The My Bones My Muscles 8-Week Program
Rebuild strength, stability and confidence in eight weeks.
A supportive online program for women 40+ with osteopenia or osteoporosis—combining bone-safe movement, practical nutrition and realistic lifestyle habits without overwhelm or extremes.
A clearer way forward
You were told to “be careful.” We’ll show you how to move forward.
An osteoporosis or osteopenia diagnosis can make movement feel confusing. Advice is often vague: lift weights, eat better, improve your balance, reduce stress—but rarely does anyone explain how to put it all together safely.
My Bones My Muscles gives you a practical roadmap. We prepare the body before adding load, build one stage on the next, and turn nutrition and lifestyle advice into small actions you can use in real life.
- Move with greater control and confidence
- Build muscle and support your bones gradually
- Improve everyday mobility, stability and balance
- Create nutrition and lifestyle habits that feel doable
The movement pathway
Mobility → Stability → Balance → Strength
Each phase prepares you for the next. You won’t be asked to rush, skip foundations or jump into movements your body is not ready for.
Mobility
Build comfortable range of motion and learn the foundations of safe, purposeful movement.
Stability
Develop control through the trunk, hips and shoulders while supporting blood sugar and hormonal health.
Balance
Improve coordination and confidence while exploring stress, recovery and inflammation.
Strength
Add appropriate resistance and bring the method together with sleep, recovery and integration.
What’s included
Everything you need to take the next step—without information overload.
Three days each week, you’ll complete one movement session and one nutrition and lifestyle session. Each session is approximately 20 minutes and is divided into short, manageable lessons.
Your team
Guidance from women who understand the whole picture.
Our team brings together nutrition, movement, kinesiology, physical therapy, Pilates, yoga, breathwork and bodywork—with lived experience of osteoporosis, osteopenia and menopause.
Kate
Nutrition & lifestyle
Fiona
Kinesiology & physical therapy
Meg
Yoga, Pilates & breathwork
Katya
Pilates, mobility & strength
Tarinee
Bodywork & recovery
How it works
A simple weekly rhythm you can actually follow.
Log in on Monday, Wednesday and Friday and follow the week’s short lessons.
Use a chair or mat, adding resistance bands or light weights when appropriate.
Use the guides and trackers to turn what you learn into everyday habits.
Safety comes before intensity.
This program provides general education and guided exercise—not medical treatment. If you have osteoporosis, a previous spinal fracture, unexplained back pain or other health concerns, speak with your qualified healthcare professional before beginning or changing an exercise program.
Frequently asked questions
Before you begin
Is this program suitable for beginners?
Yes. The program begins with mobility and foundations, then progresses gradually. Options and support are built into the approach so you can work at an appropriate pace.
What equipment will I need?
A stable chair and exercise mat are useful. Resistance bands and light dumbbells are introduced as appropriate; you do not need a gym.
How much time should I allow?
The program runs three days per week. Each day includes one movement session and one nutrition and lifestyle session, approximately 20 minutes each and divided into short lessons.
Do I have to keep up with a live schedule?
No. The eight weeks are structured in order, but you have lifetime access and can revisit the lessons when you need them.
Does this replace advice from my doctor or physical therapist?
No. My Bones My Muscles is educational and supportive. It does not diagnose, treat or replace individualized advice from a qualified healthcare professional.
Take the next step
You don’t have to figure this out alone.
Join the waitlist for program updates and be the first to know when enrolment opens.
Join the WaitlistIndividual results vary. Educational information only; not medical advice.