Did you know that osteoporosis affects 55% of people aged 50 and older in the US? It's more prevalent in menopausal women due to hormonal changes from reduced estrogen and progesterone production. So, if you've recently found yourself in this group, you're not alone!

We understand that an osteoporosis diagnosis comes with its own set of accompanying concerns.
You may be worried about being able to stay active, or safeguarding your independence. Sadly, confusion and overwhelm are also common experiences: you might feel that you haven't received adequate guidance about what movements are safe, or what to do to maintain or increase your bone density.

Here's the good news: with expert guidance and support, you CAN
take charge of your own wellness, stay active, move safely, increase your bone density, and live your life to its fullest.

If you've recently been diagnosed with osteoporosis or osteopenia, or are simply taking smart preemptive action of protect your bone health... you've come to the right place! This week-long mini-program guides you through the foundational building blocks of strength training to improve bone density. It's designed by a Physical Therapist and NASM-certified personal trainer; together, they've helped hundreds of clients improve or maintain their bone density, so you know you're in good hands!

We're excited to support you on your bone-building journey!

What to expect from this program.

  • This free one-week program is open to anyone. It'll give you a feel on how to incorporate strength training to improve your bone density, muscular strength, and function in everyday life.

  • The program is suitable for complete strength training novices, just like our full-length program! No previous experience needed: just accessible, safe exercises, explained via our proprietary, fully demonstrated and narrated videos.

  • This one-week program is delivered through a convenient playlist of videos- you'll receive access immediately upon signing up. In our 13-week program, you will enjoy our seamless digital delivery via TrueCoach: exercises are delivered directly to your inbox each day, you can complete them on your own schedule, and have daily access to your coach for support and guidance.

  • No equipment or gym membership required! Most of this mini-program is body-weight only. If you'd like to try adding a little load, we include suggestions for household items you can use.

  • Enjoy our unique, multifaceted approach to osteoporosis! This sample is a sneak peek of our 13-week program, and it demonstrates the different elements included in it: strength training, yoga, balancing exercises, mobility, myofascial release, and guided relaxation. This free program showcases one of these building blocks every day; our full-length program includes a mix of them every day.

Meet your instructors, Sarah and Michaela.

Sarah Avery is a Doctor of Physical Therapy, Professional Yoga Therapist, and a 200-hour Yoga Alliance Certified Teacher. She received her Doctorate in Physical Therapy from Clarkson University in 2016.

Sarah completed a 200 hour training to become a Registered Yoga Teacher (RYT) in 2019 and went on to take over 2,000 hours of training at the Professional Yoga Therapy Institute in North Carolina where she received her certification as a Professional Yoga Therapist (PYT) practicing Medical Therapeutic Yoga in May, 2020. Currently, there are less than 100 certified PYT practitioners across the United States and Canada. 

She created the first in-person osteoporosis program of its kind in 2019, and has successfully helped over 100 patients maintain or improve bone density at her clinic.

Michaela Smith is a Yoga Medicine Therapeutic Specialist, a Yoga Alliance registered teacher at the 500hr level, and a NASM-certified personal trainer. She has Bachelors of Science and Nutrition Didactic Program in Dietetics from Bastyr University.

Michaela teaches movement and nutrition full-time both in person and virtually. Using a combination of yoga, strength training principles, meditation, self massage and functional movement, she's passionate about offering a safe and sustainable practice, built around her clients' individual needs. Her multimodal background allows her to blend science, self-awareness and intuition, and she's dedicated to help her clients nourish, heal and live their best and most genuine life.

Why are strength training and yoga good for osteoporosis?

Understanding some key facts about osteoporosis will help make sense of how strength training and yoga can be helpful.

Over time, bones become porous and fragile due to an imbalance in the activity of cells that
absorb bone and cells that form bone. This causes an increased rate of resorption of bone, leading to porous bones. The most common sites include the low back and hips, leading to a higher risk for fractures in these areas.

However, this effect is reversible! Here are some key factors to consider:

Bones respond to loading. Our bones specifically strengthen in response to being compressed- exactly what happens when we challenge them with external loads like dumbbells or kettlebells!

Posture is crucial, as good posture helps decrease the risk of compression fractures. Yoga and myofascial release can both be excellent tools for improving posture and relieving tension. Yoga can also strengthen the muscles that help to maintain better posture in a targeted manner for long term improvements in posture.

Balance is key! Strength training and yoga both improve overall musculoskeletal function and proprioception (our awareness of how the body is positioned in space), helping to reduce the risk of falls.

Improving bone density requires a multi-pronged approach- exactly why this program was designed to give you the most well-rounded and holistic approach possible.

See what others have loved about our full length 13-week program!

“I can't even begin to tell you how much your whole program has meant to me. My sessions are the best day of the week! Each session, I come home feeling so much stronger and so relaxed. I love all your meditations. My flexibility and strength have improved so much and I'm able to do things that I never thought I could possibly do!” 

“Thank you so much for listening to me when I came to you about my Osteoporosis and for caring so much about Women's Health. My improved DEXA Scan would not have been possible without your program.” 

“This is a great program! Forty years of competitive swim training did not protect my bones, and in 2012 I was diagnosed with osteoporosis. I underwent 2 years of treatment with Forteo injections but 2 years later my bone density had decreased to osteopenia. I then had a couple of infusions of Reclast but still had osteopenia according to my DEXA scan. I started Sarah and Michaela's program in September and just got another DEXA scan this month. Although I still have osteopenia, my spinal bone density has increased 8.5%! My posture and strength have improved. I can now shovel snow without my back telling me to stop after a few minutes. The support and encouragement of Sarah, Michaela and the other women in the group have helped each of us extend our weightlifting goals. Thank you all!” 

”Osteopenia generated my initial interest in this osteoporosis program. I was a bit nervous that I wouldn't be able to do the exercises because of hip and knee injuries. Sarah and Michaela are so encouraging and able to modify exercises that I was soon very comfortable in class and excited to make progress. I am happy with my improvements so far. I am stronger, my balance is getting better, as is my flexibility. I am scheduled for a hip replacement surgery and am confident that I will be able to recover more quickly as a result of class work. Both Sarah and Michaela are so knowledgeable in their field that I feel very protected from injury in the instruction videos we receive. The combination of the weight training and yoga elements in the program really suits me. I always feel better after workout and I am grateful for it!”