Functional Fitness with Suzanne Andrews

10 Ways to Look 10 Years Younger

by Suzanne Andrews

Here are Top 10 Exercise Moves to Make You 10 Years Younger

Prevention is always the best cure, and by adopting 10 simple anti-aging exercises into a functional fitness routine to increase your strength, flexibility and heart health, you can reverse your age by ten years. These exercises target areas of the body that frequently suffer painful and debilitating degeneration if not properly stimulated -- especially knees, hips and shoulders.

A recent study conducted at the Lausanne University in Switzerland entitled "The Exercise -- Anti-Aging Connection" firmly concludes that "Regular physical exercise is a cornerstone in the anti-aging game."  Other studies prove that your cells actually get younger with exercise and it's a lot less expensive than plastic surgery!

  1. Toe Touches - Lift your arms above your head and slowly bring them down in a graceful arc until you touch your toes. Hold for 10 seconds. This helps you to increase and maintain your range of motion so you continue to bend down without pain. Repeat this exercise to increase the range of motion in your spine and legs.
  2. Balance Exercises - Lift your arms above your head again, but this time rise up on your tip toes and stretch up as far as possible. Hold for 5 seconds. Gradually lower your arms to shoulder level while finding your center of balance. Then slowly lower your arms as you sink down on your heels. Repeat until you feel centered. This will help you maintain your inner balance and avoid accidental falls.
  3. Shoulder Stretches - Stand up straight and extend your arms behind your back. Clasp your hands behind your back. By 'unlocking' the muscles in your shoulders, you have more flexibility to reach high shelves and remove objects without causing strain.
  4. Hip Circumduction - Put your hands behind your back and stand on one foot while you raise the other a few inches and point it forward. Slowly rotate your foot in a circular motion. Stand on both feet again, then repeat the motion with the other foot. This strengthens the muscles that surround your hips to help protect against hip fractures.
  5. Squats - With your hands extended straight out, do some simple squats to strengthen your torso muscles and improve your balance so you can easily get in and out of cars.
  6. Resistance - Place your hands against a wall and lean your body at an angle while on your tip toes. Feel your calf muscles and your upper body strengthen. This resistance helps to strengthens bones against osteoporosis.
  7. Shoulder Stretch - Rotate your shoulders in a circular motion to increase lubricant in your joints and decrease joint pain.
  8. Tricep Extensions - Sit up straight in a chair, place your hands on the arm rests lift yourself up 15x to increase your upper body strength.
  9. Plyometric exercises - Stand on one leg with arms slightly behind your body. Propel your body up as high as possible, reaching up your arms and springing from your legs. Perform 3 times in rapid succession, then lower your foot and repeat on the other side. This "Michael Jordan" move creates the kind of explosive energy boost that maintains the muscle power that we lose as we age and is good for carrying suitcases.
  10. Core muscles - Now that all the outer muscles are warmed up and flexible, it is important to set the 'core muscles' that support your body's framework. Stand up very straight with your feel planted firmly on the ground. Contract your abdomen by imagining you are drawing your belly button down to the base of your spine. Once you have the bottom muscles set, imagine there is a cord coming from the center of your chest pulling your breastbone up. Naturally allow your shoulders to fall back as you look up. Breathe normally while you hold this position and tighten all of your outer muscles around your core muscles. Maintain full body tension as long as possible, then relax them all at once. Repeat numerous times, noticing how your body tightens a little more with each repetition.

Once you have completed your routine, rest for a moment and allow your heart rate to return to normal. Also drink a glass of water to help remove any toxins that your body naturally releases when exercising to further enhance the anti-aging effects of your functional fitness.

 

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

How to Stop Diabetes Now!

by Suzanne Andrews

Do you ever feel like you're the main character of a country and western song? Your rent is overdue, you hate your job, the truck broke down and now your doctor says you've got diabetes. Yee-Haw! No wonder we are stressed to the max.

Just to clarify- bear with me here - your body communicates with itself using chemical messengers called hormones. Several organs in the brain and body produce hormones that flow to other organs through the blood where these messages are received and the corresponding organ responds by producing another hormone that fixes a problem detected by sensors in your nervous system that alerted the brain in the first place.

Insulin is a hormone. It chemically dissolves sugar molecules in the blood so that they can be converted into the energy that powers the heart, organs and muscles.
Diabetes comes in two types. Type one is usually hereditary. The autoimmune system in your body goes haywire and attacks the cells in your pancreas that produce a hormone called insulin. Without the sugars being broken down you won't have much energy.

