Functional Fitness with Suzanne Andrews

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Tight Schedule?

by Suzanne Andrews

How to Get a Tight Body in 30 Minutes a Day! 

Do you have a schedule so tight that it’s enough to choke a horse?

As a television producer and host of Functional Fitness, I don’t have enough heads to put on all the hats I have to wear throughout the day: so I really do get how your day can be busy. 

Yet if you were to email me, I’d respond immediately and if you phoned, the tone in my voice would convey that I’m not in a rush to get to the pile of never-ending things to do.

Why? Because you’re important and so is your health. That’s why I now end every episode of Functional Fitness with, “thanks for taking the time to be with a very important person – YOU!

I’ve learned to do things immediately or otherwise my “to do” pile gets out of hand.  So what does this have to do with working out on a tight schedule?  Everything.  You need to put YOU in the “to do” pile. No “ands,”  “ifs” or “buts” about it.

But you don’t have time right? If you can squeeze in 30 minutes today, tomorrow and the next until it becomes a habit, you’ll feel so much better! That 30 minutes of purposeful exercise takes years of your looks, adds years to your life and more importantly life to your years.

What do I mean by purposeful exercise? By doing 30 minute workouts that help you function at your best, rather than workouts that make you want to scream!  Instead of “I must get through this killer workout so I can be a size skinny,” how about changing your mindset to “I must do a functional workout to be able to go sightseeing on that trip I’ve got my eye on, or I want to get totally strong and conditioned for __________ (you fill in the blank by thinking of something you want to accomplish).

By working out with purpose and doing an exercise program that is realistic, you’ll accomplish the one most important part of getting healthy naturally: consistency.  In addition, a 30 minute workout leaves you with enough energy stores to do everything else you have to do. So take 30 minutes and make your day, your year, your life!

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 I lost the Weight

by Suzanne Andrews

Prevention Magazine Full Interview with Suzanne Andrews

How much did you weigh at your heaviest?

I was 186 pounds after giving birth in my 30's and since I'm only 5 foot 2", that's an uncomfortably large size. I had a background in fitness so I thought I'd just get the weight off right after giving birth.  But there was one big problem, weighing that much was painful!

 What made you decide to make a change in your habits?

Every step I took was excruciating. At 5’2″, I was putting a tremendous strain on my knees and hips. The simple act of walking was an arduous task. Walking places a force of 3 times your body weight on the critical joints of your body and I got bursitis in my hip which was very painful.

What did you do for exercise when you just started out?

At first I thought exercise was out of the question. I could barely see my toes; being able to touch them was a fantasy. Even having a background in fitness wasn't enough. It wasn't until I began working with a Physical Therapist as a Therapeutic Exercise Specialist that I realized exercise was the one thing I needed to do to get rid of the pain! I was so impressed with the results that I got a degree in rehab and when I'm not filming my PBS series, Functional Fitness with Suzanne Andrews®), I'm treating patients all over the country with the latest medically proven moves for specific conditions.

 My favorite saying to them when they say they can't exercise because they are hurting is "one day longer is one day stronger with Functional Fitness!" (They've been cleared to workout by their doctor). Since weak abdominals can cause back pain, non movement causes arthritic joints to increase pain: stiff shoulders cause frozen shoulder, a weak butt and tight hamstrings can cause back ache. You show me a fit, strong body and I'll show a happy body. Show me a weak body and I’ll show you a sick body.

 Did you know there's actually a condition/diagnoses that I treat called, "Generalized Weakness." That condition causes a host of diseases.  It's not easy getting to your healthy state, but so worth it! With that being said, there wasn't anything out there for an overweight, unfit person to do.

I also have a background as an esthetician (skin care and make-up artist). While working in New York City at CBS TV, a psychology guest told me meditation could help. I was skeptical. At first I didn’t understand how a sedentary activity like meditation could help me to lose weight. It was not long before I discovered the secret—during meditation your mind is the CEO and your body the dutiful employee.  Because the first step to weight loss begins in your mind. By meditating and visualizing myself at my goal weight, I designed an exercise program that a heavy person could do. I started exercising sitting down so I wouldn't hurt my hip and gradually progressed to a more challenging standing level. Little did I know I was designing the context of my PBS series. I was the first person to design exercises with modifications that included seated and standing levels - I even have walking workouts you can do seated!

What was a typical week of workouts like?

