Functional Fitness with Suzanne Andrews

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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. 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.

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.

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

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.

Alzheimers & Exercise

by Suzanne Andrews

Can exercise slow the progression of Alzheimer's or delay its onset?

Contrary to age old beliefs, aging does not have to come with loss of memory, mental decline and decreased brain functioning. Scientists now believe that decreased mental capacity comes from diminished stimulation to the brain. 

 A healthy neuron is linked to literally tens of thousands of other neurons, creating a hundred trillion connections – each with the ability to perform 200 calculations per second! But neurons don’t only connect with other neurons, they connect with muscles at a little meeting place called the neuromuscular junction and this is vital to your ability to move.

The great news is you can stimulate fresh neurons in old age because brains have what is called ‘plasticity,’ the ability of your brain to change, grow and to adapt to the challenges you feed it. Mental decline due to age usually is often a result of physical inactivity and a lack of mental stimulation. 

The word exercise means to ward off.  How appropriate: because when you exercise, your blood circulation increases: sending more oxygen and brain feeding blood sugar (glucose) to your brain. This results in a domino effect of increasing blood vessels in your brain. Your choice of exercise doesn’t have to be strenuous.  Although one that is specifically designed for the brain will give you better results. Studies have shown that people who are reasonably active have a significant advantage regarding memory over people who are sedentary. Occupational therapists (therapists who specialize in improving people’s cognitive (brain) and physical function) have also studied specific exercises to find that certain types of exercises increased both brain functioning and decreased brain attack by 57%. 

 

Specific exercises have even shown to be successful as a preventative measure to Alzheimer’s disease. Even more interesting is that couch potatoes are twice as likely to develop dementia.  In order to reap the benefits of increased brain power, mental alertness, and neuron growth, you need to exercise. 

Maintaining a fit brain and a sharp memory requires regular exercise in the same way that physical fitness does. One of the best ways to exercise your brain is to challenge it with novel experiences. Something as simple as taking a different route to work will exercise your brain, as will listening to new music or eating something for dinner you've never tasted. To challenge your brain even more, perform short tasks with your non-dominant hand. Do Brain Power exercises, where you’re crossing midline with your arms, performing box steps with your legs to use both hemispheres of your brain. 

To exercise your brain on a regular basis, make it a point to change your self care routine in small but meaningful ways every day. For example, brushing your teeth with your non dominant hand. This will bring different areas of the brain into play, improve cranial blood flow, and strengthen neural connections between different areas of the brain. The regular practice of brain fitness exercises can even help to stave off dementia and Alzheimer's disease.  

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.

3 Exercises to Avoid if You Have COPD

by Suzanne Andrews

In pulmonary therapy we advise people who live with COPD (Chronic Obstructive Pulmonary Disease) to perform specific exercises to strengthen their breathing capacity.  While therapeutic exercises are very effective, there are exercises to avoid if you have COPD.

  1. Lifting Heavy Weights or Pushing

While it’s important to strengthen your muscles when you have COPD because weak muscles need more oxygen than strong muscles, you should never lift super heavy weights.  Also be mindful of holding your breath when you lift heavy objects.  That is called the Valsalva Maneuver and can elevate your heart rate and blood pressure to dangerous levels. Instead, exhale through your mouth when you lift light weights as tolerated. 

FUNCTIONAL FITNESS: COPD & ASTHMA WITH SUZANNE ANDREWS
  1. Isometric Exercises

Isometric exercises are when you push against immovable objects. 

  1. Outdoor Exercises in Extreme Heat or Cold

Extreme temperatures can interfere with your ability to breathe because it affects your circulation.  COPD exercise increases your circulation and that’s another reason why pulmonary exercise helps strengthen your breathing muscles. 

If you have COPD, exercise might not be the first thing that comes to mind, but it’s very important to add pulmonary exercises to your daily activities to slow down the progression of COPD and improve your quality of life. To motivate my patients, I monitor their heart rate, blood pressure and oxygen during their exercises. Keep a pulse oximeter handy so you can see how your oxygen level increases as you get fitter. 

