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!

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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 Healthier You

by Suzanne Andrews

'Hospital floor or gym floor - where would you rather be?' That's what I ask my non-compliant patients who don't want to do their exercise therapy to make themselves better. 

We often think of medical expenses at a time when we are least capable of coping with them - when we're sick. With healthcare costs increasing, the sooner we plan for our health, the sooner we'll start planning a healthier life. That's what real health care is. The medical model we follow now is more like sick care. So what do we do as we face medical bills looming over us threatening to wipe out our savings?

According to the Employee Benefit Research Institute a man who retires at 65 can expect to live until 83. He will need to have around $65k to $109k in those years to cover insurance premiums and out of pocket expenses.

For women, the EBRI says retiring at 65 and living until 85 will mean she'll need $88k to $146k for insurance premiums and out of pocket expenses which works out to $366 to $608 a month. Both men and women will need these amounts on hand to provide a 50% chance of having enough to cover these expenses. If you're getting $1000 a month from Social Security these costs will eat up about 25% to 60% of those payments alone.

If you have managed to secure a considerable nest egg, good for you. If you haven't, it might be time get some part time work. Besides, retirement is boring. You know, all that rest and relaxation gets old pretty quick.

Here's a novel idea that can save you money on healthcare costs. According to the National Foundation for anti-aging, "most aging is premature." Poor posture, low energy, brittle bones are not aging, but a disease. Sitting around, also known as the Disuse Syndrome causes weakness, frailness and aging at a much faster rate. You can stay out of the health care merry-go-round much better with some good habits. And just how do you do that? Start an exercise program geared towards your needs, abilities or limitations. That means if you have limited mobility, seek seated exercise programs. If your knees are gone, ride a bike or do some gentle exercise programs. If you have asthma, don't take up hiking in the mountains. Start slow and take walks around the neighborhood. It's important to find something you enjoy because you're more likely to do it. The more you do it the healthier you get. If you have arthritis, do an exercise program especially for arthritis and limber up your joints and muscles.

Own Arthritis Relief Walking Workout!

You needn't strive to be an athlete. If you are just getting started, exercise will make you healthier. You'll have stronger muscles to lift things, denser bones to absorb shock from falls and a stronger heart to pump more blood and oxygen to all the organs in your body which makes them all work better. Pills, sometimes necessary, are not always an easy fix and can cause many undesirable side effects and mask the symptoms. Exercise can get to the root of the problem and eliminate the cause. There are countless examples of people who were taking a dozen pills a day that went down to 2, 3 or none a day because of regular exercise.

The healthier you are, the less likely it is you will have to employ the skills and costs of doctors, nurses, physical or occupational therapists and pharmacists for whatever ails you. They worked long and hard to acquire those skills and they can't afford to work cheap. You worked long and hard for your money and you can't afford to lose it all to Twinkies and watching TV. Planning for your health now is better than being a patient in a sick care plan.

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.

The Quick Morning Hunger-Buster Smoothie

by Suzanne Andrews

This is an easy recipe that can be made in minutes, but it will satisfy you for hours to come. It serves up a whopping 6 grams of protein and 7 grams of fiber per cup! Silken tofu adds a smooth texture and plenty of hunger-fighting protein, while the fiber from the apples and berries will keep your digestive system in top form.

The yogurt adds more protein, plus calcium.

What You'll Need:

•    1 cup frozen mixed berries 
•    1/2 banana 
•    2 sweet apples, cored and sliced 
•    1/2 cup silken tofu 
•    1 cup low-fat vanilla yogurt

   Directions:

1. Combine berries, banana, apples, yogurt and tofu in blender.
2. Blend on high speed for two minutes or until smooth.

This smoothie can be placed in a covered container and stored in the fridge for 3-4 days.

Bonus: Build Your Own Smoothie
You can create a custom smoothie recipe that perfectly suits your taste. Here's how:
Custom green smoothies can be made by taking your favorite dark leafy green vegetables (such as spinach, kale, or arugula) and combining them with your favorite sweet-tasting fruits (such as bananas, pears, or apples).

 Add a fruit or vegetable with high water content (such as cucumber or melon) for added hydration. Blend on high speed until smooth.

Hunger-busting smoothies can be created by mixing a few of your favorite fruits with a protein source (such as yogurt or silken tofu). Experiment until you find the mix that works best for you!

Suzanne Andrews Functional Fitness Tip: You can add powder supplements to any smoothie recipe for an extra dose of protein or fiber and protein helps to stabilize blood sugar and stave off hunger.

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.

The Vitamin C Monster Smoothie

by Suzanne Andrews

Smoothies have been all the rage for quite some time, but are they really beneficial to dieters? 

Smoothies help dieters maintain hydration, provide more fiber and vitamins than most foods, and provide plenty of natural fructose, vitamins, minerals, and antioxidants. All of this comes in an easily-digestible form that delivers the nutrients quickly and efficiently.

