Get started with your free eBook.

Discover the top 14 things you’re doing that are damaging your bones.

Weekend Challenge: All In One Bone Building Squat

weekend-challenge

Today, I’m thrilled to announce the brand new Save Our Bones Weekend Challenge. I understand that you are busy (life happens!), so I truly hope that it’ll be easier for you to focus on the important bone health ideas I’ll bring you during the weekend.

As always, I want to make sure that you’re motivated to stay on track, and that you’ll have fun applying the bone-healthy actions. Because one thing is certain: each challenge will supercharge your bone-building success.

And to help everyone in the community stay motivated and actively involved, please leave your thoughts and ideas at the bottom of the post.

How The Weekend Challenge Works

On Weekend Challenge days, you’ll receive one challenge that you can easily do. Once you’re done with it, you can leave a comment on your challenge completion. As I mentioned earlier, this will greatly motivate our community.

My goal is for you to achieve your bone-building goals faster, so let’s get started with…

Weekend Challenge #1: All In One Squat

Why: This exercise strengthens your legs, glutes, arms, back, and shoulders. It also improves your posture.

As Savers know, the pressure of muscle on bone greatly helps increase your bone density. But there’s more than that: when your legs and core are strong, your balance improves, thus preventing dangerous falls.

And here’s another exciting bonus: when your posture is aligned you’ll have a more youthful and attractive appearance. And did I mention that you’ll also feel great (and accomplished)?

How: You can do the All-In-One Squat with 1 to 3 lb weights or with two cans of food. If it’s too difficult with the weights or cans, simply start without them.

  1. Stand with your feet about 1 1/2 feet apart, heels in and toes out.
  2. Place your hands (with or without weights) toward the inside of your thighs, palms facing each other.
  3. Bend your knees outward while keeping you back straight and your knees aligned with the tip of your toes.
  4. As you come up, squeeze the glutes and raise your hands up to the ceiling.
  5. Bring the arms back down, and repeat.
  6. Don’t rush the moves; it’s better to keep good control, and repeat at least 10 times or as many times as you comfortably can.

So this is your Weekend Challenge for today. I’m looking forward to getting your feedback, motivational ideas, and more in the comment section below. And stay tuned for more Weekend Challenges in the near future.

Till next time,

Print Friendly and PDF

The Top 14 Things You’re Doing That Are Damaging Your Bones... And More!

Enter your name and email below to get...

  • Stop The Bone Thieves! report
  • Email course on how to prevent and reverse bone loss
  • Free vital osteoporosis news and updates.

91 comments. Leave Yours Now →

  1. Diane Diehl April 7, 2014, 8:06 am

    Dear Vivian:
    Love all that you do for all of us!!! Thank you so very much. If you ever considered setting up a fund that we can contribute too to help those who may be unable to purchase your program I would be honored to contribute!!

    diane

  2. Rosalie April 5, 2014, 5:10 pm

    Vivian,

    The following is a quote from a poster in March, 2014

    “However, distilled water can and does flush out toxins but it can also flush out necessary minerals such as potassium, calcium and magnesium and the rapid loss of these minerals can cause heartbeat irregularities and high blood pressure so from what I’ve read distilled water use is good for short term detoxing but not for long term everyday use.”

    I recently purchased the Waterwise 8800 Distiller you recommend and like it very much. However, comments like this make me wonder if I should be drinking lots of distilled water on a regular basis. Please
    provide me, and other users, an answer to this basic question.

    Thank you,
    Rosalie

  3. Neelam Bhartiya April 1, 2014, 6:25 am

    Ya I found your practices are good for strengthening the Bones.

  4. Theda Erickson March 17, 2014, 8:09 am

    I have just found the exercises I didn’t know about, so will try to get caught up with them. Thank you so much for this info, My box with 1 Fosamax is still sitting on the dresser.Dr. put me on them once before and I told him I didn’t want them. Just had a DEXA and he says he wants me on them again. I just won’t do it there is better ways. And the old treadmill is going to get back in service. I’m 85 and won’t quit.

