Hip Strength And Mobility

Hip Strength And Mobility - What You Should Know

Female strength training for hip strength and mobility

The hip bone’s connected to the… everything!

Maybe not anatomically, but the hip joint is the largest weight-bearing joint in the human body, and it is a hub for functional movement.

Having strong hip joints and surrounding muscles helps maintain mobility and our ability to perform basic activities of daily living.

Thankfully, maintaining hip strength and mobility can be achieved through a few exercises performed on a regular basis. To learn more, scroll down.

The Importance of the Hip Joint

Healthy hips are fundamental to many day-to-day activities. The hip joint is where the head of the thigh bone (femur) meets an indented space on the pelvis. Hips support our body weight when standing. They are also critical to the processes of walking, climbing stairs, running, sitting, standing, and bending over.

The hips are so important that our strongest muscles — the quadriceps and glutes — are located around and help move the hip joint. Unfortunately, the hip joint is an area that’s highly susceptible to the “wear and tear” of life and aging.

Hips are also the most common site of osteoporosis and fractures with advancing age. Every year, 350,000 hip fractures happen in the United States (Hopkins Medicine). When hip fractures occur, they lead to a loss of independence and, in some cases, a loss of life.

Threats to Hip Health

Osteoporosis, a condition of low bone density, is a “silent” disease. You don’t feel it. You don’t see it. However, people start losing bone strength in their 30s, and that rate of loss picks up after age 50. As a result, bones become weak and susceptible to breaking with an event like falling.

Because the hip joint bears the most weight, it can be heavily impacted by osteoporosis. The thinner “neck” of the femur is the biggest risk for bone density loss and subsequent fractures.

Not only is this the most common site of fractures, but it’s also the most severe place to have a fracture. About one in five older adults die within a year of having a hip fracture, and a large portion of those who survive lose mobility and independence (Schnell et al., 2010).

Osteoporosis isn’t the only concern for hip health. The hip joint is one of the most common sites for arthritis. It’s especially common for people who have experienced years of more-than-normal force on the joint. These individuals typically have a background in athletics, dance, distance running, or people who have been obese.

With arthritis, people lose hip mobility, the joint feels tight, stiff, and painful, and about a third of people with hip arthritis get a joint replacement (Quintana, Arostegui, & Escobar, 2008).

Hip Strength & Mobility

Suffering from hip osteoporosis or arthritis as we age isn’t inevitable. Hip health can be maintained or even improved by focusing on two factors: hip strength and hip mobility.

Enhancing hip strength and a full range of motion can reduce the risk of suffering from hip pain, hip injury, or losing independence (Carneiro et al., 2015; Snyder et al., 2009).

The question then becomes, “How can we enhance hip strength and range of motion?” Strength training.

Multiple studies show strength training 2-3 times a week can enhance hip muscle strength, bone density, and range of motion (Carneiro et al., 2015; Rhoades et al., 2000; Snyder et al., 2009). (Though our slow-motion strength training method can accomplish those things in just 20 minutes, twice a week.)

These studies used a variety of approaches, ranging from using a few lower body exercises to full-body routines. Only a few exercises, though, are needed to improve hip health.

Resistance Exercises for Hip
Strength & Mobility

Leg Press

The leg press is not only the most important exercise in a workout, targeting the largest muscle groups, but it’s also critical for hip health. The leg press and its exercise variations below strengthen the largest muscle that supports the hip joint: the gluteus maximus.

In this exercise, you slowly push through your heels, keeping your buttocks down in the seat, pushing each repetition to the point just shy of locking out your knees. You then resist the weight all the way down to the bottom of the range of motion, barely touching the weight stack, and slowly beginning again. Repeat until you achieve “muscle success”.

It also improves bone density in the hip and surrounding areas (Rhoades et al., 2000). The leg press also increases range of motion for several key movements that involve the hip joint (Rhoades et al., 2000).

Read about John Abel, who’s improved his hip health at The Perfect Workout.

Hip Abduction

Hip abduction, commonly referred to as the “outer thigh exercise,” or “ABD,” strengthens muscles that are vital for basic activities such as walking: the gluteus medius and minimus.

