Baltimore Sports Clinic

07/24/2026

The LIFTMOR Study (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) was a landmark Australian research trial led by Professor Belinda Beck. It challenged the long-held belief that people with osteoporosis should avoid heavy lifting.

What was studied?
Researchers enrolled postmenopausal women with osteopenia or osteoporosis and compared two exercise programs.

High-Intensity Resistance and Impact Training (HiRIT)
Heavy deadlifts
Back squats
Overhead presses
Impact loading and jumping activities
Performed twice per week for eight months

Compared with:
A low-intensity home exercise program

The Results
Participants performing the high-intensity program experienced:

Approximately 3% increase in lumbar spine bone density
Improved hip (femoral neck) bone density
Increased strength and physical function
Better posture and maintenance of height
Very few adverse events when properly supervised

The study demonstrated that appropriately supervised heavy resistance training can be both safe and highly effective for individuals with low bone density.

What is ONERO®?
ONERO® is the clinical exercise program developed directly from the findings of the LIFTMOR Study. It combines:

Heavy resistance training
Impact loading
Balance training

The program is delivered by certified practitioners and is designed to improve bone density, reduce falls, and lower fracture risk.

For years, osteoporosis exercise recommendations focused primarily on walking, light weights, and avoiding heavy loads. The LIFTMOR Study showed that bone responds best to appropriately applied mechanical loading, making supervised strength training one of the most effective non-drug treatments available.

If you have been diagnosed with osteopenia or osteoporosis, or simply want to improve your bone health as you age, ask us whether ONERO® is right for you.

07/21/2026

Healthy Recipe of the Month: Spinach & Artichoke Frittata

Ingredients
10 large eggs
¾ tsp grated nutmeg
⅔ cup grated Parmesan cheese, divided
Kosher salt and black pepper
2 Tbsp olive oil, divided
12 oz frozen quartered artichoke hearts, thawed and patted dry
4 scallions, thinly sliced
2 cloves garlic, finely chopped
5 oz baby spinach

Directions
Preheat oven to 400°F.
Whisk together the eggs, nutmeg, half of the Parmesan, salt, and pepper.
Heat 1½ tablespoons olive oil in a 10-inch cast-iron skillet over medium heat. Cook the artichokes until golden brown (7–8 minutes), then transfer to a plate.
Add the remaining oil, scallions, and garlic. Stir for 30 seconds, then add the spinach. Cover until wilted, then uncover and cook another minute.
Pour in the egg mixture and cook until the edges begin to set (about 2 minutes).
Arrange the artichokes on top, sprinkle with the remaining Parmesan, and bake for approximately 12 minutes, or until set and lightly golden.
Allow to rest for 10 minutes before serving.

Make Ahead: Freeze individual slices for up to two months. Reheat in a damp paper towel in the microwave for about three minutes.

07/15/2026

Many people become confused when it comes to carbohydrates, but keeping it simple can make healthy eating much easier.

Choose More Often:
Fruits
Vegetables
Beans
Legumes

Limit More Often:
Cereals
White rice
Pasta
Bread
Cookies and pastries
Chips and snack foods
Soda
Juice drinks
Crackers

Remember, nutrition doesn't have to be complicated. Focus on eating more whole, minimally processed foods and limiting highly processed carbohydrates. Small, consistent changes often lead to the biggest long-term results.

07/13/2026

Exercise of the Month: Crawling

Crawling is one of the first movement patterns we learn as babies, and it remains one of the most valuable exercises throughout life.

This simple movement helps develop and restore:
Shoulder stability
Hip stability
Core strength
Coordination
Balance

As we age, one of the biggest concerns is being able to safely get down to—and back up from—the floor. Crawling is an excellent way to become more comfortable moving on the ground while building functional strength.

Whether you're recovering from an injury, looking for a different way to exercise, or simply wanting to improve your overall movement, give crawling a try.

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

07/10/2026

Services at BSC
We offer a range of therapies to help you move, feel, and perform your best:
• Chiropractic Care
• Physiotherapy
• Dry Needling
• Massage Therapy
• Fascial Stretch Therapy
• PEMF Therapy
• Fitness Programming

chiropractic care, sports care, dry needling, active release techni...

07/08/2026

We hope everyone had a wonderful Fourth of July weekend and found a way to enjoy the holiday despite the summer heat!

We are excited to announce that Baltimore Sports Clinic is now certified to teach ONERO® classes, based on the groundbreaking LIFTMOR Study. If you're looking to improve your strength, build bone density, or reduce your risk of osteoporosis, this program may be exactly what you've been searching for.

Onero™ is more than an exercise program—it's a scientifically developed strength and bone health program designed to help adults improve strength, increase bone density, enhance balance, and maintain independence as they age. Developed from decades of research, Onero empowers people to take cont...

07/04/2026

This Independence Day is one for the history books as we celebrate America's 250th birthday. For 250 years, we've honored the spirit of perseverance, strength, and determination that continues to define our nation.

At Baltimore Sports Clinic, we see that same spirit every day in our patients. Whether you're recovering from an injury, working toward a new personal best, or simply striving to stay active and healthy, every step forward is worth celebrating.

As you enjoy time with family, friends, and fireworks this holiday weekend, remember to stay safe, stay hydrated, and take care of your body so you can keep making memories all summer long.

From our family to yours, we wish you a safe, healthy, and Happy Independence Day as we celebrate America 250! ❤️🤍💙

06/27/2026

Chimichurri Sauce Ingredients

1 small shallot, cut into wedges
¾ cup fresh flat-leaf parsley leaves
2 garlic cloves
1 tablespoon fresh oregano leaves
¾ teaspoon kosher salt
1 teaspoon freshly cracked black pepper
¾ cup extra-virgin olive oil
¼ cup red wine vinegar
½ teaspoon red pepper flakes

Sauce Directions
Add shallot, parsley, garlic, oregano, salt, and pepper to a food processor.
Pulse until combined but still slightly chunky.
Transfer to a bowl and stir in olive oil, vinegar, and red pepper flakes.
Refrigerate in an airtight container for up to two weeks.

Steak Ingredients

2 pounds skirt steak or flat iron steak
1 teaspoon kosher salt
¼ teaspoon black pepper
1¼ cups chimichurri sauce

Steak Directions
Remove steak from the refrigerator 1 hour before grilling.
Preheat grill to high heat.
Pat steak dry and season with salt and pepper.
Grill 4–5 minutes per side for medium-rare (135°F), adjusting as desired.
Allow steak to rest for 5 minutes before slicing against the grain.
Serve with chimichurri sauce.

06/23/2026

Join us on Saturday, July 25th at 10:00 AM for the Move for a Mission Fundraiser benefiting the Cool Kids Campaign at Harbor Point Central Plaza.

This event combines:
Group workouts
Recovery services
Local vendors
Community engagement

It's a great opportunity to support a wonderful cause while prioritizing your own health and wellness.

Special Promo Code: BALTIMORESPORTSCLINIC
Use our code to receive $10 off your ticket purchase.