Functional Fitness with Suzanne Andrews

Posts in the Functional Fitness category

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

Behind The Scenes

by Suzanne Andrews

Behind The Scenes Filming Functional Fitness with Suzanne Andrews: Jumping Hoops and Overcoming Unexpected Production Hurdles!

Have you ever worked so hard on a project and elated that it FINALLY got done?  We've overcome so many hurdles creating our next Functional Fitness series for PBS that I'm breathing or perhaps heaving a sigh of relief!   

What am I referring to?  Travelling across the country filming 10 episodes in spectacular outside settings was not without setbacks.  We got some amazing footage and were thrilled to see that after working out in 90 plus degree heat, climbing steep mountain sides with camera gear threatening to topple off our backs just to get to the prime filming spot; surviving frightening turbulent plane rides with rough weather; getting up at 4 AM and working till the wee hours of the night; listening to countless hours of music scores to find one that matches - it was all worth it.   

Than the unthinkable happened - our computer crashed!  All the footage gone before we had a chance to put it on another hard drive!!!  I took a deep breath and started thinking of a solution. Where are we going to find a company that can fix this?  We were in a remote location in Texas.  As a rehab clinician, I think "Ok, that's the problem, now what's the solution?"  After much searching, we found a  place that could helps us.  This place works with the FBI so I thought, "they must be good."  It took longer than expected, but after three long months, they retrieved the footage.  

Now it was back to Florida to tape a couple more episodes with special guests, Tosca Reno, New York Times best selling author of Your Best Body Now and the Eat-Clean Diet series and Teresa Anne Power, best selling author the book ABCs of Yoga for Kids.

The clouds kept appearing and disappearing while Tosca showed the chair workout (that makes you really sweat and burn fat!) and me demonstrating the standing version in Metabolism Booster Weight Loss Workout, so it took many extra hours to finish taping as we had to have continuity with the lighting.  

While filming the chair yoga version of  Family Yoga for ADHD, (Attention deficit disorder) with Teresa Power, who did the standing modifier yoga poses, I also guided a child demonstrator, Bea, and glad that I rehearsed with Bea several times before taping.  She was sweet little girl and did a great job.   

Crew, talent, location - we were set.  Everything filmed and than the unthinkable happened.  I couldn't get a hold of my editor who had all the footage!  I called, left tons of messages, emailed and nothing.  I worked with him on my first two series in 2008 and 2009 and he was very reliable so I was concerned that something happened to him.   

Finally, I got a hold of his wife and she said he was sick but they would get me the footage back - unedited.  I was just so relieved and we would edit it ourselves.   

And than I didn't hear from her - what was going on?  She finally got back to me and her computer with all of our footage crashed!  It put us a year behind schedule, but we finally got all the footage back and edited the series ourselves.  All that sitting made me gain weight so it's no accident that I'm doing a series of live weight loss walking classes in Ormond Beach, Florida in Janury 2018. 

The Functional Fitness with Suzanne Andrews®  series has undergone and passed quality control with our home station and is now closed captioned and being sent off to our distributor! 

To save time, we are giving our distributor 5 of the ten episodes for broadcast and the other episodes we'll place as extra workouts on our upcoming DVD's.   

This is what our show is about...and I say our because Functional Fitness with Suzanne Andrews® is produced for you with love, sweat and tears (mostly joy)!  

Produced and hosted by rehab clinician and original creator of modified exercises, Suzanne Andrews in the continuing series Functional Fitness with Suzanne Andrews® helps people 40 plus who want the choice of doing exercises sitting on a chair or standing improve their quality of life by increasing mobility, bone strength, ability to perform activities of daily living with total body strength and conditioning moves making joints healthy and pain-free.  

Based on the fitness techniques of being Functionally Fit, each 30-minute episode features a fitness edition to help overcome specific health conditions naturally. In Functional Fitness with Suzanne Andrews, you'll feel an immediate increase in mood, flexibility, strength and heart health with medically proven exercises that show rapid results for real people. Proceeds from the DVDs produce more episodes for people over 40 and provide closed captioning for the deaf and hard of hearing on the PBS TV series.  

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

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.

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.

Behind the Scenes

by Suzanne Andrews

Behind the Scenes Filming 30 Day Bladder Fix Urinary Incontinence Episode for PBS TV

There's a lot that goes into shooting an episode besides lights, camera, action. Here's a look inside of what it took to film 30 Day Bladder Fix for Urinary Incontinence complete with a blooper. Check it out. We love to hear your comments!