  5. Sev Tsimos March 15, 2014, 5:28 am

    I am a newbie to Save Our Bones and just happen to chance upon it while unfortunately trying to re- coup from my first osteoporotic fracture of my hip around my hip prosthesis which I had 9 years ago due to a congenital problem. I am 54 and was diagnosed with Osteoporosis last year so very upset that only months later, I have already suffered my first fracture without having had a fall or injury. Like other women, I was trialled on Actonel and became violently ill so thought I would just have to suffer without help. But as luck would have it I came across this amazing site. I have purchased the system and the Densercise ebook even though I am unable at present to do these exercises, but I am looking forward to being able to do them in the future. For now, I am eagerly awaiting my Save Our Bones book and Bone Appetite book to arrive and would like to thank Vivian for this wonderful site. Her emails are so friendly and make me feel like part of a family. Thank- you Vivian for your program and for sharing it with me. I look forward to increasing my bone density naturally and having a stronger, pain free and fracture free future. :)

    • Vivian Goldschmidt, MA March 31, 2014, 8:26 am

      Sev, welcome to the Save Our Bones community! Stories like yours inspire me to keep researching and sharing information. :)

  6. Linda Meyer March 12, 2014, 3:05 pm

    I agree that hydration is very important for bone and overall health. However, distilled water can and does flush out toxins but it can also flush out necessary minerals such as potassium, calcium and magnesium and the rapid loss of these minerals can cause heartbeat irregularities and high blood pressure so from what I’ve read distilled water use is good for short term detoxing but not for long term everyday use. Thanks!

    • CLARE March 31, 2014, 1:25 am

      Ditto. Thank you for this post. I was very concerned about this suggestion to drink distilled water.

      • Zara April 5, 2014, 6:37 am

        Agree, I also believed distilled water to be acidic, and only useful to drink for a short period of time (to detox). I have found a source of alkaline (7.9 +) spring water here in Australia and have started drinking this instead of tap water

        • Brittha April 6, 2014, 8:20 pm

          Hi Zara can you tell me where you purchased the alkaline water in Australia .many thanks
          Brittha

  7. Joyce March 12, 2014, 2:33 pm

    It would be a good exercise for this senior, except I have a bad knee and it
    stopped me from doing this exercise. I am quite flexible otherwise and would have
    been able to do it, but not now.

  8. Bev March 10, 2014, 7:25 pm

    This weekend workout challenge is a great idea. However, I did a different version of the squat this weekend.

    I have been using Holly Rigsby’s Fit Yummy Mummy workouts for a few years now and squats like this are frequently in her workouts of the month. The March ’14 workout has a goblet squat with a twist and raise of the dumbell to one side after the squat. I did this one along with the other three exercises in the circuit.

    I have had problems with my knees too, but have found that MSM and a product called Mendamine have helped a lot.

  9. Shahnaz March 10, 2014, 5:36 pm

    Hi
    Is this exercise safe for knees’ arthritis? I have both osteoporosis and osteoarthritis.
    Waiting for your reply.
    Thanks

  10. Shirley March 10, 2014, 12:04 pm

    Writing comment on Monday Started this exercise on Saturday (10 reps) followed with some exercises on the stairs then walking 10 minutes around the house. Cold and some ice outside. Repeated on Sunday and today with increasing reps and time, I had become rather lax in exercising, Now I’ll get myself back into a more active routine. Thanks, Vivian, for the challenge,
    Shirley

  11. Customer Support March 10, 2014, 8:01 am

    Just a reminder to those who have questions on topics other than those covered in the blog post – feel free to use our handy and effective Search feature to find Vivian’s articles on a given topic. Simply type in your subject of interest – for example, “yogurt” or “calcium” – and you’ll immediately see a list of all the posts Vivian has written on that topic. :)