 

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 95% of Diets Fail (and 6 Ways to be in the 5%)

by Suzanne Andrews

   Would you like to achieve amazing weight loss results while outsmarting your body and still eating what you want? Learn how now in today’s Functional Fitness blog. 

   How many times have you gone on a diet, only to give up because of hunger and frustration before your goals were met? Chances are, you've done this a few times and you've known others who had similar experiences. 

   That's because when you diet, you set yourself up for failure. 

   95% of diets simply do not work. Let's take a look at the reasons why, and then learn how to attain that most coveted goal of all dieters: long term weight loss that leaves you healthier and happier. 

   First, the reasons why most diets fail: 

   Reason 1: Diets are Temporary. 

   A diet is a temporary solution to a long-term problem. Dieters often find themselves thinking in the short-term. "If I can just get to my goal weight," they tell themselves, "I'll be able to eat my favorite foods again!" 

   That's exactly the thought process that leads to failure, because returning to old habits leads to regained pounds. If you want lasting weight loss, stop dieting and make some permanent lifestyle changes you can comfortably live with. 

   Reason 2: Diet is Only One Half of the Weight Loss Equation. 

   Trying to lose weight through diet alone is like trying to swim using only one arm. Can it be done? Yes, if your 20 something and don’t have any metabolism issues. 

   Exercise should be a part of your healthy weight loss plan. Without it, you'll experience a very slow weight loss, or you'll have to cut so many calories that you'll

end up feeling hungry and deprived. Don't do that to yourself. Exercise doesn’t have to consist of insane moves to be effective for weight loss. As a producer of Functional Fitness with Suzanne Andrews on PBS TV, I get to hear lots of feedback from viewers like Julie, a 53 year old lady who emailed me and said, “I started doing your show and at first I thought, the exercises were too slow for me and not fast enough to lose weight but somewhere along the line, something amazing happened.  My clothes got too big, my blood pressure got better and my doctor (who insisted on I do your workouts)took me off my blood pressure medicine!” That’s because all of Suzanne Andrews Functional Fitness programs are medically designed with years of proven results and research in every workout. 

While you won’t find our workouts free on You Tube because all the doctors, physical therapists and occupational therapists who’ve contributed to each workout are highly regarded experts in their field. On the other hand, at only 19.99 a DVD, we make each Functional Fitness program very affordable as you don’t pay the $280.00 plus fee or ($400.00 plus a month co-pay once your deductible is met) that these experts charge for a session with them. The savings in medical bills, pills and sick days far out weigh the cost of your healthy functional lifestyle! 

   Reason 3: Diets are not Satisfying 

   Some diets require you to eat low-calorie foods that contain very little fat. Others require you to eat very small quantities of food. Others encourage you to eat plenty of protein but drastically cut your carbohydrate consumption. 

   None of these diets will satisfy you for very long. The healthiest and happiest eating plans are those that contain a mixture of lean protein, heart-healthy fats, and complex carbohydrates. 

   Add plenty of fiber and water, and your body will be more satisfied with the fuel you put in it. 

   Reason 4: Diets Can be Expensive. 

   Healthy food typically costs more than junk food, but special diet foods can really strain your food budget!

   The expense of special bars, shakes, and supplements is pretty appalling, not to mention unnecessary. Diet plans that require you to buy pre-packaged meals are the most expensive of all, and they often contain additives that can sabotage your weight loss. 

   Don't waste your money on special foods. Get your nutrition through whole, natural foods that you can cook for yourself. Your budget - and your waistline - will be thinner as a result. 

Suzanne Andrews Functional Fitness Tip: Cook a bunch of foods at once and put it in correct size portions.  Freeze what won’t be eaten in 3 Days. You’ve just saved your stomach, your waistline and your budget with preservative free natural foods. 

   Reason 5: Diets don't Easily Fit into Your Lifestyle. 

