Functional Fitness with Suzanne Andrews

Why the Numbers On Your Scale Aren’t the Most Important

by Suzanne Andrews

Does this sound familiar? You get on the scale and yikes!  The number displayed are 5 lbs heavier and all you did was go out for a few dinners last weekend.  How did that happen?  Rather than obsess over the numbers on your scale, think about the numbers of your blood pressure, heart rate and oxygen.

First of all, let’s talk about your oxygen levels.  If you’ve seen my series on PBS, (Functional Fitness with Suzanne Andrews ®) you know one unique aspect all my workouts include are deep breathing exercises.  Some people mistakenly think that if they’re not doing high impact aerobics, they’re not getting a good workout.   Breathing exercises, often overlooked in most workouts are very important.  Why? 

Since oxygen provides fuel for your cells, oxygen helps your metabolism work properly. Oxygen also helps remove toxins from your body and feeds your muscles energy. You can measure your oxygen with a gadget called a pulse oximeter.  If it measures 90 or above during exercise, you’re doing good.  95 or above, you’re doing great!

Now for your blood pressure.  In a perfect world, your blood pressure would be 120/80 while you’re sitting down.  Make sure you’ve been sitting for 5 minutes before you take it. What does that top number mean?  This is when your heart is contracting.  The bottom number is when your heart is at rest.

If your numbers are higher, see your doctor to discuss what needs to be done. This number is a matter of life and death so don’t delay.

Now for your heart rate.  Check your heart rate at rest. If it’s 101 or higher, you have “tachycardia.” The average resting heart rate is between 60 – 100.  The closer you are to 60 beats a minute, the stronger your heart is. If your heart rate is closer to 100 beats per minute, check with your doctor to see what you can do.  Generally speaking, exercise and eating right go a long way in preventing lifestyle diseases.

And that, in my medical opinion, is more important than being a size 2 and worrying about reaching for an unrealistic weight the media portrays to be “ideal.” Being healthy is beautiful! 

Love and healthiest blessings,

Suzanne Andrews

 Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

5 Triggers that Cause Weight Gain

by Suzanne Andrews

I lost 60 pounds after giving birth and have been struggling to keep it off now that I’m in menopause, so I can relate with weight loss being a daunting challenge.  From yo-yo dieting to unrealistic goals and deprivation, people who struggle to lose weight often face an uphill battle. By identifying the triggers that lead to overeating and overcoming them, you will be well on your way to successful weight loss.

1. Stress

People have to deal with stressful situations every day. From hectic work schedules to strained family life and the pressures of the daily grind, stress can wear out even the strongest person. Some who struggle with weight loss use food as a way to ease the stresses in their life. This leads to weight gain, which leads to more stress, creating a vicious cycle that is difficult to break. You can’t get away from stress, but you can learn how to react in stressful situations.

2. Culture

One of the main obstacles to people trying to lose weight is pressure from family. It can be very difficult to eat healthy meals when the family members are snacking on high fat and diet busting high calorie foods. In some cultures, it is a badge of honor to be overweight. Family gatherings such as holidays and celebrations may also lead to the pressure to overeat. Have an apple, soup (not creamy soup) or salad as an appetizer. This will help fill you up so you don’t eat too much.  

3. Time of Day

Does the clock dictate what goes on your plate? Many people eat not because they're hungry, but because they are accustomed to eating at a certain time every day. Others fail to listen to their body's cues and allow social pressures to dictate what they eat. Visualize yourself at your goal weight before ordering your food.

4.  Place

Studies have shown that where you eat has a huge bearing on how much we eat. When you sit down at a table to eat a meal you tend to eat less than if you're sitting on the couch. Eating while doing other tasks such as working at a desk can lead to overeating and weight gain. When eating a meal or a snack, focus on eating only. Attempting to multi-task while eating can cause you to lose track of the amount you're eating and take in too many excess calories.

