A clear plan for your bones, and a steadier way to get there
THE STEADY BONES METHOD
An 8-week live program for the 50+ woman who’s been told her bone density is dropping – and is done with the panic, the noise, and the conflicting advice.
Elolment is closed. Get on the waitlist to be the first to know when doors are open.
If we haven’t met, watch this.
When my bone density results came back, my first reaction was disbelief. There had to be a mistake.
I’d been living a healthy life. Yoga, walking, an active lifestyle, eating well, meditation, fifteen years of qigong. I spent my career as a research scientist. If anyone should have seen this coming, it was me.
The disbelief turned into something heavier. I felt like my body had betrayed me. And close behind that, I felt foolish. How did I not know? How was I not on top of this, with my background?
That night I sat at the kitchen table with fifteen browser tabs open, frightened and sad. Calcium versus algae calcium. Lifting versus walking. Hormone therapy versus everything billed as natural. Every expert certain but none of them agreeing.
Here’s the part I didn’t expect. Fifteen years of qigong practice didn’t stop any of that. What it gave me was the ability to feel it. To recognize the scattered, ungrounded state I was in, and to know one thing clearly. Nothing good gets decided from there.
So I closed the tabs. I went outside. I let my body settle first.
Then the clarity came.
That’s what this program is. Eight live calls, a small group, and a plan built one piece at a time.
WHY SETTLING COMES FIRST
The most important thing I did after my diagnosis wasn’t choosing a supplement, starting a particular exercise program, or deciding about medication.
It was getting myself out of that initial state of fear.
When you’re scared, it’s very hard to sort through the information coming at you and make good decisions. And with bone health, there’s a great deal of it.
Stress has a physical impact too. When it becomes chronic, higher cortisol can work against bone. It can also affect sleep, digestion, recovery, and even the way we move.
And when we’re overwhelmed, it’s much easier to jump from one solution to the next than to give anything enough time to work.
The things that support stronger bones don’t happen quickly. They require good decisions, consistency, and the time it takes to see what’s actually helping.
I didn’t need to do everything at once. I needed to settle first, understand what mattered, and then build a plan I could actually follow.
That’s why this program starts there.
YOU’RE NOT SHORT ON OPTIONS
You may have a doctor recommending medication, or you may have been given very little beyond your scan results.
There’s the internet, where it’s hard to tell what’s good evidence, what’s opinion and what’s marketing.
There’s the friend who swears by the supplement that worked for her.
There are exercise programs, podcasts, books, experts, tests and protocols.
It’s a lot to sort through, and it’s hardest to sort when you’re frightened. The worry that sends you looking for answers is the same worry that makes the answers impossible to weigh.
Doing all of it isn’t the answer either. None of us has the time for that.
What you need is to work out which things matter most for you, where to begin, and what you can realistically keep doing.
That’s what we do here.
SETTLE. SORT. STRENGTHEN.
The order is the method.
SETTLE: We start by settling some of the fear and overwhelm so you can think more clearly. This is nervous system regulation, and it’s the part almost every bone program skips.
SORT: Then we go through the evidence together. What holds up, what doesn’t, and where the science is genuinely uncertain. You learn the filter I use, so you can keep sorting long after this program ends.
STRENGTHEN: From there you build. Loading, nutrition, balance, sleep, recovery, and medical conversations. A plan that fits your body and your life, built one piece at a time.
THE EIGHT CALLS
Eight weeks from now, the goal isn’t that you know everything about osteoporosis.
It’s that you know what matters for your bones, what you’re doing next, what you’re not doing, and why. You have questions ready for your healthcare providers and a plan you can actually keep doing.
SETTLE
Call 1 — Steady Ground
We start with what osteoporosis actually is, how it’s measured, and what those measurements can and can’t tell you. Then we turn to fear, because it affects more than how you feel. It affects how you sleep, how you move, and how well you can think about any of this.
You leave with: a settling practice, a clearer picture of what you’re dealing with, and a list of the tests worth asking for, including who to ask and what to say.
Call 2 — Rebuilding Trust in Your Body
After a diagnosis, a lot of women become much more cautious about movement. We sort through what really does need care with low bone density, what is generally safe, and where you may be avoiding things you don’t actually need to avoid.
You leave with: a clearer sense of what actually needs caution, and a simple practice for when fear starts to creep back in.
SORT
Call 3 — Sorting the Noise
I’ve done a lot of the sorting for you. We look at what the research supports, what it doesn’t, and where the science is still uncertain. I’ll also show you the simple filter I use when I come across a new claim, study or product.
You leave with: a much shorter list of what’s worth paying attention to, and a better way to judge new information when it comes along.
Call 4 — Reading Your Own Results
We start by making sense of your bone density report: what the numbers mean, what they don’t tell you, and what else is worth looking at. We look at bloodwork too, along with hormone therapy and medications: the different classes, how they’re typically used, and what the evidence says about benefits, risks and side effects. We also talk about what to do when your appointment doesn’t go the way you hoped.