   

FUNCTIONAL FITNESS: 30 DAY BLADDER FIX 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.

By Collage Video | | Functional Fitness, Suzanne Andrews | Read more

Osteoporosis Exercise Myth Busted

by Suzanne Andrews

Scouring the internet the other day, I was amazed to find an incredulous osteoporosis exercise claim. 

Some misinformation I came across is "ankle weights are dangerous for people with osteoporosis." 

Not correct.  Not only is the person who wrote that misinformed, they are doing people with osteoporosis a disservice.  Without going into all the medical jargon: here's the skinny on ankle weights with osteoporosis.  

Evidenced based exercises that my physical therapy and occupational therapy colleagues (and yours truly) teach patients in therapy sessions utilize ankle weights. Using weights with osteoporosis is not a contraindication. Quite the opposite. 

Your bones react to stress you place on them and that reaction is increased strength and cellular density.  Simply put - weights are a good stress and ankle weights help make your bones stronger.   

You have to be the judge as to how much weight you place on your ankles.  If you're just beginning, you can start without any weight and increase to 1 lb as you get stronger.  Gradually increase the weight according to your tolerance level.  

If you have osteoporosis, it's  also vital you strengthen your balance to prevent yourself from a fall and fracture.   Here's an exercise to give you stronger balance that is taught in physical therapy.  

STRONGER BALANCE (from Get Stronger Bones DVD)

Find a straight line.  
March slowly lifting your knee and making sure to place one foot directly in front of the other on the line.  
Land so your front heel is touching your back toes.
Reverse going backwards.  Do 1 set of 12.
It's harder than it looks!   

ADVANCED

In therapy, we will grade up a patients exercise program when they are increasing their skills.  One of the ways we do this is to have them perform the exercise on an uneven surface such as the grass.  Being a little off balance when you do this actually kicks your balance muscles and balance (proprioception neurons) into high gear and gives you stronger balance!   

If you're unsure of your balance on an uneven surface, make sure to have someone standing right by you for safety.

 

FUNCTIONAL FITNESS: GET STRONGER BONES 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.

Leg Exercises

by Suzanne Andrews

3 Easy Leg Exercises (Including Leg Stretch) You Can Do Without Any Equipment for Firm Leg Muscles

Do you have two legs…check.

Do you have a bathroom…check.

Do you have a kitchen…check.

Without screaming, crying, equipment, pain and frustration using simple leg exercises techniques and a feel good leg stretch, you going to improve your leg muscles to the point of as good or better than they were 10 years ago with these simple leg exercises. 

The first obstacle to overcome is time. We all insist we don’t have any. With these simple leg exercises, you don't need any extra time - just incorporate them into your activities of daily living.  

LEG STRETCH (Bathroom) 

  1. Next time you’re about to take a shower and waiting for the hot water to come up… do a leg stretch. Just like the runners do prior to an event. Hold on to the vanity counter, bring your heel to your buttock, grasp your ankle and hold for 20 seconds. Repeat on the other side. Now you're shower should be ready.  
  1. While brushing your teeth, place a heel on the ledge of the tub and lean forward just enough to feel a little pinch in the hamstring. Repeat on the other side. This leg muscle stretch also helps alleviate back pain.  

By practicing good hygiene every day, you incorporate a little leg stretch routine into it and wa -la, you’re stretching every day, improving blood flow and flexibility which will just plain make you feel more awake and alert.

LEG STRENGTH EXERCISE (Kitchen) 

  1. Next time your'e waiting for food to heat up in the microwave, place both hands on the counter edge for support. Squat down as far as you can, making sure to not let your toes go past your knees and placing the weight on the balls of your feet, raise and lower as many time as you can. This will activate your calf and thigh muscles.  

Waiting for the coffee maker or oven? Again with both hands in the counter edge for safety, squat again staying flat footed and press up using the heel. Do as many as you are comfortable with. This will activate the hamstring and buttock muscles.  Hidden benefit to you?  Besides lifting your butt and firming your legs, you can decrease back pain too.   

All of these leg exercises WILL strengthen leg muscles regardless of your age. Your leg muscles don’t know how old you are. They just react to whatever forces are placed upon them and get stronger and more flexible in the process. By incorporating these leg exercises into your routine, you've added joy to your life because a healthy body is a happy body.