   Have you ever watched your friends and family eat normally while you had to settle for a liquid or prepackaged meal? Do you spend an inordinate amount of time trimming, weighing, and measuring your food while everyone else digs in? 

   It's hard to feel like one of the crowd when you're following an inconvenient diet. That's another reason why so many dieters give up in despair and frustration. 

   Your lifestyle is an important consideration. Don't choose an eating plan that requires a radical departure from the norm. 

   Reason 6: Too Much Dieting Can Cause Weight Gain. 

   When you go on a diet, your body reacts by squeezing every bit of nourishment from the foods you do eat. After the diet ends, your body still processes food with

increased efficiency, causing you to pack on the pounds even though you're eating "normally". 

   This is a survival mechanism that helped our ancestors survive times of famine. Diets are the new famine, and they can actually leave you weighing more than you did  before the diet! 

   How to Succeed 

   For weight loss to be safe and permanent, it needs to come as the result of a lifestyle change. Find a healthy eating plan you can stick with for the rest of your life. Add exercise 5-6 days a week that doesn’t make you feel like you got hit by a truck or that you have to keep up with a 20 year old. You’ll stick to an exercise plan and won’t injure yourself (which could really set you back). 5- 6 days of working out is best because consistency is key.

   With those bases covered, you're free to live your life without constantly worrying about your diet. The weight you lose will stay gone, and you will enjoy greater health and happiness. 

   You can achieve amazing weight loss results by outsmarting your body with a sensible eating plan and following the program millions of women and men over 40 follow on PBS TV with Suzanne Andrews Functional Fitness

Get started today and be on your way to a happy healthy you.  See results in 30 Days!

 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.

Baby Boomers: & Getting Fit

by Suzanne Andrews

If you're a baby boomer and practice a regular exercise routine, you're one of the twenty percent who do what the other eighty percent don't. If you're one of the eighty percent, you're about to find out several astounding motivational reasons to get a move on.

The number one reason you should exercise is people who do exercise don't need as many pills, machines, doctors, nurses, therapists, specialists, co-pays and prodders as people who don't exercise. If you don't like having all those hands on you at the airport, just wait until you get to the doctor's office. Eeesh!

Some biologists have said that aging has been programmed by evolution to avoid over population of the planet. By exercising you can decide to be one who sticks around longer and let somebody else de-populate for a change. From the age of 45-75 years with weekly adherence to a fitness program, a well preserved 65 year old can outperform a sedentary 25 year old.

As we get older, the tissues that comprise the heart, lungs, arteries and veins weaken. Exercising slows that deterioration by keeping higher levels of blood, oxygen and hormones flowing. Due to increased heart function, nutrients feed all your tissue cells so they can replace themselves instead of dying off and not being replaced.


A study was done for NASA in 1966 to find out the effects of prolonged space travel on humans. Five 20 year old men were assigned bed rest for 20 days. Their aerobic capacity was measured before and after the bed rest of 20 days. All experienced a dramatic loss in muscle tone and aerobic capacity. They became out of shape. After only 8 weeks of serious training all five were able to recover and even surpass their previous starting level of fitness. They got back into shape. Now if you are thinking "yeah, they were only twenty, I'm over fifty," the follow up study gives you food, or exercise, for thought.

The study was repeated 30 years later with the same five men now 50-51 years old. Baseline cardio and fitness levels were measured and were again assigned 20 days of bed rest to simulate "out of shape". Two entered a walking program, two did a jogging program and one chose bicycling. Their exercise programs were slowly increased to a level of intensity for 4 and 5 hours a week exactly like was done 30 years earlier for six months. Then it was time to re-measure their aerobic and cardiovascular fitness levels.

It is no surprise to report that all five middle aged subjects had restored their baseline fitness levels to what they were 30 years before as healthy 20 year olds. So if you think that exercise and fitness is for kids, think of yourself as a 20 year old with 45 years of experience!

Own Younger in 30 Days 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.

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