Functional Fitness with Suzanne Andrews

Posts in the Wellness category

Relax This Way to Burn Fat!

by Suzanne Andrews

(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

CLICK HERE TO ORDER!

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.

Stressed?

by Suzanne Andrews

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.

By Collage Video | | exercise, Functional Fitness, holiday, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

Is This On Your Christmas List?

by Suzanne Andrews


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.

By Collage Video | | exercise, Functional Fitness, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

Are You the Best You Can Be?

by Suzanne Andrews

As I walk along the Florida beaches thinking about how lucky I am to be able to see my family all around me, I can’t help but appreciate the little things.

Being able to walk, to talk, to breathe and to laugh.

Yesterday, I treated a patient who had no legs from diabetes (2) complications. (60 % of people with diabetes lose a limb).  

Her name is Melinda and she is 56 years old - and what an incredible woman she is.

When I got near her room I could hear the familiar sound that is always associated with Melinda -laughter.

There she was - sitting on her bed surrounded by 2 church friends, who were so captivated by the amusing stories being shared by Melinda, they barely noticed me enter the room.

Melinda has this amazing ability to lift people up, put smiles on their faces and make them feel good about the world - even if she is facing tough times.

“Have you always been so uplifting?” I asked.  “No,” she responded.  “When I had two legs I was always miserable.  I never listened to the doctor when he told me to stop eating junk food.  And exercise? Forget about it! How I wish I had my legs to go for a walk now.” 

Which brings me back to the amazing attitude change from Belinda. We’re working on getting her arms and abdominal muscles strong enough so she can transfer into her power wheelchair independently.

It’s hard work and she is so cooperative with her therapy sessions. But the amazing thing is; before arriving at the rehab facility and despite all that she has to deal with, Melinda has created a life of happiness and giving for everyone she comes in contact with.

I left her after an hour of providing her with her exercise treatment, but as I went back to document her session for Medicare, I had tears in my eyes - not tears of sadness but tears of joy and thankfulness.

After all I have two legs and can walk.  I'm no longer focused on them being a size skinny, but instead, being a size healthy because that’s what we at Functional Fitness strive for.  The media has brainwashed too many women to feel like if they’re not a size tiny, their not attractive.  Hog wash, I say!  It’s is better to be a size healthy, than a size skinny! 

http://www.collagevideo.com/products/functional-fitness-total-strength-and-conditioning-with-suzanne

What about you?  What are your health hopes and dreams?  To have enough energy to play with your grandkids?  To be able to have strong legs to go on a cruise or sightsee?  To have a strong core so you have better balance and not become one of the 11 million people who fall every year, or to have strong arms to be able to reach into cabinets without pain?

You can achieve all those things. Never give up your dreams and always strive to be the best you can possibly be!

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.

By Collage Video | | cardio, exercise, Functional Fitness, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

Stop Craving Junk Food

by Suzanne Andrews

3 Fast Ways to Stop Craving Junk Food 

Would you like to fall in love with delicious healthy foods you never knew existed? Try eating for functional energy and see the pounds melt away!

Do you have a sweet tooth or crave chocolate? Maybe you love desserts, or maybe you prefer salty potato chips and fries.  In either case, when you overdo, you're stuffing your body with calories while depriving it of real nutrients.

The holidays are coming and while junk food is fine in moderation and on special occasions, what about those cravings that hit you at the most inconvenient times - or, worse, the cravings that just never seem to go away at all?

Improbable as it seems, they can be tamed. Here are three proven strategies for ending junk food cravings.

Tip 1: Control blood sugar spikes and crashes

Never skip meals; recent studies have shown that dieters are more likely to binge on junk food if they haven't eaten in several hours.

To really knock out cravings, combine a healthy fat with some protein and a fruit, like a tablespoon of peanut butter on apple slices. It will be more nutritious and more satisfying than the junk food your body is asking for.

FUNCTIONAL FITNESS: TOTAL STRENGTH AND CONDITIONING WITH SUZANNE ANDREWS

Tip 2: Avoid artificial sweeteners and MSG

When we eat sweet-tasting foods, our bodies produce insulin which makes us store fat. (If you have to use sweetener, try Stevia type substitutes which is what I use).

These findings were reported in the British Medical Journal in 2004, along with the result of eating foods sweetened with artificial sweeteners: deprived of the real sugar it was anticipating, the body experiences stronger sugar cravings at the next meal.

MSG (mono sodium glutamate) a flavor-enhancer found in many prepared foods has also been linked to incessant food cravings, including the infamous 'Chinese restaurant syndrome': you eat the food, then feel hungry an hour later. (It should be noted that many Chinese restaurants now offer MSG-free foods.) Other foods, such as canned soups, contain MSG.

Eat natural foods you prepare yourself. (You can make a big batch and freeze it in portions on the weekend to save on prep time during the week). Don't consume too many diet sodas. Instead, hydrate with water infused fresh (or frozen) fruit.

Tip 3: Cheat (but only a little.)

