Functional Fitness with Suzanne Andrews

3 Functional Fitness Tips to Beat Fatigue with these Energy Boosting Tips (Part 1)

by Suzanne Andrews

Fatigue can set in at any time of the day. Maybe you get drowsy after lunch, or maybe you suffer from low energy levels throughout the day. Whatever the cause of your tiredness, you can beat fatigue with these great energy-boosting tips! 

 Functional Fitness Tip 1: Move more, not less. 

Struggling to stay awake at work? You can get energized by stepping outside and taking a casual walk at lunchtime. Dozing off at home? Put on some music and dance around, or do some chores you've been putting off. Movement might seem impossible when you're feeling lethargic, but it will get your blood circulating and that increased energy to all your body cells. It doesn't take long for movement to perk you up, giving you the energy you need to face the rest of your day. 

Functional Fitness Tip 2: Eat small, frequent meals. 

In the past, conventional wisdom told us eating three square meals a day was the key to health. Now we know that eating smaller, more frequent meals is the best way to keep our bodies fueled. Start your day with a nutritious breakfast, and never go longer than 2 to 3 hours without eating something, even if it's just a handful of almonds or a low-fat mozzarella stick. The constant fuel will keep you energized. 

 
FUNCTIONAL FITNESS: TOTAL STRENGTH AND CONDITIONING WITH SUZANNE ANDREWS

Functional Fitness Tip 3: Add magnesium to your diet.

Magnesium helps your body carry out hundreds of tasks, including one very important one: changing glucose into usable energy. If your magnesium level is low, your energy level might be, too. Increase your magnesium by eating almonds, cashews, fish, and whole grain bran cereal. You can also take a magnesium supplement in liquid or pill form. 

Continue reading part II

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 Exercises to Avoid if You Have COPD

by Suzanne Andrews

In pulmonary therapy we advise people who live with COPD (Chronic Obstructive Pulmonary Disease) to perform specific exercises to strengthen their breathing capacity.  While therapeutic exercises are very effective, there are exercises to avoid if you have COPD.

  1. Lifting Heavy Weights or Pushing

While it’s important to strengthen your muscles when you have COPD because weak muscles need more oxygen than strong muscles, you should never lift super heavy weights.  Also be mindful of holding your breath when you lift heavy objects.  That is called the Valsalva Maneuver and can elevate your heart rate and blood pressure to dangerous levels. Instead, exhale through your mouth when you lift light weights as tolerated. 

FUNCTIONAL FITNESS: COPD & ASTHMA WITH SUZANNE ANDREWS
  1. Isometric Exercises

Isometric exercises are when you push against immovable objects. 

  1. Outdoor Exercises in Extreme Heat or Cold

Extreme temperatures can interfere with your ability to breathe because it affects your circulation.  COPD exercise increases your circulation and that’s another reason why pulmonary exercise helps strengthen your breathing muscles. 

If you have COPD, exercise might not be the first thing that comes to mind, but it’s very important to add pulmonary exercises to your daily activities to slow down the progression of COPD and improve your quality of life. To motivate my patients, I monitor their heart rate, blood pressure and oxygen during their exercises. Keep a pulse oximeter handy so you can see how your oxygen level increases as you get fitter. 

 

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.

Fast Food Lovers Guide to Weight Loss

by Suzanne Andrews

If you've seen the movie Supersize Me, where Morgan Spurlock follows a 30 day diet of eating only McDonald's food, you watched as he gained 24 and 1/2 pounds, a dangerous cholesterol level of 230 and fat accumulation in his liver. While it was fascinating to watch, it only offered a one sided view.   

Obviously, if you just eat junk food every day, no matter what fast food establishment you choose, you will gain weight. Along with eating fatty fast foods, Spurlock didn't exercise which contributed to his weight gain.  

