Bone Builders
A 10-week online progressive program designed to strengthen your bones, muscles, and confidence with movement.
Here’s what you get:
2 classes per week, attend live or watch the recordings
Develop strong technique and consistency
3-phase program: Technique, Strength, Progressive Impact
Live coaching to troubleshoot and ensure success for every participant
A detailed PDF manual with photos and additional descriptions
It's NEVER too early or too late to start.
What is Bone Builders?
The first program of our new season begins with building a strong foundation, and what could be stronger than building resilient bones.
Bone Builders is a 10-week progressive program with the main focus of maintaining and building bone and muscle mass.
As we age past 30 we begin to lose muscle and bone at progressively rapid rates. Maintaining bone and mucsle is not about looking like a bodybuilder, it’s about slowing down the natural decline and maintaining strength as we age, and it starts earlier than we think!
This twice weekly program is ideal for participants interested in the foundations of weight and impact training. If you have osteoporosis or osteopenia this is a great program to start adding more strength to your weekly routine.
Options will be provided for different levels and Kathryn will be available during and after the live classes for Q&A if needed.
Interested in more programs?
Save 35% when you sign up for all our programs with the all-access membership.
Once a year we offer a bundled discount on all our strength programs and membership classes. If you want to do Bone Builders, plus all our other programs click the All Access button to learn more.
Already have a membership to our general classes? No problem! Send us an email and we will get you a discount code support@mindfulstrength.ca
Building strong bones takes time, start with us
Bone and muscle start to decline in our late 30’s which means it’s never too early (or late) to begin this type of training.
Bone and muscle can be built at any age, but building bone requires specific training.
Swimming, cycling, and walking are great for exercise, but not great for the maintenance and resilience of strong bones.
“I really love Mindful Strength and Kathryn’s awesome teachings. I have strengthened my body SO much and I love all the brilliant movements and sequences Kathryn creates for each part of the body. It is truly a remarkable, life-changing program.“
“Thank you for the amazing classes, as always! I had a baby in April, and my body and capacities changed SO dramatically. It has been so great to take your classes as I started moving again — the emphasis on what you feel instead of what you do really helped me reconnect to a body that felt foreign to me.“
Overview:
Two live weekly classes, or watch the recordings
Tuesday’s 12-1pm EST & Saturday’s 10-10:45am EST
Sept 20 – Nov 26
If you have a few different weights Kathryn will show you how to use them all in various ways, the more options you have, the better. Option to download classes to the app and take them on the go to the gym, park, or wherever you like.
The only pre-requisites are: the ability to stand unassisted, get up and down from the floor, and you have been cleared to exercise by your doctor or health provider.
More about the Progression:
Weeks 1-2: Focus on technique and consistency. During this period you will learn the foundation exercises with light or no load to ensure good form and confidence.
Weeks 3-6: Progress your foundation exercises with weights, bands, speed, to build muscular strength. Some exercises will be repeated each week in order to progress.
Weeks 7-10: Continue building strength through muscles, bones and connective tissues, plus begin adding impact training. If you have heavier weights or gym equipment this is a great time to use them. Some exercises will be repeated each week in order to progress.
Props Needed:
Resistance bands
A chair
dumbbell or kettlebell weights
Ready to start building stronger bones?
Class recordings will be available for 1 year so you can repeat them within that time frame.
About Kathryn
Kathryn is a yoga teacher, turned powerlifter, turned strength and conditioning coach who runs a small countryside gym as well as global online programs. Kathryn’s specialty is applying ultra-progressive, step-by-step approaches to lifting weights, starting cardio, running, and training for big goals in smaller chunks.
She coaches clients from their 20’s to 80’s and has helped complete beginners progress to lifting heavy weights, building the strength to not only feel less fragile, but live life to the fullest. Kathryn’s coaching has been strongly influenced by her own experience as a competitive lifter, as well as her background in mindfulness and more recent education in pain science.
Her unconventional approach works incredibly well for clients who have felt judged or uneasy in fitness spaces in the past. Kathryn’s goal is to bring out the best in her students, whether it’s running their first mile, learning a pull-up, building bone density or summiting that epic mountain.