First, I would meditate (every day) for 10 minutes and visualize myself at my goal weight in an outfit that I wanted to wear right down to the color of the outfit and what I would be able to do without all that weight literally weighing me down!   I would do 30 minutes of chair exercises and two to three times a week I would incorporate weights into my routine. I had health issues from a previous car accident (back and neck problems) and had to work-out out without causing further damage. I remember the day I started doing the workout standing up. I felt lighter and had more energy when I woke up that day and so I thought, why not see if I could do standing low impact moves? I kept going until what you see on the TV today, two to three fitness levels demonstrated by myself and an expert guest or two.

What did you change about your eating habits?

Weight loss is 50% diet, 50% exercise and 100% determination!  I needed every ounce of determination when I decided to get some pre -packaged frozen meals to get me started losing weight. When I first saw the tiny amount, I thought I was going to starve!  Yet, when I didn't die from starvation and instead just kept losing weight, I knew the food was enough to sustain me. I'm Italian, and my entire family has weight issues. We love to eat. So the biggest change about my eating habits wasn't just downsizing portions, it was downsizing the excuses and realizing that even little snacks add up. 

How much do you weigh now?

Now I'm a healthy 125 lbs. It was never my goal to be an unhealthy stick.  I'm a woman. I have hips and a bust. Years ago in my 20's, I was swayed by the unrealistic images you see in the media. Well, now I am the media and have the opportunity to educate women that instead of striving for an unrealistic size 2, strive for a size healthy! I remember speaking with some beauty/fashion CEO's about the unrealistic portrayal of the ideal stick thin image in my younger years in New York City. They replied "women don't relate to real women, they want a model thin women to look up to."  If you read the letters I get from my viewers, you'd know they were dead wrong! I am real.  I am a women and proud to be a healthy role model for real women who want to be real healthy.

How long did it take to reach your goal?

I lost 2 - 3 lbs a week.

Are you comfortable using your full name in this article for Prevention.com?

Yes.  Suzanne Andrews. Founder, Functional Fitness with Suzanne Andrews, PBS TV and president of healthwiseexercise.com

How old are you?

If you put in Suzanne Andrews in the Google search engine, you'd see people actually google Suzanne Andrews age.  I'm proud to reveal I'm 53 years young and owe my age to Functional Fitness!

Where do you live?

I live in Florida, but spend a lot of time travelling throughout the US teaching my evidenced based exercises to help others take back their life and be healthwise –exercise! It’s always a thrill to see how Functional Fitness helps them.

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 Worst Exercise Mistakes

by Suzanne Andrews

That saying, "bite your tongue" means to not say anything. That can be very difficult for many of us at times. If that were a literal statement, I would come back from the gym with a swollen tongue! (LOL),

Why? Not any everyone appreciates advice and some people get downright mad so I keep my mouth shut. It doesn't matter that I'm giving free medically proven advice medical insurance pays physical/occupational therapy agencies a hefty fee for.

I see so many people doing exercises that can either hurt them or not help them. If you're doing your workout and wondering why you're not getting the results you need, today's tips can help you reach your desired goal.

1. MOVING TOO FAST

When strength training you must move through the movement slowly. This means a slow controlled movement when lifting and lowering weights. You will get fitter FASTER! Medical insurance wants us rehab therapists to get our patients off caseload quickly and in most cases in 30 Days. And our patients come in very weak. So we have to get them strong quickly and safely. Science proves that lifting slower is more effective. (I'll spare you the science details, but if you want to know email me!)

2. THINKING YOU SHOULDN'T USE WEIGHTS with ARTHRITIS or OSTEOPOROSIS.

I just had a DVD reviewed and while it got 4 out of 5 stars, I know if it was reviewed by a Physical or Occupational Therapist it would have gotten 5 stars. The reviewer was not aware that using hand and leg weights with arthritis helps to [decrease pain] in the joints or that weights improve bone health. I don't blame her as she does not have the training that physical or occupational therapy professionals have.

This brings me to mistake number 3. Of course if you have arthritis and you're having a flare up, common sense, which I know you have, tells you to lay low.

3. FITNESS ADVICE FROM SOMEONE OUTSIDE SCOPE OF PRACTICE

This one is going to surprise you. Many people think that MDs know everything about exercise. While very knowledgeable about diseases, medications and diagnoses, MD's get very little exercise training. Physical and Occupational Therapy practitioners get 3 - 6 years of training, depending on the degree. On top of that they have ongoing training requirements and teach exercise all day to people with all kinds of medical complications.