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

CLICK HERE TO ORDER TOTAL STRENGTH AND CONDITIONING ON DVD

Healthiest blessings, 

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 is Insomnia?

by Suzanne Andrews

 Do you often wish at night, "help me sleep!" There is not a specific amount of hours of sleep that is considered "normal." Therefore, doctors define insomnia as inadequate sleep that prevents normal functioning. Left untreated, insomnia can have a negative impact your health. The side effects of insomnia include obesity, heart attacks, strokes, hypertension and diabetes.

The Problem with Sleeping Pills

Sleeping pills are often used to treat insomnia. Whether you are using over the counter pills or those prescribed by a doctor, you should proceed with caution. Over the counter medications are not recommended for long-term use. They can cause dry mouth, difficulty urinating, daytime sedation and constipation. Prescription sleeping pills can cause even more serious side effects. Prescription pills are known to be habit forming in some people, cause daytime sedation, headaches, memory impairment, allergic reactions, and impact ability to do normal daily functions such as driving. 

BEGINNER'S DYNAMIC YOGA WITH SUZANNE ANDREWS

 Meditation Versus Medication for Insomnia

Meditation has emerged in recent years in the Western World has a novel approach to treating insomnia. In a 2010 study conducted by Jason Ong and David Sholtes of Rush University Medical Center, it was reported that patients who suffered from chronic sleep deprivation were able to reduce incidences of insomnia by regularly practicing meditation. According to another study that was at SLEEP 2009, the 23rd Annual Meeting of the Associated Professional Sleep Societies, meditation helped alleviate chronic insomnia in the study participants. The researchers discovered that total sleep times, sleep latencies, sleep quality and efficiency as well as wake after sleep onset improved in patients who meditated consistently.

Why Does Meditation Alleviate Insomnia?

It is believed that meditation is an effective treatment for insomnia because meditating puts your brain into what is called an alpha state. Normally, when you are awake going about your daily routine, you are in a beta state. When you are in a beta state, your intuitive side is turned off and you are moving about quickly, jumping from one task to the next. Thinks of chaos. However, when you are asleep or daydreaming, you naturally go into an alpha state - you let go, relax and rely more on your intuitive side. Meditation allows you to achieve the alpha state without having to necessarily go to sleep or dream. You are able to achieve alpha state consciously and willingly.

The process of accessing the alpha state through meditation breaks down the barriers that are preventing sufferers of insomnia from sleeping. Studies show that meditation relaxes and de-stresses these patients, which in turn allows them to achieve quality sleep - all without the need for medications and their nasty side effects. I suffered from the side effects of sleep medicine going through college getting my therapy degree.  Medical school is very stressful!  That's why I decided to see about natural methods and after lots of research and success utilizing these sleep techniques on my patients, I designed Help Me Sleep: Beginners Yoga for Insomnia

Sleep great tonight naturally with Help Me Sleep Yoga for Insomnia designed by PBS TV's Suzanne Andrews. Help Me Sleep program is therapeutically designed to help you get to sleep and stay asleep. FREE preview now:

Help Me Sleep Beginners Yoga for Insomnia 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.

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.

Stay in Touch

Information

210 W. Parkway, Suite 7, Pompton Plains, NJ 07444 ● © Collage Video ● Exercise Video Specialists ● Fitness Videos and Workout Videos ● 1-800-819-7111 / 201-464-4921 ● Collage@CollageVideo.com

From Our Blog

  • Vacationing Without Neglecting Your Fitness Routine

    Hello Fitness Family! Allow me to introduce myself, my name is Kate and I am an employee at Collage Video. I am passionate about maintaining a healthy lifestyle; however, my body has had its struggles keeping up with the level... read more

  • American Flag Caprese Salad

    This recipe was found on the Food Network and is courtesy of the Food Network Kitchen Photo By: Matt Armendariz We find the Food Network's American Flag Caprese Salad to be the perfect compliment to any 4th of July party!  Although it's a... read more

  • Important: Notice Regarding Our Shipping Policy

    To all our Customers, Please take a moment to review the following change in our return policy. We currently accept any DVD, opened or unopened, to be returned within a 15-day window after delivery.  Effective July 1st, we will continue... read more