  12. Rowena Nicholls March 10, 2014, 1:51 am

    Thanks Vivian
    Always love getting your advise. Since starting your program I have become stronger and have loads of energy. I already do the squat as part of my routine its so beneficial and really has built my leg strength up . Also
    getting out of low chairs without using arm rests is another great ,squat, type exercise . have been having whey protein powder after my workouts which seems to give me heaps of energy and no sore muscles.
    have got a hpervibe ( vibration plate ) which i incorpoate squats etc so heres hoping when i go for Bone test its improved ill definatley let you know. I have switched to
    truosteo tabs and also take magnessium.
    all have been so beneficial and I will never take osteo
    drugs .
    yours in great health Rowena

  13. Annabelle March 10, 2014, 12:26 am

    Like the idea of a weekend challenge! Thank you. Do a similar exercise at gym moving a large ball up your back against a wall in the squat position.
    Have had a right shoulder replacement so can’t reach up quite as high as the left but will keep trying!

  14. Marolyn Yard March 9, 2014, 8:25 pm

    Great exercise. We do one very similar to this in my Better Bones and Balance class that I attend three times a week. Great idea.

  15. Deborah Allsbrook March 9, 2014, 8:22 pm

    Are these exercises safe for someone with Hypo-Phosphatasia diagnosis?

    It is a rare genetic bone disease causing “soft bones” , frequent fractures.

  16. Mickie Claxton March 9, 2014, 5:25 pm

    my weights are in my locker at the gym and the cans don’t weigh much; however the exercise is a good idea. I did it just now and will do a couple more tonite. Thanks.

  17. Dottie March 9, 2014, 3:57 pm

    Thanks for your help. I could only do 7 of the exercises, with 2 lb. weights, before
    having knee hurts. I will keep trying to do the exercises.
    Like Lolita, I enjoy Greek Yogurt, please say if this is bad or good. I have given up
    regular milk and use almond or coconut milk.

  18. Ann March 9, 2014, 3:55 pm

    how do we see your answers or our comments if we do not look again the same day. U I have left several messages, see them when i do it, but next day can not find. And I can not always get back on the same day.
    Thanks
    one question was is it good to take calcium at bed time.

    • Rosie March 11, 2014, 7:42 pm

      This is in response to Ann and Joyce question re: Taking Calcium at night. Before I’m also taking Calcium Caltrate at night ( don’t know if this is the right calcium for me ) and next morning I got a terrible pain and slight numbness on my left foot. I stopped taking it at night and thank GOD after 3 days I didn’t feel any pain.
      I also want to know if calcium caltrate is a plant based supplement . Thanks !

      • Ann March 12, 2014, 4:55 pm

        no its not the best take True Osteo

    • Joyce March 9, 2014, 5:15 pm

      I am having the same problem getting answers to questions from SOB site. Hope we can get answers soon.

  19. Leslie (Ms. L. Carmel) March 9, 2014, 12:23 pm

    Hi! Vivian,

    That’s A Great Exercise. Since I’ve Been In My 60s, I’ve Had A Lot Of Backaches, And Pain In My Legs; And This Exercise Has Already Started Helping.
    Thank You Very Much For Sharing It With Us.

    Until Next Time, Take Care And Stay Well.

    LOVE, LESLIE (MS. L. CARMEL)

  20. Diane March 9, 2014, 11:17 am

    I do the chair pose squat now, with my routine lasting 45 min I really don’t want to add another so which would be best for osteoporosis in the hip and spine, the chair pose or this new one?

    Thanks Vivian!

    • Ann March 9, 2014, 4:12 pm

      This is in reply to Diane’s question of whether to do the chair pose squat or all in one squat. I am a personal trainer and work with those concerned about their bones and the best thing is to do them both, not necessarily in the same workout if you don’t have time. It is important to mix up your routines and not always do the same exercises so pick those that work different muscles groups for each session. As you improve add more weight or reps for more challenge or add new moves. Be very conscious about good form and move in a slow controlled manner.
      Good luck.

