Welcome, to your membership portal.
To get started, download your Elevate Your Bone Health: Program Guide & Weekly Planner
Then select a video to get started, or resume.
Additional resources: Household Replacements for exercise equipment & Resources for People Living with Low Bone Density
Remember to always consult your Doctor or trusted personal healthcare professional before beginning any new exercise program. This program does not replace in-person assessment and treatment.
Breathing
5 Minutes is all you need to recenter, refocus and calm the body and mind. Breathing is one of the most powerful ways we can control our heart rate, mood and energy levels.
No Equipment Needed
Do's and Don'ts for Osteoporosis
This is an extremely important video to watch before starting your exercise program.
No Equipment Needed
Lifestyle Tips for Living with Low Bone Density
In just 2 minutes learn valuable lifestyle tips to help you stay healthy while living with low bone density!
No Equipment Needed
Think you have Low Bone Density? Here's when to See a Healthcare Professional
Learn the signs and symptoms to watch out for if you think you have low bone density and understand when you should see your local healthcare professional.
No Equipment Needed
Practical Tips on Lifting and Squatting in Daily Life
3 Minutes to Learn Practical Tips for Lifting & Squatting in your daily life!
No Equipment Needed
Balance Workout 1
12 Minute Balance Workout. Try this workout with a sturdy table, counter or chair nearby just in case you need to place hands on it to help your balance. This workout will improve your confidence in your stability and reduce your risk of falling. Balance is a skill everyone should work on so grab your partner or a friend and get them to do this workout with you!
Recommended to have a stable counter, table or chair nearby for support. Clear the area of hazards.
Core Foundations
12 Minutes - This is the #1 piece of info I wish EVERY athlete/ person was taught growing up...how to properly tap into your core! Are you finding core exercises REALLY challenging? Are you not sure if you're using your core properly? Have you ever had a hernia? Groin or hip flexor pain? This video is a MUST watch if you've experienced any of this, some small changes with the proper core basics can produce massive changes!
No Equipment Needed
Postural Workout
15 Minute postural workout will work on endurance of the tiny muscles around your spine and build your endurance to keep a strong, upright and stable posture.
No Equipment Needed
Low Bone Density Impact Workout 1
7 Minute Impact Workout that will build your bones, strength and fulfill your daily amount of moderate impacts.
No Equipment Needed. It is recommended you have a stable chair, counter or desk nearby for safety.
Bone Building Workout with Weights
12 Minutes of bone building exercise with hand weights. If you don't have weights use a small can of tomato paste or beans, or a partially filled water bottle.
Necessary Equipment: 2 x Light Weights (1-5 Lbs)
Strength Building Hip Workout
12 Minutes of a great lower body workout targeting those hips to both increase strength and functional mobility.
Necessary Equipment: 1 x Pillow, 1 x Heavy Short Looped Band
1 Hour Workout for Low Bone Density
60 Minute Workout to work your full body to leave you feeling length and strength throughout your body.
Necessary Equipment: 3 x Pillows, 2 x Light Weights (1-3 lbs), 1 x Long Exercise Band
Chair Workout
13 Minute Chair Workout that allows you to get a great full body workout in a limited amount of space or time.
Necessary Equipment: 1 x Medium Short Looped Band, 1 x 10 inch Pilates Ball, 1 x Chair, 1 x Light Weights (1-3 lbs)
Low Bone Density: Warm Up Stretches (Segment of 1 Hour Workout)
12 Minutes to safely and effectively warm up your body for whatever your day brings!
Necessary Equipment: 3-4 Pillows
Low Bone Density: Arms (Segment of 1 Hour Workout)
9 Minutes to sculpt your arms and upper back.
Necessary Equipment: Chair, 2 x Pillows, 2 x Light Weights (1-3 lbs)
Low Bone Density: Legs & Hips (Segment of 1 Hour Workout)
14 Minute Leg and Hip strengthener. This is a segment of the full 1 hour video.
No Equipment Necessary. Optional: 1 x Small Towel, 1 x Pillow
Low Bone Density: Core (Segment of 1 Hour Workout)
9 Minutes to improve your core strength, stability and stamina.
Necessary Equipment: 3-4 Pillows
Low Bone Density: Cool Down (Segment of 1 Hour Workout)
6 Minutes of stretching perfect for the end of any workout or long day.
No Equipment Necessary
10 Minutes of Better Breathing
10 Minutes of Breathing that can help refocus your day, or calm down your nervous system.
No Equipment Needed
Low Bone Density Impact Workout 2
10 Minutes to get your daily recommended moderate impacts. This is a fun workout that will build your bones and increase your heart rate!
No Equipment Needed. It is recommended you have a stable chair, counter or desk nearby for safety.
Balance Workout 2
12 Minute Balance Workout 2! This is a challenge so make sure you've tried Balance Workout #1 first! Improve your movement confidence and reduce your risk of falls and injuries. Keep a sturdy table, chair or counter nearby for support.
Recommended to have a stable counter, table or chair nearby for support. Clear the area of hazards.
Self Release for Hip & Tailbone Tightness
5 Minutes to Learn how to Self Release your Hip and Tailbone Tightness or Constant Aching.
Necessary Equipment: 1 x Tennis Ball
Advanced Core for Low Bone Density
12 Minutes of an advanced core workout specifically for anyone with low bone density.
Necessary Equipment: 1 x Long Exercise Band, 2 x Pillows, 1 x 10 Inch Pilates Ball
Products to enhance your workout.
Although not required for this program - these items are designed to enhance your workout.