Performing hip abduction helps strengthen those muscles plus increases lateral hip mobility (Snyder et al., 2009). Between the leg press and hip abduction, hip mobility improves in all directions.

At-Home Exercises for Hip Strength & Mobility

The leg press and hip abduction are ideal for achieving the goals of adding hip strength and range of motion. There are home exercises, though, which can mimic those movements.

Chair Stands

To perform this exercise, you sit in a squat position and stand from a chair. The challenge is to have as low of a chair as possible and to use slow movement.

Position yourself to sit on the edge of the chair. Keep your chest up and look forward. As you slowly stand, push through your heels and the middle of your feet. As you lower yourself with bent knees, only briefly allow your butt to contact the chair before slowly starting upwards.

Repeat until you achieve muscle success. This exercise targets the same muscle groups as the leg press does: the gluteus maximus and quadriceps.

Standing Hip Abduction with Resistance Bands

Mimicking the muscles that are used in the machine exercise that has the same name, the standing hip abduction involves standing and holding onto a counter or chair.

Place a resistance band around the outside of both ankles. Train one leg at a time. Keep the other leg on the ground and use that for balance. The moving leg moves out to the side as far as possible, then slowly moves back toward the standing leg. Once the moving leg’s foot taps the ground, it should slowly move outwards to the side again.

Repeat until you achieve Muscle Success, then switch to train the other leg.

Hip Health Summarized

A healthy hip joint is critical. It’s the center of basic activities, such as standing, sitting, and walking. Therefore, we must keep the joint healthy.

Aging and the wear and tear of life’s activities lead to skeletal concerns, which increase the risk of hip pain, swelling, loss of movement, and fractures. To protect your hip joint, you can strength train with exercises involving the area.

These hip exercises help improve muscle strength, bone strength, and mobility. The specific exercises that are most important for hip health are the leg press and hip abduction. At-home replacements are using resistance bands during standing hip abduction and performing chair stands.

If you would like to learn more about our method of strength training, read about our methodology. If you are new to The Perfect Workout, try a workout with us and start with a FREE Introductory Session.

  • Carneiro, N. H., Ribeiro, A. S., Nascimento, M. A., Gobbo, L. A., Schoenfeld, B. J., Júnior, A. A., … & Cyrino, E. S. (2015). Effects of different resistance training frequencies on flexibility in older women. Clinical Interventions in Aging, 10, 531.
  • Quintana, J.M., Arostegui, I., & Escobar, A. (2008). Prevalence of knee and hip osteoarthritis and the appropriateness of joint replacement in an older population. JAMA Internal Medicine, 168(14), 1576-1584.
  • Rhodes, E., Martin, A., Taunton, J., Donnelly, M., Warren, J., & Elliot, J. (2000). Effects of one year of resistance training on the relation between muscular strength and bone density in elderly women. British Journal of Sports Medicine, 34(1), 18-22.
  • Schnell, S., Friedman, S.M., Mendelon, D.A., Bingham, K.W., & Kates, S.L. (2010). The 1-year mortality of patients treated in a hip fracture program for elders. Geriatric Orthopaedic Surgery & Rehabilitation, 1(1), 6-14.
  • Snyder, K. R., Earl, J. E., O’Connor, K. M., & Ebersole, K. T. (2009). Resistance training is accompanied by increases in hip strength and changes in lower extremity biomechanics during running. Clinical Biomechanics, 24(1), 26-34.

From No Accountability to Consistently Exercising

From No Accountability to Consistently Exercising

Lori Zalewski - Female Client at The Perfect Workout

Lori Zalewski, 55, looked to gain strength and maintain her activity levels.

Her father-in-law recently passed away and she observed first-hand some of the challenges he went through.


“He was overweight and weak and it took many nurses to move him from the bed to a chair. I don't want that to happen to me.”


But Lori faced struggles of her own- staying consistent and accountable.


“I have tons of hand weights at home, but I just won't do it by myself.”


Lori’s sister was working with a personal trainer doing slow-motion weight training and recommended Lori give it a try too

Since her sister’s trainer was too far away, Lori did her research and found a personal training studio near her in Park Ridge, IL.