That being said, no amount of exercise in the world can protect your body from a constant diet of saturated fats. To remain functionally fit we need to practice good diet and get out there and move. No buts about it! So what do you do when you find yourself at McDonalds? Here's a healthy choice menu to make it easier for you to decide. I wonder what would have happened if Spurlock ate the healthy options and exercised 6 days a week. Now that would be interesting to see...

McDonalds Fast Food Healthy Choices Menu
 
Premium Grilled   8 oz
Chicken Classic   (226 g) 420 calories
Sandwich              10 Grams of Fat

Snack Wrap ®      4.3 oz  (With no dressing)
 (Grilled)               270 Calories
                             10 grams of Fat

Premium                  12.3 oz
Southwest Salad      320 Calories
with Grilled               9 Grams of Fat
Chicken

Premium Caesar      11 oz
Salad with Grilled    220 Calories
Chicken                   6 Grams of Fat

Snack Size Fruit   1 Package
& Walnut Salad    210 Calories
                             8 grams of fat

Newman's Own®  1.5 oz
Low Fat Balsamic  40 Calories
Vinaigrette             3 grams of Fat

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.

Is Stress Making You Gain Weight?

by Suzanne Andrews

Unless you have a magic Genie who does everything for you,  you come across 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 away to ease the stresses in their life. I used chocolate!  This leads to weight gain, which leads to more stress, creating a vicious cycle that is difficult to break.

 BUT you can change the way you react to stress. A patient of mine who has fibromyalgia confided, “ When I’m stressed, I want fattening foods because they make me feel better.”  In reality, fattening foods eaten daily make you feel worse. They lower your immune system, make you gain weight, cause painful joints and a host of diseases.  

When I recommended that  losing weight could make her painful joints go away, she dismissed the advice immediately and blamed everything on the disease. Did you know that just 1 lb of weight causes 4 lbs of excess pressure on your joints? The first step to losing weight is taking responsibility for your actions. Once you recognize and admit what is stopping you from success, you can do what is necessary. 

Simply put - fat is toxic and makes you  old and sick. I'll say that again, fat is toxic and makes you old and sick! Have you ever heard a person who has lost weight say they feel worse and want all that weight back on? 

 

I was 60 pounds overweight and can relate to joint pain and low energy from excess weight. I lost it the old fashioned way.  Now that I'm in menopause, it's coming back.  So instead of blaming everything else, I'm designing a weight loss program for menopausal women and will show you the results in the future. My program includes sensible exercise and healthy nutrition. There is so much unscrupulous information on the internet and as a medical professional, it's my duty to give you accurate, evidenced based information - so you won't ever get "LOSE 30 POUNDS IN 30 DAYS" from me:) 

According to Psychology Today, "25 studies in 26 years confirms that exercise  makes you happier" and helps alleviate mild to moderate depression without the side effects of medicine. Really, if all the benefits of exercise came in a pill, everyone would take it - including myself. But pills cause side effects and can damage your liver so whenever you can improve your health naturally - that's the best and least expensive option. If you're on medication it is always best to see your doctor.  Since I have many doctors who recommend my exercise DVDs, go ahead and inquire if Functional Fitness with Suzanne Andrews is right for you. Let your doctor know that the workouts are on PBS TV and on DVD. (DVD has more footage as we are on tight time constraints on TV).

 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.

Why 95% of Diets Fail (and 6 Ways to be in the 5%)

by Suzanne Andrews

   Would you like to achieve amazing weight loss results while outsmarting your body and still eating what you want? Learn how now in today’s Functional Fitness blog. 

   How many times have you gone on a diet, only to give up because of hunger and frustration before your goals were met? Chances are, you've done this a few times and you've known others who had similar experiences. 

   That's because when you diet, you set yourself up for failure. 

   95% of diets simply do not work. Let's take a look at the reasons why, and then learn how to attain that most coveted goal of all dieters: long term weight loss that leaves you healthier and happier. 

   First, the reasons why most diets fail: 

   Reason 1: Diets are Temporary. 