  21. Ghada Debbas March 9, 2014, 10:15 am

    Hello Vivian, great exercise for the weekend. We do it at gym in Flex class during the week. Thank you so much for your continuous new ideas and for your dedication to help the community. God bless

  22. Pamela Ward March 9, 2014, 8:25 am

    A great exercise for strength

  23. Jael Schwab March 8, 2014, 11:17 pm

    The weekend challenge sounds really good. Thanks for thinking about the community — it will be very beneficial. I tried, but since I have osteoarthritis in my right knee, it is very painful. However, if I try with my feet straight instead of sideways, it is a little less painful. Thanks.

  24. Lily March 8, 2014, 10:22 pm

    Thanks for this version of squats – I loved doing them. Did 3 sets of 10 since the weights were fairly light (1.75lbs).

    Thanks for all the helpful tips and interesting facts you share. I’m so glad I found you! There was no way I was going onto medications after two friends both had major issues with aching joints on medication.

  25. Jsdrayes March 8, 2014, 5:54 pm

    Could you go over what type of estrogen we should be taking?

  26. Joyce March 8, 2014, 5:43 pm

    I just finished the exercise w/weights! Felt good! I am active BUT since have arthritis strong in family & I have some in my finger joints, I’m concerned and appreciate all you’ve taught me! Thanks, Vivian

  27. Jean March 8, 2014, 4:52 pm

    OK, I just did the exercise, and I wish I were one of those who said “it feels good” but mostly, not so much. It’s doable, but – um- boring; however, it’s been a pretty busy day, and it’s late afternoon. I’ll try again tomorrow. Thanks; can’t hurt!

  28. Lolita Hutchison March 8, 2014, 4:11 pm

    Is Greek Yogurt good for the bones…It is made of cow’s milk. I like yogurt,,but if it’s not good for our bones then I must stop having it. Thank you.

  29. Sylvia March 8, 2014, 3:50 pm

    Thanks for the weekend challenge, what a good idea! Just completed my squats, and feel great, will make sure to include them with my other exercises every day.

  30. Nancy March 8, 2014, 3:26 pm

    I read the excersize and did it, felt good. I too like the
    Weekend challenge idea. I am so glad I never took the Fomax that my doctor prescribed a few years back. About that time a nurse coming to see my husband from the VA clued me in on it as her husband had researched it & found it to be terrible stuff. She also told me about you Vivian & I bought your book. I have changed the way I do a lot of things especially certain foods & drinks.
    I don’t do everything but I changed a lot & more aware of so many things now I did’t know. Thank you very caring about all of us.

  31. Fran Lapinskie March 8, 2014, 2:58 pm

    Just completed my 10 squats and it feels good. Will continue and look forward to challenge #2. I keep trying to strengthen my bones. I certainly will not ever take their medications ever again. Got off them years ago but was left with the jAw problem. Not severe, but a problem anyway. Thanks Vivian.
    Fran Lapinskie

  32. Dolores Hartley March 8, 2014, 2:53 pm

    Vivien:
    Thank you for all the little tidbits you provide for us. Just to know that it is within
    ourselves to change our situations. Staying in touch everyday is essential.

  33. Bette March 8, 2014, 2:40 pm

    Thank you for this exercise – I realized that it is important to keep the back straight & not lean forward so will repeat doing it more carefully!

  34. Penny Yoder March 8, 2014, 1:26 pm

    Oops. Sorry ladies. I didn’t realize my clown picture was going to show up. See, I need healthy bones so I can continue to walk in the Portland (Oregon) Rose Festival Parade every June.

    • Vivian Goldschmidt, MA March 10, 2014, 7:55 am

      Even clowns need strong bones, Penny! :)

  35. Penny Yoder March 8, 2014, 1:23 pm

    Just did my 10 squats and feel good. Thanks, Vivian! Ü

  36. Sandra March 8, 2014, 1:14 pm

    I use some sort of squat every day I exercise. Some times with weights, most times just body-weight…..toes straight ahead, toes as drawing, toes out and leg far apart as in a plié or sumo squat, and with suspension system (TRX). My fav! Lately have added, toes pointed out, legs a little more than shoulder width, kitchen counter for balance. Up on your toes, high squat position then up & down 1 inch. This really works glutes and calf mussels. I am 70.

