A diagnosis of osteopenia or osteoporosis is often associated with the message that you are “fragile”, “you have to be careful from now on”, or “you can no longer do the things you used to” out of fear. Many worry about their balance and falls. Some people do not want to be dependent on medication for the rest of their lives that may have harmful side effects. These fear based messages cause people to become extra cautious and to move very little, which can actually have a negative effect on bone health.
How does little movement have a negative impact on bone health?
Bones need to be stimulated to improve their density.
Posture needs to be improved to reduce risk of compression fractures.
Balance needs to improve to reduce risk of falling.
Most advice after diagnosis is “ do weight bearing exercises” with minimal to no instruction and little follow up, if any. This advice also does not consider the importance of good balance and posture. Most people do not know what direction to go after their diagnosis and are left feeling helpless, afraid, and begin to suffer from an overall reduction in their quality of life.
In Motion’s OsteoVitality Program offers a solution to this problem. This program is more than just a series of exercises. The whole experience is empowering, backed by research, and carefully crafted to give you the most well-rounded approach possible. You will be supported by passionate and caring instructors and the embrace of your fellow participants. You can be an absolute beginner to fitness and still be successful with this program.
What makes this program so special?
It was created and taught by a Dr. of Physical Therapy and Women’s Health Specialist and is co-led by a certified Yoga Teacher and Personal Trainer, both of whom will be present at all sessions. The groups are intentionally kept small to offer more one-on-one attention. Strength training techniques are carefully chosen and proven to be effective at building bone density and address posture and balance for a well rounded program. On top of that you receive resources and tools to use at home to stay consistent and to maximize your progress.
Phase 1 includes instructional videos, weight vest, resistance band, 20-minute phone consultation, one on one instruction in classes, and follow up videos. During this first phase of the program, we will be introducing you to the weightlifting techniques and yoga poses which have been proven to improve bone density. We will be constantly assessing your unique movement patterns and providing you with specific cues so that your program is structured around your individual needs.
Phase 2 includes one on one guidance during classes and a guidebook for healthy lifestyle tips for osteoporosis that you can apply outside of the gym. During this second phase of the program, you will gain more confidence with the movements and will get to know your specific needs as you start to increase the resistance to build strength.
Phase 3 becomes more focused on the fine tuning of strength training as we will work with various tempos. Because your skills and strength will be more developed, you will gain more independence with the movements. You will require less cues from the therapist and trainer, but you are still under their supervision and planning of each session.
Upon completion of the program, you are welcomed and encouraged to continue with our classes. We encourage this because your DEXA scan is typically scheduled once every two years, and two years is a long time to lose bone density. With consistency you will be able to maintain or slow that progression through weightlifting and yoga.
This program has made so many women feel not only as if they have reclaimed their life, but that they are able to flourish. Some women who have been with this program for 1-2 years have shown objective improvements on their DEXA scan - or have at least maintained their density. Additionally, the program offers accountability, consistency, safe progression, benchmark assessments, and a supportive community. You are not only investing in an overall improvement in your health, but you are proving yourself with the long term benefits of a better quality of life!
See what some of our previous participants have said
“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 class! Forty years of competitive swim training did not protect my bones, and in 2012 I was diagnosed with osteoporosis during hip replacement surgery. I underwent 2 years of treatment with injections but 2 years later my bone density had decreased to osteopenia. I then had a couple of infusions but still had osteopenia according to my DEXA scan 2 years ago. I started Sarah & Michaela's program in September and just got another DEXA scan this month (December). 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 class have helped each of us extend our weightlifting goals. Thank you all!”
”Osteopenia generated my initial interest in In Motion’s OsteoVitality 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 class and in the instruction videos we receive. The combination of the weight training and yoga elements in our classes really suits me. I always feel better after class and I am grateful for it!”
Join the community
We are truly so excited for you to join the OsteoVitality Program to experience all the benefits that it will offer. If you have any questions at all don't hesitate to reach out! You can schedule a free 20-minute phone consultation with Dr. Sarah Avery here, or email us at michaela@inmotionintegrativept.com.
-Sarah and Michaela
Frequently Asked Questions
What is the schedule and where are the classes located?
Currently there are two group options. Each is 2 classes per week for 75 minutes each. The time options are as follows and can be chosen during payment: Tuesday & Thursday 12-1:15 , 1:30-2:45, OR 3-4:15. This is subject to change based on the availability of the groups. All classes will be held at Battleground Fitness 538 Maple Ave Unit 4 Saratoga Springs, NY, 12866.
What do I need for the class?
Be sure to bring your sneakers, weight vest (provided on the first day), yoga mat and water to each class. If you would like to track your weights and progress, please pick up a small notebook and we can store it at the gym with the yoga equipment. During the winter months, please be sure to bring your sneakers to change into at the gym so you aren't tracking the mess into the clean gym. We will provide everything else.
Is it okay to begin Phase 1 at any time?
Yes! Although other class participants may be in different phases, you will all be performing variations of the same movements. Phase 1 participants get more one on one instruction from the physical therapist who considers your medical history, and current function. She is able to adapt any exercise to suit your specific needs.
Do you have a referral program?
Yes! When you refer a friend who signs up you and your friend will BOTH get 10% off of the following month! Coupon code will be provided.
Payment and Attendance Policies?
Payment: Upon signing up for the program you are committing to the three phases over 12 weeks. Phase 1 is $600, Phase 2 is $400 and Phase 3 and on is $350. Payment is due by the start of each phase (every 4 weeks) and can be completed online here. Please be sure to pick the right group time when you make your payment!
Attendance/Missed Days: Attendance in all classes is extremely important to see the maximum benefit. If you must miss a class due to illness or an emergency, you will not be refunded or credited for the following month. However, you will receive a video playlist to complete a makeup session at home. For missed classes due to COVID-19 exposure or illness you will be credited for the following month upon proof of a positive test, or other supporting documentation. Special emergencies will be considered with prior discussion. If you need to switch to the other class that day due to another scheduling conflict, this is allowed if you give us 24-hour notice.