Now, she exercises with her own personal trainer at The Perfect Workout.


After staying consistent with her workouts and gaining strength all over, Lori:

  • Can move all of her camping equipment by herself
  • Can carry a full water bucket to the utility sink without spilling it
  • Can do heavy house cleaning for days on end and not feel sore.

“The Perfect Workout is worth trying if you are leery about lifting weights. You can get a good workout in without breaking a sweat in 20 minutes.”


As for how Lori feels now…


“I am stronger and feel more confident.”

If you want more information on how to incorporate slow-motion strength training into your workout routine, we have a free introductory session. If you’d like to know more about how to work with a trainer online, get a free consultation call with a Personal Trainer.

Can Osteoporosis Be Reversed?

Can Osteoporosis Be Reversed?

Can Osteoporosis Be Reversed - Featured Blog Image

What is Osteoporosis?

Osteoporosis is diagnosed when a person has suffered a significant loss of bone mass because their body can’t produce enough new bone to keep up with old bone loss. “Bone is living tissue that constantly breaks down and is replaced” (Mayoclinic.com). With this disease, bones become hollow and carry a high risk of fracture. About 10 million people in the US have osteoporosis and many others are at risk.

In this article, we talk about how to identify your risk for osteoporosis and share four strategies that can increase bone density.

Osteoporosis & Fall Risk Facts

As we age, we focus more on preventing falls for older adults, and that’s with good reason.

Over 300,000 adults ages 65 and older experience a hip fracture each year, 95% of those fractures resulting from falling.

Those hip fracturing-falls have severe side effects, too. Only half of these adults regain their quality of life after the fracture.

About 20% move into assisted living communities afterwards. And about one in every four older adults die within a year of having a hip fracture.

Hip fractures are a big concern for both men and women. However, falling and breaking a bone isn’t the only cause of this issue. Having weak bones is also a key underlying factor, just like with osteoporosis.

Data from the CDC shows that 48% of older adults have low bone density, usually in the most common locations: hip and lower back. For adults with osteoporosis, bones are fragile and susceptible to breaking when falls or other high-risk incidents like car accidents occur.

Osteoporosis Stages - 4 Stages of Bone Density Loss

Risk Factors for Osteoporosis

While it’s easy to associate osteoporosis with older women, the process of bone loss starts well before 65 years old. People generally start to lose bone density in their early 30s. They’re at an increased risk for fractures after age 50.

Additional risk factors for osteoporosis include:

  • Being female – This can increase risk of osteoporosis because of the lost estrogen during menopause, which can contribute to bone loss.
  • Having a smaller/thinner frame – This means someone already has less bone mass in their body to begin with.
  • Past fractures – These are a sign that your bones are more fragile than normal.
  • A family history of osteoporosis – This may mean you’re already predisposed to develop the disease.

How to Assess Your Bone Strength

Osteoporosis is diagnosed through a dual-energy X-ray absorptiometry (DEXA) scan. A DEXA scan is a quick process (less than 20 minutes) where a person lies face up while a low-level x-ray scans down and then up the body. They use an even lower level of radiation than standard X-rays, so they’re very safe.

These bone density test results provide an accurate assessment of bone density, muscle tissue, and fat tissue. “Where a regular X-ray can show changes in bone density after 40 percent bone loss, the DEXA detects changes as small as 1 percent.”

You can find a DEXA scan by using a search engine like Google and typing in the keywords “DEXA scan near me”. DEXA scans are recommended at a frequency of every 1-2 years starting at the age of 50 if someone has risk factors for bone loss, especially for women during or after menopause.

Dexa Scan for Osteoporosis Infographic

Can Osteoporosis Be Reversed?

We know that about half of older adults have low bone density, this increases the risk of experiencing a fracture, and that people start losing bone strength in their 30s.

Unfortunately, once you have osteoporosis, it can’t be fully reversed or “cured.” Thankfully, you can strengthen your bones at any age and there are proven methods for reducing the risk of a fracture. Below are four effective strategies for reversing bone loss.