   A diet is a temporary solution to a long-term problem. Dieters often find themselves thinking in the short-term. "If I can just get to my goal weight," they tell themselves, "I'll be able to eat my favorite foods again!" 

   That's exactly the thought process that leads to failure, because returning to old habits leads to regained pounds. If you want lasting weight loss, stop dieting and make some permanent lifestyle changes you can comfortably live with. 

   Reason 2: Diet is Only One Half of the Weight Loss Equation. 

   Trying to lose weight through diet alone is like trying to swim using only one arm. Can it be done? Yes, if your 20 something and don’t have any metabolism issues. 

   Exercise should be a part of your healthy weight loss plan. Without it, you'll experience a very slow weight loss, or you'll have to cut so many calories that you'll

end up feeling hungry and deprived. Don't do that to yourself. Exercise doesn’t have to consist of insane moves to be effective for weight loss. As a producer of Functional Fitness with Suzanne Andrews on PBS TV, I get to hear lots of feedback from viewers like Julie, a 53 year old lady who emailed me and said, “I started doing your show and at first I thought, the exercises were too slow for me and not fast enough to lose weight but somewhere along the line, something amazing happened.  My clothes got too big, my blood pressure got better and my doctor (who insisted on I do your workouts)took me off my blood pressure medicine!” That’s because all of Suzanne Andrews Functional Fitness programs are medically designed with years of proven results and research in every workout. 

While you won’t find our workouts free on You Tube because all the doctors, physical therapists and occupational therapists who’ve contributed to each workout are highly regarded experts in their field. On the other hand, at only 19.99 a DVD, we make each Functional Fitness program very affordable as you don’t pay the $280.00 plus fee or ($400.00 plus a month co-pay once your deductible is met) that these experts charge for a session with them. The savings in medical bills, pills and sick days far out weigh the cost of your healthy functional lifestyle! 

   Reason 3: Diets are not Satisfying 

   Some diets require you to eat low-calorie foods that contain very little fat. Others require you to eat very small quantities of food. Others encourage you to eat plenty of protein but drastically cut your carbohydrate consumption. 

   None of these diets will satisfy you for very long. The healthiest and happiest eating plans are those that contain a mixture of lean protein, heart-healthy fats, and complex carbohydrates. 

   Add plenty of fiber and water, and your body will be more satisfied with the fuel you put in it. 

   Reason 4: Diets Can be Expensive. 

   Healthy food typically costs more than junk food, but special diet foods can really strain your food budget!

   The expense of special bars, shakes, and supplements is pretty appalling, not to mention unnecessary. Diet plans that require you to buy pre-packaged meals are the most expensive of all, and they often contain additives that can sabotage your weight loss. 

   Don't waste your money on special foods. Get your nutrition through whole, natural foods that you can cook for yourself. Your budget - and your waistline - will be thinner as a result. 

Suzanne Andrews Functional Fitness Tip: Cook a bunch of foods at once and put it in correct size portions.  Freeze what won’t be eaten in 3 Days. You’ve just saved your stomach, your waistline and your budget with preservative free natural foods. 

   Reason 5: Diets don't Easily Fit into Your Lifestyle. 

   Have you ever watched your friends and family eat normally while you had to settle for a liquid or prepackaged meal? Do you spend an inordinate amount of time trimming, weighing, and measuring your food while everyone else digs in? 

   It's hard to feel like one of the crowd when you're following an inconvenient diet. That's another reason why so many dieters give up in despair and frustration. 

   Your lifestyle is an important consideration. Don't choose an eating plan that requires a radical departure from the norm. 

   Reason 6: Too Much Dieting Can Cause Weight Gain. 

   When you go on a diet, your body reacts by squeezing every bit of nourishment from the foods you do eat. After the diet ends, your body still processes food with

increased efficiency, causing you to pack on the pounds even though you're eating "normally". 