Type two diabetes is caused by the pancreas not producing enough insulin hormone even though the brain keeps signaling it to. If you have a faulty pancreas you are at a higher risk of type two diabetes and need to take steps now to not aggravate the situation. It is unfortunate to have either type one or type 2 diabetes, but if you have type 2, you are at an advantage because you can actually stop diabetes from attacking your body by implementing your own plan of attack. But first I'll explain why it is so vital that you pledge to take charge of your health from this day forward.  And because this is a serious disease that I treat in rehab therapy on a daily basis, I'm not going to beat around the bush because lives are at stake!  If I can help you know the facts, maybe I can help you.

Diabetes is one of the leading causes of blood vessel disease and heart disease giving you two to four times higher a chance of dying from heart disease. Another shocking fact is that people with diabetes have a sixty percent higher chance of having one or both limbs amputated!

Thirty minutes of exercise a day is vital for your health and survival. Exercising with diabetes literally gives your body physical medicine as working out with diabetes actually helps to stabilize your blood sugar. Your body also has receptors in them and if you are overweight, the receptors that help normalize your blood sugars don't work properly. So weight loss and increased activity is a must. 

Own Your Copy of Stop Diabetes Now!

The Benefit of Physical Medicine?  

Side effects include more energy, stable blood sugar, improved circulation, longer lifespan and you get to keep your legs. In the case of diabetes, it really is use it or lose it. As an occupational therapy practitioner, I often find the biggest challenge is motivating my patients with diabetes to exercise. Sadly some don't take the advice and eventually I am called upon to teach them how to use a sliding board transfer from their wheelchair to their bed because they no longer have legs. Use your arms, use your legs, and get your circulation going!  I know this may not sound pretty, but it is heart breaking to see people who could have saved their legs if only they used them while they still had them.

Diabetes is a silent killer and slowly attacks your body without you even realizing it. When diabetes advances even further, you can lose your eyesight. The choice is so simple. Eat right and exercise. Make sure to choose exercises that don't involve isometric movement - these are exercises where you tense up a muscle and don't move your joint. Whether you have diabetes or pre-diabetes, a fitness and nutrition plan is crucial.

If you have pre-diabetes you can make the right choice now to to not be one of the 800,000 new cases diagnosed in the US each year. That's 91 people every hour. The more you exercise with diabetes, the less dependent your muscles are on insulin, so even if your pancreas isn't producing much, that's OK, it doesn't need to. Working out when you have diabetes keeps your blood sugar and body in balance. Since exercise controls diabetes from attacking your body, exercise is a must when you have diabetes. I've never had a patient tell me they enjoy their blindness or amputation. But after you work out, you feel good!  And you deserve to feel good. Just make sure that your blood sugar isn't under 100 when you workout. 

So keep your mind on the bright side of things and don't become the subject of a sad country and western tune. You can live a full and active life after all. Yee haw! 

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.

Ease Arthritis Pain

by Suzanne Andrews

 5 Ways Water Aerobics Eases Arthritis Pain

Water aerobics are one of the best ways to ease arthritis pain with benefits lasting long after you’ve completed your water aerobics session. If exercising on land is difficult for you due to joint pain, water aerobics are the perfect way to gain muscle strength without having to worry about excess pressure on hurting joints. Listed below are five ways that water aerobics ease arthritis pain.

  1. Water Provides a Cushion

    Simply being in water for Water Aerobics provides a cushion for fragile bones and joints affected by arthritis. Most water aerobics are done when you are immersed in water to your waist and at that level of water your body will be bearing only 50% of its weight. The buoyancy of water allows movement with less pain than traditional out-of-the-water exercise for joints and muscles stiffened from arthritis.

  1. Water Decreases Swelling and Soothes Stiff Joints

    Nothing feels as good as something warm on stiff joints and water not only provides that soothing relief but it can also relax sore muscles, decrease joint swelling and provide comfort when exercising is difficult and painful. Pools heated from the summer sun are an enjoyable way to ease arthritis pain as you can experience immediate relief in the water. Performing water exercise in a pool that is between approximately 82 and 88 degrees Fahrenheit is ideal for pain relief. Heated pools can do for your whole body what other forms of heat can only do for specific areas to which it is applied. Warm water provides the ideal environment to do exercises that a person with arthritis might not normally do.