4 Strategies for Strengthening Bones

1. Vitamin D3

Vitamin D, specifically vitamin D3, increases calcium absorption from the food we eat. It also promotes calcium uptake in bones. Supplementing with vitamin D3 can decrease the risk of fractures in the hip and spine, and can increase bone density.

2. Magnesium

A two-year study of menopausal women taking a magnesium supplement showed an increase in bone density while also reducing fracture risk. Healthy magnesium levels are shown to enhance the function of bone-building cells and sufficient levels of parathyroid hormone and vitamin D (both of which regulate bone homeostasis).

3. Calcium

When thinking of bone strength, it’s common to think of calcium first. Research shows calcium consumption isn’t the silver bullet for strengthening bones that we might think it is. However, meeting a minimum amount of recommended daily consumption (2,000-2,500 mg/day according to mayoclinic.com) is critical to maintaining bone health. Also, supplementing calcium can reduce the risk of hip and spine fractures. However, some studies suggest that taking calcium supplements can decrease absorption of other nutrients like iron and zinc, so be mindful of your supplement intake and, as always, consult with a physician to be sure you’re taking the right supplement combination for your needs.

4. Strength Training

Strength training is a uniquely effective way to improve bone health and treat osteoporosis. It can improve bone strength in all areas of the body at any age. In a year-long study, strength training helped women, ages 65-75 years old, gain bone strength in their hips and lower back.

Following five minutes of training, women between the ages of 18 and 26 years old increased bone density in their legs and wrists. Three studies with men, ranging from 50 to 79 years old, showed strength training either stopped or reversed their age-related bone loss.

Strength training is a uniquely effective way to improve bone health and treat osteoporosis. It can improve bone strength in all areas of the body at any age. In a year-long study, strength training helped women, ages 65-75 years old, gain bone strength in their hips and lower back.

Following five minutes of training, women between the ages of 18 and 26 years old increased bone density in their legs and wrists. Three studies with men, ranging from 50 to 79 years old, showed strength training either stopped or reversed their age-related bone loss.

Is It Safe To Exercise With Osteoporosis?

The risk of fracture is serious, but there’s no reason not to exercise safely.

The National Institute of Health said it best:
“No one who has broken a bone wants to revisit that pain and loss of independence. However, living your life “on the sidelines” is not an effective way to protect your bones.”

Staying active with a doctor-approved program like slow-motion strength training can not only help you stay healthy, it’s also the best way to build bone density and strengthen your body to stay upright and active.

Next Steps

If you are currently strength training and are looking to enhance your bone density, examine your diet. Check to see if you are lacking regular consumption of the vitamins and minerals above, and look for ways to increase daily consumption.

Strength training will ensure you won’t lose bone density going forward. If you are not currently strength training, talk with your doctor and get started as soon as you can. Combining that with adequate levels of vitamin D3, magnesium, and calcium can make substantial improvements in your bone strength.

  1. Bolam, K.A., van Uffelen, J.G., & Taafle, D.R. (2013). The effect of physical exercise on bone density in middle-aged and older men: a systematic review. Osteoporosis International, 24(11), 2749-2762.
  2. MacLean, C., Newberry, S., Maglione, M., McMahon, M., Ranganath, V., Suttorp, M., … Grossman, J. (2008). Systematic review: comparative effectiveness of treatments to prevent fractures in men and women with low bone density or osteoporosis. Annals, of Internal Medicine, 148, 197-213.
  3. Nickols-Richardson S.SM., Miller, L.E., Wootten, D.F., Ramp, W.K., & Herert, W.G. (2007). Concentric and eccentric isokinetic resistance training similarly increases muscular strength, fat-free soft tissue mass, and specific bone mineral measurements in young women. Osteoporosis International 18(6), 789-796.
  4. Rhodes, E.C., Martin, A.D., Taunton, J.E., Donnelly, M., Warren, J., & Elliot, J. (2000). Effects of one year of resistance training on the relation between muscular strength and bone density in elderly women. British Journal of Sports Medicine, 34(1), 18-22.
  5. Schnell, S., Friedman, S.M., Mendelssohn, D.A., Bingham, K.W., & Kates, S.L. (2010). The 1-year mortality of patients treated in a hip fracture program for elders. Geriatrics Orthopaedic Surgery & Rehabilitation, 1(1), 6-14.
  6. Soijka, J.E. (1995). Magnesium supplementation and osteoporosis. Nutrition Reviews, 53(3), 71-74.

