Functional Fitness with Suzanne Andrews

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.

Women Over 40: Listen Up

by Suzanne Andrews

 

Six Unexpected Reasons Why You Should Strengthen Your Abs!

We all know that flat abs are attractive, but there are even more important (and surprising) reasons you need to blast belly fat and strengthen your core…

 

 

1. To play sports and other awesome activities. With a strong core, you can be flexible and ready to take on activities such as putting the grandkids in and out of the car, (and to keep up with them!) Tennis anyone? You need a strong core so you don’t hurt yourself when you swing the racket. The same goes for golf. What about activities that involve balance? A strong core gives you better balance.

2. To tackle housework. If you don’t have a magic genie to do the housework then you have to have a strong core to be able to make home repairs, to carry stuff, mop, vacuum and to make the many household chores and activities easier.

3. To ward off a heart attack. A weak core is usually accompanied by belly fat. You need a strong core because belly fat puts you at high risk of having a heart attack. In a study of over 5,000 participants, the National Heart, Lung and Blood Institute found that the risk of heart failure was 34 percent higher for overweight individuals and 104 percent higher for people classified as "obese."

4. To have good posture. You’re not getting any younger and poor posture will only make you look older and tired. Improve your posture by strengthening your abs and you will literally slash off years from your looks.

5. To develop a healthy back. Back pains are often caused by weak abs. Since most back pain can be successfully treated with therapeutic exercises, when back pain strikes, rehab therapists, including myself, recommend a string of core-strengthening exercises. A study by researchers at Duke University suggests that not exercising is an especially effective way to put on belly fat. The study, published in the Journal of Applied Physiology, found that just eight months of inactivity increased visceral fat -- the potentially dangerous layer of belly fat -- by about 9 percent. On the bright side, people who exercised vigorously for eight months actually reduced their visceral fat by about 8 percent. You can get an amazingly strong core with chair exercises or standing exercises instead of engaging in floor crunches that can hurt your neck. 

6. To enjoy good sex. When you get older it makes it tougher to enjoy sex and a strong core is your powerhouse and will help you enjoy better sex!

Start training now and live your life the way it was intended – a functional life filled with energy and abundant health.

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.

Why Slower Workouts Gets You Faster Weight Loss Results!

by Suzanne Andrews

I just got back from the gym (choreographing my next PBS series) and have a swollen tongue from biting it! Not literally, but figuratively. I look around and see so many people doing the exercises way too fast to be effective. Not only that, but with every forceful lightning speed lift, they are putting themselves at a huge risk for injury.  I overhear someone who has sore knees and cringe when I see what she is doing to her joints.  I see the guy with the bad back lifting way to much weight and swaying his torso and I want to say something to help but bite my tongue because some people don’t welcome unsolicited advice. At the gym, no one knows that I’m a clinician with 30 years of experience.  They don’t recognize me from my show as I wear no make-up and very baggy clothes.  I’ll be the first to admit, make-up, good lighting and clothing really makes a differenceJ.

Most exercisers feel that the key to an effective workout is to try to move the body as quickly as possible. The thinking is that more movement leads to more energy consumption, which leads to fat loss and strength gaining. The fact is, when it comes working out for strengthening muscles, increasing flexibility and losing weight, exercising at a slower pace will get you faster results.

As far as lifting weights, raising and lowering the weight slower is much more effective than fast weight training because when your muscles have to continually exert force in order to keep the weights in position, your muscles are forced to contract longer causing them to adapt by building more muscle which causes your body to tone up much more quickly.  (Ladies, don’t worry about getting big bulky muscles, you don’t have the testosterone needed for that). When your muscles are placed under enough strain to become fatigued, they send signals to the rest of your body to strengthen your muscles enough so they can avoid fatigue in the future. Lifting weights slower might look easier, but it is actually more challenging.  The beauty of training this way is that you don’t have to do countless sets either, so a 30 minute workout can be just as effective as an hour workout.  Just lift the heaviest weight that you can do correctly and safely. How do you know if you’re lifting the right amount of weight? The first rep will feel moderately easy, but by the last rep, you can barely lift it.  When the last rep becomes easy, just increase the weight and keep the repetitions the same. The end result?  A sleeker, toned appearance in 30 days.

