Fitness for Bone Health
Week of November 8, 2025
Introduction to Bone Health Week Lecture:
Achieving and maintaining healthy bones throughout one’s life is an important component to optimizing one’s health span. Osteoporosis is an all too common condition that both men and women face (especially in the post menopausal year). However, when it comes to addressing one’s bone health, the sooner really is the better.
In this lecture we will outline the differences between osteoarthritis, osteoporosis and osteopenia. Also to be discussed are current concepts around exercise for men and women with osteopenia, osteoporosis; do’s and don’ts; safety and empowerment. We will also introduce and explain our practical exercise offerings for the rest of the week at the lecture.
Posture and Balance Class:
Learn how to self assess your posture and balance and exercises to improve them.
Strength Training for Bone Health:
Learn the differences between strength training and weight bearing exercises and how to incorporate them into your exercise routine safely.
Pilates for Bone Health:
Pilates is excellent for strength, posture and balance, come learn modifications for the Pilates mat series.
Healthy Feet & Ankles:
A class focusing on foot and ankle mobility and stability: learn how to stretch and strengthen to provide a good base of support for life (A great class for the Ranch’s hiking and pickleball audience, too!)
Dance for Bone Health: Broadway Style!
Dance is one of the best things for balance as well as being an excellent weight bearing activity (not to mention very fun!).
With an extensive background in the health industry and over 30 years of physical therapy experience, Lizz Smith specializes in orthopedics, treating individuals with musculoskeletal pain, postural imbalances, post-surgical rehabilitation, and prevention needs. Prior to starting a private practice in 2004, Lizz held several positions over a decade at the renowned Hospital for Special Surgery in New York. Lizz is certified in Active Release Technique, cupping and aromatherapy. She received a BS in Health Science and a MS in Physical Therapy from Simmons College. Lizz’s private practice is in Manhattan, living in Brooklyn with her husband and 2 teenage sons.
“I finally experienced the magic of The Ranch last year as a guest of Cynthia’s and am excited to be back to share my knowledge with you this week. I love the format of each day here as designed by the founders, to include all aspects of wellness.”
Cynthia Bahmani is a Certified Pilates Instructor with over twenty years of teaching and professional dance experience. After graduating Tisch Dance at NYU, she studied Pilates at St. Francis Memorial Hospital in San Francisco, where she worked in the Sports Medicine Department from 2000-2002.
Cynthia worked as the Pilates Instructor for the Cirque du Soleil Bay Area cast of “AMALUNA” in 2019. She is a specialist on the CoreAlign, a physical therapy tool that helps people optimize their gait, posture and alignment. She developed a six hour course for teachers to learn to use this apparatus. She runs her own studio in San Anselmo, California. Cynthia grew up in San Diego, and is honored to be a frequent Guest Instructor at Rancho La Puerta.
“I’ve been coming with my family to The Ranch for years, and I love it here because it feels like home. Never have you met more interesting people than those who work and visit here at Rancho La Puerta!” – Cynthia Bahmani