Here is a delicious smoothie recipes that will help you start your morning with a burst of energy and keep feeling good all day long:

This yummy recipe is a favorite during cold and flu season. It's packed with vitamin C to help your body fight off illnesses. The antioxidants also help rid your body of free radicals that can lead to disease.

   What You'll Need:

• 1 package fresh strawberries, leaves removed 
• 2 ripe bananas, peeled and sliced 
• 1 orange, peeled 
• 1 cup fresh blueberries 
• 1 kiwi, peeled and sliced 
• 1 cup cantaloupe, cubed 
• 2 ice cubes, crushed

   Directions:

1. Peel all fruits and slice as directed. Crush the ice cubes.
2. Place all ingredients in blender and blend on high power for two minutes, or until completely smooth and frothy.
3. Add a little honey for more sweetness, if desired. Serve or drink immediately.

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.

The Ultimate Green Smoothie

by Suzanne Andrews

Smoothies have been all the rage for quite some time, but are they really beneficial to dieters? 

Smoothies help dieters maintain hydration, provide more fiber and vitamins than most foods, and provide plenty of natural fructose, vitamins, minerals, and antioxidants.  All of this comes in an easily-digestible form that delivers the nutrients quickly and efficiently.

Here is a delicious smoothie recipes that will help you start your morning with a burst of energy and keep feeling good all day long:

Green smoothies are packed with rejuvenating chlorophyll and antioxidants that kick the immune system into high gear.
This one delivers several servings of dark green veggies along with sweet-tasting fruits to please the palate. It also contains just enough healthy fat to help your body absorb and use the smoothie's many vitamins.

   What You'll Need:

•   4 leaves of kale, de-stemmed 
•   4 leaves of chard, de-stemmed 
•   1/2  bunch of parsley 
•   1 large aloe vera leaf 
•   3 pears 
•   1 ripe banana, peeled 
•   1 avocado, peeled 
•   3 cups of water

   Directions:

1. Remove stems from kale and chard leaves.
2. Peel banana and avocado. Remove seed from avocado
3. Place ingredients in blender. Add 2 1/2 cups water.
4. Blend for approximately two minutes, or until completely smooth.
5. Drink and enjoy!

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.

Yoga & Weight Loss

by Suzanne Andrews

 

   How would you like to get rid of weight, aches, anxiety and stress from your life with easy, gentle mind body techniques?

   Yoga has become a prominent part of many popular workout routines. It's commonly touted as a cure for everything from stiff joints to breathing problems. But will yoga help you lose weight?

   Meditating seems counter-intuitive to someone who wants to build strength and shed pounds. But yoga has many qualities for weight loss that other programs miss. Here are some of the ways yoga can help you lose weight and increase your sense of well-being.

   Stress Releasing Yoga Burns Calories.

   Yoga puts you in touch with your body's needs. when you practice yoga, you learn to clear your mind of the distractions that prevent you from really listening to your body. By getting back in touch with your needs, you can learn to differentiate between hunger and cravings.

   The more you learn about your body and its amazing abilities, the more you will want to take care of it by avoiding junk food and radical diets.

     Yoga is a real stress-buster. By practicing mindful breathing and quiet meditation, you can bring your mind and body to a peaceful state. This decreases anxiety and can even reduce your body's production of the stress hormone cortisol. Cortisol sends our bodies into self-preservation mode, which translates to increased fat storage.

   Learn to relax and breathe during yoga and you will eventually learn to incorporate those skills into the rest of your life.

   Yoga Helps You Snooze to Lose

   By producing more lean muscle mass, yoga can help you burn more calories even at rest which a great way to speed up your weight loss.

   Yoga Makes You Mindful

   Perhaps one of the most valuable lessons yoga teaches us is the lesson of mindfulness. Yoga practitioners learn how to be "in the moment", focusing on their breathing and their posture rather than worrying about work, family, or other stress triggers.

   You can apply this mindfulness to your weight loss plan as well. Learn to focus on your food and your enjoyment rather than choking down your meals while watching TV.

   By taking your time and keeping your mind on your meal, you will tend to eat less and be more satisfied.

   Remember: you don't need to contort your body into a pretzel to benefit from yoga. As the original modifier of yoga poses who lost 60 pounds, I've seen the benefits of gentle stress release and weight loss yoga first hand.  It just goes to show that slow and steady can help you win the weight loss race.

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 See a preview of  "Beginners Dynamic Yoga for Stress Release and Weight Loss" to learn all you need to know to begin loving yoga and improving your well-being today. 

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.

4 Water Exercise Tips for Weight Loss and Arthritis Relief

by Suzanne Andrews

 

Summer is almost here and we can begin to think about how we look in a bathing suit and how to treat your nagging arthritis symptoms at the same time!