   This is a survival mechanism that helped our ancestors survive times of famine. Diets are the new famine, and they can actually leave you weighing more than you did  before the diet! 

   How to Succeed 

   For weight loss to be safe and permanent, it needs to come as the result of a lifestyle change. Find a healthy eating plan you can stick with for the rest of your life. Add exercise 5-6 days a week that doesn’t make you feel like you got hit by a truck or that you have to keep up with a 20 year old. You’ll stick to an exercise plan and won’t injure yourself (which could really set you back). 5- 6 days of working out is best because consistency is key.

   With those bases covered, you're free to live your life without constantly worrying about your diet. The weight you lose will stay gone, and you will enjoy greater health and happiness. 

   You can achieve amazing weight loss results by outsmarting your body with a sensible eating plan and following the program millions of women and men over 40 follow on PBS TV with Suzanne Andrews Functional Fitness

Get started today and be on your way to a happy healthy you.  See results in 30 Days!

 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.

6 Steps to Weight Loss Over 50

by Suzanne Andrews

Has the dreaded "middle age spread" added inches to your waistline? If so, you're not alone. Sedentary jobs and slowing metabolisms cause many middle-aged individuals to gain weight.
It can be discouraging to find that the foods you ate in your youth without a second thought are now making the scale creep higher and higher. But you don't have to take it sitting down! Here are some effective weight loss tips for people over the age of 50.

   1. Skip the crash diets.
When you were younger, your hormones did a lot to keep you healthy. After the age of 50, you will need to focus on good nutrition to get the same effect. Avoid starving yourself or limiting your diet too strictly.

You need vitamins and minerals now more than ever. Eat a variety of colorful vegetables, fruits, lean meats, and low-fat dairy products.

Increase your fiber intake to at least 30 grams a day for optimal digestive health. Dehydration can lead to stiff joints, aches and pains, so make sure you're drinking 64 oz of water each day as well.

   2. Protect your bones.
Calcium deficiency can lead to a loss of bone density and full-blown osteoporosis. Generally Men and Women over 50 and men require 1,500 mg of calcium daily to stave off the loss of bone density. 

IMPORANT TIP:  Vitamin D is crucial for calcium absorption. Men over 50 and postmenopausal women require 400-800 i.u. of vitamin D every day. At the age of 65, this requirement increases to 600 - 800 i.u. per day.

   3. Combine cardio exercise with strength training.
Cardio exercise will strengthen your heart and lungs and keep your joints supple. Strength training exercises counteract muscle and bone deterioration, and can prevent fractures at vulnerable sites like the wrists and hips.
Ideally, adults over 50 should engage in weight-bearing cardio exercises, such as walking or dancing, for 20 - 30 minutes, 4 - 5 times a week. They should also do strength-training exercises 3 times a week.
The appropriate amount of exercise varies according to each individual's level of wellness and fitness. I find that starting my day with a workout sets me up to stay on course the rest of the day.  While it's not' always easy to get up early, the good health results are worth it. 
If you've been diagnosed with low bone mass (osteopenia), get your doctor's approval before doing exercises that require you to bend or twist your spine. That's why in the Get Stronger Bones DVD all the exercises are osteoporosis safe and done at the correct speed for building bone density.

 

   4. Take injuries seriously.
Injuries can affect anyone at any age, but older adults need to take steps to ensure that a simple strain doesn't turn into something more serious.
Exercise is an important part of a healthy weight loss routine, so you don't want an injury to keep you on the sidelines. Exercising too is not recommended and it doesn't produce the best results as your working momentum more than muscle!
If you experience acute pain during or after a workout, take a break and assess the injury. A strained muscle might require a few days of rest, massage, gentle stretching, and an anti-inflammatory medicine like ibuprofen.
Sore joints might need rest, anti-inflammatory medicines ad  any bone injury should be looked at by a doctor. Also, if you have a disease that decreases your body's healing abilities or weakens your immune system, play it safe and go to your doctor for advice.

