Why Being Thin Can Hurt You

by Suzanne Andrews

We all strive to be thin, unless it happens to your bones.  But when you have osteoporosis, how do you know what exercises are safe and what moves can fracture your spine?

All my life I’ve been concerned with my weight.  After seeing a video of myself at my son’s 2nd birthday, I was amazed how I let myself go.  A very pivotal moment for me:  I decided to get the weight off.  What I didn’t think about was my bones.  By skipping out on calcium enriched foods, I thought I was just skipping calories, but I was really cheating myself out of much needed calcium.

In my 30’s, bone density didn’t seem important, but that was far from the truth. Fast forward to now.  What I see as a medical professional is heart breaking and the catalyst that made me start my show, Functional Fitness on PBS TV.  So many women starve themselves to get thin and miss out on a vital component of exercise – bone building strength training to defeat osteoporosis.    Osteoporosis is known as the silent disease because you don’t know you have it until a bone breaks. What many women don’t realize is their bones are getting thinner as they deprive themselves of calcium rich foods and osteoporosis safe workouts.   Not a week goes by that I don’t meet a 50 something lady who fractured her hand, shoulder or hip. The recovery is excruciating and long.  They swear all kinds of unmentionables at me as I guide them through their exercises that are osteoporosis safe to make their bones strong. I’m not offended because I know at the end of the sessions, they’re happy to be going home strong and healthy.  That’s the lucky ones. 

Hip fractures are often fatal and occur in one out of three women. It just makes sense to help prevent a fracture from happening by increasing your bone density, improving your balance and strengthening your muscles with osteoporosis safe movements BEFORE it happens.  These are scientifically proven movements that are done with specific sequencing and pacing for best results.  So that’s why I designed my newest DVD, Get Stronger Bones with three osteoporosis safe workouts with three levels of fitness. You don’t even have to pay the $400.00 a month co-pay.  No excuses, because you can break more than a promise when you skip your promise to workout.

Start now and don’t look back, you’re not going that way! Questions while you’re doing the workout? 

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.

Stress Buster Weight Loss Techniques

by Suzanne Andrews

Try These Stress Buster Weight Loss Techniques!

When I tell people I lost 60 pounds, they ask, “How did you do it?”   Dieting and exercising weren’t the most important tool that got the results I wanted.” There wasn’t a potion, pill or get fit scheme that worked either. Believe me, I tried them all. 

Without learning how to be confident, especially when life got stressful, I would never have lost the weight and kept it off for 19 years now and counting. 

Since stress raises your blood sugar as much as a candy bar, reaching for a cupcake or glazed doughnut when you’re stressed means you're really getting a double whammy of sugar! Sure, that's what your body wants when you're overloaded with responsibilities, but all that sugar will keep you gaining weight, because excess sugar turns to body fat.

So what do you do when the little stress devil on your shoulder is pushing your hand into the cookie jar?

1. SMILE BREATHING CURBS CRAVINGS

Take a deep smile breath and invite the angel on your other shoulder to guide you to better choices. Practicing smile breaths helps eliminate comfort food cravings and enhances mood. 

To Do: Breathe in through your nose for two counts as you expand your belly, smile and slowly release your smile as you exhale through your mouth.  Feel the tension disappear from your body as feel good hormones are released into your body!

2. YOGA CONFIDENCE POSE

Practice yoga. Not the kind that makes your body yell, 'hey, what are you doing to me, I'm not designed to bend like that!' Here’s a beginner yoga pose that’s been proven to increase confidence.

To Do: Stand with your feet a little hip width apart, reach your hands up as shown. Incorporate three smile breaths while doing the pose and you have instant stress release.

Focus on your accomplishments and recall this feeling of confidence every time you feel stressed. Your mind is the CEO of your health. Treat your health like a job:  treat it poorly and your body will fire you. Treat it well and your body will reward you. 

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

3 Weight Loss Tips for Success

by Suzanne Andrews

One of America's Top Nutrition Experts, Dr. Roy Vartabedian, Reveals 3 Weight Loss Tips for Success in this Video.

Dr. Roy Vartabedian, selected as one of America's top experts by PBS TVs Functional Fitness with Suzanne Andrews, reveals three tips for successful weight loss in this weight loss video interview. 

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.

30 Day Bladder Fix DVD Press Release

by Suzanne Andrews

PBS Suzanne Andrews 30 Day Bladder Fix Pelvic Floor Exercises Top Ten DVD on Collage Video

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.

I Don't Have Time

by Suzanne Andrews

 FREE 20 minute Walk Workout Video for Women Over 40 to Start Your New Year! 

You know what the most popular excuse is to NOT workout? “I don’t have the time.” 30 minutes of Functional Fitness will reduce your chance of getting heart disease, stroke by 40%.  Don't have 30 minutes, here's a free 20 minute workout designed to increase your energy so you can get through the day feeling fabulous!  Really out of shape?  Do the modified level.  No excuses! Why wait till January 1st?  Get started now and enjoy my New Year's gift to you - the gift of health. 

  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.

What’s it Like Behind the Scenes Filming a Fitness Show?

by Suzanne Andrews

As the executive producer of Functional Fitness with Suzanne Andrews®, a PBS TV series broadcast throughout the US and Canada, I don’t see places, I see locations.  I didn’t realize how evident this was until I was looking at a photo of my friend’s daughter and my eyes lit up.  The location was filled with an array of colorful wildflowers.  My friend and colleague, physical therapy practitioner and rehab director, Charlene (who guest-starred on the first series of Functional Fitness with Suzanne Andrews®) saw the gleam in my eye and said, “I know, it would make a great location.” 

And the weather is not merely a forecast.  When shooting at outdoor locations, our shoots live and die by the weather.  We love a cloudy day, but loathe the rain!  What people see as beautiful trees, we see objects that make shadows on our faces so bad the video won’t pass the labor intensive frame by frame inspection by the stations quality assurance engineer.  

There’s a lot of thought that goes into finding the perfect location.  If I’m going to speak on camera, the place must be very quiet.  If we’re filming at the beach and the waves are too loud, I have to do a voiceover in post-production which adds considerable time and expense. 

Some places are worth doing a voiceover as long as the location isn’t populated. When we filmed Arthritis Walking Workout at Butchart Gardens in Brentwood Bay, British Columbia, Canada, (most beautiful gardens in North America), we began filming at dawn before the place was open to the public.  Unbeknownst to us, there were gardeners in the background who decided to exercise along with us!  It took 40 hours of editing to make them disappear from the shot. 

We’ve filmed in the Texas country side, the beautiful mountains in Canada, and fabulous gardens throughout the US.  Our newest DVD, Suzanne Andrews Get Stronger Bones for Osteoporosis was inspired by the stunning settings of the Estate on the Halifax in Port Orange, Florida and the Waldorf Astoria in Boca Raton, Florida.  I love exercising outdoors- the scenery is so motivating. But during the cold winter months, you can’t always get outdoors and yet you can’t let your workout go by the wayside.  Your body needs to be healthy whether it’s cold, raining or snowing. The best gift of all is your health. By not waiting for tomorrow, you gift yourself with the present!

Sending you love and healthiest blessings this holiday season!

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 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.