Functional Fitness with Suzanne Andrews

Posts in the womens wellness category

What Food Labels Really Mean


 What food labels really mean:
by Suzanne Andrews

  1. FRUIT: If there are four numbers in the price look-up, this means that the produce was grown with pesticides.
  2. STICKER BEGINS WITH A 9: If a price look-up sticker begins with a 9, this means that the produce was grown organically.
  3. LOW FAT, LOW SUGAR, LOW CALORIE If an item is labeled "low" in a particular element, it means that you can eat several servings without exceeding the recommended daily limit. Low-fat products have fewer than 3 grams of fat per serving; low-saturated fat items have less than 1 gram per serving. Low-sodium means the food has 140 milligrams or less per serving; low-cholesterol means 20 mg. or less and fewer than 2 grams of saturated fat. Low-calorie products have fewer than 40 calories per serving.
  4. TRANS FAT: This is partially hydrogenated vegetable oil and responsible for LDL cholesterol which is the “lousy cholesterol.” LDL causes heart attacks.  If the label says no trans-fat, there still can be ½ a gram of trans-fat and if you eat a lot of that food, the trans-fat can really add up.
  5. NATURAL: The food manufacturer decides how to label their food natural. If the food does not contain added coloring, artificial flavors and/or artificial ingredients they can decide to call it natural.
  6. ORGANIC: This means that no growth hormones, pesticides, DNA altering was done to produce this food. If the label says, “made with organic ingredients that means that at least 70% was made with organic ingredients. If it says 100% organic, that means that at least 95% was made with organic ingredients. 

Source: Health US News

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada.

Suzanne Andrews Miracle

by Suzanne Andrews

Has Suzanne Andrews ever had any life challenges?  Everything I read about her is about how good she's doing.

I grew up with 5 siblings and my mother was a single parent who worked as a waitress to feed us.  We were lucky to get one toy at Christmas, but I learned the value of what is really important and it's not stuff.   

It's amazing how one decision can alter your life forever.  My mother worked nights and she left her waitress job two hours early to check on me because I told her I wasn't feeling well.  The doctors told my mom, "if you had gotten home 2 hours later, she would not be alive."   A ruptured appendix and peritonitis sucking the life out of me, the odds of making it out of surgery alive were slim.   I awoke with tubes in my nose and a tube in my abdominal area and given last rites. I had a fever of 106.  Just 10 years old, I was put in the terminally ill wing of the children's section in the hospital with my dear mother who never left my side.  It's a miracle I survived.  

 I lived to empower others with their health and did this by producing Functional Fitness with Suzanne Andrews series and providing it to PBS.   I remember the kind nurses and physical therapists that helped me. Now I'm paying that kindness forward by helping others take charge of their health naturally through Functional Fitness with Suzanne Andrews on PBS TV and in the DVDs.  Make your own miracle happen by making your health happen.  Start today, one miracle day at a time!

About Suzanne Andrews from Suzanne Andrews on Vimeo.

 

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Osteoporosis Treatment Tips

by Suzanne Andrews

3 Must Read Tips for Osteoporosis Treatment

After 50, 30% of all women get osteoporosis and 40% get fractures: some of which are life threatening so it's important for you to know what you can do about it.   

  1. There is a myth that lifting weights is dangerous for people with osteoporosis. Incorrect.  Using hand weights and leg weights strengthens your bones and your muscles and that is why we use them in therapy.  It's best to start out with light weights and progress as you regain strength. How you lift the weights is also very important. I see 99% of people lifting weights wrong at the gym. Don't lift them fast. Take your time as you lift and lower for best results. It's also important to be guided by a trained expert in osteoporosis contraindications. (Contraindications means things you should not do).   
  1. We've all heard to take calcium for stronger bones, but what most don't know is that calcium needs to be taken twice a day as the body can only absorb 500 mg at once. Also need to take vitamin D as many people in this age group are deficient. 
  1. Ask your doctor to do a bone density test to see what your bone density is and a blood test to see if you're low in vitamin D. Vitamin D deficiency is correctable and you'll feel so much better.  