   5. Get plenty of rest.
Adequate sleep is important for many reasons. It allows your body to rest and renew itself, keeps stress hormones at a minimal level, and helps your muscles and joints
recover after a workout.
While insomnia is a common complaint among older people, it's not a normal part of the aging process.
If you have trouble falling or staying asleep, adding regular exercise to your daily routine can help. Daily exposure to sunlight has also been linked to improved sleep quality.
If you think you might need a sleep aid to help you sleep, try a natural alternative like yoga instead.  Yoga is great at helping people sleep better. Sleep aids make people forgetful and groggy the next day.

   6. Set realistic goals.
Weight loss is possible for people young and old, but the sad truth is that it might not happen as fast as you'd like once you reach a certain age.
Don't expect a rapid reduction in weight. Instead, set a goal of 1 pound per week. Keep a food and exercise journal to track the number of calories you consume and
burn each day.
If you're doing everything right and still not losing weight, talk to your doctor to find out if underlying health problems or medications could be interfering with your weight loss.

You can stop dieting, start eating and start living with Suzanne Andrews Functional Fitness DVDs!

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.

Baby Boomers: & Getting Fit

by Suzanne Andrews

If you're a baby boomer and practice a regular exercise routine, you're one of the twenty percent who do what the other eighty percent don't. If you're one of the eighty percent, you're about to find out several astounding motivational reasons to get a move on.

The number one reason you should exercise is people who do exercise don't need as many pills, machines, doctors, nurses, therapists, specialists, co-pays and prodders as people who don't exercise. If you don't like having all those hands on you at the airport, just wait until you get to the doctor's office. Eeesh!

Some biologists have said that aging has been programmed by evolution to avoid over population of the planet. By exercising you can decide to be one who sticks around longer and let somebody else de-populate for a change. From the age of 45-75 years with weekly adherence to a fitness program, a well preserved 65 year old can outperform a sedentary 25 year old.

As we get older, the tissues that comprise the heart, lungs, arteries and veins weaken. Exercising slows that deterioration by keeping higher levels of blood, oxygen and hormones flowing. Due to increased heart function, nutrients feed all your tissue cells so they can replace themselves instead of dying off and not being replaced.


A study was done for NASA in 1966 to find out the effects of prolonged space travel on humans. Five 20 year old men were assigned bed rest for 20 days. Their aerobic capacity was measured before and after the bed rest of 20 days. All experienced a dramatic loss in muscle tone and aerobic capacity. They became out of shape. After only 8 weeks of serious training all five were able to recover and even surpass their previous starting level of fitness. They got back into shape. Now if you are thinking "yeah, they were only twenty, I'm over fifty," the follow up study gives you food, or exercise, for thought.

The study was repeated 30 years later with the same five men now 50-51 years old. Baseline cardio and fitness levels were measured and were again assigned 20 days of bed rest to simulate "out of shape". Two entered a walking program, two did a jogging program and one chose bicycling. Their exercise programs were slowly increased to a level of intensity for 4 and 5 hours a week exactly like was done 30 years earlier for six months. Then it was time to re-measure their aerobic and cardiovascular fitness levels.

It is no surprise to report that all five middle aged subjects had restored their baseline fitness levels to what they were 30 years before as healthy 20 year olds. So if you think that exercise and fitness is for kids, think of yourself as a 20 year old with 45 years of experience!

Own Younger in 30 Days on DVD!

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.

What You Need to Know About Talking to Yourself

by Suzanne Andrews

What words you tell yourself in your mind matters because they can have a strong influence over your goals.

Positive self-talk, coupled with the right attitude really can make things happen in life. The wrong attitude, however, combined with self-doubting dialogue, can stop you in your tracks and make you want to run home and hide.

This was never truer than one day when I was at a studio in a meeting with department heads and  the head producer said, "anyone have any ideas for a new show that’s unique?”

