Coming Soon | Bone Deep

Movement Course Coming Soon: Strength that sticks Loaded, weight-bearing strength work for bone density. Perfect for those in perimenopause and menopause. Bone's not some fixed thing you're stuck with. It's alive, and it listens to what you do to it, same as muscle. Load it, give it time to adapt, keep showing up. That's basically the whole game. I'm here to remind you...your bones are still listening, no matter what your last scan said or how long it's been since you picked up anything heavier than a grocery bag. Resistance and impact move the needle. This program runs four sessions a week for four weeks. Two strength days build the muscle that pulls on bone. One yoga day builds balance and steady weight-bearing strength. One mat Pilates day adds resistance work you can do lying or kneeling, with the same bone-safe approach throughout. You'll also get a 15 minute guided meditation to make sure the mind and body can easily integrate all the work you've done. What you need: Two sets of dumbbells: one light-to-moderate pair, one moderate-to-heavy pair A mat A wall or sturdy chair nearby for balance support Bone-safety ground rules: Skip deep forward folds with a rounded spine Skip hard twisting under load Skip anything that causes sharp or joint pain, stop and modify instead If you have osteoporosis or osteopenia, check with your doctor before you start and let them know the kind of loading in this program How the four weeks build: Week 1, Foundation: learn the patterns, controlled tempo, moderate load Week 2, Build: add a set, add tempo, add light impact Week 3, Load: heavier dumbbells, more single-leg work, step-up impact Week 4, Peak: heaviest loads, full circuits