5.  High Expectations

There is no pill or potion that can make you lose weight.  As a practitioner of Occupational Therapy, I cringe when I see those hyped up claims, “Lose 30 pounds in 30 Days!”  Be accountable and responsible for what you put in your body.  Combine that with exercise and the weight will come off.

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

5 Types of Urinary Incontinence

by Suzanne Andrews

Did you Know There are 5 Types of Urinary Incontinence?

Find out Which One You Have to See if You Can Treat it At Home!

1. URGE INCONTINENCE: you have this if you have involuntary large leaks at unexpected times, including sleep. You also have a strong urgency to void. This can be treated naturally, providing you don’t have a neurological condition like dementia, multiple sclerosis or spinal cord injuries.

2. STRESS INCONTINENCE: if you leak small amounts of urine when you cough, sneeze, laugh or jump you have stress incontinence. (Very treatable without drugs or surgery provided you don’t have a neurological condition as mentioned above). The most common causes are:

• Weak pelvic floor musculature.
• Pregnancy

3. MIXED INCONTINENCE: if you have a combination of urge and stress you have mixed incontinence. Most common causes are:

• Disuse atrophy of the uro-genital anatomy (weak pelvic floor muscles).
• Sedentary lifestyle.
• Non specific engagement of muscle innervation. (Not doing specific exercises correctly for this area).

This is highly treatable without drugs or surgery.

4. OVERFLOW INCONTINENCE: Sudden leaking because of a full bladder. This happens without physical movement. Causes are:

• Fecal Impaction - dry stool that cannot pass out of the body. Caution: this can cause death so see your doctor immediately if you suspect this!

• Weak Detrusor Muscle: ( A muscle that forms the wall of the bladder). Highly treatable with 30 Day Bladder Fix. 

5. FUNCTIONAL INCONTINENCE: Leakage due to inability to reach a toilet because of physical disabilities and/or dementia and tramatic brain injuries. This type is not When a patient has functional incontinence, they are the ones who need adult diapers and pads. 

If you have one of the treatable types of Urinary Incontinence mentioned above, there is no reason you should be flushing your money down the toilet. The average person with Urinary Incontinence spends $4008.00 a year on pads, creams, laundry, soiled clothing, soap and doctor’s visits. Start saving money and preview what 30 Day Bladder Fix can do for you.

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

Why Urinary Incontinence Kills: How to Protect Yourself

by Suzanne Andrews

(Part 4 of My Pelvic Floor Journey)

I remember the exact moment when I realized that I no longer had to worry about having those pesky embarrassing accidents…

“3,2,1,” cued the stage manager as she pointed at me to begin another episode of Functional Fitness with Suzanne Andrews® for Public Television. I was fearful of doing workouts that could cause leaks, but this workout was a gentle stretch so no worries – Until – “ACHEW!”  I sneezed and immediately thought, “Oh no, not now!’  As soon as that thought raced through my mind, I realized that I was dry!  Hallelujah! What a far cry from the first time that happened (that I shared in part two of My Pelvic Journey). My patients from age 30 to 90 were also reporting great progress every week. 

Doris, an articulate 50 year old lady originally came to me for treatment of a fractured wrist. Because the relationship between rehab therapist and patients is a close one, she eventually confided in me that she hurt her wrist from falling on urine.  She leaked, rushing to the bathroom, the floor got wet and boom - down she went and instinctively reached her hand forward to protect herself from the impact. So I immediately added treatment for urinary incontinence to her plan of care.

