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.
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.
It seems like you can't turn around these days without hearing about a new colon cleanser or detox diet.
These products and systems claim to remove built-up toxins from the body, promoting better overall health. Some involve fasting, while others involve strict liquid diets.
After numerous studies, there is still no scientific evidence that such approaches are beneficial. According to Dr. Michael Picco, a gastroenterologist at the Mayo Clinic, detox diets and cleansers can actually have harmful side effects.
Despite the claims of companies who sell such products, the human body is actually very efficient at filtering toxins. You have a liver and it works very well. 
However, there are several simple, natural steps you can take to ease your body's burden. Here are some proven ways to rejuvenate your body inside and out.
Exfoliate to Renew Your Skin
You may not know this, but I'm also a licensed esthetician, and that's why I know that exfoliation is a quick and easy way to remove dead skin, improve circulation, promote the growth of new skin cells, and give your complexion a natural glow.
It can be done with an exfoliating skin cleanser, a natural skin scrub made from brown sugar and olive oil, or even a gentle soap and a damp washrag every other day.
Give yourself an overall glow by exfoliating your whole body. Purchase (or make) an exfoliating body wash, or purchase a long-handled body brush and scrub it over your body in circular motions before you bathe.
Both techniques will help clear your pores and get rid of dead skin cells.
Learn to Breathe
Do you ever catch yourself holding your breath? Do you tend to breathe in short, shallow bursts? If so, you can decrease your body's stress level by practicing slow, rhythmic breathing.
This technique, called 'conscious breathing', helps you provide more oxygen to your body. This, in turn, helps your body carry out its tasks more efficiently.
Pick a quiet time, such as before you rise from bed in the morning. Take a slow, deep breath inhaling through your nose. You should see your stomach rise first, followed by your chest as you breathe in, then slowly exhale.
Repeat this for up to 10 times depending on your tolerance level. Over time, you will learn to breathe more correctly throughout the day.
Practice Daily Stretching
Stretching and yoga are beneficial to the mind and body. Not only do they relieve stress and keep the muscles limber, they promote blood flow and circulation.
The experts at WebMD recommend stretching all major muscle groups at least 2-3 times weekly. Stretch until you feel a gentle tug, never to the point of pain.
You can go online to find a good stretching routine or, if you have health concerns, ask your doctor to recommend one that's right for you.
Sweat Every Day
Much as we try to avoid it, sweating is actually great for your body. The best way to work up a cleansing sweat is through aerobic exercise.
As you sweat, your body releases stored fluid. Replace this fluid by drinking plenty of water.
After a week or so of daily sweating and hydration, you will begin to notice improvement in your skin tone, stress level, and sleep quality.
Reduce Consumption of Pain Medication
Our livers were designed to filter toxins from our blood, but there's no need to make them work overtime. Be kind to your body by reducing the amount of over-the-counter painkillers you consume.
Researchers at the University of North Carolina at Chapel Hill found that acetaminophen (Tylenol) can cause liver damage even when used as directed.
The liver function of the test subjects was three times higher than normal after just four days of routine acetaminophen use.
Use Fiber and Water to Promote Digestive Health
Fiber and water are the healthiest colon cleansers available. They are also some of the most effective. Fiber is a difficult substance to break down. It makes your digestive system work hard, keeping it in good shape.
Water is essential for our bodily functions. Good hydration means better skin, better joints, and better filtration of toxins.
For optimal results, try to consume at least 30 grams of fiber daily, and at least six to eight glasses of water. When it comes to cleansing and detoxing your body, there's really nothing better than water. You'll know you're on the right track when the urine becomes nearly clear.
Questions or comments? Visit me at: Healthwise Exercise.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.
How would you like to transform your body and lose weight without living at the gym?
When paired with a healthy diet, exercise is a crucial part of a successful weight loss regimen.
In fact, though diet is important, some experts believe that exercise is even more important when it comes to losing weight and warding off disease. The two main reasons being, when you exercise, the perspiration you produce cleanses toxins from your body. Second, your muscles continue to consume fat molecules (calories, fuel) well after you’ve stopped exercising.
