Most of us never really think about our skeleton…

The tragedy of broken bones for the elderly is one of my earliest childhood memories.

When I was 6 years old, my grama fell, broke her hip, went to the hospital, and the next thing I knew she died. It seemed so sudden and frightening. That’s how my 6-year-old mind connected breaking hips with death.

Most of us never really think about our skeleton. Do you?

Even after that happened to my grama I grew up without any real concern over the health of my bones until my dad fell and broke his femur when he was 83. He went into the hospital and then passed away just a few months later in a rehab facility. All that fear of fragile bones came rushing back to me.

Falling and breaking a hip seems like an inevitable part of aging.

But, here’s the thing. Low bone density might be a common condition as we age. Fractures, though, are not inevitable.

A few years after my dad passed away, I had my first DXA scan. I was 53.

My journey into the wily and contradictory world of osteoporosis screening protocols and treatment began that day (see more about that in my blog post Doubting Your DXA.)

Being told I already have osteopenia, scared me knowing I have a family history of advanced osteoporosis (it’s 65% genetic!) But I was also grateful to have the information so early on in my life.

I dove deep into the research on how to preserve my vital bones. (I’m a bit of a geek that way.) 

Everyone’s journey with bone health is unique.

For me, the bone health path includes working with my doctor on post-menopausal support and addressing other contributing health conditions that I have (it’s never just one thing, right?)

I’m vigilant about my gut health and refining my nutrition, my exercise focus, and my stress management – factors that have a direct effect on our skeleton as we age.

This sounds simple, but I know first-hand it’s not so easy to make changes to your diet & lifestyle. I lean on some other skills to help with that.

Practicing yoga since the early 1990s, and teaching yoga since 2009, I’m certified by Dr. Loren Fishman in Yoga for Osteoporosis, and certified in Accessible Yoga by Jivana Heyman. (More about yoga below.)

I teach a weekly online Yoga for Vital Bones class, designed specifically to benefit our bones.

I’m also a certified nutrition consultant and Functional Medicine and National Board-Certified Health & Wellness coach.

As a yoga teacher, nutrition & health coach, I hone in on the intersection between yoga and nutrition – and, in particular, how it manifests for the bones.

One of my mentors in nutrition instilled in me this mindset:

“when we nourish our bones, we nourish our body deeply”

Since spending the last few years focusing on nourishing myself on all levels, my bones are holding strong. It will be a lifelong journey.

I am passionate about sharing what I’ve learned and helping women understand their bones, nourish their bones, and build stronger bones so they can enjoy a long life of mobility and independence.

I firmly believe that the crux of our health care is self-care enriched with collaboration, support, information, and grit.

For my clients I am 100% their ally supporting them on how to develop effective self-care practices, research solutions, troubleshoot obstacles, and feel fully empowered making their healthiest and safest choices to not fear their bones so they can live their life with confidence and vitality.

I know a diagnosis of osteoporosis or being told you have osteopenia can be scary and overwhelming.
But to that I say “don’t panic” just B.R.E.A.T.H.E.

I’ve collated 7 tools using the acronym B.R.E.A.T.H.E. as your guide.

It’s for you if you have osteoporosis or osteopenia, or have a family history of low bone density, and you want to quickly learn how to:

  • Remove the overwhelm and fear
  • Gain clarity on your healing options
  • Move forward with an approach that you will follow through with
  • Grow your confidence and take charge of your vital bones

The guide breaks down for you the 7 key tools you can use to know your bones, feed your bones, and not fear your bones as you age.

Inhale Inspiration, Exhale Action with my free, easy guide here.

Be well,
mb

Why “3 Green Circles”?

Well, first of all there is indeed magic in the number 3 (I even wrote a blog about it), the color green evokes strength and vitality, and circles indicate totality, wholeness, focus, timelessness, and cyclic movements.

What this image illustrates is how I have come to view my life and my work with clients – whether in classes, workshops, or one-on-one.

Empower it

Nourish it

Live it

Bio in brief:

Mary Beth Ray is a certified yoga teacher, holistic nutrition consultant, and Functional Medicine and National Board-Certified Health & Wellness coach. She helps folks understand and nourish their bones, build stronger bones, and, most importantly, not fear their bones so they can enjoy a long life of mobility and independence. MB firmly believes that the crux of our health care is self-care enriched with collaboration, support, information, and grit. Practicing with MB you will hone a more graceful engagement with your everyday life. To learn more, visit 3greencircles.com

Professional Bio:

After a 30-year career in educational publishing, Mary Beth Ray dove into her encore career helping women to understand their bones, nourish their bones, and build stronger bones so they can enjoy a long life of mobility and independence.

Through a combination of yoga, nutrition, and health coaching techniques, she weaves together empowering nutrition, mindfulness, and movement practices and helps you create practical, functional changes for lasting impact on your wellbeing as you age. She believes health care is self-care enriched with collaboration, support, information, and grit

Studying and practicing yoga since the early 90s, she has been teaching yoga since 2009 and is registered with Yoga Alliance as an E-RYT500 teacher and YACEP, a continuing education provider for other yoga teachers. Mary Beth is a National Board-Certified Health and Wellness coach, a graduate of the Functional Medicine Coaching Academy, and she has a certification in Holistic Nutrition Consulting from Bauman College. She is a member of the National Association of Nutrition Professionals and the International Association of Yoga Therapists, an Accessible Yoga Ambassador, and a peer educator for American Bone Health.

Practicing with Mary Beth you will hone a more graceful engagement with your everyday life. To learn more about MB’s personal journey and how she can help you, visit 3greencircles.com

Yoga Experience:

Mary Beth Ray (MB) has been exploring yoga as a physical practice and philosophy since the early 90s. Over the years, she has studied with wonderful teachers from various styles of Hatha yoga including Iyengar, Ashtanga, Yin, Viniyoga, Anusara, and Vinyasa Flow. She is especially drawn toward the moving meditation of the classic Ashtanga Vinyasa system and since 2006 she has been practicing in the Mysore tradition of Sri. K. Pattabhi Jois. This daily meditative practice grounded in the Yoga Sutras deeply informs the many facets of her life. MB finds that with a consistent yoga practice she sleeps more soundly, her health has improved, and she is genuinely happier with an ability to be more present and move through her life with a bit of grace.

She has been teaching since 2009 and is registered through Yoga Alliance E-RYT 500 and YACEP. As a teacher MB shares yoga as a day-by-day, moment-by-moment practice of tuning your awareness to the presence and quality of your breath. In her classes and workshops, she guides you with subtle alignment cues, gentle hands-on adjustments, and suggested modifications that will help you develop your own inner and outer strength and flexibility.

MB is part of the teacher training faculty at both Barefoot Movement and Square One Yoga in the SF Bay Area teaching foundations of asana, Sanskrit basics, introduction to the Yoga Sutra, and Ethics.

MB is also certified as a Yoga for Osteoporosis teacher by Dr. Loren Fishman, MD and certified in Accessible Yoga by Jivana Heyman. In addition, she is a member of International Association of Yoga Therapists, and a certified holistic Nutrition Consultant and Functional Medicine and National Board-Certified Health & Wellness coach, and a peer educator for American Bone Health .

Practicing with MB you will hone a healthy balance between effort and ease and discover a more graceful engagement with your everyday life.

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