Bone Health and Osteoporosis Prevention
Bone loss accelerates for men and women as we age, and most rapidly during menopause. As estrogen declines, the normal balance between bone breakdown and bone formation shifts as bone breakdown outpaces formation. Research shows that women can lose up to 10–20% of their bone density in the first five to seven years after menopause, often without symptoms. By the time bone loss is detected, meaningful structural changes may have already occurred.
This pathway is designed to intervene during that window, before bone loss leads to fractures, loss of mobility, or long-term disability. Each program is grounded in the exercise guidelines for osteoporosis published in the Journal of Bone Metabolism, emphasizing progressive loading, strength, balance, and consistency, alongside nutrition and lifestyle strategies known to support bone health.
Tier 1: Self Directed
What it is: A self-directed, evidence-based step-by-step program focused on slowing bone loss and supporting bone remodeling .
Who it's for: Anyone over age 40 who wants to be proactive about their bone health, particularly those with risk factors for bone loss or a family history of osteoporosis.
What it includes:
-
Nutrition workshop
-
nutrition guideline
-
Supplement recommendations
-
Gut health considerations
-
Do-it-yourself exercise regimen aligned with osteoporosis guidelines
Coming Soon!
Tier 2: Guided
What it is: A guided evidence based bone health program incorporating Pilates on the reformer to ensure proper form with movements.
Who it's for: This tier is ideal for those who value guidance, consistency, and objective tracking, without committing to a higher training frequency.
What it includes:
Everything in Tier 1 plus:
-
1–2 DEXA scans (extra cost) to establish baseline and track change
-
1 private Pilates Reformer session per week for 30 weeks (7 months), focused on bone loading, strength, and balance
-
Nutrition plan with shopping lists and meal planning for 8 weeks
-
2 coaching sessions
-
Email support twice per month for 8 months for questions and clarification
Tier 3: Comprehensive
What it is: An intensive, long-term bone health strategy designed to improve bone health.
Who it's for: This tier is designed for those who prefer more frequent regular, supervised Pilates reformer sessions and a nutrition plan with container preparation, grocery delivery and meal planning.
What it includes:
Everything in Tier 2 plus:
-
An additional private Pilates Reformer session per week
(total of 2 sessions per week for 30 weeks) -
Weekly email access for 8 months for questions and ongoing guidance
-
Nutrition plan for 4 months including shopping list, food delivery, and meal planning
-
Container preparation