Well, I had an idea. Scanning the room, it was clear to me that we needed a health series that was for people over 40, but not just your typical weight loss or insane fitness moves show. So I raised my hand and said, “I think one of our challenges is the lack of evidenced based fitness shows available for people over 40.  Sure you have a show for 80 plus but what about the active boomers and seniors who aren’t ready for a rocking chair?

After sharing some facts and figures for the strong need of medically proven exercises that help heal specific conditions, I finished up and sat up in my seat a little bit straighter, proud that I’d made my case so strongly.

Then I waited for a reply. And waited . . . and waited.

That was when my confident pride faded to insecurity. Oh dear God, I thought. What have I done?

You could hear crickets. Rarely did this group not have an opinion. I felt insecure over having raised the issue that silenced the room. I then felt embarrassed, like I had either offended someone or that maybe I had tarnished the reputation I had been carefully building.

When the meeting adjourned, I didn’t engage in polite chitchat with the other members but headed straight to the door and hightailed it home to be alone with my self-destructive insecure thoughts.

While at home, I got a call from the general manager, “We’d like you to be our expert health and fitness guest on Healthy Lifestyles.”

After taping, the general manager asked, “how would you like your own show about what you shared in the meeting?”


In those moments, some critical light was shed on my self-talk. He made me realize how quickly I’d taken the others’ silence to mean that they were judging me when maybe they were just thinking and reflecting about something they’d never thought about before.

I was amazed by how automatically I’d conjured the worst-case scenario without even considering a best-case scenario. I realized that I needed to have more confidence in myself and write a new inner dialogue for when I’m feeling stressed or pressured, because the current one wasn’t helping.

Had I not gotten that phone call that evening, I would have drowned myself in my own miserable self-talk for weeks.

When I look back on the string of events, there’s no doubt that confidence has been a part of every step.

Now when you see my TV series, Functional Fitness with Suzanne Andrews, know that is my way of helping you believe in your abilities and the feeling that you can rise to the occasion when the pressure is on.  No matter what you’re trying to achieve. Whether you want to fit into a dress for an important reunion, speak at an event or accomplish a life-long dream. You’re never too old, too large or too small to do anything!

What has sustained me is the functional ability to manage my confidence by substituting positive self-appraisals for those harmful, negative ones. I’m not perfect at this — I’m still a work in progress — but positive self-talk takes the same amount of time as negative talk and it feels a whole lot better!

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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A Healthier You

by Suzanne Andrews

'Hospital floor or gym floor - where would you rather be?' That's what I ask my non-compliant patients who don't want to do their exercise therapy to make themselves better. 

We often think of medical expenses at a time when we are least capable of coping with them - when we're sick. With healthcare costs increasing, the sooner we plan for our health, the sooner we'll start planning a healthier life. That's what real health care is. The medical model we follow now is more like sick care. So what do we do as we face medical bills looming over us threatening to wipe out our savings?

According to the Employee Benefit Research Institute a man who retires at 65 can expect to live until 83. He will need to have around $65k to $109k in those years to cover insurance premiums and out of pocket expenses.

For women, the EBRI says retiring at 65 and living until 85 will mean she'll need $88k to $146k for insurance premiums and out of pocket expenses which works out to $366 to $608 a month. Both men and women will need these amounts on hand to provide a 50% chance of having enough to cover these expenses. If you're getting $1000 a month from Social Security these costs will eat up about 25% to 60% of those payments alone.

If you have managed to secure a considerable nest egg, good for you. If you haven't, it might be time get some part time work. Besides, retirement is boring. You know, all that rest and relaxation gets old pretty quick.