So how much should a person exercise each day? Health benefits can be achieved with 20 to 30 minutes of low-impact cardio exercise, five times a week.
It’s a simple concept, you must consistently exercise every day because you eat every day. If you eat and don’t exercise, fat builds up and…you know the rest.
Just think, Michael Phelps the Olympic swimmer, would consume 12,000 calories a day during training. That’s 6 times more than our recommended daily intake which is about 1800 to 2000 calories. But look how thin he is. He torched nearly all fat content in his body from swimming literally miles a day. Exercising.
But while some people exercise to lose weight, others simply want to improve their health and keep their joints flexible. Others want to get in peak condition for sports.
In short, the amount of daily exercise you need depends on what your goals are.
Exercising for weight loss
If you're exercising to lose weight, you might have to work up your daily activity to 45 minutes or even an hour.
An example of a good weight loss routine would be 30 minutes of moderate-intensity cardio, like speed-walking integrated with strength training as shown here in Suzanne Andrews Arthritis Walking Workout DVD.
When you do strength-training, be sure to work different muscle groups each day so that each group has time to recover before you push it again. Example, groups from the waist-up one day, groups from the waist-down the next.
Use lighter weights and more reps to develop lean, toned muscles and maintain a slender look. Use higher weights and fewer reps to build bulkier muscles for a thicker look. Ladies, no need to worry about getting bulging muscles, you don’t have the amount of testosterone in your body to develop the large muscles you see in body building competitions.
Exercising for health.
Experts agree that just thirty minutes of low or medium impact aerobics five times a week is all that's needed to reduce the risk of certain diseases and promote longevity.
This can easily be obtained by going for walks after dinner, or riding a bicycle instead of driving your car for some of your daily errands.
If you're new to exercise, it's okay to start slow. Studies have shown that your body will benefit even if you have to break up the thirty minutes into smaller chunks throughout the day. Be sure to allow yourself time to achieve results. You didn’t fall into weakness and excess weight overnight so it won’t be overnight to get back to where you want to be.
The key is to get your heart rate up to a level that will strengthen your cardiovascular system. Again start slow and work your way up. It’s called exercise, not torture.
A good rate of maximum heart rate is 70% for beginners, 80% for moderate and 85% for advanced. As a general rule, you can determine your maximum heart rate by subtracting your age from 220.
For example, a 40-year-old would have a maximum heart rate of 180. They would get the most benefit from maintaining a heart rate of 90 – 126 BPM while exercising. Walking is great, but it needs to be a brisk pace to induce increased heart rate and deeper breathing. A stroll through the mall is not going to qualify.
Exception: If you’re on blood pressure medications, you need to check with your doctor what your target heart rate should be.
Exercising for extreme fitness
Some people train for two or more hours each day. These are typically experienced athletes who are already in good condition, but who want to shape their bodies into peak performance machines.
This level of training is usually done for a few months and takes real dedication leading up to an athletic event. After the event, the athlete returns to a more normal workout routine.
Before you start an extreme fitness regimen, speak with your doctor to make sure there are no underlying health concerns that could be made worse by such a routine. You’ve likely heard the stories of guys who went full blast their first day out after little or no exercise for months or years. Ambulance rides are not cool.
Also, extreme fitness regimens are typically a combination of cardio and strength-building exercises.
When you're starting out, get guidance from a trainer or someone else who has experience with the program to make sure you maintain proper form and minimize the risk of injury.
Exercising for older adults
It's important to stay active at any age. Older adults benefit greatly from regular exercise. Your muscles don’t know how old you are. They simply react to whatever forces are placed on them by getting stronger and more durable. Period.
The US Department of Health & Human Services advises older adults to get 2.5 to 5 hours of moderate to vigorous exercise each week.
If health conditions make this difficult, the person should get as much exercise as possible.
Muscle-building exercises are helpful for older adults, as are exercises which improve flexibility and balance. A regular stretching routine is fantastic for increasing flexibility and injury protection.