Osteoporosis Doesn’t Just Target Older Women

are you at risk? Ostroporosis doesn't just target older women

Fitness Trainer Newport Beach CA

In recognition of World Osteoporosis Day (10/20/20) we at The Perfect Workout want to shed even more awareness on Osteoporosis, and that starts with knowing the risk factors. This sneaky disease often creeps up on the people it affects.

Check this list of common risk factors to see if you are at risk of developing Osteoporosis.

 

Gender

Osteoporosis affects Men and Women, but women (especially White or Asian) are at higher risk.

Age

Older individuals, especially women past menopause are considered high risk. Young adults can take precautions now to prevent Osteoporosis.

Weight

Thin, frail body types and underweight BMI’s can be a risk factor for having low bone density which is a contributor to fractured bones.

Hormones

Having lower estrogen levels for women, and low testosterone for men can contribute to Osteoporosis and fractures.

Family History

Osteoporosis runs in the family. If you have a family history of the disease, your risk factor increases. Read about our Founder's family history below.

Vitamins & Minerals

Getting in adequate amounts of sunlight (Vitamin D) helps absorb Calcium, a necessary building block for healthy bones. Not getting enough calcium can also lead to deficiency.

Other Diseases

Diseases such as diabetes, hyperthyroidism, digestive conditions, cancer and rheumatoid arthritis have also been linked to Osteoporosis.

Smoking & Alchohol

Excessive smoking and drinking can lead to a slew of health problems including negatively impacting bone health.

Lifestyle & Exercise

The more sedentary you are the higher the risk of muscle and bone loss which can lead to osteoporosis, falls and fractures. This is where your strength training sessions are vital. Each slow-motion strength training workout helps to battle muscle and bone deterioration and will actually help to increase both.

Millions of people’s bodies will become fragile as they get older due to Osteoporosis.

Luckily, there's an easy solution to prevent and reverse Osteoporosis and it only takes 20 minutes. 

Learn More about Osteoporosis and how The Perfect Workout:

  • uses a method designed to build bone density
  • helps clients reverse their Osteoporosis
  • helps clients get off medication and build bone density through exercise

Whether you are already battling Osteoporosis or you have decades before that feels like a serious concern, the number one thing to help prevent, improve and reverse bone density loss is strength training. 

Keep up with your workouts help spread the awareness and share this with a friend today!

Strength Training for Osteoporosis + How to Prevent

The sneaky disease that makes women fragile... And how to prevent it.

The Sneaky Disease

Fragile. It’s not how anyone wants to be described.

Yet millions of people’s bodies will become fragile as they get older, large in part to a disease called Osteoporosis.

Luckily, there is an easy solution to preventing and reversing Osteoporosis and it only takes 20 minutes.

What is osteoporosis?

The Mayo Clinic classifies Osteoporosis as a disease that “causes bones to become weak and brittle — so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture. Osteoporosis-related fractures most commonly occur in the hip, wrist or spine.

Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.”

What is Osteoporosis

Who gets osteoporosis?

According to the National Osteoporosis Foundation (NOF), about 10 million people in the US have osteoporosis. The NOF states that individuals are most susceptible when above the age of 50, are female, have small/thin frames, have a family history of osteoporosis, and have suffered skeletal issues as adults (fractures or “shrinking” due to an increased curve of the spine).

“Osteoporosis affects men and women of all races. But white and Asian women — especially older women who are past menopause — are at highest risk. Medications, healthy diet and weight-bearing exercise can help prevent bone loss or strengthen already weak bones.” (Mayo Clinic)

Osteoporosis - Higher Risk

How serious is it?

Osteoporosis is pretty serious. In fact our own Founder’s grandmother died of complications from having the disease.

Matt Hedman’s grandmother had Osteoporosis and as she got older she started getting Kyphosis in her spine– which is when you start to get hunched over. The Kyphosis got progressively worse and worse with age.