  37. Caron March 8, 2014, 12:40 pm

    I plan to start making squats a part of my exercise at home. For several months, I have been going to an exercise class three days a week at my gym and squats with weights are a regular part of our routine.

  38. Rhetta March 8, 2014, 12:40 pm

    Thanks for the encouragement. Going to do squats right now.

  39. fayeclarkson March 8, 2014, 12:28 pm

    Thanks for encouraging me to do my squats. Fortunately, I am capable of doing them.

  40. Joan March 8, 2014, 12:24 pm

    Fell beginning of Feb and chipped a piece of bone from my ankle and just got out of a walking boot. Dr suggested I take prolia but I said no. Tried the excersize and am adding this to my routine thanks really liked it

  41. Moira Maidment March 8, 2014, 12:12 pm

    Please translate ‘Glutes’ into English, I don’t have an American dictionary.
    With thanks

    • Shirley March 8, 2014, 12:46 pm

      Glutes: butt cheeks! :) bum!

  42. Faith Rumack March 8, 2014, 12:01 pm

    I want to do this. Squats were a
    big part of my sports training. But after 4 years of Prolia injections, my legs and hips are so painful that I can barely stand. Darn.

  43. Bev March 8, 2014, 12:00 pm

    I read an article on osteoporosis exercises that said you are not to do exercise with your arms above the head or to do any twisting. What do you think about this? I have been modifying all my small weight exercises at my fitness classes.

  44. Evelyn Levine March 8, 2014, 11:52 am

    wow, I actually made it through the challenge! I did 12 reps…my knees are not that great at 72, but I just didn’t go as deep & did fine…Thanks for showing us the way to strenghen the bones!

  45. Elizabeth March 8, 2014, 11:34 am

    I’ve done the recommended exercise, and plan to repeat it several times a day. An easy and convenient exercise to do in a few spare minutes at a time. If carried out regularly, it should hopefully help with my bone density, thanks for the good advice.

  46. Carol March 8, 2014, 11:30 am

    I wasn’t sure I could handle this exercise but found it felt good. I have arthritis in my right hip so certain movements really hurt but I’m not about to give up on exercise as some of my friends have done. At 83 I am determined to keep moving and I do thank you, Vivian, for all the excellent info. you give us.

    • Vivian Goldschmidt, MA March 10, 2014, 7:52 am

      Good for you, Carol. You’re not letting arthritis keep you down!

  47. Elizabeth Matulich March 8, 2014, 11:11 am

    Hello Vivian. Your information is always good. but I am 89 (90) in May and I am on a walker,really sore right hip , Is there a exercise i can do to help strengthen my muscles sitting or holding on the the walker? I am in pretty good health otherwise, even with osteoporosis and arthritis taking Vit D3 5,,000 a day. thank you. Elizabeth

    • Sandra March 8, 2014, 1:22 pm

      I would stabilize your walker, use it holding on for balance, and try a modified squat…go as low as is comfortable, hold and squeeze your bum, then back up.

      You are an inspiration!

  48. Sheilana March 8, 2014, 9:45 am

    Great Vivian! Easy & effective. A month ago I had an underarm lump removed prior to having a port inserted this week. Begin chemo next week.

    Do you have any additional recommendations for maintaining an alkaline diet during these months? “Save our Bones” has helped my bone density scores over the past three years. Yeah!

    Time to walk my 3 miles. Thanks for your support.

    • Vivian Goldschmidt, MA March 10, 2014, 7:51 am

      Sheilana, stay strong and keep up the good work! I recommend that you continue doing what you are doing – maintaining a balanced pH is so important for those undergoing medical treatment. If you have the Program, you have all the information you need!

  49. cassie March 8, 2014, 9:38 am

    I understand that squats are a no no for those with knee problems, so what exercises are recommended for those with knee pain?

