New program start dates are here! Our next cohorts are starting on:
- December 9th, 2024 (open for registration)
- January 15th, 2025
Programs that span holiday weeks include extended access for convenience & flexibility.
Please read on for more details on program content, pricing, features and registration.
Welcome!
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, and we're happy to have you here!
Osteoporosis affects 55% of people aged 50 and older in the US. Osteoporosis is 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 a diagnosis like this one 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.
We have some 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.
You don't need to figure it out on your own. Wherever you're at in your bone density journey, we'll support you every step of the way.
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.
An evidence-based method you can trust.
Did you know that Kaari is a proud member of the International Osteoporosis Foundation? The IOF's Committee of Corporate Advisors (CCA) is a unique forum composed of a wide and diversified range of companies committed to promoting bone health and improving osteoporosis and fracture prevention and care. As a member of the Committee, Kaari is part of a group of leading companies in pharmaceuticals, orthopaedic/medical devices, and the food and nutrition industries, working together to provide better solutions for osteoporosis sufferers.
Kaari’s Strength Training and Yoga for Osteoporosis program is also listed on the Bone Health and Osteoporosis Foundation's Osteoporosis Awareness and Prevention Month page.
The BHOF's mission is to provide both medical practitioners and patients alike with unbiased, research-backed information about bone health and osteoporosis management. Both the BHOF and the International Osteoporosis Foundation recommend strength training as a safe and effective intervention for osteoporosis- check out their exercise guidelines here.
When you join one of our programs, you can trust you're always getting the most up-to-date protocols, based on the latest research.
Hear from Dr Linda Baker, a recent Strength Training & Yoga for Osteoporosis graduate.
Dr Linda Baker, a holistic physician, paediatrician and homeopath, discusses her experience with osteoporosis, and how incorporating strength training was a game-changer for her bone health and density.
The scientific case for strength training.
Strength training with low bone density is safe, and it works.
Research overwhelmingly shows that resistance training is a safe and effective intervention for osteoporosis. The ground-breaking LIFTMOR randomized controlled trial (Watson et al, 2017) set the bar for strength training as an effective bone-building tool for osteoporotic postmenopausal women, and other studies have found that lower-weight, high-rep programs can also boost bone density (Peterson et al, 2017). A recent study (Li et al, 2023) found that strength training even after a vertebral fracture was not only safe, but also helped to improve balance and functional strength for daily activities!
Improves balance and muscle strength.
A wealth of research supports the efficacy of weight vests in increasing bone density (Snow et al, 2000), improving balance (Roghani et al, 2012), and boosting quadriceps strength. This is significant given that decreased muscle strength and impaired balance are significant risk factors for falling in postmenopausal women with low bone mineral density.
Better quality of life.
Strength training improves multiple markers of quality of life: functional mobility, reduced thoracic kyphosis/ better posture (Li et al, 2023), walking ability, dynamic balance, and confidence in performing tasks of daily life are all boosted by appropriate strength training interventions. Increased muscle mass also has a positive effect on body composition- another variable that contributes to enhanced quality of life.
Many people are worried that strength training as an older adult is dangerous. However, studies have shown that it's safe and effective for adults in their 60s, 70s, and even 80s (Churchward-Venne et al., 2015; Da Boit et al., 2017; Holwerda et al., 2018, Marzuca-Nassr et al, 2023).
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.
She is also the owner of Moon Cycle Seed Company, a seed cycling company for women’s health and hormonal support.
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. She's also our Osteoporosis Program Director, meaning she supervises all our programs and makes sure participants are guided and supported the entire way!
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. Her collaboration with Sarah on this program has helped dozens of clients maintain or increase bone density.
See what others have loved about this 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 class! 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 class have helped each of us extend our weightlifting goals. Thank you all!”
”Osteopenia generated my initial interest in In Motion’s 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 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!”
How do I know if this program is the right fit for me?
We know an osteoporosis or osteopenia diagnosis can be scary, and starting a new routine to take charge of your bone health can feel daunting! We're here to help. Here are some things to consider:
- this program is suitable whether or not you've had a diagnosis and/or DEXA scan. In fact, this program works wonderfully as a preemptive a measure to prevent bone density loss
- there's ZERO strength training experience required! In fact, this program is entirely suitable for novices: we start with the basics and build from there. Even if you've never imagined yourself setting foot in a gym or lifting weights, we're here to guide you through the whole process.
- you'll be part of a cohort going through the program together, so you'll receive the support and encouragement of a like-minded community
- our interactive program format means your designated Kaari Coach (see below to meet your support team!) and Program Director Michaela are there for you, anytime you need it. You can leave feedback on your progress and ask questions about your workouts. You can even upload photos or videos if you want guidance on your form. Bi-weekly zoom sessions and office hours offer opportunities to connect directly with your coaches and group, too.