If you find yourself fixated on a craving that won't go away, give yourself permission to indulge a little. But have a glass of water first to help fill you up before you down your treat. In the long-run, it's better to have that half-cup of ice cream (but make it low calorie ice cream and eat it slowly) than to keep denying yourself and obsessing over it.

Simply adjust your plan to include more exercise that day, or take away extra calories from another meal to compensate. If weight loss is your goal, do both.  With the urges in control, you will soon have all the functional energy needed to be at your best weight ever!  

P.S Want 2 More Fast Tips to Stop Cravings? Watch the 1 minute video!

 

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 | | Functional Fitness, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

Ever Feel Like You Don't 'Fit In'?

by Suzanne Andrews

If you've ever felt like you just don't fit, you're special! Growing up, I never fit in. Everyone was smoking in high school and I never did, so I stayed away from the "smoke pit" where people socialized. I was sipping mineral water at parties while others drank themselves into oblivion.

I don't swear either, unless I'm really mad! So I guess I was not one of the "cool" kids. I skipped 3 grades in high school, loved business, the arts and the only high I got was from exercise. I was different and bullied constantly because of it. Even beat up. The point I'm trying to make is don't worry if you are different, that just means you're NOT a sheeple. You're a people - a born leader!

Let others know it's OK to be different. Share this message with your friends, family and social media!

Order Total Strength & Conditioning Workout HERE!

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, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

Using Weights Speeds Weight Loss

by Suzanne Andrews


Why Using Weights in Your At Home Workouts Speeds Weight Loss

Don’t have tіmе to go to a gym or the mоnеу for a mеmbеrѕhір? Transform your рhуѕіԛuе with weight bearing workouts. In as little as 30 days, it’s possible to lose two dress sizes if you include weights in your at home workouts. Consistency and a sensible diet are key. 

By uѕіng just a simple set of dumbbells and ankle weights, you can strengthen all major muscle groups when following the instructions in the Functional Fitness with Suzanne Andrews Total Strength and Conditioning DVD. Weights also strengthen уоur stabilizing muscles which help with balance when walking or climbing. In fасt, you rесruіt mоrе muѕсlе fіbеrѕ while performing exercise with weights. Dumbbells also activate nerve activity which boosts your mind and muѕсlе соnnесtіоn for improved реrfоrmance of daily living activities.

Best Lower Bоdу Exеrсіѕеѕ for a Firm Butt and Legs

Dеаd lіftѕ, Squats and Lungеѕ wіth dumbbеllѕ аrе аll extremely effective in toning and firming weakened leg and buttocks muscles. Nоt оnlу аrе thеу mоrе comfortable to use than dеаd lіftѕ with a bar, ѕԛuаtѕ аnd lunges with hand weights offer lеѕѕ ѕріnаl compression and pressure on your lower bасk. Nice feature.

You саn реrfоrm саlf rаіѕеѕ by holding dumbbells іn either hand and raise up on the balls of your feet. Sԛuаtѕ аnd lunges target the quads but also work the calves, glutes аnd hamstrings.

Best Uрреr Body Exеrсіѕеѕ for Firm Arms

 

Dumbbells аrе аlѕо very effective in buіlding muѕсlе quickly іn the uрреr bоdу. Single аrm  rows tone and build the bасk muscles, (latissimus dorsi) and rеаr deltoids. They саn also bе uѕеd to build a firm chest аnd toned shoulders. (Think sleeveless dress!) Whіlе реrfоrmіng flat, decline оr іnсlіnе bеnсh presses you create an іnсrеаѕеd range оf mоtіоn thаt  targets the mid, lower and upper chest muscles. Alѕо dumbbells can bе uѕеd tо perform flyes on thе bеnсh аѕ an іѕоlаtіоn mоvеmеnt that really hіtѕ the ресtorals. Thay аrе grеаt fоr toning shoulder muѕсlеѕ as wеll. Sеаtеd shoulder overhead presses are very еffесtіvе, аѕ аrе ѕіdе and frоnt lаtеrаl raises. You can аlѕо do trарezius work by реrfоrmіng shrugs аnd upright rows.

And of course, уоu саn tone thе bісерѕ, triceps, аnd the forearm muѕсlеѕ which helps you carry just about anything with greater ease. Standing alternating bicep curls really help to bring оut the dеѕіrеd arm firmness. Ovеrhеаd triceps extensions are great for reducing that behind the arm flap. Dumbbell hammer curls work both the fоrеаrmѕ аnd biceps.

 

When beginning any workout routine start оut wіth light wеіghtѕ. Thіѕ is nееdеd tо allow аnd the additional stress оn уоur ѕtаbіlіzіng muѕсlеѕ to adjust safely. As you become stronger, slowly build up thе аmоunt of wеіght you lіft аnd over time watch your ability to do activities of daily living become easier.