The added benefit of increased muscle is a faster metabolism.  Since I have a thyroid disorder that slows my metabolism,(making it difficult-  to say the least- to lose weight), I’ve found this technique really works and has the added benefit of increasing your energy and making you look and feel younger.  Instead of feeling totally worn out after a super-fast paced work out, you’re left with enough energy to get through the day and your metabolism gets a jump start on weight loss – even if you’re weight loss resistant like most of us ladies over 50. Need some inspiration?  I do to and I get it in the form of letters.  Here’s one I would like to share with you.

Another plus of going slower is you’re more likely to stick with a program that doesn’t leave you feeling like you got hit by a truck!

By developing more skeletal muscles, you’ll have the strength needed to get through your day and perform activities with energy. You’ll gain improved lung capacity, a stronger heart rate, improved oxygen saturation and lower cholesterol. All of these factors, combined with the overall improvement in body tone, makes Functional Fitness exercisers feel younger.

Not only is lifting weights slower more effective, but it is also a lot safer. Lifting weights slower makes it less likely to perform movements incorrectly, which is one of the leading causes of injury.

As a rehab therapist it is expected that I, and my Physical Therapy and Occupational Therapy colleagues use this technique; because insurance wants us to get the client off therapy as fast as possible using only evidenced based exercises. (Exercises that have been medically proven to work for specific conditions – this includes the order of the exercise, the speed of the exercise, how many sets and how many repetitions).   So it’s up to the therapist to get the person well enough for discharge fast.  Although this way of exercising is not commonplace at the gym or in exercise classes, it has been medically proven to get the fastest results.  One day longer really can be one day stronger with Functional Fitness!

Love and healthiest blessings,

Suzanne Andrews

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

Get a Firm Belly

by Suzanne Andrews

Get a Firm Belly Without One Floor Ab Crunch!

Are you tired of all those ab moves that insist on doing crunches on the floor?

You can firm and tone your belly with just weights and a chair.  If going to a gym is not for you, you can get excellent results with chair exercises or standing ab crunch without the fancy gym equipment. 

I’m writing this because the one thing I don’t like about floor ab workouts is that they hurt your neck, even when done with proper form.  And if you’re just beginning, you can get severe neck pain from floor ab crunches.  But if you’re sitting on a chair or standing, you’re in what we rehab therapists call a “gravity eliminated” position which also eliminates neck pain and helps to isolate the ab muscles making them firmer and toned.    

Because I am a clinician, I feel it is only ethical to tell you that you must also follow a well-rounded weight loss diet plan in order to see your toned belly. I’ve seen far too many fitness “gurus” tout the latest 6 pack abs by just doing an ab workout.  That simply isn’t scientifically correct because even if you have a six pack: if you eat too much, you will never see the six pack because it will be covered with a layer of adipose tissue (fat).

Here’s how to do an ab crunch without getting on the floor! (As seen in our newest DVD, Suzanne Andrews Functional Fitness Total Strength and Conditioning).

Standing or Seated Crunch

Grasp hand weights as tolerated - (how heavy depends on your fitness level).  Bring elbow to opposite knee as shown.  Repeat on other side. Do one set of 15 and work your way up to 3 sets of 15.

OSTEOPORISIS (Thinning Bones) PRECAUTIONS: 

The added benefit of doing an ab crunch while seated on a chair is that you don’t have to bend your back!  (Demonstration of osteoporosis safe crunch shown in the seated level).)

  

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.

How Medical Yoga Speeds Weight Loss

by Suzanne Andrews

 

How Medical Yoga Speeds Weight Loss

I’ve been practicing yoga way before it became popular. I did my first yoga pose 30 years ago and I was hooked so it was only natural to incorporate yoga into my patient's treatment plan to help them decrease stress. What followed was surprising - my overweight patients who had tried diet after diet unsuccessfully were losing weight.