  2. Water Is Less Stressful

    Water Aerobics provides an environment for exercise that decreases the stress on painful joints compromised by arthritis. Some people have referred to water aerobics as "floating traction" as it stretches, loosens and flexes joints in ways that would be impossible if they were not in water. During water aerobics, painful joints are relieved and their range of motion and flexibility are increased. All these difficulties make living with arthritis painful but with water aerobics they can be dealt with in an environment that accommodates each individual's fitness and health.

  3. Water Builds Up

    Water Aerobic exercise works all the muscles at the same time and increases the cardiovascular endurance without the impact on your body of traditional aerobic exercises on land. Being immersed to your waist, upper torso or neck increases the return of blood flow to the heart from the extremities. Increased blood circulation to the joints and muscles facilitates recovery and strength-building, all of which can lead to a less painful life with arthritis.

  4. Water Workouts Burns Calories

    Swimming, water aerobics, and water walking all contribute to weight loss. Losing weight can help reduce the impact of daily living on painful joints due to arthritis and lead to less pain. Water aerobics reduces swelling due to increased circulation from the low-impact movements that exercising in water allows, leaving the painful areas free of stiffness and swelling, which in turn relieves the friction that causes pain in joints.

If you have arthritis, what are you waiting for?  Make a dash to splash in a pool and start relieving your arthritis pain!

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.

Keep those letters coming!

by Suzanne Andrews

I'm filming my 4th series for PBS TV this week and just wanted to share why I do it. With 12 hour days and doing the exercises over and over, filming can be exhausting. But I get a letter and - instant energy! Here's a letter that motivates me. Keep those letters coming!

"I saw your show yesterday for the first time on PBS in Daytona Beach, Florida. WOW!  You are like an vision of hope and EXCITEMENT for me! Thank you! I used to be trim and thin and something happened called stress and life! (giggle) and I hit 52 very lethargic, very over weight, out of shape and yet I have goals of riding mountain bikes and have such a worry about being able to "lift my leg up and over!"...so obviously I need to get into shape to ease my mind and ease my body. I tried Jazzercise and killed my knees and felt VERY OLD with the newer music - I loved it when I was 30 and 40 years old but something happened to the music since! (another giggle)...so thank you. You brought LIFE back into me, I feel wonderful today.  What great results!  You EVEN got me and my husband off the couch on a SUNDAY AFTERNOON!  I was so proud of myself. Can't wait for my Yoga Chi for Energy DVD to arrive.  You are like Sunshine in our lives!!!  Thank you!  Mrs. TJ G, Palm Coast, Florida."

Suzanne Andrews Response:

Thank you much TJ!  You are exactly the kind of person who I developed Functional Fitness for.  I was once overweight and can relate. Plus I'm not in my 30's or 40's so I REALLY relate. People actually google, "Suzanne Andrews age."  Functional Fitness keeps you ageless!  Now I just strive to be a healthy weight and leave the unattainable size teeny to the younger crowd. Be proud of your curves! Glad you like the music. We spend hours combing through music to find beats that motivate.  

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.

Slow and Steady Wins the Race

by Suzanne Andrews

Why Slow and Steady Wins the Race: The Secret to Getting Fit Faster

In my travels, I often run into women who think that to be really fit, they have to jump up and down, and do the moves real fast. While this train of thought is common, it is also a guaranteed way to injure yourself and not get the results you seek.  You ever see the same person at the gym who never looks any fitter?  Watch how they work-out, I’ll bet they lift the weights really fast. In order to achieve extraordinary health, you've got to get outside of what everyone else is doing and find successful methods that work without making you feel like you have do insane extreme workouts.

One of my favorite examples is from a Functional Fitness fan who wrote me. “A few months ago while flipping through the TV stations, I came across “Functional Fitness with Suzanne Andrews.” I had just finished eight weeks of an exercise program to try to help me walk without hip pain and all that hard work didn’t help at all.  My doctor told me I needed a hip replacement. But I wasn’t ready to try surgery and so I pulled up a chair and did your workout.  At first I thought, this is too easy, it’s not going to do anything! But I trudged along and by the time I was able to do the standing level my hip pain was gone, I am more flexible and best of all I no longer need a hip replacement.”  Elizabeth from Maine.

