Covid-19 Reopening – Osteofitness Update:
The Ikier Wellness Center has reopening with a hybrid of virtual & in-person small-group classes including Osteofitness™ and Ikier personal massage therapy. Check out Osteofitness Class Schedule & Locations.
Contact Beverley at theikierwellnesscenter@gmail.com,
Osteofitness™ is an interdisciplinary program designed to prevent and treat osteoporosis using complementary health therapies. According to the Journal of Natural Medicine, due to the risk and fear surrounding pharmaceutical treatments for osteoporosis, there is a need for alternative treatments. This program has shown many positive outcomes in T-score improvement. It is a two-layered presentation by two certified, experienced exercise instructors, which covers the needs of both beginners and those that are advanced.
Read our article Your Bones In Your Hands which defines osteoporosis and osteopenia and outlines your risk factors and potential useful lifestyle modifiactions.
Beverley Ikier is the owner of Osteofitness™, and trained with Miriam Nelson, author of “Strong Women Stay Young.”
The exercises provide progressive strengthening that target osteoporotic sites using free weights and ankle cuffs. The class uses a progressive increase in resistance training that is aimed at strengthening common fracture sites. Exercise education also includes certain moves that should be avoided, such as the thoracic rotation and flexion. Osteofitness™ also incorporates balance/stability training and fall prevention techniques. Bone/muscle anatomy and physiology are explained in charts.
Osteofitness™ Program:
- Strengthening against Osteoporosis and Osteoarthritis
- Development of balance and walking mechanism
- Improvement of posture
Offering group exercise where everyone receives professional, individual attention. Osteofitness™ classes are designed around cardiovascular conditioning, muscle strengthening and increased flexibility.
Nutrition for Bone Health is reviewed each class. Members are encouraged to intake a specific amount of calcium, Vitamin D3, magnesium, and vitamins K1 and K2. Stress management is also reviewed each class and breathe techniques are taught to help with stress. “Increased cortisol is associated with lower bone density,” states Dr. Meryl LeBoff, MD, a leading special on osteoporosis.
Osteofitness™ Class
The Osteofitness™ program is a successful evidence-based program targeting Osteoporosis that brings results, and differs from a typical strengthening program. Each one hour class of Osteofitness™ is a multi-disciplinary approach to increasing bone density and improving general health and fitness.
This program is designed for post-menopausal women who have or who are at risk for Osteoporosis, but does not exclude men or those looking for strengthening and balance development. This class is modeled after Tufts University study, “Strong Women Stay Young” proving the effectiveness of specialized strengthening on Osteoporosis, and includes all joint-friendly moves as advised by the Arthritis Foundation.
Build new Bone with progressive strength training targeted to the most common Osteoporotic sites – spine, hip, and wrists, without the use of bisphosphonates. Learn drills that prevent falls and improve mobility. This class uses free weights for upper and lower body. Resistance loads are strictly monitored and upgraded appropriately, and modifications are advised for those needed. Cognition and memory are exercised through “cross body/cross brain” techniques as described by Oliver Sacks, M.D. Posture is also addressed throughout the program and homecare safety tips are given. A relaxation period ends the class as per Herbert Benson, M.D.
The Osteofitness™ program uses a natural approach to diet and exercise and addresses dietary sources of Calcium and Vitamin D as well as supplementation. Nutritional lectures and Calcium Cafe’s bring out creative dietary sources for bone health. Participants will be in a fun and supportive environment where many fitness levels are presented.
Every Osteofitness session includes ‘Perks & Pop-ups’:
Osteo Cafe Collage
- Beverley’s talk on Osteoporosis & Bone Health
- Dietician Lecture on Nutrition for Bone Health
- Meet Skeleton ‘Bone-Jovi’ to learn Osteoporotic sites
- Calcium Café with bone-healthy food & recipes
- Collection of bone density scans
- Pop-up exercises for healthy bones & travel!
- Click here for Ikier Osteofitness Class food diary sheets, Calcium Café fave recipes & shopping list, Ikier ‘pop-up’ exercises, Osteoporosis bone-health tips & articles!
- The Calcium Club Issue 1, March 2020
- List of exercise equipment and apparel for Osteofitness class
New members are always welcome!