Even my paraplegic patients who were in wheelchairs lost as much as 50 pounds and another obese patient bound to a wheelchair, a 60 year old male, lost 145 pounds. The most challenging part is convincing them to do the yoga, but once they see the results, there's no stopping them. Dr. Marcella Bakur Weiner, Ph.D. states, "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. Medical yoga offers a way of gaining control above the over - expansion of your emotions and removing all the distracting debris in the overactive mind."

What is Medical Yoga?

Medical yoga's unique approach to weight loss focuses on both physical fitness and physiological fitness of the mind, body and spirit offering cutting edge weight loss techniques. With its focus on gaining control over stress eating medical yoga offers a distinctive solution to promote weight loss through scientifically researched therapeutic yoga techniques.

How Does Yoga Help You Lose Weight?

By recognizing that meditation is undoubtedly the most important step one can do to lose weight, medical yoga centers on the most important aspect of successful weight loss - our minds. Meditation increases self-awareness, so that we are in tune with what we need to do. Instead of eating mindlessly, one becomes aware of their actions, resulting in a "domino effect" empowering the mind's ability to fine tune what the body really needs instead of what it wants. By combining stress releasing meditation with modified yoga poses, the plus size person eliminates cravings for food that sabotage a weight loss plan and is able to participate in yoga poses designed especially for the larger sized person.

 

For myself, there is a personal side to offering medical yoga for the larger size population because with my 5'2" frame, I was a very uncomfortable size 18 and I wasn't able to participate in the unattainable yoga poses made for the slimmer population. By combining medically proven stress releasing techniques I changed my relationship to food and began eating to achieve fitness of the mind, body and spirit.

Release Stress and Lose Weight Now with Beginners Dynamic Yoga for Stress Release and Weight Loss which includes doctor recommended meditation for weight loss made exclusively for plus size. Used in medical centers as a weight loss aid to eliminate stress related eating and instructed by licensed occupational therapy practitioner, Suzanne Andrews.

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

How to Get a Firm Belly

by Suzanne Andrews

(This is week one of my three-month FREE fat burning course!)

It seems that we place a lot of importance on taut, flat stomachs. Everywhere we look, we see commercials promising to help us "Get a firm belly", or "Get sculpted abs.”

What they don't tell us is that there is no such thing as spot reducing.  But don’t despair because excess fat comes off wherever you have an excess of it.  So if you have too much fat on your belly and you do all the right things to burn that fat, it will come off.  That being said, if you firm up your abs, once the fat comes off, you will see a great set abdominal muscles that are no longer hidden by fat.

But as a medical professional, I advocate being fit for far more important reasons than getting into a little black dress.

Research connects belly flab with high blood pressure, high cholesterol, heart disease, and type 2 diabetes. Diabetes is a serious disease and until I got my diabetes educator certification, I had no idea that 60 percent of diabetic (2) lose a limb! With exercise and proper diet, those odds can be greatly reduced.

Measure your waist to see if you have a dangerous level of abdominal fat. For optimal health, men should have a waist circumference below 40 inches. Women should have a waist circumference below 35 inches.

Here are some proven techniques to help you get a firm belly and reduce dangerous abdominal fat:

Consistent Movement and Eating Right

There are foods that can help you get a firm belly, too. Unused sugar turns into fat, but foods high in protein, vegetables and fiber are slenderizing. Look for a diet plan comprised mostly of vegetables, some fruit, lean protein sources, and unsaturated fats.

Exercise doesn't have to be done at a gym. You can burn calories while you participate in activities that you consider fun or fulfilling. For example, gardening burns several hundred calories per hour. Swimming is also a great fat-burner, and fun to boot. You could also take long walks down nature trails.

