Hello hello! We hope everyone has had a wonderful summer! It has been hot, but we hope everyone has been exercising and drinking lots and lots of water. This week Beverley has written about Vitamin D, and has added two bone healthy dishes to her blog.

We have two important announcements! Registration for our Concord classes has opened up! The link for those sessions is below! We also will have our Calcium Cafe on September 9th (which is the first day of the next session).

Check out Bev's Blog!

Too many Vitamin D Supplements might not help you Vitamin D can be difficult to get, but some people have been taking supplements in excess. Check out the side effects and recommendations here! Read article

Carne Asada Sandwich Running out of ideas for a bone healthy lunch? Try this sandwich and let us know how it tastes! Read article

Vegetarian Pita Have some extra veggies in the fridge? This vegetarian pita is full of nutrient dense veggies that will help with bone building. Read article

Concord Registration is open!

The next session of OsteofitnessTM in Concord starts on Tuesday September 9th and will run through October 30th. The classes cover strength training, balance, and nutrition for anyone with or without osteoporosis! For more information on Osteoporosis you can check out our previous blog here!

Class Registration links are below!

Osteoporosis Lecture Recap

The Ikier Wellness Center hosted a free lecture on osteoporosis! The video lecture will come out next week, but for now here is some information from the lecture.

Walking Backwards or Retro Walking

Walking backwards has many health benefits including improving balance and coordination, increase flexibility, and works on different muscle groups. By walking backwards we activate the quadriceps, glutes, and core more than when walking forward. It also requires more focus to walk backwards so we have more intention when we activate these muscle groups. That attentive activation helps us increase our proprioception, or the sense you have that tells your brain where your body is in space. When you first start walking backwards you will notice that it feels clunky, clumsy, and it might make you nervous. As you keep practicing your proprioception will increase, and it will feel more natural over time. Your muscles and nervous system will get used to the new stimulus!

**Tip from Beverley: Walk forwards first and count your steps. Then walk backward the same amount of steps. This way you are 100% sure that you have a clear path and can focus on the steps.**

Our next Calcium Cafe is coming up!

Join us on September 9th at 1:15 at the Ikier Wellness Center for our next Calcium Cafe! Everyone is welcome to join! Everyone is asked to bring a bone healthy drink or dish to share. What's better than eating nutrient dense dishes with some friends?!

Feeling hungry? Check out Dino's and get a discount!

Dino’s Kouzina & Pizzeria is a family-owned restaurant that specializes in serving delicious pizza and Italian / Greek cuisine to the Concord area community. They take pride in preparing food from scratch using only the freshest ingredients.
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Dino's has a some delicious appetizers that are great for building healthy bones, like their Hummus Dip and Tzatziki Dip, and if you mention that you're a client of Ikier Wellness Center, you'll get 10% off those two appetizers.