    • Vivian Goldschmidt, MA March 10, 2014, 7:49 am

      Cassie, I always recommend a consultation with your doctor before beginning any exercise routine, and it’s even more important if you have pain issues! Your doctor or physical therapist can help design an exercise routine for you that will take your situation into account.

  50. B March 8, 2014, 9:38 am

    Hi! I hate exercising! I did this exercise and was fine while doing it, but now
    I feel a strange sensation in my upper back. Is this OK? It may be that my muscles are in a state of shock! Thanks.

    • Vivian Goldschmidt, MA March 10, 2014, 7:40 am

      B, a good rule of thumb is, if any exercise hurts, stop! If you are concerned about the discomfort you’re experiencing, it’s a good idea to check with your doctor or physical therapist. Since I am not a doctor, and I don’t know your individual situation, I can’t tell you whether or not the sensation in your back is “okay.” :)

  51. Linda Oskam March 8, 2014, 9:36 am

    Great to get these suggestions, but am dealing with a tibia stress fracture now (since November) and will implement exercise when problem is healed. On cane now for another 30 days. Saw doctor last week for what I think is problems related to taking Prolia in early February. Told doctor did not want to continue this medication for my osteoporosis. Will have bone density test within the next couple of months. Very frustrated.

    • Vivian Goldschmidt, MA March 10, 2014, 7:46 am

      Hang in there, Linda – you’re clearly doing your research and you are among a very supportive community! I wish you a speedy recovery from your stress fracture.

  52. Sheila T March 8, 2014, 9:25 am

    Dear Vivian
    Thank you for the challenge. Did it and feel good. I am trying to build lost muscle due to adrenal fatigue and also have osteopenia.
    Love your work and ideas.

  53. marlene March 8, 2014, 9:12 am

    How should one be breathing while doing this exercise? Do you inhale when lowering your body and exhale when raising your arms/body up? Or inhale when going up and exhale when going down?

    • Vivian Goldschmidt, MA March 10, 2014, 7:42 am

      I would suggest inhaling as you come up, and exhaling as you move downward. But feel free to breathe however is comfortable for you!

  54. Sharon March 8, 2014, 9:08 am

    Great quick exercise that can be done anywhere and be easily incorporated into a routine. At present, I’m working with a physiotherapist to strengthen my knee (osteo-arthritis) and my glutes . She has suggested that I keep my feet facing forward when I squat. Even at the gym, the instructor suggests turning the toes out. What is the reasoning behind turning the toes out?

    • Elaine March 8, 2014, 9:18 am

      Morning routine: 5 Tibetan Positions(yoga). Have been doing them for three years. Used your squat suggestion this a.m. Good addition to the Yoga. Have also been incorporating toe touches, slowly! until I am able to touch the floor. All these have helped balance, flexibility, concentration, energy. The list is endless. Thanks for what you are doing to keep us Bone Healthy. I am 74.

  55. Sue Huang March 8, 2014, 8:49 am

    Thank you very much for the weekend challenge; it is a good exercise to do first thing in the morning. I enjoyed doing it – it made me feel good.

    Sue

    • Vivian Goldschmidt, MA March 10, 2014, 7:43 am

      That’s great to hear, Sue!

  56. Helen March 8, 2014, 8:39 am

    I just completed this exercise and am glad it was quick but effective. Thanks for sharing.

  57. Thalia March 8, 2014, 8:04 am

    Thank you for this challenge! Actually, this exercise will be great before I do my yoga. I especially like your idea of a week-end challenge, because even though I have the book and program, I haven’t taken enough time to incorporate it all into my daily routine. But this simple challenge is easy to do! Thank you!

    • Vivian Goldschmidt, MA March 10, 2014, 7:45 am

      Yes, regular challenges help put the Program into practice! :)

  58. Danita March 8, 2014, 8:00 am

    By naming this a weekend challenge, it welcomes and encourages me. One day at a time, one squat at a time, that is how these stronger bones will be built!