Order Suzanne Andrews' GET STRONGER BONES Workout

Wishing you the very best of health this New Year!

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

A question from a fan...

by Suzanne Andrews

Which exercise DVDs are best for someone with L4-L5 herniated disc specifically designed to flatten the abs? Also something for torn rotor cuff? Rachel L

Hi Rachel,
Thanks for writing. Herniated disc of the lumbar region exercise contraindications (things you shouldn't do) are when you combine rotation (twisting) and side-bending which creates shearing and torsion forces to the discs. This is a general answer and your doctor would be able to specifically tell you what you can and can't do. We have a workout called Vertical Ab Toner that's on our Total Strength and Conditioning DVD with three levels: seated, modified standing (gentle) and full standing workout so you never have to get on the floor. Our Get Stronger Bones has a back strength and stretch workout.  This workout has physical therapy moves that includes strengthening the accessory muscles needed for a healthy back. 

As far as your shoulders - so sorry to hear you are going through that. I had two rotator cuff injuries and I know how painful they are. Went from 0 to 99% function with lots of hard work. Again your doctor would be the one to advise you what you are able to do since I don't know your specifics.  The arthritis exercises in the Arthritis Relief may be good for your condition, provided your doctor gives you the OK.  You would need to be past the stage of doing the exercises in supine (lying down).

If your doctor says you are able to progress to active range of motion exercises, the arthritis walking workout has physical therapy exercises in it for the shoulder with an exercise band.  Start without the band and progress to active resistant exercises with the band according to your tolerance level. When it warms up, I highly recommend our Arthritis Water Therapy DVD/CD/booklet as that offers pain relieving healing moves for the entire body, including shoulders and back. 

Wishing you the best of health and a very happy New Year!

FUNCTIONAL FITNESS: ARTHRITIS WATER THERAPY WITH SUZANNE ANDREWS

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Look and Feel Ten Years Younger

by Suzanne Andrews

How This Type of Workout Makes You Look and Feel Ten Years Younger

How do you look and feel 10 years younger? The holidays can age you when you want to look younger and feel energized. It's important to integrate stress releasing breathing exercises into your workout routine as you will end your workout feeling exhilarated, not exhausted.

Heightened physical awareness occurs when your body systems is in a state of optimum health, (homeostasis)  and all the body systems, including the mind, are at their peak.  After all - the mind and body are married, and intimately united; when one suffers, the other empathizes.

Fitness begins in the mind and resonates in our spirit. How do we mind our mind? Our mind constantly chatters and converses with itself, discussing likes and dislikes, projects and incidents from the past. This is the way we are much of the time. Thinking – that tremendously useful tool has become our prime energy expenditure, consuming our attention at every turn. Simply put – we deplete ourselves by constantly thinking, worrying and wondering. Then when clear thinking is needed, we may lack the focus and reserve to a satisfying functional life.

FUNCTIONAL FITNESS: BRAIN POWER MEMORY BOOST 

 

Guided Visualization and meditation offers a way of gaining control above the over–expansion of your emotions by sitting still in a secluded place and removing all the distracting debris in the overactive mind. Here, you are to direct your constantly wandering mind into dwelling upon itself. Focused on obtaining “truth,” people doing meditation come to realize their own personal truths. This realization helps you function at your best.

Thanks for taking the time to be with a very important person - YOU. 

Suzanne Andrews, President popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

 

Suzanne Andrews founded Functional Fitness in 2008, the mos

Neck Exercises for Pain Relief

by Suzanne Andrews

Why Neck Exercises for Stress Relief?

Stress is carried right up into your neck. Each time your boss or a customer demands something of you, your neck muscles tighten, often without you even realizing it. You might not even feel your neck is tight until you stretch your neck with the evidenced based neck exercises in this neck exercise video. 

FUNCTIONAL FITNESS: PAIN FREE BACK & NECK WITH SUZANNE ANDREWS

You don't have to suffer with neck pain. There are medically proven neck exercises I teach my patients in therapy that really work and can be done sitting at your desk.  
Next time your at your desk, try these simple neck exercises to relieve neck pain. 