Fast forward to 30 days later…her sleep wasn’t interrupted by an urgent need to pee. 60 Days later, she could cough and sneeze pee free!  More importantly she was no longer at risk for a fall. Fall prevention is vital because according to Erika J. Mitchell, MD, and numerous studies, “Hip fractures kill,” the 30-day mortality rate after hip fracture is about 9 percent. It rises to 17 percent if the patient already has an acute medical problem. If a patient has heart failure while being treated for a hip fracture, the 30-day mortality increases to 65 percent. And if a patient has pneumonia after a hip fracture, the 30-day mortality increases to 43 percent.”  Because I’m a therapist, everything I teach is evidenced based which simply means research supports my claims.   According to Pub Med, “Urinary frequency, nocturia, and rushing to the bathroom to avoid urge incontinent episodes most likely increase the risk of falling, which then results in fractures. Early diagnosis and appropriate treatment of urge incontinence may decrease the risk of fracture.”

Doris’s plight is an all too common one and thankfully she survived.  My heart goes out to all women who suffer in silence so I’m breaking the silence by offering help with 30 Day Bladder Fix: a medically proven sequence of easy pelvic floor exercises to treat overactive bladder and urinary incontinence naturally.

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

5 Top Foods To Ease Arthritis Knees

by Suzanne Andrews

Help! I Have Knee Pain, but Don’t Like Taking Medicines to Workout

5 Top Foods To Ease Arthritis Knees that Work The Same As Medications!

According to recent studies, arthritis suffers can relieve pain in their knees by eating five unique foods. Each item has the same pain-fighting properties as over-the-counter medications.

1. Red Grapes

Red grapes have a strong compound that eliminates specific enzymes that cause tissue degeneration. Although unprocessed grapes can ease tension around the joints, your pain symptoms will reduce faster if you drink a glass of red wine or red grape juice instead. The pain-fighting compound absorbs quicker in a liquid form.

2. Ginger

 Ginger is commonly used to improve digestion. However, it can also relieve severe knee pain. Studies have shown that a ginger extract reduces soreness after a workout.

3. Soy

 Soy-based products can decrease pain symptoms by nearly 20 percent. Scientists at Oklahoma State University discovered that typical patients will need less pain medications if they eat 40 grams of soy for 90 days. Soy milk and tofu are very effective, but patience is required because the anti-inflammatory properties will not take effect until two or three weeks later.

4. Coffee

 Most over-the-counter medications that treat headaches and cold symptoms have caffeine. According to doctors, caffeine has properties that enhance the effectiveness of painkillers. This is why patients who consume caffeine moderately reduce joint pain by nearly 50 percent following an intense workout.

 Caffeine can also increase your pain threshold. However, if you drink too much coffee, minor health problems may occur. To achieve the best results, drink one cup before each workout session.

5. Fish

 Fish has omega-three fatty acids, which can manage inflammation that is caused by rheumatoid arthritis. At the University of Pittsburgh, 60 test subjects experienced less muscle tension after they consumed fish oil for 90 days. Many of the patients did not take any pain medications throughout the trial.

According to doctors, arthritis suffers should eat about two meals that contain a fatty fish every week. Typical options include trout, snapper, tuna, sardines, and mackerel. If you do not like fish, consider taking a supplement that has DHA and EPA. Consult a doctor before consuming any omega-three supplements because the EPA and DHA can increase the effects of certain medications.

The other 50% of relieving pain is to do evidenced based exercises demonstrated in therapy because they are medically proven to ease arthritis pain.

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

Help I Want to Stop Shrinking in Height But Don’t Know How!

by Suzanne Andrews

On a good day, I’m 5 foot 2 inches tall. I sometimes treat sweet little old ladies who claim that they are 5 foot 2.  What I don’t have the heart to tell them is that they were 5 foot 2 and now they’re 4 foot 8.  I took a medical certification course to see if there is anything us ladies over 40 can do about vertical shrinking and here’s what I learned….

It's been said the two things you can count on in life are death and taxes. It turns out there's a third thing that is nearly universal as we age: shrinking. That's right, most people begin losing height after the age of 40.

Shrinking with age has two major causes. The first is directly related to a combination of gravity and the discs in the back. The second is a disease known as osteoporosis. In both cases, poor posture can lead to an even shorter appearance by presenting a look of being slouched over.