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 Fitness Has Nothing to do with Exercise!

by Suzanne Andrews

 

Most people think you have to exercise a lot to stay in shape, but the real truth is fitness has very little to do with exercise. Motivation has everything to do with exercise yet we often lose our motivation right when we need it the most. Here's what you can do to stay motivated to lose weight.

Set goals and be realistic. You didn't get out of shape and heavy overnight so don't expect to look like an athlete overnight either. Take your time and set short term goals first. Set up a strategy for what you are going to eat from now on. Notice I didn't say "diet." Diets are for losing weight right before the high school reunion. You need to change your life style to become fit and healthy, so figure out all the healthy foods you like, the serving size you are going to stick yourself to and maintain it from now on. Well, okay, forever does sound final. I mean who can go without chocolate or birthday cake forever? It's okay to give in to little indulgences once in a while. Notice the key word is 'little' and 'once in a while.' One thing you don't want to do just once in a while is keep track of your progress. You need to be vigilant and this means more than just weighing yourself once a week. Journal how much further you were able to walk, run or bike today compared to last month. How much has your blood pressure been reduced? Getting functionally fit is just like a road map, you need to stop and get your bearings to make sure you're still heading in the right direction.

Don't expect perfection out of yourself. If you compare yourself to celebrities or people who have exercised for years, you are setting yourself up for disappointment. Don't do it. Celebrities have the luxury of a schedule that allows them to exercise for months before a movie is made. Not to mention that they have maids, personal assistants, hair stylists, cooks, and personal trainers. That's why they look like they do on film. Their motivation for staying beautiful and in great shape is that they have to bring home a paycheck.

Speaking about a paycheck, being functionally fit is like putting money in the bank because you have less medical bills when you invest in your health.  Need more motivation? Compare yourself to you, or the way you used to be. As long as you keep at it, one day at a time, you will get results. The human body responds to whatever you throw at it. If you ingest donuts and ice cream regularly, your body reflects it. If you throw healthy foods and regular exercise at it, it will look like it. Period.

Motivation can come from inside or outside. Get support from family and friends. Join a team sport organization or email me (suzanne@healthwiseexercise.com) and I'll help motivate you! You can find my email at the end of this. 

Speaking of time, we are so busy it's tough to find the time to exercise. Stop and think about how much you watch TV. Think about the shows you watch and whether or not they are getting you towards your goal in life.  If you watch only 2 hours of TV every day that's 14 hours a week or 56 hours a month. The average American watches 151 hours a month. That's insane. Multiplied by 12 months equals 75.5 days of sitting, doing nothing, learning nothing, goals and dreams being ignored. Talk about lost productivity. Don't ever tell me you don't have time.  We all make time for what's important and I can't think of anything more important than your health.  

Vary your workouts so that they don't become monotonous. What kind of workout? Think about what do you like to do that takes physical activity and do it often? Do you prefer working out in the privacy of your own home? Try fitness DVDs. How about the great outdoors? Join a walking group. Do what exercises you enjoy the most and mix in other activities often enough so that it stays interesting yet still achieves your goals.

If you are sick and tired of being sick and tired, then staying motivated won't be such a chore. But if you are starting to work out for the first time in your life all I can say is, please, don't ever give up. You are headed for a happier place in body, mind and spirit that once you achieve it, you'll probably wind up writing articles just like this one to your friends, family or co-workers telling them how you took the difficult road and worked your way past the worn out shoes and perspiration to get to where you are now, feeling alive, strong, durable and invincible. I know because I lost over 60 pounds and am never going back to the plus size rack with plus size health problems.

So what are you waiting for? Get a move on.  Thanks for taking the time to be with a very important person - YOU!

Healthiest blessings,
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.

Three Life Lessons

by Suzanne Andrews

What You Must Know to Get Through the Tough Times

I wrote this when my youngest son was little. It stemmed from a patient responding to my coaxing her to exercise, "what would you know, you've probably never been sick a day in your life!"  (Nothing could be furthest from the truth). 

My son is in college now, but the message is timeless and it can help you get through tough times...

The teacher who influenced me the most didn't produce a scholarly curriculum or carry out formal daily lesson plans. Even though he often wishes to, he is unable to assist me with my day to day operations. Yet, he motivates me day after day to reach beyond what I thought I was capable of and surpass it. Every new day, he continues to teach, to inspire and to influence my life in a way I never thought was humanly possible. He weighs a mere 68 lbs and proudly stands 4 feet 3 inches tall. He is my son, the child that several doctors predicted I would not be able to conceive.