 

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Have Urinary Incontinence?

by Suzanne Andrews

3 Women’s Urinary Incontinence Natural Cure Story

Betty, a former patient of mine, subscribed to the old-fashioned adage that urinary incontinence is just a part of getting older. Before going out, Betty would “bathroom map.”  Betty could tell you where all the bathrooms are within a 10 mile radius. Sometimes Betty couldn’t make it to the bathroom on time and so she wore adult diapers.

Some women with urinary incontinence don’t have a leaking problem, instead they have other bladder issues. Take Donna, she has “wet” accidents every time she coughs or sneezes.  And laughing? Well let’s just say that laughing for Donna is no laughing matter. It’s very embarrassing for her. 

Than there’s Michelle, she just had an adorable baby, but her baby is not the only one who leaks.  Now Michelle has to wear pads and she has to buy diaper rash cream for her and her baby. 

Watch the video to hear the real life stories of how Betty, Donna and Michelle cured urinary incontinence naturally. That’s right, they didn’t have to have surgery, they didn’t have to “live with it”, they didn’t even have to take pills.

Share this on your social media to help the 23 million people who suffer from this condition. 

 (As you can imagine, urinary incontinence is embarrassing for many women and so the characters portrayed in the video are avatars to protect their identity).

 

Own FUNCTIONAL FITNESS: 30 DAY BLADDER FIX WITH SUZANNE ANDREWS on DVD!

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

What You Need to Know About Balance After 40

by Suzanne Andrews

Did you know that balance is not natural? That's right -we must work on balance to keep it as we begin to lose it as early as age 40. Another thing to note is the exercises you've been doing to improve your balance might not be enough. Keep reading and I'll explain: (I'll keep it brief)

Maintaining and improving balance is an important factor in enjoying a healthy lifestyle, strengthening your body and preventing injury. Most falls occur within the home, (from my experience as an occupational therapy clinician, the bathroom is the number 1 place to fall.) These injuries include broken hips, wrist/shoulder fractures and brain injuries. 

Not only do these injuries result in long hospital stays and painful recoveries, they also cause loss of independence, decreased daily function and loss of the ability to participate in social activities. Lack of proper balance can inhibit daily activities that we often take for granted such as getting in and out of bathtubs, climbing stairs and using a car. It is important to be proactive in your health and prevent balance injuries before the happen by participating in an exercise program that strengthens “spinal stabilizers”, (back and abdominal area) your legs and specific balance exercises to increase your “proprioception”, (your brain's ability to sense where your limbs are positioned in space).  Since your proprioceptors weaken over time, it is vital to strengthen this sense, just like you strengthen your muscles. 

You won't find these balance exercises in most DVDs as these specific balance exercises are therapy based. Therapists will place you on "uneven surfaces" to strengthen your balance muscles and your proprioception. Why? Because when you are on an uneven surface, you activate all your balance muscles by challenging them. That's why in the Get Stronger Bones DVD, you will see the most advanced version demonstrating on an uneven surface.   

If you're not ready for that, it's advisable to start either seated on a chair - and yes - you can strengthen your balance muscles sitting if done to medically proven exercises. If you're beyond chair exercises, you can do the modified standing version using a chair for balance when necessary. Happy balancing and if you have any questions about your exercises make sure to message me - (link below).

 
 
Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

6 Steps to Weight Loss Over 50

by Suzanne Andrews

Has the dreaded "middle age spread" added inches to your waistline? If so, you're not alone. Sedentary jobs and slowing metabolisms cause many middle-aged individuals to gain weight.
It can be discouraging to find that the foods you ate in your youth without a second thought are now making the scale creep higher and higher. But you don't have to take it sitting down! Here are some effective weight loss tips for people over the age of 50.

   1. Skip the crash diets.
When you were younger, your hormones did a lot to keep you healthy. After the age of 50, you will need to focus on good nutrition to get the same effect. Avoid starving yourself or limiting your diet too strictly.

You need vitamins and minerals now more than ever. Eat a variety of colorful vegetables, fruits, lean meats, and low-fat dairy products.

