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In a recent in-between episode of the Movement Logic Podcast, Sarah discusses a new product for osteopenia called Osteoboost, a wearable medical device that uses gentle vibrations to improve bone density and strength, offering a non-invasive alternative to traditional treatments.Sarah delves into the research behind the device, its FDA clearance, and its effectiveness compared to medication and exercise.While the device is potentially a great add-on or replacement for medication, Sarah still emphasizes the importance of heavy lifting for bone health, and expresses concerns about people relying solely on passive treatments like Osteoboost instead of engaging in comprehensive exercise routines.Comment BOOST and we’ll DM you a link to the episode!

We are halfway through this cycle of Bone Density Course: Lift for Longevity and getting ready for our next block of impact and strength exercises.Here’s a short clip of some of the impact training exercises we worked on this past block.Pogos: this Plyometric exercise is moderate intensity, and involves short ground contact times with a small amount of joint displacement.The technique is *not like jumping rope or skipping—*not a soft toe landing. Rather, *smack* the floor with the full sole of your foot. It should make a loud noise. The arm movement works in double circles—the arms sweep down to increase force into the ground to jump higher.Drop landings: this is not a plyometric exercise but rather a practice in landing stiffly after stepping off of a box.Higher intensity, plyometric variations of drop landings would including jumping upon landing (drop jumps and depth jumps).We help students scale intensity and volume with various modes of coaching, both in the live classes and in our private Facebook group.Impact training helps build bone mineral density, as evidenced by cohort studies looking at the bone density of athletes of high impact sports. Additionally, impact training was safely implemented in the LIFTMOR trial to successfully build bone in postmenopausal women with osteoporosis.We are launching our next cycle of Bone Density Course lift for Longevity this Spring! Are you on our waitlist?🔗 Link in bio to get on it. You’ll lock in the only discount with offer on the course as well as bonus education content! 👀

💪💰💪 STRENGTH SAVINGS ACCOUNTYou may already know that progressive strength training:✅improves bone density ✅fights age-related sarcopenia (the gradual loss of muscle mass over time) ✅improves balance and decreases falls riskBUT - did you know that adding strength training to your life has benefits that reach far beyond muscles and bones? 🫀🫁Heart and Cardiovascular HealthA recent study of 400,000 women showed that those who did strength training 2-3 times a week had a 30% reduction in cardiovascular mortality.30%! That’s huge, and there aren’t a lot of other interventions out there that can do that. 🥣Metabolic HealthCurrently, about 1 in 3 Americans are pre-diabetic. While all exercise helps to control blood sugar levels by clearing glucose out of the blood, recent studies have found that strength training can be more effective at this than aerobic exercise. 🧠Brain HealthStrength training increases IGF-1 levels, a hormone essential for cognitive function.Studies show the best results come from mixing strength and aerobic training, with sprints or high-intensity intervals offering even greater brain health protection. Every time you lift weights, you’re making a deposit into your strength savings account that will reap benefits for your whole body long term. And if you’d like to get serious about your health and longevity, you’ll want to get on our Wait List for the next Bone Density Course: Lift for Longevity that starts in May 2025.Click the link in bio!

Did you know we now have a #bulky coffee mug? Now you can caffeinate AND celebrate muscles as you wake up!This merch was requested by friend of the pod @adammcateepilates. ❤️Shop our store via the link in our bio. 👀

📞PELVIS TELEPHONE📞it’s easy to see how, without proper instruction, a simple cue like “bring your hips forward” could have a myriad number of interpretations.This is why coaching is important!In our Bone Density Course, participants get live feedback during class and can submit videos of themselves doing their lifts for feedback as well.Interested? Sign up for our free Mini Bone Density Course and get access to the only discount for the full course in May!

Influencers gonna be influencing. Be careful who you take influence from.Want us to influence you? Warning: you might get strong AF.Get on our mailing list. We send 🔥 content out almost every week.Also, when you sign up, you’ll get our FREE Bone Density Mini-Course: Barbell 101 to get you started with barbells and lifting heavy. 💪🔗 in bio, go get it! You’ll also get on the list for the only discount available for the Spring 2025 cohort!