Gravity and Discs

The discs in the back are composed of flexible, fibrous tissue that acts as a lubricant and a shock absorber for the spine. Each of the discs is positioned between two vertebrae, giving the spine the flexibility it needs for bending, twisting and turning.

As we age, the discs lose some of their flexibility and gelatinous nature. They also dry out, shrink and become hard over time. The lack of disc volume results in a natural loss of height in the same way pulling bricks out of a wall would reduce its overall height.

Keeping your bones strong as you age is the smartest and best thing to do for a good quality of life. Since a bone density test is the only way you’ll know if you have osteoporosis (thinning bones) or osteopenia (pre-osteoporosis) it’s important to talk with your doctor to see if you need one.

Other people who should undergo a bone density test include anyone who needed to use corticosteroid drugs for longer than three months, anyone with a family history of osteoporosis, people with chronic arthritis or kidney disease and those who have had any type of hormone treatment in the past. It's also a good idea to have a bone density test if you are a woman who has gone through menopause at an early age, or anyone who has noticed that they've lost at least an inch of height in a short time or who smokes or drinks heavily.

Osteoporosis happens as people age and bones become weaker and more brittle. There are steps to prevent osteoporosis fractures and to strengthen bones in anyone who has already been diagnosed in the early stages of osteoporosis. When a person with osteoporosis falls, bones not only break more easily, breaks can be more severe and fatal hip fractures can occur.

Most people are aware that getting extra calcium in the diet as we age is a good preventive measure. What most people aren't aware of, however, is that weight training also helps to strengthen bones and to keep the onset of osteoporosis at bay. Walking and other weight-bearing exercise is always recommended for overall good health. In addition, training by using and lifting weights a specific way also helps to increase strength and to strengthen bones and build more bone mass.

Because rehab therapists go through years of education and continue that education with medical certification courses using evidenced based techniques that demonstrate not only how much weight should be used, how many repetitions a person should do to see the most benefit, but also the correct speed at which the weight should be lifted for the most bone gain with the least injury risk.  So get going and put a deposit in your bone bank today!

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

I Want to Lose Weight But How Do I Stop Pigging Out on the Weekends?

by Suzanne Andrews

I Want to Lose Weight But How Do I Stop Pigging Out on the Weekends?

Are You What You Eat?

Yesterday I received a phone call from a 95 year old lady who watches my show, Functional Fitness, on Public Television. Considering my audience is from 40 – 70, this was remarkable.  Even more remarkable - she does the standing version, not the seated version. She sounded healthy and vibrant.  She mentioned her secret to a long life was the pride she felt about her kids and no surprise here, she eats right and exercises regularly.

Have you noticed that after a weekend of wolfing down sinfully delicious foods you don’t feel at your most attractive? Maybe even felt “clogged” up? Wise old men (and women) have stated from ancient times that the stomach is the key to good health, i.e., you are what you eat.

You might be surprised at how much better you will feel by just changing your diet. Eating balanced, nutritious meals with moderate fat and caloric intake can help change your whole attitude and give you the energy to make further progress on creating a new you.

Of course, again, it is not all that easy. If it was, then we would all be eating perfectly and not having any fat or other related problems. We all know how tempting unhealthy food can be. For whatever reason, the forces that be decided to make the unhealthiest foods also the most difficult to resist. A chocolate cake, from the standpoint of the health-conscious, is obviously the creation of the devil. Heck, they even have a version called Devil’s Chocolate Cake. (So delicious!)

Remember it’s not about willpower, it’s about want power.

Once you break the habit of overindulging in unhealthy foods, you often wonder how you were able to eat so much of that stuff in the first place. I’m not suggesting to never indulge.  Just do it less, instead of every weekend, plan on every other weekend or even once a month.  Many people say they lose tolerance for excessive sweets or fatty foods once they’ve established good eating habits over a period of time.