The buoyancy of water supports a portion of your body weight putting less stress on your joints though still allowing for improvement of flexibility.

 

Here are some great water exercise tips to get you started:

1. Water shoes provide safe traction on the pool floor. 

2. Keep the water level at about waist to chest deep. 

3. Move your Styrofoam weights, balls or noodles slowly through the water as this will provide less resistance than faster movements which can become too hard to do. 

4. Webbed water gloves and flippers make great resistance tools for water exercise. 

You’ll likely never work up a sweat when in the pool but still have plenty of drinking water handy to minimize dehydration. 

Own Arthritis Water Therapy on DVD!

Water jogging, forward and side lunges and push ups on the pool steps are all great ways to treat arthritis symptoms at any level. 

To treat arthritis its important to do everything you can to stretch, use weighted resistance either in or out of the pool and be consistent. The body will conform to whatever forces you place upon it. That will translate into stronger muscles, flexible joints and reduced pain in all the places you’ve convinced yourself, “I’ll just have to live with.” It doesn’t have to be that way. So don’t be a big drip, get started today! 

Preview Functional Fitness with Suzanne Andrews’s Arthritis Water Therapy DVD/CD set on CollageVideo.com.

Suzanne Andrews, Occupational Therapy Practitioner

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.

Arthritis Relief Tips

By Suzanne Andrews

Arthritis Relief Exercise 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.

 

 

 

 

Do I have to Stop Drinking Alcohol to Lose Weight?

by Suzanne Andrews


5 Things You Must Know About Alcohol for Weight Loss.
Would you like to permanently say goodbye to your over-sized clothes? We've all heard the cautionary tales about alcohol, weight loss, and how the two don't mix.
There are some very sound reasons to avoid alcohol when you're trying to lose weight. There are also plenty of healthier options for dieters who like a little drink now and then.
Here is a list of the reasons why alcohol can slow your weight loss and affect your weight.

1. Alcohol is High in Nutrient Empty Calories.

   Alcohol contains 7 calories per gram.  Protein and carbohydrates contain only 4 calories per gram, and fat contains 9 calories per gram.
   The difference is that proteins, carbohydrates, and fats pack nutrition into their calories. Calories from alcohol do not provide nutrition, and will not satisfy your hunger. This makes it easy to keep drinking – and racking up a high calorie count.

2. Alcohol Delays the Fat-Burning Process.

   According to Dr. Robert Atkins, the human body burns alcohol before any other fuel source. That means your body will burn off all the alcohol you've consumed before turning to its store of carbohydrates and fat. This can delay your weight-loss efforts, especially if you drink frequently.
   If you can't bring yourself to abstain from alcohol, try sipping wine instead of beer or cocktails. Dr. Atkins considered the most diet-friendly drinks to be wine, hard liquor, or either of the above mixed with seltzer, tonic water, or diet soda. While losing 60 lbs I opted for a white wine spritzer once a week.  The trick is to drink it very slowly and not on an empty stomach.  Have a salad with water first and drink sips of water in between your drink. 

3. Excessive Alcohol Consumption is Linked to Higher BMIs.

   There is a direct correlation between the amount of alcoholic drinks a person consumes during a day, and that person's Body Mass Index (BMI).    According to a study by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), study participants with the lowest BMIs drank three to seven times a week, but had only one drink during those days.
   Participants with the highest BMIs drank alcohol less frequently, but consumed several drinks at a time.    As with any food, alcohol isn't disastrous in small quantities. The real danger lies in overindulgence.

4. Alcohol Ads Are Misleading.

   The latest alcohol marketing campaigns refer to certain alcoholic beverages as "low-carb" or "zero-carb". These campaigns are obviously targeting dieters, who have long avoided alcohol in their desire to lose weight. 
   While it is technically true that straight liquors are distilled and therefore contain no carbs, they still contain plenty of calories and no nutritional value.     Beer and wine do contain carbohydrates, which can lead to cravings and bloating. Mixed drinks are the worst of the lot, as they contain all sorts of added sugar and calories. 

5. Alcohol Lowers Inhibitions.

    When we drink alcohol, our inhibitions go down. This can cause us to make decisions we would never consider while sober. When a dieter's inhibitions are lowered, they may find it difficult to say no to overeating or eating rich foods that are high in calories. 
   Intoxicated dieters might be susceptible to friends' urges to try "just one bite", or their insistence that "just one time won't hurt". Mindless snacking is also common while drunk.
   While the occasional planned splurge can actually help you stay on track to lose weight, alcohol can lead to an unplanned splurge followed by guilt and discouragement.
   It's up to you. The bottom line is that any diet boils down to how many calories you consume versus how many you burn.
   In small quantities, alcohol can be an occasional part of your weight loss plan. Just tread carefully, save the harder drinks for special occasions, and factor the extra calories into your daily total.
Do you have weight loss questions?  Contact me at http://healthwiseexercise.com

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.