FUNCTIONAL FITNESS: ARTHRITIS RELIEF WALKING WORKOUT
Suzanne Andrews Arthritis Walking Workout DVD transforms your body without living at the gym.
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.
BEGINNER'S DYNAMIC YOGA: RELEASE STRESS & LOSE WEIGHT 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.
Losing weight is very difficult for many of us, but it ultimately boils down to numbers: Eat fewer calories to lose more pounds. If we could figure out how to lose calories, the pounds would quickly follow.
It's easy to reduce your calorie intake when you know how to do it right. You don't have to feel deprived, and you don't have to starve yourself. In fact, you can cut your calories easily and painlessly. These helpful tips will teach you how to lose calories - and weight - starting now.
Lose Calories with Healthy Substitutions
You don't have to give up your favorite flavors, you just have to make healthier substitutions. Let's say you're having a craving for something rich and chocolaty. If you satisfy your craving by downing a pint of chocolate ice cream, you will have added several hundred calories to your daily intake.
But if you pick up a healthier alternative, like a sugar-free fudge pop or some reduced fat chocolate pudding, you will get the chocolate flavor you crave at a low caloric cost.
Other good substitutions include low-fat dairy products instead of whole milk products; lean cuts of meat instead of fattier cuts; air-popped popcorn or rice cakes instead of chips; trans-fat-free margarine instead of butter; and whole fruit instead of fruit juice.
Lose Calories by Eating More
Yes, you read that right! When you consider how to lose calories, eating more isn't the first strategy that comes to mind. But studies have shown time and again that you can control your appetite by eating smaller, more frequent meals.
This approach reduces your calories in two ways. First, it keeps you from getting too hungry. Excess hunger is the number one reason why people stop dieting, and it is also a leading cause of binging. When you control your hunger, you can control your calorie intake.
Second, small meals keep your metabolism active. You will lose calories as your body burns through them faster. This is a near-effortless way to reduce the number of calories you eat, and burn the rest!
Lose Calories with Daily Tasks
Ever wondered how to lose calories while being productive? Many of us don't have time to devote to long workouts, but you can burn off extra calories while you run errands and do chores or do a quick conditioning workout in the morning to speed your metabolism for the rest of the day.
Lawn work and gardening burn a surprising number of calories each hour. Depending on what you do and how much you weigh, you could burn up to 700 calories an hour just by working in your yard.
If you have kids or pets, take them to the park! An hour of swinging, sliding, and Frisbee catching will get rid of 300 calories or more.
When you run errands, use the stairs instead of the elevator. Park at the far end of the parking lot when you visit stores. These are small changes that add up to big rewards.
Lose Calories with Yoga
Yoga is a great exercise for beginners. It builds strength, increases flexibility, and helps prevent heart and metabolic diseases. People often ask me how I lost 60 pounds. My first step was incorporating yoga into my routine and that's why Beginners Dynamic Yoga was my first PBS TV special.
Yoga is also a fantastic stress reducer and I'm living proof as it helped me get through a divorce after a 15-year marriage. (Happily, remarried now). It encourages our bodies to stop hanging on to excess calories in the form of fat. If you make yoga a part of your daily routine, you will notice physical and emotional benefits right away.
Start by doing 15 - 30 minutes of yoga each day. Don't let the more advanced poses scare you off; even yoga masters had to start somewhere!
Now that you've learned how to lose calories without depriving yourself, it's time to put these ideas into practice. Try to make one small change per week until you've grown accustomed to your new lifestyle. After a few weeks, losing calories will be a piece of (low-fat) cake!
Love and healthiest blessings,
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.
4 Carbs to Lose Fat and 4 Carbs to AVOIDThis is unfortunate, because fiber has many health benefits. It helps regulate bowel movements, prevents blood sugar spikes and crashes, and keeps your digestive system in good shape.
You can easily increase your fiber intake by adding beans to your diet. Nuts are another good choice. The protein in these foods will help control your hunger, and
the fiber will help promote efficient digestion.
