water before coffee
Hydration first. Your metabolism, digestion, and energy levels will thank you.

2. A green smoothie a day
Fiber, vitamins, minerals, and a cool, refreshing way to boost plant-based nutrition.

3. Lifting heavy weights a few times a week
Support your bone health, mobility, and mood.

These habits keep me feeling my best, even when everything else feels topsy-turvy.

Want to build your own set of simple summer habits?

Try these 3 doable steps:

1. Pick one healthy habit from your kitchen.

Write it on a sticky note. Put it on the fridge. Name it, claim it, and come back to it every day.
(Think one veggie to focus on, one daily protein, or one smoothie combo you love.)

2. Follow my stories this month.

I’ll be sharing how to keep healthy habits simple all summer long, especially from the kitchen and the grill.

3. Join a class and move with me.

Functional strength and mobility classes can change everything. With longer days and the urge to move more, summer can be a great time to start (or restart) a fitness and wellness routine.

Why These Habits Matter: Bone-Boosting Nutrition 101

Once you’re moving your body with intention, it’s time to fuel it with what it needs most.

Let your plate reflect the colors of summer. Eating the rainbow isn’t just beautiful, it’s essential for your bones.

Eat the Rainbow for Bone Health:

  • Reds (tomatoes, strawberries, watermelon): Provide lycopene and vitamin C for collagen and bone strength

  • Oranges and Yellows (carrots, oranges, bell peppers): Give you vitamin C and beta-carotene for immune and bone support

  • Greens (spinach, kale, broccoli): Deliver vitamin K, calcium, and magnesium for mineral-rich bones

  • Blues and Purples (blueberries, blackberries, eggplant): Full of antioxidants that protect your cells, including bone cells

Add These Bone-Building Nutrients to Your Plate:

  • Calcium: Found in dairy, fortified plant milks, leafy greens, and sardines

  • Vitamin D: Crucial for calcium absorption. Get it from safe sun exposure, fatty fish, and fortified foods

  • Magnesium: Supports bone density. Found in nuts, seeds, legumes, and whole grains

Your bones are always responding to your habits.
Let your summer be full of simple routines that keep you strong and steady.

Drink the water.
Eat the plants.
Lift the weights.

And when life feels wild, don’t stress.
Just choose your next right habit.

Yours In Health,

Jenny

Jenny Rappole
Next

Cultivating a Bone Beautiful Summer: Movement, Nourishment & Mindset