Lesson One: A Ray of Light From Darkness

At the age of 10, I was placed in the terminally ill section of the children's hospital.  At the age of 20, I again overcame odds and beat a severe infection in my right ovary that affected my reproductive system. At the age of 24, my left ovary was removed and for the third time, emergency surgery saved my life. However, there would be one more emergency surgery and this one would bring great joy. My son's triumphant arrival by C-section on a memorable day in spring taught me to believe in the unexpected and to never give up hope.

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Lesson Two: Appreciate the Little Things

To this very day, I marvel at my son's accomplishments and realize how important it is to praise not only his efforts, but also other people who come across my path in life. My son has taught me that the simplest joys in life; laughing, listening and loving are the best gifts we can give and receive. As he continues to discover life's daily events with sheer fascination, I feel privileged to have the opportunity to reflect on his newly acquired knowledge and see the sparkle in his beautiful innocent eyes. Each fresh new moment I spend with him offers the most enriching learning experience I have ever had. He's taught me to believe that I can be a compassionate mother, a loving wife, an inquisitive student of life and a better person who has the ability to make wise choices.

Lesson Three: Choose Healthcare, Not Sick Care

One of those choices is keeping off those extra sixty pounds that once wore on me like a backpack full of rocks adding stress to every joint in my oversized body. Now I'm not talking about being a size 2, I'm talking about being a size healthy. My dear son made me realize that "love thyself' is not just a cliché. By getting in shape, you are essentially saying to all those that love you, "I love myself enough to take care of my health and I want to be around a long time to share my life with you." When we commit to love our body, we make wholesome choices and feel free to discover the restorative powers of good health. From the moment you realize you love yourself enough - a paradise lost is regained. Those seeds of wholeness - given to you at creation are within you. When you are discouraged, just look at your creation, your little miracle, and know the motivation to make healthcare a priority is within you!

Keep those letters coming as you motivate me!

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.

10 Ways to Look 10 Years Younger

by Suzanne Andrews

Here are Top 10 Exercise Moves to Make You 10 Years Younger

Prevention is always the best cure, and by adopting 10 simple anti-aging exercises into a functional fitness routine to increase your strength, flexibility and heart health, you can reverse your age by ten years. These exercises target areas of the body that frequently suffer painful and debilitating degeneration if not properly stimulated -- especially knees, hips and shoulders.

A recent study conducted at the Lausanne University in Switzerland entitled "The Exercise -- Anti-Aging Connection" firmly concludes that "Regular physical exercise is a cornerstone in the anti-aging game."  Other studies prove that your cells actually get younger with exercise and it's a lot less expensive than plastic surgery!

  1. Toe Touches - Lift your arms above your head and slowly bring them down in a graceful arc until you touch your toes. Hold for 10 seconds. This helps you to increase and maintain your range of motion so you continue to bend down without pain. Repeat this exercise to increase the range of motion in your spine and legs.
  2. Balance Exercises - Lift your arms above your head again, but this time rise up on your tip toes and stretch up as far as possible. Hold for 5 seconds. Gradually lower your arms to shoulder level while finding your center of balance. Then slowly lower your arms as you sink down on your heels. Repeat until you feel centered. This will help you maintain your inner balance and avoid accidental falls.
  3. Shoulder Stretches - Stand up straight and extend your arms behind your back. Clasp your hands behind your back. By 'unlocking' the muscles in your shoulders, you have more flexibility to reach high shelves and remove objects without causing strain.
  4. Hip Circumduction - Put your hands behind your back and stand on one foot while you raise the other a few inches and point it forward. Slowly rotate your foot in a circular motion. Stand on both feet again, then repeat the motion with the other foot. This strengthens the muscles that surround your hips to help protect against hip fractures.
  5. Squats - With your hands extended straight out, do some simple squats to strengthen your torso muscles and improve your balance so you can easily get in and out of cars.
  6. Resistance - Place your hands against a wall and lean your body at an angle while on your tip toes. Feel your calf muscles and your upper body strengthen. This resistance helps to strengthens bones against osteoporosis.
  7. Shoulder Stretch - Rotate your shoulders in a circular motion to increase lubricant in your joints and decrease joint pain.
  8. Tricep Extensions - Sit up straight in a chair, place your hands on the arm rests lift yourself up 15x to increase your upper body strength.
  9. Plyometric exercises - Stand on one leg with arms slightly behind your body. Propel your body up as high as possible, reaching up your arms and springing from your legs. Perform 3 times in rapid succession, then lower your foot and repeat on the other side. This "Michael Jordan" move creates the kind of explosive energy boost that maintains the muscle power that we lose as we age and is good for carrying suitcases.
  10. Core muscles - Now that all the outer muscles are warmed up and flexible, it is important to set the 'core muscles' that support your body's framework. Stand up very straight with your feel planted firmly on the ground. Contract your abdomen by imagining you are drawing your belly button down to the base of your spine. Once you have the bottom muscles set, imagine there is a cord coming from the center of your chest pulling your breastbone up. Naturally allow your shoulders to fall back as you look up. Breathe normally while you hold this position and tighten all of your outer muscles around your core muscles. Maintain full body tension as long as possible, then relax them all at once. Repeat numerous times, noticing how your body tightens a little more with each repetition.

