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how do you want to be, feel, and look in 2018?
Dr. Susan E. Brown

2018: The Year of Deliberate Creation

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On these long winter nights, my attention is often drawn inward. Cozying up to a blazing wood stove, I am ready for my favorite topic of contemplation:

“Knowing that my choices will determine my life experience, what life experiences and personal transformation do I want in 2018? More important, what deliberate actions am I willing to take to achieve my goals?”

As the new year begins, I encourage you to take advantage of these quiet winter nights to answer your own soul-searching questions:

  • How do you want to be, feel and look in the coming year?
  • Have you joined the critical mass of women taking responsibility for their health, perhaps starting with bone health?
  • The ancient Chinese proverb notes, “If we keep going in the same direction we will end up right where we are headed.” Where are you headed, and is that the direction you want?

As for me, I’m using the winter’s quietude to reset my sights and plant new seeds, knowing that after a few months of rest, these uplifting initiatives will sprout, bringing joy, growth, and fulfillment in 2018.

Here’s my plan for 2018:

  • Working with my colleagues at the Center for Better Bones, we will build an even stronger, more informed tribe of women willing and able to take charge of their bone and overall health.
  • I will share my knowledge with women worldwide so they may do what women have done throughout the ages: protect and nurture the fires of health and well-being.
  • I’ll offer a new weekly “Wisdom” social media posting for you to consider, respond to, and share with others. Together we can create an uplifting, positive energy capable of moving everyone forward.
  • My dedicated team at the Center for Better Bones will make our time-tested Better Bones, Better Body Program more affordable and available to every interested woman through our new community online classes. (More on this coming soon!) Together we’ll transform both the way women themselves,and the medical profession, view and treat bone health concerns.
  • Finally, in a spirit of sisterhood and joy, we at the Center for Better Bones are offering “Love Your Bones, Love Your Life,” our first ever 4-day education/inspiration retreat in North Myrtle Beach, South Carolina, March 2018. (Learn more.) Don’t worry if you can’t attend this time… there will be other retreats!

New Year’s is a logical time of year to appreciate your personal growth and plan for the coming year. I invite you to join me as we create Better Bones and a Better Body in 2018. I’ll be here to support you all along the way.

Together will rewrite the book on women’s bone health!

Summer exercise plan tips
Dr. Susan E. Brown

Tips for sticking with your summer exercise plan

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During summer’s warmer weather and longer days, it’s easier to get outside and get moving. Yet, how many of you have gotten off to a great start with your summer exercise plan, and then after a few days or weeks, feel frustrated or bored with your routine?

For example, I used to be very active in my vegetable garden in early spring, and then neglect that physical activity as the summer moved on. But over the years, I’ve discovered some ideas that really help me keep exercising part of my daily routine.

Here’s what keeps me moving

• Do what you enjoy. No matter what activity you choose to do, make sure it’s something you like doing. If it’s not, you’re less likely to stick with it — and the benefits of exercise only last as long as you continue to do it. Don’t hesitate to try something different for inspiration!

• Set reachable goals — both short- and long-term. Nothing keeps you motivated like success! By setting doable goals, you’ll stay motivated as you reach them — and look forward to the next ones. And don’t forget to celebrate when you do. I love to play golf, so I make a game of congratulating myself for good shots or new techniques I have mastered.

• Make sure your plan fits your lifestyle. I don’t like to sit at my desk all day, so I jump up to do in-office errands frequently and hop on my whole body vibration machine to break up my work day.

• Consider joining an exercise group. I know I need more aerobic exercise, but I am somewhat lazy about getting enough, so I joined a local biking group. Biking with others turns my exercise into a fun, community-building activity. Gina our exercise expert also offers weekly bone health  exercise zoom meet ups in her virtual Exercise Evolution group.  These ladies have fun, build community, and also get stronger together!

• Plan for a rainy day. No matter how well you plan, there are always days when it’s harder to get going than others. Keep track of your most common obstacles, like weather or last-minute errands. You may spot some patterns and be able to figure out strategies to overcome them. Some of my favorite ways to avoid weather limitations are using a weighted vest around the house while doing my housework. You can find many of my favorite bone-building exercise devices in our shop.

• Remember all the different ways you’re supporting your bones, such as maintaining and/or increasing muscle and bone strength, as well as balance, flexibility, stability, and emotional well-being. Every day you exercise, you’re supporting your bones. Congratulations!

• Finally, if you have special health concerns, it might be wise to check with your healthcare practitioner before beginning any exercise routine.

For other ways to help you stay motivated with exercise — and for many other opportunities to grow and change — I’ve developed my weekly Transformational Challenge. Here’s my fun challenge to power up your walking to get started.