Just think of the end result when you are having difficulty dieting or exercising. Do you want to still look and more importantly feel like you got hit by a truck every morning? Or do you want to rediscover the person that you once were: someone you actually recognize when you look in the mirror? By concentrating on the end results, you can work through the inconvenience to get to the results to feel and look years younger!

*If you have chronic symptoms of upset stomach, excessive thirst or feeling like you’re full after eating very little, see a gastroenterologist as soon as possible.

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

I Want to Lose Weight ‘But’ How Do I Overcome My Genetics?

by Suzanne Andrews

I Want to Lose Weight ‘But’ How Do I Overcome My Genetics?

If you want to get into a smaller pair of jeans with the genes you’ve got, this ‘visualization technique’ shows you how!

 Are these the excuses that keep you from losing weight?

• “Both of my parents had weight issues, so there is nothing I can do about it.
• “It isn’t my fault, it’s just genetic.”
• “My family has a history of low metabolism making it hard for us to lose weight, so why exercise?”

Great news! Recent research suggests that obesity is not genetic but learned behavior.  (Being 30 pounds overweight is considered obese). Genetics only play a part in how we react to the environment, not how much food we eat or how much exercise we do.

Each of us chooses whether or not to have just one more cookie or to say yes when asked, “Would you like to supersize that?” We choose whether or not to drive to the corner bakery for a donut or whether we walk to the park. That, of course, is not to say you should blame yourself or beat yourself up over the extra weight. Every single person makes mistakes and has weaknesses.  I’ll be the first to admit my weaknesses are ice cream and chocolate! 

When my husband comes home with ice cream, I melt. It is more difficult to start a fitness routine when your family’s behavioral inclinations have affected you. Daughters of obese mothers are ten times more likely to be obese, and sons of obese fathers are six times more likely. It is not easy to break the behavioral pattern, but you can move beyond that. Who knows, maybe once you start exercising and are fit, others in your family will come to believe that they can do it too. Set a good example for your family and prove to them that none of you are stuck being overweight. How? Consider any famous athlete, like the golfer, Tiger Woods whose ability to visualize exactly what he must do each time he swings his club is paramount to being the greatest golfer of our time.

Visualization Weight Loss Technique

• Close your eyes and visualize yourself at your goal weight while inhaling deep breaths in through your nose and exhaling out your mouth.

• Visualize what outfit are you wearing? Continue visualizing as you focus on slow, relaxing breathing exercises.  (If you have a thyroid disorder, the breathing exercises help to boost your metabolism).

• Now visualize an event you are attending as the slim you. How do you feel?

 Do each step for one minute every day.

 It may be that your particular genetics do in fact make you more susceptible to conditions that cause weight gain to be more likely. Hashimoto’s Disease is one example. (See last week’s blog to learn more).  If you believe you suffer from a genuine medical condition that is associated with weight problems, then get a physician’s advice. Once you are treating the condition, start exercising consistently. With the combination of treatment and exercise, you will be feeling like your younger self in no time and change the course of your life.

Take the next step now with Beginners Dynamic Yoga: Release Stress and Lose Weight where you’ll learn the same guided visualization techniques Suzanne Andrews used to motivate her to shed 60 pounds of stubborn fat!

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

Overcome Weight Loss Resistance!

by Suzanne Andrews

Have you tried to get the weight off and it just won't budge? I can relate.  I was sixty pounds overweight and still have to watch it or the pounds pack on.  Recently, my weight had been creeping up and I just couldn’t understand why. I’ve been doing what I always do; Functional Fitness combined with sensible eating. After six months of really trying, I decided enough was enough, it was time to visit the doctor and so I went to the endocrinologist. Thank goodness I went and wish I’d gone sooner. Could you have the disease that causes weight loss resistance? Physician’s Assistant, Kimberly Shapiro reveals some surprising reasons you’re struggling to lose weight and when to see your doctor.

  If you’re trying to lose weight, don’t give up!  Here’s another important reason to lose weight.