Once you have completed your routine, rest for a moment and allow your heart rate to return to normal. Also drink a glass of water to help remove any toxins that your body naturally releases when exercising to further enhance the anti-aging effects of your functional fitness.

 

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 to Stop Diabetes Now!

by Suzanne Andrews

Do you ever feel like you're the main character of a country and western song? Your rent is overdue, you hate your job, the truck broke down and now your doctor says you've got diabetes. Yee-Haw! No wonder we are stressed to the max.

Just to clarify- bear with me here - your body communicates with itself using chemical messengers called hormones. Several organs in the brain and body produce hormones that flow to other organs through the blood where these messages are received and the corresponding organ responds by producing another hormone that fixes a problem detected by sensors in your nervous system that alerted the brain in the first place.

Insulin is a hormone. It chemically dissolves sugar molecules in the blood so that they can be converted into the energy that powers the heart, organs and muscles.
Diabetes comes in two types. Type one is usually hereditary. The autoimmune system in your body goes haywire and attacks the cells in your pancreas that produce a hormone called insulin. Without the sugars being broken down you won't have much energy.

Type two diabetes is caused by the pancreas not producing enough insulin hormone even though the brain keeps signaling it to. If you have a faulty pancreas you are at a higher risk of type two diabetes and need to take steps now to not aggravate the situation. It is unfortunate to have either type one or type 2 diabetes, but if you have type 2, you are at an advantage because you can actually stop diabetes from attacking your body by implementing your own plan of attack. But first I'll explain why it is so vital that you pledge to take charge of your health from this day forward.  And because this is a serious disease that I treat in rehab therapy on a daily basis, I'm not going to beat around the bush because lives are at stake!  If I can help you know the facts, maybe I can help you.

Diabetes is one of the leading causes of blood vessel disease and heart disease giving you two to four times higher a chance of dying from heart disease. Another shocking fact is that people with diabetes have a sixty percent higher chance of having one or both limbs amputated!

Thirty minutes of exercise a day is vital for your health and survival. Exercising with diabetes literally gives your body physical medicine as working out with diabetes actually helps to stabilize your blood sugar. Your body also has receptors in them and if you are overweight, the receptors that help normalize your blood sugars don't work properly. So weight loss and increased activity is a must. 

Own Your Copy of Stop Diabetes Now!

The Benefit of Physical Medicine?  

Side effects include more energy, stable blood sugar, improved circulation, longer lifespan and you get to keep your legs. In the case of diabetes, it really is use it or lose it. As an occupational therapy practitioner, I often find the biggest challenge is motivating my patients with diabetes to exercise. Sadly some don't take the advice and eventually I am called upon to teach them how to use a sliding board transfer from their wheelchair to their bed because they no longer have legs. Use your arms, use your legs, and get your circulation going!  I know this may not sound pretty, but it is heart breaking to see people who could have saved their legs if only they used them while they still had them.

Diabetes is a silent killer and slowly attacks your body without you even realizing it. When diabetes advances even further, you can lose your eyesight. The choice is so simple. Eat right and exercise. Make sure to choose exercises that don't involve isometric movement - these are exercises where you tense up a muscle and don't move your joint. Whether you have diabetes or pre-diabetes, a fitness and nutrition plan is crucial.