Strength training is one of the most under-rated anti-aging habits there is.Wanna get started with strength?Grab our Free Mini Course: Barbell 101!Link in bio 👀

Are you showing up to strength train and “winging it”? Are you “feeling it out” with zero reference point as to how it felt or went last week? Do you think you’ll remember what you did for next time? (You won’t. Not in detail, at least.)Stop wasting time.One of the main reasons people say they don’t strength train is they don’t have time.Maybe they’d have more time if they stopped wasting it, and instead made noticeable progress with the little time they had.It doesn’t take much time to make the type of strength gains you can see on paper.Get organized. Get systematic. Keep an eye on progressing—weight, reps, sets.WRITE THAT SHIT DOWN.What you did in the past guides what you do in the future.Progressive overload is about the changes lifting weights makes to your body. If you don’t have any record of that, you’re not gonna get as strong as you could with the time you have.Want a free Bone Density Mini-Course: Barbell 101 to get you started with barbells and lifting heavy? We’ll teach how to write that shit down, too. 💪🔗 in bio, go get it! You’ll also get on the list for the only discount available for next spring’s cohort.

Learning about rating of perceived exertion (RPE) changes everything.Suddenly questions like “how much weight should I lift?” and “how many reps should I do?” have an answer that you alone can find.Do a set of an exercise, then ask yourself, given the weight you lifted and the reps you lifted that weight for, how HARD did the set feel at the end?Easy? Medium? Hard?Rate it. Assign a number to how hard the set felt.Easy = 1-4/10 (you could have done 6 or more reps after ending the set)Medium = 5-7/10 (you could have done no more than 3 reps after ending the set)Hard = 8-10/10 (you could have done no more than 2 reps after ending the set)Or just go with a rating of easy, medium, hard.Then, know that to make changes to strength we need medium or hard.If we’re lifting a *heavy weight (a weight we cannot lift more than 5-6 times) these sets can be medium or hard to make a change.If we’re lifting a moderately heavy weight (weights we can lift lift 7-15 times) these sets should be hard.If we can lift a weight for more than 15 reps and it’s strength we’re after, we should find a heavier weight that we can’t lift more than 15 times before the set feels HARD.This approach takes practice but it’s relatively simple.Simple approaches to strength are the best way to ensure your training isn’t too easy or too hard.Overly complicated approaches—this is fancy marketing designed to make you feel like you’re not competent enough to do this on your own. But you are. You just need a clearer more straightforward approach.However, not enough guidance, and it’s boring, anything-goes laziness that will quickly lead to stagnation and spinning your wheels.We prefer a simple approach that gives you the fishing pole (not just the fish).Wanna experience how we do it? Get our FREE mini course Barbell 101. You’ll learn all about how to rate the difficultly of your sets and what it means to lift heavy and how to build up to it. Did we mention it’s FREE?Link in bio 👀#movewithlove @heartandbonesyoga

I want to be a badass old lady just living her life, and this is what I want that to look like:🤸 running a lot weekly, lifting weights 2-3x/week, traveling the world, volunteering, doing yard work and shit around my house, carrying in my groceries, opening my own pickle jars, lifting the heavy bowls up to the top shelves of my kitchen, carrying shit from the basement upstairs, carrying my cats around, TRIPPING OVER MY CATS (at least 2 or 3 of them) BUT CATCHING MYSELF BEFORE I FALL, falling sometimes (because I trail run) but getting up unscathed, and taking care of the people around me. (I won’t speak for my daughter, but I may also be playing soccer and basketball with my grandchildren.)What do you want to be doing when you’re 78?

1) there is no perfect lifting plan and even if there was, life’s gonna life at some point anyway2) you don’t have to lift perfect to get incredible results, the way that Bone Density Course participant Kathy Page did3) holidays are guaranteed to mess up your perfect program so might as well accept that right now4) with that said, go pick up some heavy stuff, you’ll feel better5) if you want to get into lifting, hit the link in bio and sign up for a free mini barbell course💪💪🔗🔗💪💪🔗🔗💪💪🔗🔗💪💪

[note: this person did not want their face on social media but gave permission to use their @ voice.]🧘‍♀️While an outwardly calm appearance is prized in yoga and Pilates, it’s not a requirement for lifting weights. Why? Well, in yoga it’s considered a part of your mastery over your physical self and its passing wants and needs, so that you may ascend beyond this physical realm. In Pilates, however, it’s a little more cosmetic. You’re not supposed to look like it’s hard, because that’s not becoming. It’s not attractive. It’s not feminine.Ever heard the expression: “Horses sweat, men perspire, women glow”? How totally fucking exhausting, to have to hide what you’re experiencing. And yet another way to keep women small and quiet. Well, guess what? 🏋️‍♂️When you’re weightlifting, you’re ALLOWED to look and sound like what you feel like. Faces and noises are appropriate, they can help with exertion, and you get to be a tough, bulky, strong AF person. Make noise.Take up space. Become un-ignorable.