For the uninitiated, working out at a slower pace looks easy but since you are contracting your muscles longer, you get FASTER results. As a rehabilitation clinician, I (and my colleagues) spend much of our day instructing our patients to slow down. Not only will you build strength quicker, you’ll burn more calories–even after you’ve stopped working out. If you’re a mid-life or older person like myself, it sure beats the “beat yourself up workouts” where you feel like you’re going to die!  Which, by the way, is the fastest way to not wanting to workout anymore.

Which brings me back to Elizabeth. If she hadn't taken the time to try a different method and really give it the time it deserves, she never would have experienced the amazing results she got.  No it wasn’t instant, but it was worth the results.

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.

Ever wonder how I get my inspiration?

by Suzanne Andrews

Ever wonder how I get my inspiration? From my wonderful fans! This letter is what inspired me to write last week's blog and it really touched me so I'm sharing it with you.  (She said it was OK to share). 

Do you have something to share?  Email me (contact info below) and don't worry, I won't divulge your email address.

Love and 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, goals, Motivation, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

Don’t Hate Me Because I’m a 10

by Suzanne Andrews

Size 10 that is!

10

Don’t you despise the prejudice against fat in the United States?

Spending my young adult years in New York City, I was surrounded by the fashion industry bombarding me with media images of women who looked like their last meal was served in a starvation camp. Working in television, I knew many young models who starved themselves regularly. I don’t blame them.  It was either conform to the expected size or don’t work.

So my question is: why idealize a size that can cause osteoporosis, heart attacks and in some cases- death?  Do you know women are actually having their ribs removed to be thinner?  That’s crazy!!

As the host of a national series on PBS TV, Functional Fitness, I feel it is my duty to help you become ALL that you can be without the numbers on the scale dictating what kind of day you’re going to have. 

Stop comparing yourself to those photo-shopped images of anorexic waifs. You are so much more than your size.  For example, I’m a wife, a mother, grandmother, an occupational therapist, and producer. What are you? You’re a unique individual and yes -  you are BEAUTIFUL!   

Starving yourself is insane. I should know, I’m an expert at it.  I struggled with my weight for years.  Turns out I have Hashimoto’s disease which really slows down metabolism. 

I used to be a size 18 and dieted down to a size 4.  That’s impossible to keep and I’m just not going to do that to myself anymore.  Yet because I’m 5 foot 2, being a size 10 is larger than what the media considers attractive.  Well I don’t need to be a size 0.  I want to be a size healthy!  

How about you? Do you want to be a size healthy?  No starvation diets, no crazy insane high impact exercise moves that leave you feeling like you got hit by a truck.  If the answer is yes, Functional Fitness is for 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.

By Collage Video | | exercise, fitness, goals, Motivation, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

Overcoming Death Defying Odds

by Suzanne Andrews

Overcoming Death Defying Odds: A True Story


This is a fairly personal blog. But I hope it inspires you to keep going, to never give up on your dreams.
You might know me from my DVDs like 30 Day Bladder Fix or from my PBS TV series, Functional Fitness with Suzanne Andrews®.
But today I'd like to share something that you might not know about me...

Twenty years ago, I left a safe great paying job to start this crazy dream of producing a fitness show. I wanted to inspire people and help them improve their lives. I didn't really know how, but as I always say 'A journey of a thousand miles begins with the first step.' Even if that first step has some pretty big bumps that included:

  • A car accident that injured my neck and back (that’s where the Back and Neck DVD came from).
  • Surgery complications that resulted in eerily similar circumstances like the late Joan Rivers surgery gone wrong- a lady I had worked with while at CBS studios in New York City. (died on the operating table)!
  • A work accident while treating a patient that made my left shoulder totally useless – I couldn’t lift it one inch! (the patient lost control of her power wheelchair and the force from holding back her chair so she wouldn’t get crushed tore up my shoulder). It took me a year to regain function of my left shoulder and just one week later, my right shoulder tore while working with another patient. Another year that included surgery and lots of therapy. The most painful recovery you could ever go through.  Worse than child birth.

At that time, no one knew me. TV studios turned down three of my proposals, hordes of potential sponsors didn’t return phone calls. Many were kind. Some were cold. None believed. Imagine the frustration of everyone telling you NO. For some reason, I just didn't let their opinions dictate my potential.

My first DVD, Beginners Dynamic Yoga was a DVD about releasing stress and accomplishing your goal and I knew I would accomplish my goal to help women over 40 regain their health with programs that were not like anything you see anywhere else. While Beginners Dynamic Yoga was the first yoga video that you didn’t have to be a contortionist or require you to get on the floor, I still wanted to add another dimension to my workouts.