  59. Barb March 8, 2014, 7:58 am

    As a daily exerciser will add this to my routine. I was doing this but without arm movement. Thanks for your dedication to helping people with bone loss. Watched Dallas Buyer Club and could not help noticing the similarities of the FDA approved drugs for osteoporosis. Thanks again Vivian.

  60. Bj March 8, 2014, 7:46 am

    Great idea.

  61. Helen March 8, 2014, 7:40 am

    How does one raise the arms: straight arms out to the sides and up, bent elbows and up in front of the body, straight arms up out in front of the body and up??? Thanks!

    • Vivian Goldschmidt, MA March 8, 2014, 8:54 am

      Helen, raise your arms straight up from the starting position in front of your body up to your head, ending up in the position shown on figure 2 of the sketch. Also, try not to bend your elbows, but there’s no need to keep the arms “stiff” either. Remember, practice makes perfect :)

  62. Gloria March 8, 2014, 7:17 am

    I too, really like the idea of the weekend challenge.
    I enjoyed doing this excercise, and will make it part of my daily routine, as it’s clearly just the kind of excercise I need right now, to strengthen glutes and improve my posture. Thank you. I felt so much better after this excercise.

  63. EB March 8, 2014, 6:36 am

    Great exercise! Thanks for sharing.

  64. Becki March 8, 2014, 5:30 am

    Love this idea and this is definitely a doable activity.

    Thank you, thank you…thank you!!!

  65. Mg March 8, 2014, 5:17 am

    Love this because it keeps us interested with new ideas. Thanks so much

  66. Kathy March 8, 2014, 5:15 am

    Hi ,
    I just have a question.. I had a total knee replacement approximately 3 years ago, and they told me i couldn’t do So many things, that i have gained weight, lost much muscle. And the area of that knee up a little and down a little is sore, most of the time. Do you think i can do your exercising w/o worry? I don’t think i can do jumping jacks or burpees, which would really help, but i am in limbo for so long on what i can do… Thank You for your time!
    Kathy

    • Vivian Goldschmidt, MA March 8, 2014, 7:01 am

      Kathy, I encourage you to check with your doctor or physical therapist before trying this exercise! In fact, it would be a good idea to have a consultation with one of them anyway, so you know what you should or should not be doing. It’s important to find what movements you can do, and then do them regularly! :)

  67. Jaki March 8, 2014, 4:09 am

    Great – Thank you . I really love this idea of having weekend challenges. I sounds simple, do-able, and something that can be built upon – which is something I can see is beneficial.
    I have to be honest that even though I got the Save Our Bones Program a few years ago – I still haven’t done enough! I have slowed the rate of my bone loss down by half – which is great, however I know that I can do better. 5yrs & 8mths ago I was told that I would probably be in a wheelchair within 5 yrs! I was told that because I refused to take the recommended medication. I am not in a wheelchair and I have much less pain than at that stage of my life and I walk an average of about 15-20 miles a week.
    I feel as though you gave me a gift today – the idea of a community of support, of … … Well i could cry with gratitude.

    Oh and by the way – I have done the exercise! Felt it! and will do it again!

    • ROWENA March 10, 2014, 1:55 am

      hi jaki
      how inspirational i too have been bullied by the doctor take
      actonel combi and I have resisted and thanks to Vivian am on the right path to better bone health naturally.
      cheers Rowena

    • Vivian Goldschmidt, MA March 8, 2014, 12:59 pm

      Jaki, how inspiring! Good for you for not listening to the “scare tactics” of the medical establishment, and prevailing in health and wellness!

Join the Conversation. Leave a Comment.

The purpose of this comment section is to encourage you to interact with the rest of the Save Our Bones Community. Thank you so much for joining the conversation!

Get Started With Your
FREE Bone Building Kit.

Get FREE Stop the Bone Thieves eBook, FREE email course and urgent updates.

Get It Free

My Cart

Edit Total:
Continue Shopping