Author Archives: Susie Hathaway

11 Tips for Keeping Good Posture for Life

11 Tips for Keeping Good Posture for Life

Rewards of Good Posture— It’s a process, building and keeping good posture, but it’s worth the effort. You’ll feel better about yourself, you’ll breathe easier, your internal organs won’t be cramped, and your digestion will have enough space to function well. Slouching puts pressure on the front sides of your vertebrae, which are weaker thanContinue Reading

5 Tips for Building Balance to Prevent Falls and Fractures

5 Tips for Building Balance to Prevent Falls and Fractures

Osteoporosis and fractures are things we all want to avoid. Balance is one of the keys to remaining fracture free, no matter what a person’s bone density, because most fractures occur from a fall. But, unless we train for it, balance tends to diminish as the years go by, just like muscle strength. Here areContinue Reading

Osteoporosis Exercise Resources

Osteoporosis Exercise Resources

Exercise with bone loss is my area of focus as an ACSM certified personal trainer because many of my class participants and clients have osteoporosis or low bone density, commonly called osteopenia. As one of the four volunteer moderators on the National Osteoporosis Foundation’s online Support Community, I comment on questions regarding safer ways to exercise. If you’dContinue Reading

NEW! Free Mini-Workout Log for Your Safe Strength Training for Osteoporosis Prevention DVD!

NEW! Free Mini-Workout Log for Your Safe Strength Training for Osteoporosis Prevention DVD!

No time for a full osteoporosis prevention strength training workout? Try this! New Mini-Workout Exercise Log! Be sure to sign up for my newsletter to receive the FREE Mini-Workout Log for my Safe Strength Training for Osteoporosis Prevention DVD. You’ll also receive the full-length exercise logs for both DVDs. See the yellow sign-up box inContinue Reading

Shorter Workouts for Strong Bones

Shorter Workouts for Strong Bones

Short on time? Do shorter workouts! Sound appealing? Short, more frequent workouts can be as effective as longer workouts for strong bones! I’m often asked, “Can I do shorter workouts if I don’t have time for a full strength training workout?” The answer is, yes! You don’t have to do the whole workout at once to get theContinue Reading

Holiday Exercise – 5 Tips to Get It Done!

Holiday Exercise – 5 Tips to Get It Done!

“HELP! I’m backsliding, big time, and not getting my exercise in!” say my class participants. Does this sound familiar right about this time of year? Here are my 5 tips on how to get your exercise done between Thanksgiving and New Year’s Day. Schedule it the night before. Don’t just wait for a break in your dayContinue Reading

Osteoporosis: Don’t Lift Heavy Objects, But Do Lift Heavy Weights?

Osteoporosis: Don’t Lift Heavy Objects, But Do Lift Heavy Weights?

“Why are people with osteoporosis advised not to lift heavy objects when it’s helpful to lift weights?”  Good question! There are many exercises you can do to strengthen your spine, hips, and wrist…the whole skeleton, actually, that don’t involve heavy weight lifting and work as well, without the risk of fracture. Body weight exercises in the rightContinue Reading

Pumpkin Spice Post-Workout Recovery Smoothie

Pumpkin Spice Post-Workout Recovery Smoothie

Here’s a fall recipe for a delicious and nutritious post-workout recovery smoothie!  It tastes like pumpkin, but is actually made with butternut squash and has an excellent protein-carbohydrate ratio to rebuild your muscles after strength training. Current research is showing that enough protein can also be VERY important for rebuilding bone. I’ll be blogging more about it soon, soContinue Reading

Weight Lifting? How Heavy with Osteoporosis or Osteopenia?

Weight Lifting? How Heavy with Osteoporosis or Osteopenia?

Weight lifting with bone loss? Whether you’re in the osteoporosis or low bone density range, commonly called osteopenia, a weight limit for free weights will sometimes be suggested when beginning a strength training program designed to strengthen bones.  In the past, the National Osteoporosis Foundation has recommended a conservative 10 pound limit with any bone loss because, for some people,Continue Reading

Exercising After a Fracture – See a Physical Therapist 1st!

Exercising After a Fracture – See a Physical Therapist 1st!

Question: Do your 10 Tips for Osteoporosis Prevention Exercise apply to someone who has already fractured or would you modify any of them? I received this question last week on the National Osteoporosis Foundation’s online Support Community where, as one of the four moderators, I comment on exercise questions. The query came from a womanContinue Reading