Start by eating a half-cup of beans with your meal, and a handful of nuts as a between-meal snack.
Whole Grains: To avoid blood sugar peaks and valleys, switch from refined bread products to whole grains. Your body has to work longer and harder to digest whole grain foods and convert them into energy, thus you avoid the quick peaks and crashes you get from refined carboydrates.
High-fiber whole grains also tend to satisfy your hunger for longer periods of time, helping you avoid between-meal cravings. Start your day with a cup of
whole-grain oatmeal sprinkled with flax seeds for added fiber.
Fruits and Vegetables: Fruits and vegetables are some of the healthiest foods you can consume. Not only are they nutrient-dense, they also contain a significant amount of fiber and water.
In fact, the United States Department of Agriculture recommends 2-4 servings of fruit and 3-5 servings of vegetables each day. The Center for Disease Control also reports that diets rich in fruits and vegetables can help prevent diabetes, cancer, and other diseases.
Try to incorporate a variety of colorful vegetables into your diet. If you're concerned about eating too much fructose (natural fruit sugar), stick to low-glycemic
fruits such as berries, cherries, apricots, grapefruit, and apples.
Dairy Products: Dairy products are a good source of calcium and Vitamin D. Unfortunately, they can also contain a lot of fat and lactose (milk sugar). Control your fat intake by switching to 2% cheese and 1% milk. Low-fat yogurts and string cheese snacks are other tasty dairy choices.
If lactose upsets your stomach, or if you just want to consume less of it, look for lactose-free dairy products instead. They contain all the calcium and vitamins with
less of the sugar.
Sugar: Ah, the dreaded s-word. What's so bad about sugar anyway? It contains empty calories, but it's not so terrible when consumed in moderation. Sadly, the modern Western diet approaches sugar with anything but moderation. Many processed foods are full of added sugar.
Even foods that don't taste particularly sweet might contain sugar as a flavor enhancer. Sugar is also used to improve the flavor of many low-fat foods. With so much sugar in our diets, is it any wonder so many dieters suffer from unstable glucose and constant carb cravings?
When it comes to avoiding sugar, do the best you can. Save sweet treats for special occasions, and practice portion control. Don't rely on artificial sweeteners, as these have been proven to increase sugar cravings in some individuals.
Also, remember to watch out for hidden sugar in your foods. On an ingredient list, sugar can masquerade as high fructose corn syrup, sugar alcohol, sucrose, dextrose, and lactose.
White Flour: Like sugar, simple carbohydrates like white flour are quickly processed by your body, leading to rapid rises and falls in your energy level. Worse, highly refined flour products have very little of the fiber or vitamins your body so desperately needs.
You can add more fiber and nutrition to your diet by trading white bread, rice, and pasta for their whole-grain counterparts.
Also, try eating yams, skins and all, instead of starchy baking potatoes. You will find that these healthier choices leave you more satisfied and less likely
to keep eating past the point of satiation.
Fruit Juice: Fruit juices are high in sugar and calories, but low in fiber. It's much healthier to eat the fruit than to drink only its juice. Plus, many juices are made from "fruit juice concentrate" - another misleading term for added sugar.
After you exercise, try rehydrating with a bottle of water and a piece of fruit. This will give your muscles the quick energy they need to recover, but with the added
bonus of fiber.
Alcohol: Unlike food, alcohol is quickly absorbed by the body, passed through the liver, and distributed into the bloodstream. Spikes in blood glucose, and the
corresponding crashes, are very common when alcohol is consumed.
Also, alcohol is full of calories that don't benefit your body. According to the National Institute on Alcohol Abuse and Alcoholism, alcohol can also hinder your body's ability to absorb nutrients, and can leave you dehydrated.
If you wish to drink alcohol at a special event, forget about sugary mixed drinks and wine coolers. Opt instead for a diet-friendly white wine spritzer, a lite beer, or a
shot of rum in a Diet Coke. Be sure not to overindulge; alcohol is notorious for lowering inhibitions, and might make it harder to say no to unhealthy food choices.
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.