- Research shows that improving bone density requires time, dedication and consistency. This program is a good fit for you if you are committed to improving your bone health and willing to invest the time! This program is not a "quick fix." We know that it can feel like a daunting task, but that's why we're committed to your success and provide the support and accountability needed along the way.
Meet your coaching team!
We can't wait for you to meet your team! Your entire program is instructed by Dr Sarah Avery and Michaela Smith, and as Program Director, Michaela also oversees every cohort personally. You can also expect to see her throughout the program during your group Zoom meetings, along with Dr Avery who provides a movement screen and can answer any medical questions during your introductory meeting.
As you make your way through your 13-week program, you'll also have as much individualized guidance and daily support from your designated coach as you like! Ken Rhodes and Andrea Lepcio are both highly trained strength coaches and movement professionals, with extensive experience working with osteoporosis and bone health specifically.
Kenny, Karin and Andrea are there to:
- Answer your questions as you make your way through the program
- Provide exercise modifications to avoid pain or work with a prior injury
- Advise on form to keep you safe
- Offer recommendations on weight choices to keep you progressing
- Provide motivation to keep you on track whenever you need it!
Ken Rhodes
Ken Rhodes is a Certified Personal Trainer who has extensive experience leading group fitness classes, and has been working with osteoporosis clients in person for several years under the direction of Program Director Michaela Smith and DPT Sarah Avery. As a Kaari Coach, he works with program participants to provide them with individualized support and guidance to help them meet their strength and bone density goals!
Kenny has extensive experience as a Strength & Conditioning coach, and is a recreational power lifter who competes annually. He loves coaching adults and athletes of all ages and abilities, and the enthusiastic and upbeat energy he brings to every situation have made him a popular coach in our osteoporosis program!
When he's not coaching, you can find Ken out on the golf course, camping and hiking with his wife Katie, or looking after his dog, cat and a dozen chickens.
Andrea Lepcio
Andrea is an ACE-certified Personal Trainer and a Yoga Medicine Therapeutic Specialist currently working towards her 1000hr certification. She also has certifications in Tai Chi, TRX, Mat Pilates, AquaFit, Reiki and nutrition. Andrea’s playful energy is contagious as she helps clients in all phases of life maintain range of motion, build strength and balance to feel powerful and confident in their bodies.
Since Andrea's specialty is working with older adults, bone health and osteoporosis prevention are top priorities for her and her clients! Her own enthusiasm for an active lifestyle and the supportive energy she brings to the osteoporosis program make her a fantastic and experienced guide for her clients.
Andrea's approach is focused on aging in motion, so when she's not working with clients, you can find her hiking in Acadia National Park with her dog (usually wearing her weight vest), working as a playwright (yoga has really helped with writer’s posture!) and a professional mime. Her role model is her mom, who continues to work out and train at the age of 87. Her dad is also a source of inspiration, having played second base for the Red Sox!
Karin Weinstein
Karin Weinstein, ERYT-500, CMMT, YACEP, CPT, is a certified Yoga Teacher, Mindfulness Meditation Teacher, and Personal Trainer. She uses yoga, strength training, and mindfulness to help pre- and post-menopausal women improve and maintain mental and physical resilience as they age.
With her strong focus on osteoporosis and bone health, Karin has helped clients achieve measurable increases in Bone Mineral Density. She engages in on-going continuing education in subjects such as exercise science, biomechanics, tissue mechanics, and pain science so that she can provide the most up-to-date and evidence-based services for clients.
Karin is patient and warm instructor. Her calm demeanor, combined with her in-depth knowledge of the human body, empowers women to trust in themselves, their bodies, and their abilities.
Jenni Tarma
Jenni Tarma is the founder and CEO of Kaari Prehab. She is a lifelong athlete, endurance runner, RRCA Endurance coach, CrossFit athlete, CF- L1 trainer, ERYT 500 yoga teacher, and Yoga Medicine Therapeutic Specialist and Senior Instructor. She specializes in injury prevention, rehabilitation, performance optimization; having spent over a decade working with an active population, she has coached everyone from elite athletes to weekend warriors looking to feel better in their bodies.
Jenni has multiple advanced certifications in anatomy, physiology and biomechanics. She is a senior teacher in the Yoga Medicine 500hr program, where she has mentored hundreds of new yoga teachers and created continuing education courses on topics like teaching yoga to athletes, hypermobility, and neuromechanics.
Jenni is an enthusiastic writer who has contributed articles to Yoga Journal, Healthline, Weight Watchers, OpenFit, Reebok, Thrive Global, Parade, and Yoga Medicine among others. She has also written and self-published an e-book on hamstring tendon injuries and tendinopathies.