At that time, there weren’t other programs that offered two to three fitness levels for specific health conditions.  And degreed medical professionals showing exercises in both sitting and standing was simply unheard of! Other fitness programs didn’t have doctors giving health tips and again I was the first.  Being the first is not all it’s cracked up to be because you have to convince the powers that be that there is a strong need for your idea. People who sit in offices and despise exercise.

Yet I knew there was a need for a corrective exercise program that helped people overcome health challenges like overactive bladder, arthritis and osteoporosis in the comfort of their home and so I persevered.

Finally an executive saw the wisdom in my proposal.  But it didn’t come easy: I volunteered numerous hours working 7 days a week and risked my finances to achieve my dream. The show became a success with PBS, and broadcast on 159 stations.
The reality is it's okay that those professionals doubted me. My past didn't reveal anything about me becoming a #1 Best Selling DVD producer with 30 Day Bladder Fix DVD, COPD DVD and the award winning Arthritis DVD. (I've designed from conception to completion 35 shows with 10 more not yet released).

Nothing about my circumstances back then would indicate my series would reach an area of 49 million on Public Television. No one imagined my DVDs would be on Collage Video, my favorite fitness DVD site.

I simply BELIEVED that if my intention was to serve and I demanded the best of myself every day then things would turn out well.

Luckily, they did. And so I say this to you my friend... Never let rejection, ridicule or doubt from others slow you down. Wake up each day and follow your heart and dream. When you're starting out - they'll reject you. When you're successful, they'll reject you. So what's going to keep you going? When you find the answer to that question – don’t let go of your dream.  BELIEVE in YOURSELF. I believe in 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.

By Collage Video | | exercise, fitness, goals, Motivation, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

Baked Apple A La Mode Weight Loss Recipe

by Suzanne Andrews

The hardest part of being on a diet isn't watching what you eat, it's watching what everyone else eats! Our family events often focus on food and being Italian, that means a plethora of delicious treats.  

Since I have a thyroid disorder that makes staying at my optimal weight very difficult, I came up with recipes that taste totally fattening and also help improve your health.  I sneak these recipes into my families diet so they don't know it's actually good for them!  Even my college age son doesn't know :)  Just make sure to work out as that is 1/2 the weight loss battle. If you've read that weight loss is all about what you eat - that's simply not the whole story, you must exercise to lose weight and if you have a thyroid condition there's no and, if's or but's about it.

The walking workout in my new Get Stronger Bones DVD will burn off this delicious dessert and speed up your metabolism so you burn fat - even in your sleep. Thanks for taking the time to be with a very important person - YOU!  

Baked Apple A La Mode Recipe:

Ingredients:

  • 1 chopped apple per crust
  • Sprinkle of cinnamon sugar
  • Pre-made pie crusts 
  • ¼ cup Low-fat vanilla yogurt


Instructions:

  1. Preheat oven at 350 degrees
  2. Assemble apples in pie crusts (one apple per crust)
  3. Bake the Apple A La Modes in the oven for 20 minutes
  4. Cool off before adding a dollop (or two!) per pie crust
  5. Serve and enjoy!

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

Creamy Potato Egg Casserole for Osteoporosis

by Suzanne Andrews

Calcium Enriched Creamy Potato & Egg Casserole

Ingredients:

  • 3/4 cups of grated cheese
  • 2 links of turkey sausage
  • 3 large potatoes, sliced
  • 3 hard-boiled eggs
  • 4 green onions
  • 1 TBSP low fat butter or margarine
  • 1/4 cup fat-free milk
  • 1/4 cup of flour
  • 1/4 cup low-fat light sour cream
Instructions:
  1. Preheat oven at 350 degrees.
  2. Heat butter or margarine in a skillet and add onions.
  3. Add flour, milk, let it reduce, and then add the sour cream.
  4. Add more milk as needed. Take off heat.
  5. In a large casserole dish, spread sauce and layer potatoes, sausage, eggs, cheese, and cream sauce.
  6. Place casserole in oven.
  7. Occasionally mix the casserole to ensure proper cooking.
  8. Once your fork easily goes through the potatoes, sprinkle cheese on top (optional).
  9. Serve and Enjoy!

Serves: 6 people

Get Stronger Bones NOW!

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, Healthy, Recipe, Suzanne Andrews, Weekly Blog, Wellness | Read more
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