By the time that she was in her early to mid-80s, the Kyphosis was so severe that the bones had become too soft and could not prevent the collapse of her chest cavity, greatly reducing the amount of oxygen she was able to get.

Eventually, she couldn't breathe effectively and she passed away around the age of 86.

How do you prevent it?

Weight-bearing exercise, particularly slow-motion strength training has been proven to prevent bone loss.

In fact, Slow-Motion Strength Training was originally created at the University of Florida as a solution to treat women with Osteoporosis because it was proven to help build bone density in addition to muscle and other incredible benefits.

The Perfect Workout offers an incredibly simple solution with 20-minute, twice a week training sessions.

How does strength training prevent osteoporosis?

Strength training increases bone density.

This occurs through two mechanisms.

  • First, exercises that involve multiple joints (i.e. the leg press and chest press) produce forces that cause your bones to temporarily bend slightly. The body essentially perceives the bending as a weakness and reacts by depositing more calcium in the bones.
  • The second mechanism is one that can occur with any exercise. Muscles are attached to bones via tendons. When muscles contract, they pull on the tendons, which pull on the bones to cause the desired movement. In response to strenuous muscle contraction, calcium is deposited at the part of the bone where the tendon pulls.

While seniors have osteoporosis more often, strength training can also help younger women, making it a preventative measure as well.

A total of 70 women between the ages of 18-26 trained three times per week for five months in one study.

At the end, bone density was increased in the thigh, forearm, and lower leg. An interesting aspect of this study was that only one half of the body was exercised. Despite only training one arm and one leg, bone density still improved in parts of the untrained leg! The exercise had a ripple effect that carried over to untrained areas. Imagine if these women trained their entire bodies like we do in our 20-minute sessions.

I have osteoporosis. Can it be reversed?

Yes. Although everyone’s bodies are different and react differently to the stimulus of exercise, studies show that Osteoporosis can be reversed and bone density levels can normalize through strength training.

Another study split 38 women, between the ages of 65-75, into two groups: a strength training group and a control group [1].

  • The strength training group trained three times per week using a slow lifting cadence and their routines focused on exercises using the large muscle groups (i.e. leg press, bench press, etc.).
  • The control group did not change their normal lifestyles.


After one year, the strength training group increased bone density in their hips and lumbar spine (lower back). The increase was small but consistent throughout the women.

Conversely, the control group lost bone density in their femurs, hips, and lumbar spine.

In other words, strength training reversed bone loss that would have occurred had the women continued their usual lifestyles.

However, that's not the only good news to come out of this study. As mentioned, the lower back gained bone density…even though there were no lower back exercises.

How is this possible?

The researchers said this is likely from the leg press. The hip movements of the leg press utilize the hip flexors and extenders, some of which connect to the spine. The use of these muscles put a positive force on the spine that resulted in the bone density improvement.

In this same study, no injuries were reported [1]. The strength training group participated in over 2,500 sessions and suffered ZERO injuries!

As you can see, strength training offers women, including senior women, a safe way to change nature's course and regain bone density in critical areas.

La Jolla Client

SMST is the best medication

For many clients who have been diagnosed with Osteoporosis, they are faced with life-long medications such as Fosamax.

Rather than getting a prescription for medication, our client, Lori Grosse's wishes her physicians prescribed her slow-motion strength training.

“If they had said to me, ‘There is a group called The Perfect Workout that is designed for women with osteoporosis. It’ll only take you two times a week for 20 minutes.’ I would have said, ‘Give me the info!’”

The fact is we’ve helped many clients get off their Osteoporosis medications as a result of slow-motion strength training.

Whether you are at high risk for Osteoporosis or not, you’re losing muscle and bone each year. The only way to truly combat that is to actively strength train.

20-minutes is all you need!

Osteoporosis & Determined to Get off Medication

diagnosed with osteoporosis & determined to get off meds

female client, lori Grosse on a ladder smiling for the camera

There’s a silent disease that is affecting about 54 million Americans right now.

You can’t see it.
You can’t feel it.
But it’s there.