Here's a novel idea that can save you money on healthcare costs. According to the National Foundation for anti-aging, "most aging is premature." Poor posture, low energy, brittle bones are not aging, but a disease. Sitting around, also known as the Disuse Syndrome causes weakness, frailness and aging at a much faster rate. You can stay out of the health care merry-go-round much better with some good habits. And just how do you do that? Start an exercise program geared towards your needs, abilities or limitations. That means if you have limited mobility, seek seated exercise programs. If your knees are gone, ride a bike or do some gentle exercise programs. If you have asthma, don't take up hiking in the mountains. Start slow and take walks around the neighborhood. It's important to find something you enjoy because you're more likely to do it. The more you do it the healthier you get. If you have arthritis, do an exercise program especially for arthritis and limber up your joints and muscles.

Own Arthritis Relief Walking Workout!

You needn't strive to be an athlete. If you are just getting started, exercise will make you healthier. You'll have stronger muscles to lift things, denser bones to absorb shock from falls and a stronger heart to pump more blood and oxygen to all the organs in your body which makes them all work better. Pills, sometimes necessary, are not always an easy fix and can cause many undesirable side effects and mask the symptoms. Exercise can get to the root of the problem and eliminate the cause. There are countless examples of people who were taking a dozen pills a day that went down to 2, 3 or none a day because of regular exercise.

The healthier you are, the less likely it is you will have to employ the skills and costs of doctors, nurses, physical or occupational therapists and pharmacists for whatever ails you. They worked long and hard to acquire those skills and they can't afford to work cheap. You worked long and hard for your money and you can't afford to lose it all to Twinkies and watching TV. Planning for your health now is better than being a patient in a sick care plan.

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.

The Quick Morning Hunger-Buster Smoothie

by Suzanne Andrews

This is an easy recipe that can be made in minutes, but it will satisfy you for hours to come. It serves up a whopping 6 grams of protein and 7 grams of fiber per cup! Silken tofu adds a smooth texture and plenty of hunger-fighting protein, while the fiber from the apples and berries will keep your digestive system in top form.

The yogurt adds more protein, plus calcium.

What You'll Need:

  •    1 cup frozen mixed berries 
  •    1/2 banana 
  •    2 sweet apples, cored and sliced 
  •    1/2 cup silken tofu 
  •    1 cup low-fat vanilla yogurt

   Directions:

  1. Combine berries, banana, apples, yogurt and tofu in blender.
  2. Blend on high speed for two minutes or until smooth.
This smoothie can be placed in a covered container and stored in the fridge for 3-4 days.


Bonus: Build Your Own Smoothie

You can create a custom smoothie recipe that perfectly suits your taste. Here's how:
Custom green smoothies can be made by taking your favorite dark leafy green vegetables (such as spinach, kale, or arugula) and combining them with your favorite sweet-tasting fruits (such as bananas, pears, or apples).

 Add a fruit or vegetable with high water content (such as cucumber or melon) for added hydration. Blend on high speed until smooth.

Hunger-busting smoothies can be created by mixing a few of your favorite fruits with a protein source (such as yogurt or silken tofu). Experiment until you find the mix that works best for you!

Suzanne Andrews Functional Fitness Tip: You can add powder supplements to any smoothie recipe for an extra dose of protein or fiber and protein helps to stabilize blood sugar and stave off hunger.


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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From Our Blog

  • Vacationing Without Neglecting Your Fitness Routine

    Hello Fitness Family! Allow me to introduce myself, my name is Kate and I am an employee at Collage Video. I am passionate about maintaining a healthy lifestyle; however, my body has had its struggles keeping up with the level... read more

  • American Flag Caprese Salad

    This recipe was found on the Food Network and is courtesy of the Food Network Kitchen Photo By: Matt Armendariz We find the Food Network's American Flag Caprese Salad to be the perfect compliment to any 4th of July party!  Although it's a... read more

  • Important: Notice Regarding Our Shipping Policy

    To all our Customers, Please take a moment to review the following change in our return policy. We currently accept any DVD, opened or unopened, to be returned within a 15-day window after delivery.  Effective July 1st, we will continue... read more