Increase your fiber intake to at least 30 grams a day for optimal digestive health. Dehydration can lead to stiff joints, aches and pains, so make sure you're drinking 64 oz of water each day as well.

   2. Protect your bones.
Calcium deficiency can lead to a loss of bone density and full-blown osteoporosis. Generally Men and Women over 50 and men require 1,500 mg of calcium daily to stave off the loss of bone density. 

IMPORANT TIP:  Vitamin D is crucial for calcium absorption. Men over 50 and postmenopausal women require 400-800 i.u. of vitamin D every day. At the age of 65, this requirement increases to 600 - 800 i.u. per day.

   3. Combine cardio exercise with strength training.
Cardio exercise will strengthen your heart and lungs and keep your joints supple. Strength training exercises counteract muscle and bone deterioration, and can prevent fractures at vulnerable sites like the wrists and hips.
Ideally, adults over 50 should engage in weight-bearing cardio exercises, such as walking or dancing, for 20 - 30 minutes, 4 - 5 times a week. They should also do strength-training exercises 3 times a week.
The appropriate amount of exercise varies according to each individual's level of wellness and fitness. I find that starting my day with a workout sets me up to stay on course the rest of the day.  While it's not' always easy to get up early, the good health results are worth it. 
If you've been diagnosed with low bone mass (osteopenia), get your doctor's approval before doing exercises that require you to bend or twist your spine. That's why in the Get Stronger Bones DVD all the exercises are osteoporosis safe and done at the correct speed for building bone density.

 

   4. Take injuries seriously.
Injuries can affect anyone at any age, but older adults need to take steps to ensure that a simple strain doesn't turn into something more serious.
Exercise is an important part of a healthy weight loss routine, so you don't want an injury to keep you on the sidelines. Exercising too is not recommended and it doesn't produce the best results as your working momentum more than muscle!
If you experience acute pain during or after a workout, take a break and assess the injury. A strained muscle might require a few days of rest, massage, gentle stretching, and an anti-inflammatory medicine like ibuprofen.
Sore joints might need rest, anti-inflammatory medicines ad  any bone injury should be looked at by a doctor. Also, if you have a disease that decreases your body's healing abilities or weakens your immune system, play it safe and go to your doctor for advice.

   5. Get plenty of rest.
Adequate sleep is important for many reasons. It allows your body to rest and renew itself, keeps stress hormones at a minimal level, and helps your muscles and joints
recover after a workout.
While insomnia is a common complaint among older people, it's not a normal part of the aging process.
If you have trouble falling or staying asleep, adding regular exercise to your daily routine can help. Daily exposure to sunlight has also been linked to improved sleep quality.
If you think you might need a sleep aid to help you sleep, try a natural alternative like yoga instead.  Yoga is great at helping people sleep better. Sleep aids make people forgetful and groggy the next day.

   6. Set realistic goals.
Weight loss is possible for people young and old, but the sad truth is that it might not happen as fast as you'd like once you reach a certain age.
Don't expect a rapid reduction in weight. Instead, set a goal of 1 pound per week. Keep a food and exercise journal to track the number of calories you consume and
burn each day.
If you're doing everything right and still not losing weight, talk to your doctor to find out if underlying health problems or medications could be interfering with your weight loss.

You can stop dieting, start eating and start living with Suzanne Andrews Functional Fitness DVDs!

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Color Yourself Slim!

by Suzanne Andrews

Do you eat when you get stressed? You're not the only one. I talk to many clients every day who reach for comfort foods and sweets when they're under a stressful situation. I've also been known to reach for a chocolate bar. If you're trying to lose weight, stress eating can really throw a curve ball in your weight loss plan. I started thinking, "What if you could do something that you enjoy and resulted in something beautiful every time you got stressed?"

Since I draw, love to come up with motivational sayings, and I'm a rehab therapy practitioner,  I thought I'd put all those experiences together and create a coloring book to help people lose weight with an alternative to eating when you get stressed. 

Today I'm sharing a page as my gift to you.

Enjoy and post it here when you're finished coloring it!

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

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