 Fat tissue creates chronic inflammation in your cells. The more excessive adipose tissue (fat) you carry, the higher the level of inflammation and the lower your immune system will be. Fat makes you older.  Aging is not a disease. Aging is damage to your body cells. When you take in more than you burn off, you’re feeding age damaging fat cells to your body. Stress ages your body as well.  That’s why the first thing you should do is find a way to release stress.  For me yoga was the first step.  At sixty pounds overweight, I needed a yoga that didn’t involve contorting into a pretzel and that’s how Beginners Dynamic Yoga for Stress Release and Weight Loss was developed.  It’s the first step to getting the weight off.  Tune in next week for the second step and you’ll be looking and feeling younger!  Do you have a special event you want to look and feel younger for? Let me know.  I’ll help you get there! 

 Healthiest blessings,

 Suzanne Andrews

 Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

Help! I Want to Exercise, “But” I Lose Motivation!

by Suzanne Andrews

How to Get and Stay Motivated!

 If you let a "but" get in the way of losing your "butt," you won't get far towards meeting your weight and fitness goals.  My clients often confide, "Every time I start an exercise program, I lose motivation after a couple weeks."  It's not that these individuals don't know how to exercise - they do. "If only I could keep motivated," these people say, "I could really get my body into the shape I deserve." Such a common problem needs a common solution, and "get over it and get to the gym" doesn't really cut it in this sort of situation.

The truth is that motivation is not something anyone can give to you. Even the most motivating coach cannot make a team play well if the team won’t co-operate. You have to unlock the ability to motivate yourself and that begins with your attitude. If you are filling up your mind thinking about your lack of motivation, you sure aren’t going to get any better. Stop using motivation as an excuse and start telling yourself it doesn’t matter. The health of your body shouldn’t be punished because you are not motivated.   Exercise anyway. You don’t have to be motivated to do some sit-ups or go for a walk. You just have to be willing to do it. Motivation is not about willpower, it’s about want power. What do you want? Weight Loss? More Energy? Better Health. Once you start exercising, you will feel better and then you’ll feel motivated.

The word "Motivation" comes from the Latin verb "Moveo," to move. When trying to get in shape, this takes on a double meaning: you must move yourself internally in order to moves yourself externally, putting yourself into a position to be able to lose weight and get your life on track. The trick is knowing all the benefits and reasons to get up and get moving, then making yourself find a way to feel like doing what you already know is possible.

Motivation comes from within you.  It  can't be imposed from someone standing outside you barking to run faster and harder (well, except in the case of a personal trainer, where it's easy to find motivation from the simple and direct orders of the person you're paying to make sure you work out). Even with the best trainer, you may find that there are days when you just don't want to get out of bed and go to the gym. How can you solve this problem and motivate yourself to take your exercise and fitness seriously?

The first step is to stop using motivation as an excuse, and start telling yourself that whether you "feel" like working out or not doesn't matter. So what if you're not "inspired" to exercise, not motivated to get your heart pumping? Do you think every famous actor or athlete is motivated to get up every day and do their job? (Hint: Are you motivated to go to yours, every day?) The answer is no, they're not. But it doesn't matter. Your health is like a job. Do it poorly and you’ll be terminated. Do it well and you’ll be rewarded.  

The reward is a body that's in great shape, feels healthy and saves you money on medical expenses. Being a healthcare clinician affords me a unique perspective into the health choices people make.   60% of deaths comes from lifestyle diseases!

It doesn't matter if you're motivated to exercise. Nine times out of ten by the time you start working out, the natural endorphins your brain releases will do the job of making you feel motivated, healthy, and excited about the workout you've undertaken. You'll be surprised at how quickly you start to feel the natural endorphins released by exercise. But just like a professional in any field, you can't wait around to be inspired to produce exercise. You're not working toward a paycheck in this situation, you're working toward the most important resource you have in life - your body.

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.