As you саn ѕее, thеrе аrе many еxеrсіѕеѕ you саn реrfоrm tо buіld strength and endurance wіth dumbbеllѕ. A uѕеd set оf dumbbеllѕ аnd an exercise bеnсh wіll uѕuаllу соѕt under a hundred dollars. Alѕо, this set up doesn’t rеԛuіrе a lot of space. They can easily be рlасеd іn a corner оf a small room or the gаrаgе. Itѕ іmроrtаnt when lооkіng tо tone muscle уоu реrfоrm thе right аmоunt оf rерetitions, pacing and ѕеtѕ so you can lose weight the fаѕtеѕt. With that ѕаіd, be ѕurе tо gеt оut mу other Functional Fitness tips hеrе on mу frее Functional Fitness blog. If уоu wаnt tо work оut аt hоmе, or уоu dоn't have thе money tо аffоrd a gуm, іt'ѕ реrfесtlу fine tо uѕе dumbbеllѕ to lose weight аnd get thе rеѕultѕ at home.

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.

Have Hypoglycemia?

by Suzanne Andrews

How Much Protein Do You Need for Weight Loss?

A Functional Fitness Fan shares her weight loss story…

Dear Suzanne

“Hypoglycemia has been my nemesis, but because of it, I have learned to manage things much better, and have lost 45 pounds!! There is no medicine for hypoglycemia...just old fashioned common sense eating and exercise!!  I was not able to even keep up with your tv episodes, but now I am finding I can do them, even if it is one of the modified versions.

Blessings to you, Cindy.”      

Suzanne’s response…

“Hi Cindy, by doing the modified version you proved that you don’t have to exercise hard to lose weight, just smart. 

Hypoglycemia (low blood sugar) is something I’m very familiar with. Not only as a medical professional; I was diagnosed with it in my early twenties.  I lost over 60 pounds with hypoglycemia and a malfunctioning thyroid. Talk about a double whammy!  Hypoglycemia makes it especially hard to lose weight because you must eat to keep you blood sugar level. Hashimoto’s slows down your metabolism. A turtle has a faster metabolism than me.

Needless to say I had to be very strategic about losing weight safely. A severely restricted diet plan could make you go into a coma. 

So what do you do to lose weight?

Exercise 5 – 6 days a week and eat protein!  Grill it, bake it or use 0 calorie cooking spray to keep it lean.

Good Protein Sources are:

Eggs, fish, yogurt, low fat cheeses and lean cuts of beef.”

High intensity workouts are not recommended for people who have hypoglycemia. A moderate pace of exercises that includes low impact cardio and strength training are VERY effective. Be consistent and you can be two dress sizes smaller next month!

Check out this weeks Functional Fitness 60 second video to find out all the benefits of protein and how much you need to consume for weight loss.

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 Customer Service | | fitness, Functional Fitness, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

7 Benefits of Walking with Arthritis

by Suzanne Andrews

A common myth I hear from my patients with arthritis is, “I can’t exercise because I have arthritis.” Nothing could be further from the truth. Motion is lotion for arthritis. When you move, you produce a lubricant (synovial fluid) that coats your joints and decreases joint pain.  When you use resistant bands or weights, you do double duty by providing your joints with stronger muscles to support your joints and that also helps decrease pain. Pills don’t do everything and with long term use, many medications will cause health problems. Walking is literally physical medicine for your joints. 

  1. Walking Strengthens Your Legs

Stronger legs help you do more than just look great in a dress. Stronger legs help ease knee pain because your quadriceps muscles (in the front of your legs) acts as a shock absorber for your knees. Stronger shock absorption equals less pain.

  1. Walking Saves You Money on Medical Bills

According to the Centers for Disease Control, the average person with arthritis spends $2600.00 a year on medical bills related to arthritis. Walking helps to save you money with less trips to the doctor.

  1. Walking Helps Eliminate Arthritis Pain in Hips, Knees and Back

If you get up in the morning and you feel stiff until you move, you know that movement helps to ease joint pain. Starting your day with a walk is a great way to ease pain because it helps you lose weight. Losing just 5 lbs of fat is equal to 20 pounds of pressure on your joints.

  1. Walking Gives You a Non-Surgical Butt Lift!

Walking contracts the glute and hamstring muscles which helps to lift and firm your buttocks.This is important if you have arthritis because stronger glute muscles (your butt) helps to decrease back pain.

  1. Walking Gives You More Energy

It may seem counter-intuitive to walk if you’re tired, but walking gives you more energy. Joint pain is very tiring to the body and when you start to eliminate the pain with your daily walks, you’ll have more energy.

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  1. Walking Improves Your Libido

Let’s face it, it’s hard to feel sexy when your hips are creaking and your knees are aching. Walking releases those feel good hormones that work better (and safer) than pain pills. With the pain gone from your daily walks, you’ll feel sexier.

  1. Walking Keeps You Active

Walking keeps you doing all the things you want to do: whether it’s spending time with your grandchildren, children or going on a sightseeing trip. So get going and walk the talk! You’ll love feeling better with just a few short weeks of walking.

 

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.

New Year's Motivation

by Suzanne Andrews

How many of us say we're going to wait till Monday or New Years, or after a certain time to start eating healthy and getting fit? Instead of waiting for that perfect date, start now because now is the perfect time for your best health! 

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.

 

 

By Collage Video | | fitness, Functional Fitness, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

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