You leave with: the ability to read your own results, and the questions you want to take to your next appointment.
Call 5 — Food, Digestion and Absorption
This is the part that often gets reduced to calcium. We look at what to eat and how much, at protein in particular, and at the things that can affect how well you absorb and use those nutrients, including when there may be something worth investigating. We go through supplements as well, with what the evidence supports and what it doesn’t.
You leave with: a way of eating you can live with, and clarity on which supplements are worth your money.
STRENGTHEN
Call 6 — How Much, How Heavy, How Often
We make sense of the exercise recommendations. Strength training, impact, walking, and what lifting heavy actually means, whether you’re just getting started or you’ve already been lifting for a while. We start with your body and your history, and we talk about when working with a physiotherapist is the right next step.
You leave with: clear exercise targets, and a better understanding of your own next step.
Call 7 — Steady on Your Feet
Falls are a leading cause of fractures as we get older, and yet we spend far more time talking about bone density than balance. Balance responds to training, even as we age, and this is where qigong fits most naturally.
You leave with: a balance practice that suits your body and that you can keep building on.
Call 8 — Your One Thing, and Keeping It
Everything we’ve covered becomes your plan. You decide what matters most right now and what can wait, and then we talk about the harder part: keeping going when meaningful change in your bone density can take a year or more to measure.
You leave with: your plan, your questions for your doctor, and something you’ll still be doing next fall.
Because this is the first round…
There’s room for these conversations to respond to the women in the group. We’ll cover all eight areas, but if something needs more time, we’ll give it more time rather than rushing on to the next topic.
WHAT’S INCLUDED
Questions answered on every call About an hour of teaching, then questions for as long as they take. This is a small room by design, so there’s time for yours.
Every call recorded Life happens, and this runs for two months. Replays go up within 24 hours, so you can catch up or come back to something later. Access to all recordings until the next round begins. As a beta group, you get to join the next round at no cost.
A movement guide balance work and the strength patterns that matter for bone, shown at three levels including one that needs no equipment.
A practice library The settling practices, meditations and qigong from the eight weeks, kept in one place so they’re easy to return to when the program ends.
Your own short list You leave with a plan that fits your body, your history and your real life. A small number of things worth doing, in the order that makes sense for you.
A space for the group Twenty-five women moving through the same eight weeks at the same time as a community, with a place for discussion and questions.
Handouts and references Worksheets, the research behind what I teach, and the reading I’d point you to if you asked.
Are you ready for a clear bone health plan?
Enrolment is closed. Get on the waitlist to be the first to know when doors are open.
WHO THIS IS FOR
This is for you if:
- You’ve had a diagnosis of osteopenia or osteoporosis, or a scan result that worried you; or your interested is supporting your bone health
- You’re in perimenopause or past it and you’d rather get ahead of this than wait
- You’ve read a lot and still aren’t sure what to actually do next.
- You’ve started things before and stopped, and you’re tired of that pattern
- You want the evidence, and you want it without being frightened into buying something
- You have a body with a history. Arthritis, replaced joints, an old injury
This probably isn’t for you if:
- You want a workout class with someone counting reps
- You want a program written specifically for your spine, by someone who has assessed you in person
- You want certainty, and you want it this week
- You’d rather not look at the research at all
WHAT WOMEN SAY ABOUT LEARNING WITH ME
Steady Bones is new, but I’ve been teaching women online for over ten years.
“I love how wise but humble her teaching is. It’s so easy to trust someone who knows a lot but doesn’t know it all.”
–Jena W.
Sue’s voice is calm and clear, and her pace of speech is good for hearing, following, understanding. I always feel as though she genuinely cares about us all. When she speaks, whatever she has to say always comes across as genuine, never contrived or lip service to an idea.”
– Janet W.
“Sue’s teachings are so clear. Her encouragement helps so much. And she is so experienced. I trust her.”
– Sue C.
“Sue does not make me feel as if I need to be perfect to reach my goals.”
– Janet J.
She has an incredible background in science and healing, and shares her knowledge and research so generously.”
– Faith T.
“When I started Qigong, I was in constant pain from arthritis, neuropathy & osteo/skeletal degeneration. I suffered from severe anxiety & hopelessness. I couldn’t walk my dogs. Some days I couldn’t get out of bed.
Now I can walk several miles a day without pain. I even go for hikes.”
– Lynn T.
“Sue comes across as so genuine and knowledgeable in the teaching that she offers. She is clear and concise and it is a joy to listen to her.”
– Yvonne H.
NICE TO MEET YOU!