(Week two of Functional Fitness with Suzanne Andrews three month FREE Fat Burning Series)
Who would have thought that you could get a firm belly while you relax? It's possible with the help of yoga. Yoga has a two-fold effect on our bellies. First, it reduces high stress hormones that lead to weight gain. Stress-induced weight gain often results in excess belly fat. Reducing your stress level can also give you a flatter belly, trim hips and thighs and lower your risk for many diseases.
To focus on your mid section, look for a yoga routine that includes triangle to firm your love handles and other postures that work the abdominal muscles. See the video here for three of the best fat burning yoga poses. Try it and you’ll feel all your muscles firming up.
Lose weight with yoga try:
Beginners Dynamic Yoga for Stress Release and Weight Loss
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.
My Christmas Gift to You for Stress Relief…
With all the added demands, Christmas can be stressful. I give you this gift of stress relief (script from Beginners Dynamic Yoga for Stress Release and Weight Loss).
Put on some quiet music, light some candles and record this or invite someone you are comfortable with to recite the following in relaxed, calm voice.
“This is your time to yourself. Be here right now with me: in mind, body and spirit. Inhale and allow your belly to expand. Let love enter and fill your entire being. Now feel your chest rise. Exhale slowly through your mouth. Now tighten your forehead, clench your lips and squeeze your cheeks. Hold for 3 seconds. And now relax all of your facial muscles. Relax your forehead, your temples, your eyes, your cheeks, your nose, your lips and your chin. Your mind is relaxed, your eyes are relaxed, and your forehead, cheeks and lips are free of stress.
Inhale through your nose and slowly exhale a long breath through your mouth. Squeeze the muscles in your neck, your shoulders and continue down along your arms and hands. Inhale with a belly breath, feel your belly rise before your chest expands. Exhale slowly for 3, 2, 1. Tense the muscles in your chest. Hold. Relax your chest. Let go of tightness. Inhale and release with a forceful exhale. Tighten your abdomen. Relax all of your abdominal muscles. Picture a butterfly in the pit of your stomach. This butterfly feeds from negative thoughts. Allow the butterfly to take your negative thoughts and set the butterfly free. Release all negative energy from your body. Your stomach feels completely relaxed.
Inhale clean, vibrant energy. Exhale sorrow and any problems that you may be experiencing. Stiffen your hips, your legs, feet and curl your toes. Hold. Relax your hips, legs, feet and toes.
Your entire being is in a state of blissful relaxation. Know and feel all of your anxieties leaving you. You are free, no longer enslaved by anxious thoughts. Know that you are a very special person with the ability to let go of whatever has troubled you. Feel the warmth of relaxation blanketing your mind, renewing your body and soothing your spirit. Your spirit feels free now; free to restore yourself to a state of well-being. You now know that you can let go of stress and find profound peace deep within yourself knowing that you are in control of your life’s choices. Your mind is relaxed, your eyes are relaxed, your forehead, your cheeks and your lips are free of stress. You are calm and comfortable. Visualize yourself feeling and looking decades younger.
Do this every time you are faced with temptation. Breathe in the strength that is within your spirit. Exhale and know you are strong enough now to make healthy choices.”
Supercharge your weight loss motivation and stress release with Beginners Dynamic Yoga for Stress Release and Weight Loss.!
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.
If you were to be honest with your Christmas list,
You wouldn't need Santa to know you exist.
You'd wish for more energy and a better night’s sleep.
You’d wish your best health was yours to keep.
You’d ask for quality time with family and friends
Without having to wear those expensive depends!
You’d wish to be to bend down without pain
And have stronger arms to pick up your grandchildren again and again.
Let me support your life with your best functional health
Because feeling functionally fit gives your body wealth.
We save you heart attacks from those expensive doctor bills
And help you not need all those pills, pills, pills.
So let's get you started – don’t hesitate.
Get started now, 40 or 80, it’s never too late.
Functional Fitness is good for your soul,
Better than Santa bringing you a lump of coal :)
With love from my team, and of course me,
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.
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