Cardio exercise will kick your fat-burning metabolism into overdrive. All it requires is persistence; if you can find an activity you like, and stick with it, the pounds will melt away. It's also important to vary your routine for maximum calorie burning, and to ward off boredom.

There are several exercises you can do to tighten your belly. The downfall with a lot of ab exercises is that they are usually demonstrated on the floor and this puts a lot of pressure on your spine.  That’s why I designed Vertical Ab Toner in the Total Strength and Conditioning DVD. The entire workout can be done seated on a chair or standing. It’s also important to note that if you have osteoporosis and you do workouts that don’t offer a modified level, you run the risk of fracturing your spine so it’s important that you choose your exercises carefully.

Order HERE!

Next Week: How Relaxing This Way Burns Fat!

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.

Alive Magazine interviewed Suzanne Andrews...

by 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.

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.

What Can Just 30 Days of Exercise Do to Your Body?

by Suzanne Andrews

There is no question today that a life of physical activity is a healthier life. In just thirty days, you can improve the functioning of almost every system in your body, from the essential microscopic cells to the heart, joints, and muscles. It would appear that it is possible to slow down and in some case reverse the aging process by regularly exercising. Even for those who have never been very active physically before, a carefully planned program can make a significant difference in restoring youthfulness to your body. For those who have experienced injury, a physical therapist can help you get your strength and mobility back in a much shorter time than if you choose to just relax and let the aging process do its miserable work on you and your body.

New research from a British study of twins indicates that aging may actually be stalled within the cellular infrastructure by choosing to incorporate an active exercise regimen into your lifestyle. According to Prof. Tim D.Specter, in an article published in the Archives of Internal Medicine, tiny telomeres, little caps on the ends of your DNA that protect it from unraveling, seem to be snipped off a bit every time your cells divide. When they become too short to function and protect the integrity of your DNA, cell division stops and aging sets in. While young people have relatively long telomeres whether they exercise or not, by middle age, inactive adults have telomeres that may be as much as 40% shorter. However, those who exercise may have only a 10% reduction in length, which means that cell division is continuing quite nicely and aging is much slower. Younger cells really are possible with a regular fitness regimen.

FUNCTIONAL FITNESS: Younger in 30 Days

Your heart also benefits from exercise. The American Journal of Public Health recently published a study that suggests that exercise, even in the short term can make a difference, especially in men. While young hearts beat about 190-200 times a minute, pumping 4-6 quarts of blood through the body, by age 80 that same amount of blood is only being pumped about 145 times a minute because of the reduced response of the heart to the brain’s repeated signals. Regular aerobic exercise can maintain your heart condition to that of a 30 year old, especially if you have practiced a lifestyle filled with exercise. (I see this in my patients that I work with - after a month their heart is rebounding much quicker and heart rate to that of a much younger person.) 

While resistance training increases your muscle strength and mass in as little as 30 days, it does it through stimulating muscle protein synthesis to prevent the typical loss of muscle that accompanies the aging process. According to Dr. Carl Freudenrich, Science Expert of How Stuff Works, regular exercise can create healthier neuromuscular junctions that increase your muscle’s youthfulness and strength. 

Even your joints can benefit from 30 days of exercise. Once again, the aging process tends to affect the ligaments, tendons, and cartilage as you get older. Painful swelling, bony overgrowths, and stiffness can accompany your joints’ attempts to keep functioning under the normal activities of life. However, the American Academy of Orthopaedic Surgeons recommends exercise to slow down, halt, or even reverse this cylce. The worst response is to give up and do as little as possible. Experts such as physical and occupational therapists are trained to help you regain your range of motion and to slow down or stop the aging damage without hurting yourself in the process. Warming up the joint’s synovial fluid so that you have good lubrication is important at any age, but especially as you age. 

Your entire body is affected as you age, but new research indicates that you can slow down the process significantly by regular exercise. In as little as thirty days you can introduce healthy changes and start to feel and see the difference. It’s your body. Don’t just sit there and let it wear out.

 

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).   

2. 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. 

3. 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.