If you’re new to my world, here is a bit about me. I spent the first part of my career as a research scientist – trained to read evidence, question claims, and know the difference between real findings and good marketing. When my own bone density results came back showing osteoporosis, that training met its hardest test: a flood of conflicting advice, supplement pitches, and fear-based messaging aimed straight at my diagnosis.
Instead of panic-shopping, I turned to the two things I trusted – the published research, and the nervous system steadiness built through fifteen years of qigong practice. That combination became the Steady Bones Method.
I am a certified qigong instructor and holistic nutritionist based in Northern Alberta, Canada. For nearly nine years I have taught online through my membership community, Energy in Motion, working with women in midlife and beyond who want to feel steadier, stronger, and more at home in their bodies. My teaching is rooted in Traditional Chinese Medicine principles and grounded in current science – and I treat both as practical tools for living well at every age.
WHERE MY WORK FITS
I want to be straight with you about this before you decide.
I teach principles and progressions. In the movement weeks, you’ll learn why some types of exercise are better for bone than others, how to progress from wherever you’re starting, and how to work on balance so you feel steadier on your feet. You’ll also get a movement guide with three levels, including one that needs no equipment.
I don’t write individual exercise programs. This isn’t a workout class, and I won’t be prescribing sets and reps for your particular spine or injury history. If you’ve had a fracture, have a spinal condition, joint replacements, unstable joints, or pain that changes what you can do, I’ll help you understand when it makes sense to work with a physiotherapist or someone who can assess you in person.
Medication and hormone therapy come up in week four. I’ll give you the evidence as clearly as I can, including where the research is still uncertain, so you can go into those conversations with better questions. Those decisions belong with you and your healthcare provider.
I’m a qigong teacher, a certified holistic nutrition practitioner, and I worked in research before either of those. I’m not a physician or a physiotherapist. What I can do is help you make sense of the information, sort the evidence from the marketing, and work out what matters most for you.
THE STEADY BONES METHOD
Enrolment is closed. Get on the waitlist to be the first to know when doors are open.
Questions I hear most often
Can bone density actually improve?
In some cases, yes. The gains that show up in good research are real, and they’re small. Scans are also less precise than most of us assume, which means a genuine improvement can be too small to show up on a report.
What’s worth knowing is that stable numbers can also be a good outcome. Preventing further loss matters, and there’s more to bone strength and fracture risk than the density number alone. We spend time on this in week four, because how you read your own results changes how you feel about all of it.
Is this safe for my body?
Most of what we do is settling practice (breathing and grounding), gentle qigong and balance work, and it can be adapted to almost any body. The movement guide has three levels, and one path needs no equipment at all.
That said, I can’t assess you. If you’ve had a fracture, have a spinal condition, replaced or unstable joints, or pain that changes what you can do, some of this will need adjusting, and part of the work in the program is figuring out whether you need someone looking at your body in person, and what kind of practitioner to look for. If you’re already working with a physiotherapist, bring what we cover to them.
What if I can't make the live calls?
Every call is recorded and the replay is up within 24 hours. You can put your questions in the group space before a call and I’ll answer them live, so you’re not left out by watching later.
I've started things before and stopped. Why would this be different?
Because we start with why that happens. Stopping usually isn’t a discipline problem. It’s what happens when you’re doing too many things at once, none of them long enough to know if they’re working, while worrying the whole time.
You leave with a small number of things, chosen by you wth my guidance, in an order that makes sense. Call 8 is entirely about keeping going when there’s nothing to measure for a long stretch. That’s the part most programs skip.
Do I need any equipment?
No. There’s a path through the movement guide that uses nothing but your own body. If you have weights or bands, or access to a gym, there’s a level for that too.
Do I need to have done qigong before?
Qigong is a moving meditation practice, and everything here is taught from the beginning. If you’ve practiced qigong with me for years, you’ll find familiar things used for a different purpose.
I'm taking medication, or trying to decide about it. Is this still for me?
Yes. Plenty of women in this group will be on medication, and plenty won’t be.
I’m not a physician and I won’t tell you what to take. In week four I lay out the classes of medication, how they’re typically used, and an honest look at what the data says about side effects, so you understand what you’re being offered. The decision stays with you and your doctor. What I can help with is walking into that appointment knowing what to ask.
I haven't had a bone scan. Should I wait?
You don’t need to have had a bone scan to join. In week one we talk about who should be assessed, the tests worth asking about and how to start that conversation with your healthcare provider. If testing is appropriate for you, you may even have some of those results back before we get to Call 4.
What happens after the classes end?
The replays stay available until the next round runs, so you can go back through the material anytime. The group space closes when the program ends. And you’re welcome to join the next round live, at no cost.
Is there a refund?
No. There are 25 spots and this round is priced low because it’s the first one, so I’d rather you be sure before you enrol than sort it out afterward. The calls are Thursdays, 12:00 to 2:00 MT, October 1 to November 19 with all calls recorded.