If you have pre-diabetes you can make the right choice now to to not be one of the 800,000 new cases diagnosed in the US each year. That's 91 people every hour. The more you exercise with diabetes, the less dependent your muscles are on insulin, so even if your pancreas isn't producing much, that's OK, it doesn't need to. Working out when you have diabetes keeps your blood sugar and body in balance. Since exercise controls diabetes from attacking your body, exercise is a must when you have diabetes. I've never had a patient tell me they enjoy their blindness or amputation. But after you work out, you feel good!  And you deserve to feel good. Just make sure that your blood sugar isn't under 100 when you workout. 

So keep your mind on the bright side of things and don't become the subject of a sad country and western tune. You can live a full and active life after all. Yee haw! 

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.

Feta Cheese Salad

by Suzanne Andrews

Calcium Recipe: Feta Cheese Salad Recipe for Osteoporosis!

Thought calcium was just in cheese? Learn what other surprising foods have calcium in this Feta cheese salad to help you get stronger bones and beat osteoporosis.  Suzanne Andrews takes you into the kitchen and shows you all the ingredients in this calcium rich salad.  Bone appetite!

Suzanne Andrews, Occupational Therapy Practitioner/L

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, practice, Recipe, Suzanne Andrews, Wellness | Read more

4 FABULOUS WALK MOVES for STRONGER BONES!

by Suzanne Andrews

Do you know that Osteoporosis is known as the silent disease because women don't know they have it until they get a bone density test which is usually done after they fracture a bone!  As important as it is to work out when you have osteoporosis, it's equally important to know what movements are safe for thinning bones. 

If you have osteoporosis, one of the things to remember is to make sure you don't round your back. Some of my patients that I have on my caseload fractured their back bending down in the shower.  Yes, if you have thinning bones, fractures are not always caused from a fall.  Fractures can be caused from the wrong move. You're better off investing in a $10.00 reacher so you can pick up items without rounding your back.  In the mean time, bone building exercises are vital for bone strength.

Since walking for bone strength is easy and fun, it's a good option for bone health. Sometimes those Spring showers can stop the best of intentions of going for a walk outdoors so if you don't have much space in your home, here's four fabulous walk moves for you to get stronger bones in a small space.  Enjoy!

Healthiest blessings,

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.

Tips To Stay Young

by Suzanne Andrews

 Four Fascinating Functional Fitness Facts You Need to Know to Stay Young
  1. After age 50, you lose 1 -2% of muscle strength per year.  After 60, you lose 3% a year, which comes out to about 4.5 pounds of muscle strength a year. 
  1. Your legs get weaker three years before your arms start becoming weak and that's why you'll notice it's becoming difficult to walk like you used to. 
  1. Your bicep muscles in your arms help you lift stuff and your triceps help you push up to a stand. 
  1. Not all the muscles that are important to move your arms are located in your arms: your latissimus dorsi (located in your back) pulls your shoulders back and your arms to your sides.)  
While strong legs are important, strong arms are also vital for a fully functional life.  With strong arms you can lift your baby/grand-baby out of a car seat with ease, carry in groceries, get items of the top shelf and get in and out of the tub without injuring yourself. 
You don't have to let nature take it course. With Functional Fitness, one day longer is one day stronger! Fight Back with this Functional Fitness move...  
  • Arm and Leg Strengthen and Stretch 
Place one leg forward as shown.  Place back leg on an angle as shown.  Bend your knees and make sure not to allow your knee to go past your toes. Raise your arms to shoulder level.  Hold this position for 5 seconds.  Release the position, stand up straight for 2 seconds and repeat 12x.  
Holding the position for 5 seconds recruits your muscle power and increases your strength quicker.  When you do exercises quickly, you work momentum instead of muscle. 
  • Functional Fitness Challenge 

Too Easy?  Hold a dumbbell.  Start with 1 lb and workout your way up in increments of 1 lb per week as tolerated until you've reached 5 lbs. Bonus! This move will also increase your bone strength and is osteoporosis safe.  54 million people over the age of 50 have thinning bones (Osteoporosis)!  

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.

By Collage Video | | exercise, fitness, goals, Healthy, Motivation, practice, Suzanne Andrews, tips, Wellness | Read more

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  • 4th of July Holiday Weekend Hours

    Dear Collage Video Customers: Just a quick note to inform you of Collage Video's schedule for the upcoming holiday weekend: Our phone and e-mail will close at 3:00 pm (Eastern) on Wednesday July 3rd, and resume at 9:00 am on... 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