IMPROVE YOUR BONE HEALTH
Bone Building Osteoporosis FITNESS Program
If you’re ready to learn how to exercise safely and start building your muscle and bone strength – I’m ready for you!
Take Charge Now!
I’m PJ Wren.
I help women get stronger.
Follow-along Workouts to Help you Feel your Best
Trainer designed and lead workouts
Safe for Osteoporosis, Osteopenia and Osteoarthritis
Home workouts in 30-minutes or less, using little to no equipment
Workout schedule + exercise safety tips and moves to avoid, as well as posture building, flexibility, strength and cardiovascular exercises
The program is yours for life; repeat as often as you’d like
Workouts to help you stay fit while strengthening your bones
Get 20% off using code STRONGBONES
7-day money guarantee (minus processing fees)
FOLLOW ALONG PLAN
Easy to follow workouts for all levels – osteoporosis & osteoarthritis safe.
CERTIFIED TRAINER
Workouts designed by trainer PJ Wren, with over 25 years of experience.
NO MONTHLY SUBSCRIPTION
One-time payment, the program is yours for life and all materials are downloadable.
EASY TO FOLLOW
All the tools you need to get stronger, fitter, and healthier – all from home.
WHAT WOMEN ARE SAYING
WHAT DOES BEING DIAGNOSED WITH OSTEOPOROSIS MEAN TO YOU?
Emotions can run from scared to frustrated to angry – especially if you are an active person. I understand as I’ve been working with people just like you for over two decades.
According to recent statistics from the International Osteoporosis Foundation, worldwide, 1 in 3 women over the age of 50 years and 1 in 5 men will experience osteoporotic fractures in their lifetime.
Start doing the right exercises NOW and let’s strengthen your bones, your muscles and your resolve.
Get 20% off using code STRONGBONES
Who am I?
It’s great “to meet” you.
If you don’t know about me allow me to give you the “Coles Notes” version of my two + decade career in the fitness industry. I have been a personal trainer, nutrition coach, and fitness instructor since 1994 – well before anyone really knew what a personal trainer was. I have owned multiple training studios, I hold several national certifications in the fitness industry,
I have written for newspapers and magazines, had a national fitness television show, and I have been YouTube’s favourite trainer for women over 40 since 2011.
I have a no BS approach to living a healthy life and I believe that moderation is the key to health and happiness.
Get 20% off using code STRONGBONES
FREQUENTLY ASKED QUESTIONS
Is this workout plan good for beginners?
You better believe it!
So long as you can get up off the ground, you are good to go.
IMPORTANT: if you are unable to get up and down from the ground without assistance, this is not a good program for you.
I lead you through every workout and show modifications throughout, and I also have quick tutorial videos explaining form and technique in the Pre-Training section of the course:
How to Keep Your Spine Safe
What Exercises to Avoid with Osteoporosis
Can I workout from home?
Yes! The workouts take up a very little footprint, only require a chair and a few pairs of dumbbells and I have even added a section in the Welcome PDF on my recommendations when setting up a home workout area.
I have severe osteoporosis...
If your osteoporosis is severe, or you are unable to safely get up and down from the ground this program is not a good fit for you.
Instead, I recommend a personal trainer, or small group class, where the instructor can be present to help you with form.
How many times a week do I need to commit to the workouts?
24 hours a day, seven days a week 😜
Just joking!
You will find 3 strength workouts and 2 short cardio or balance and core workouts for every week PLUS one bonus workout if you are feeling energetic.
From there you’ll perform those 5 or 6 workouts anytime in your 7-day week – either consecutively or with a mid-week break if desired.
And… remember, this plan is yours for life.
Most of my participants re-do this program 2-3 times.
What if I have bad knees/ hips/ low back/shoulders?
If there is one thing I am known for, it’s the ability to coach all levels. This plan comes with a quarter of a century of experience training people over the age of 50. You will be given safety cues and tips, as well as modifications for movements that are more vigorous than others.
How long are the workouts?
No workout goes longer than 35-minutes, and on average the workouts are 25-minutes long.
HELPING WOMEN GET STRONGER
I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.
My YouTube channel focuses only on women over the age of 40, as does my Patreon site and… this is where this program came alive.
I was answering many questions (on my YouTube channel) whenever I released an osteoporosis workout. Because people did not know what to do. There was confusion about what workouts they should be doing – to what exercises they should avoid.