Curious to hear about other clients' experiences, and the results they've achieved with our program?
We get it: your health is precious, and you want to make sure you're receiving the best care possible, supported by the latest research. Don't hesitate to get in touch if you have any questions about our program!
In the meantime, take a few moments to read what previous clients loved about the program, and the kind of results you can expect to achieve when you join our community.
"This program gave me my life back": hear directly from Lori, a recent Strength Training & Yoga for Osteoporosis graduate.
Lori came to us having received a devastating diagnosis of severe osteoporosis. Watch the video below to hear, in her words, how gaining strength and learning to move safely made all the difference.
Update: want to see how Lori's bone density has changed after 12 months in our program? Check out our client testimonial page to read abut her progress!
What to expect: some program logistics
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This program is 13 weeks long, and runs at regular intervals throughout the year. Please use the button below to receive program updates, or sign up for our newsletter to receive free resources, research updates, exclusive discounts and invites to free events!
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Each week of programming includes 4 strength training sessions (about 45mins/ day), one day of active yoga, and one recovery day, all research-backed and designed specifically for the needs of those with osteoporosis
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This is a hybrid format program: you’ll have regular live Zoom sessions and office hours with your instructor and fellow participants, as well as programming digitally delivered to your inbox. All Zoom sessions will be recorded and sent out to participants.
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Your exercises will be delivered via TrueCoach, an industry-standard remote coaching platform. TrueCoach provides a seamless way to receive your programming and interact with your instructor.
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This program is fully interactive! You have access to your coach anytime you need guidance, and they are also monitoring your progress as you make your way through the program.
We look forward to supporting you in your bone-building journey! If you have any questions or concerns, please click the button below to fill out our brief contact form, and we’ll be in touch within 3 business days.
What about cost?
We know a program such as this one is a big investment! Our osteoporosis program offers incredible value thanks to the collection of resources included in it.
Let’s take a look at what it would cost to purchase similar services from experts. Apart of the time spent seeking out professionals you can trust, with relevant expertise and experience, you would be paying for:
- 12 sessions with personal trainer @ $75/ session: $900
- Additional program design by an osteoporosis-informed coach: $600
- Gym membership to complete workouts: $60
- 12 yoga sessions with an osteoporosis-informed instructor @ $75/ session: $900
⇒ GRAND TOTAL: $2460, or $205/ week
Our cost? Just $78.75/ week.
Our program is delivered directly to your inbox so you can complete it in the comfort of your home, whenever it best suits you. No driving around, getting stuck in traffic jams, looking for parking…
In addition to all of the above, our program offers further additional benefits, including the support of your community, and guidance from experienced subject matter experts with a proven track record in this field.
Your health is precious, and our goal is to help you preserve it so you can continue enjoying the active lifestyle you deserve.
Did you know? You can use your HSA to pay for our strength training program!
Did you know that our program may qualify for payment through your Health Savings Account (HSA) if prescribed by a medical provider as part of your osteoporosis treatment plan?
To use your HSA for our program, you’ll need a prescription from your treating physician stating that this specific program is medically necessary for treating your diagnosed osteoporosis or high risk of developing it. The prescription should detail how the program’s exercises and therapies are part of your prescribed treatment plan.
We created a convenient step-by-step guide and all the necessary documents to obtain an HSA-reimbursable Letter of Medical Necessity from your doctor. Click the button below to find out more details!
Curious about what the programming looks like? Catch a sneak preview here.
What happens after the program?
Excellent question! Our 13-week program is designed to kickstart bone density gains, using a research-backed timeline and evidence-based techniques. Registering for this program gives you 13 weeks of osteo-specific programming, unlimited one-on-one guidance from your specialized coach, and the peer support of regular group meetings.
After you complete your 13-week program, we can continue to support you on your bone health journey. For those who enjoy the structure, support, flexibility and convenience of a digital program, our maintenance programs are a great way to stay on track with your bone density. These programs are available at different price points depending on the level of coach support you want, and come as a monthly subscription. If you prefer working independently, you are welcome to use your newfound knowledge to continue working on your own to sustain your progress!
We offer a discount to anyone who registers for a maintenance program within a certain timeframe of completing their 13-week program. This discount applies for as long as you stay on the maintenance program!
Want some more free resources to get you started?
We regularly host free seminars so you can meet the program creators and creators, and receive information about effective training protocols for osteoporosis. We love hosting these seminars as they offer us an opportunity to connect with our community and answer your questions!
You can watch a recording of the seminar for free at this link. If you'd like to attend our next seminar, please sign up for our newsletter to be notified of the next scheduled date!
Want to try out a free sample week of programming? Click here (or use the button below) to receive access, free of charge.