A year and a half ago, Doctors told Lori Grosse she had it too.

“I was diagnosed with Osteoporosis.”

In this feature, we sit down with Lori Grosse of Lake City, TX to hear her story of going from scared to hopeful about healing her Osteoporosis holistically at The Perfect Workout.

Watch the video below for Lori's full story!

Lori joined our Clear Lake studio in February 2020 and had been training with us for a matter of weeks before the entire country went on COVID lockdown.

She immediately fell in love with the entire program– her workouts, her trainer and the quick results she was experiencing.

“I think it’s great. I think it’s exactly what I needed. I wish I could’ve gotten started a year ago, two years ago!”

Lori felt like it was really important she keep up with her workouts and was committed no matter what. She made the switch to Virtual Training, just weeks into her program.

“I was so grateful when the studio closed that Virtual was an option. I didn’t have to miss even one day of my twice a week workouts.”

Her commitment to staying consistent stemmed from an impactful diagnosis she received about a year and a half ago. Lori was diagnosed with Osteoporosis.

“I should’ve known it was coming, but you keep thinking, “Oh, I’ll just stay active, and if I stay active, I’m doing what I need to do for my bone health. But when I got the diagnosis, it literally scared me.”

"Oh, I'll just stay active. I'm doing what i need to do to do what i can for my bone health.
But when I got the diagnosis, it literally scared me."

As a Labor and Delivery Nurse Lori naturally began researching and analyzing her diagnosis.

What would her health look like?
What injuries would she face?
What was her life expectancy???

This was heavy stuff.

Lori was prepared to fight the decline. She was ready to build core strength and tackle her number one goal, build bone density.

female client with her husband smiling for the camera

Osteoporosis had been on her radar but before actually getting diagnosed, Lori thought she had been doing what it took to prevent it by staying “active.”

She had been doing activities like walking, stair climbing, gardening, all the things that we classify as recreation… not exercise. (Learn about the difference between the two)

Sure, she had been great about moving her body, but she wasn’t actively strengthening it.

“It’s become so apparent to me, that was nothing! I was doing NO-THING to help myself.”

Lori first began to notice her body becoming weaker during a job commute three years ago… she calls this her “downward spiral.”

She had been commuting an hour each way, five days a week and often left her too busy to exercise. She felt like the job and the commute were killing her, and she knew she needed to make some changes.

Commuting can be the ultimate time-suck, making it challenging to get regular workouts in. Here’s how you can get the strength training you need, in 20 minutes, twice a week… from anywhere. Even Lori says, “If I was still working 40 hours a week now, I could still do these workouts.”

“I was just getting weaker and weaker to the point where I was nervous doing certain things, thinking, ‘I’m gonna fall. If I fall, am I going to break a bone? If I break a bone, I’m in big trouble.”

She needed strength training.

Lori had very little experience with strength training and hired a personal trainer… which lasted one day.

“I warned him about some issues I have with my SI joint and hip and just different quirks about my body that I was very aware of that caused me difficulty and he injured me.”

Ever been injured by a trainer? We take your safety VERY seriously. Here’s how:

female client doing a preacher curl and a list of what our personal trainers do

Lori worked out with that trainer at a regular gym for one day, and it took her weeks to recover from that injury. So, she never went back.

She explains that she isn’t even sure what exercise they were doing but she was pushed way too hard for what she was safely able to do and it resulted in a strained muscle.

“I can’t go back. If I go back, I’ll get injured. I’m not willing to do that”

Female client with her daughter on her back

So when she saw an ad for The Perfect Workout she thought, “That sounds like exactly what I need. It was designed for me. Where have you been? How come I didn’t know about you?”

She was thrilled when she learned more about our slow-motion strength training program and that it was designed for someone exactly like her, with safety being a major feature.

Our Personal Trainers offer more than just a workout. Each trainer is certified to provide personalized attention, guidance on how to do each exercise, adaptations to the workout, accountability, and expert coaching.

Having had such a negative personal training experience before and being a nurse, Lori did a lot of research on The Perfect Workout and our slow-motion method before coming in.

“It made perfectly logical sense and I wasn’t afraid at all.”