If you have osteoporosis, you know you need to exercise, but maybe you don’t know what you should be doing week in week out for best results. This 30-day program takes the guesswork out with an easy-to-follow plan. Let’s get fitter and stronger together. You in?
Get 20% off using code STRONGBONES
HOW THE PROGRAM WORKS
Get stronger muscles and bones with this step-by-step, easy to follow program.
Five workouts a week, with an optional sixth. No two workouts are the same.
Full follow-along videos. Program is yours for life.
Pre-Training Materials
Welcome Video
About the Program
Week 1:
Workout 1: Total Body Strength (38-min)
Workout 2: All Standing Low Impact HIIT (25-min)
Workout 3: Strength + Core (26-min)
Workout 4: Mini Sweat & Big Stretch (30-min)
Workout 5: Total Body Strength for All Levels (30-min)
OPTIONAL Workout
Walking Workout + Balance Drills (26-min)
Week 2:
Workout 6: EMOM Strength (27-min)
Workout 7: Low Impact Tabata (28-min)
Workout 8: Upper Body Strength (33-min)
Workout 9: Balance & Core (21-min)
Workout 10: Lower Body Strength (34-min)
OPTIONAL Workout – EMOM Cardio + Core (24-min)
Week 3:
Workout 11: Ladder Style Total Body Strength (29-min)
Workout 12: Cardio For Bad Knees (29-min)
Workout 13: Strong Arms Workout (20-min)
Workout 14: Mini Tabata + Stretch (28-min)
Workout 15: No Squats, No Lunges Leg Day (29-min)
OPTIONAL Workout – Low Impact Cardio + Lower Leg Strengthening for Balance (31-min)
Week 4:
Workout 16: MetCon Workout (32-min)
Workout 17: EMOM Cardio Workout (27-min)
Workout 18: Arms & Shoulders Strengthening Workout (31-min)
Workout 19: Total Body Mobility (15-min)
Workout 20: Lower Body Strengthening + Balance Workout (30-min)
OPTIONAL Workout – Athletic Cardio (27-min)
Next Steps
Get 20% off using code STRONGBONES
Bonus Materials
I wanted this program to be the most extensive exercise program for women with osteoporosis.
I wanted to provide women with:
- Workouts
- Resources & Tools
So, she can fight back to regain her:
- Muscles
- Bone quality
- Day-to-day function
These bonus materials, accompanied with the program above, will achieve just that.
Over $300 worth of bonuses are
yours when you join the program
15 Healthy Pre & Post Workout Recipes
I had my yearly bone density and my T-scores showed I was no longer osteoporotic. My doc asked what I had done differently, since the last year. Since 2018 my bone density was either the same or had gotten worse – the only thing different this time was PJ!!!
Very cool case study of one of the effects of strength training via PJ to improve bone health.
It was amazing! I loved it and will be going through it again. I’m now moving my body more frequently and consistently.
I’m feeling a difference in my core especially, stronger and leaner. My mobility is improving
and so is my strength!
back to osteopenia. I figured weight training is the best bet to keep my osteoporosis from advancing.
I went for my annual checkup and I nearly fell off the damn chair. Your videos helped me reverse this disease! Thank you for reversing my osteoporosis back to osteopenia.
MY COMMITMENT TO YOU
This program is made with love and based on science.
My training techniques work for people with osteoporosis and are based on my 25+ years as a personal trainer and fitness instructor for the over-50 body. I don’t teach fluff, and I will always give it to you straight – because that’s what you deserve. And…
I also promise to be with you every step of the way in this 30-day journey.
xo, PJ
ARE YOU READY TO START GETTING FITTER, STRONGER AND FEELING BETTER?
Get 20% off using code STRONGBONES
7-day money guarantee (minus processing fees)
FREQUENTLY ASKED QUESTIONS
Is this program quoted in CDN or US dollars?
All of FWPJ programs and plans are in US funds because all of our expenses are in US.
When can I begin?
From there most people start the next day after they purchase – so they can get the meal plan ready and get themselves set up.
You will also receive emails throughout the program with the assumption that you are starting the day after purchase.
But… when you start is all up to you! So long as you start.
Is this program mine for life?
What is your refund policy?
So, if you feel this isn’t the program for you simply email me within 7 days of purchase and I’ll issue you a refund – minus processing fees. These fees are charged to me by Stripe, our payment processor, and range from $4-$8, depending on where you live and the USD conversion rate.