In fact, Lori was so impressed with the Personal Trainers at The Perfect Workout in her Introductory Session that she knew she was going to join before she even began her own workout!

“I heard Jonathan, who ended up being my trainer, in the background working with another client in another room. I couldn’t see them. I didn’t know what they were doing. But I could just tell by the way he was speaking with her that the focus, number one, was safety.

If I hadn’t done anything else but listen to the coaching, I probably still would’ve signed up because that was so significant to me.”

Lori’s prior experience with a Personal Trainer at another gym left her feeling like the trainer wasn’t listening to her and didn’t understand what needed to be done to address her injuries.

But when she went through her first session with Jonathan in the Clear Lake studio, she knew he was listening. He was constantly checking in with her and asking for feedback, “Is that hurting you? Do you feel any pinching? How does that feel to you?”

male personal trainer

The constant feedback of give and take was something Lori felt like she had never received before. She is happy that it has continued in every session since.

“I have to say, it’s not any different at all. He’s still making comments regarding my form or my placement of my feet or how I’m standing. I’m working with some resistance bands so he can tell whether or not I’m in a good position and if I need to change it. It’s not any different. It’s just different equipment.”

The consistency and the coaching mean everything to Lori. She knows what to expect during her workouts, she knows her Trainer is going to challenge her while keeping her safe, and she knows this workout is having a positive impact on her body and her health.

“The improvement in my physical strength was probably apparent within two weeks.”

One day Lori was doing yard work with her kids. Her son is into martial arts and her two girls are active gym-goers and all three of them could tell the difference in her strength. She was showing them her muscles and moving a wheelbarrow full of soil across the yard and not struggling.

female client working in her front yard

“It’s something I probably would not have been able to do two or three weeks prior to that.”

In addition to having the strength to push the wheelbarrow, Lori noticed her stabilization and footing had already improved too. Prior to her strength training sessions, she had been nervous to walk across her rock garden which is filled with large stones.

“I was literally afraid to walk on those stones before.”

Just weeks later, and a handful of sessions into her program, Lori was able to tackle that rock garden without feeling nervous at all.

“My stability, my muscular strength that allows me to purposely step and hold a position vs. just going whichever way I happen to be going. That’s phenomenal!”

All kinds of everyday activities seemed to be getting easier for Lori like vacuuming and emptying the dishwasher.

“Previously, it would take me a lot longer to empty the dishwasher because I didn’t carry a large number of plates or dishes at any one time. Now, I can literally take five or six plates, hold them, get a couple of other things in this hand and walk over.”

female client cooking in her kitchen

After that first couple of weeks Lori thought “Wow, if this is how I feel at two weeks in, then I’m pretty sure that by the end of the summer, I’m going to be in a way better position.”

That includes strengthening her bones too, which is Lori’s ultimate goal.

Another big goal of hers is to get off her Osteoporosis medication. Having helped many clients over the years do this, we feel pretty confident that Lori will be able to too.

Watch this POWERFUL video from our client Patty Barette who was able to avoid going on medication and eliminated Osteoporosis in her spine.

Both Virginia & Susan, clients at The Perfect Workout have also been able to remedy their Osteoporosis through our Slow-Motion Strength Training!

female client holding her grandchild
female client testimonial

Rather than getting a prescription for medication, Lori wishes her physicians prescribed her slow-motion strength training.

“If they had said to me, ‘There is a group called The Perfect Workout that is designed for women with osteoporosis. It’ll only take you two times a week for 20 minutes.’ I would have said, ‘Give me the info!’”

We agree that everyone should be doing this method, especially anyone concerned about losing bone density!

Starting at ages 25-30, we’re losing muscle, mass, and bone every year. So whether you’re just in maintenance mode or actively trying to build strength, strength training is definitely a lifelong lifestyle.

This is what sets us apart from many other workouts. You can actually do this forever. And you can’t say that about many other methods.

We are excited to support and coach Lori so that she is able to experience major improvements in her strength, health and bone density.

“I feel stronger and more capable and have more energy. I wish I would’ve known about it earlier.”

Start increasing your strength today.

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