Functional Fitness with Suzanne Andrews

Get Stronger Bones

by Suzanne Andrews

Most of us ladies are aware that getting extra calcium in our diet is a good preventive measure against osteoporosis. However, what you may not realize is how often you should take calcium and exactly what you need to take it with for absorption. 

Check out today's post with my special guest, Dr. Heather Metchick who explains some surprising facts about calcium followed by a preview of the newest Get Stronger Bones DVD to help you strengthen your bones with three fabulous osteoporosis safe workouts! 

 

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 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.

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.

Freezing Knee Pain: How to Stop Cold Weather from Irritating Knee Arthritis

by Suzanne Andrews

When winter comes, arthritis sufferers brace for the accompanying pain. Why does the cold make knee arthritis worse? Is there any way to help ease the pain? To uncover the mystery surrounding cold weather knee pain, read on.

Why it Happens
There is a great deal of speculation in the medical community as to why cold weather exacerbates knee arthritis. According to Dr. James Fant, this can be partially explained by barometric pressure increases. The increased pressure causes swollen tissues to shrink, which in turn pulls on nerves and causes pain.

It is also known that decreased activity, which is common in areas with a cold winters, can cause joints to stiffen and become painful. Undoubtedly this is a contributing factor to the winter knee pain.

What to Do About it
While the precise mechanism remains unknown, there are ways to lessen those winter knee aches. A truism among physical and occupational therapists is "movement is the best medicine.”  While it might be tempting to curl up under a blanket and hibernate, it is important engage in gentle movement and stretches to help alleviate some of the pain.

Introducing some warmth to the affected knee is also a good way to stave off pain. Whether this is done using a heating pad, warm bath, or just sitting close to a fireplace, heat is known to help ease discomfort.

Simple changes like stretching and flexing of the knee before getting out of bed in the morning will make that first step less agonizing. Careful exercise can strengthen the muscles around the knee, which helps keep the joints in place. It also helps the knee release synovial fluid, a kind of kind of joint nutrient and lubricant.

It is also a wise idea to set up living spaces with the goal of minimizing painful movement. This could mean organizing commonly used items so they are at waist level, keeping objects away from table edges to keep from having to pick them up when they fall down, and leaving heavy lifting to others.

While cold weather is seldom enjoyable for knee arthritis sufferers, with some planning and preventative measures, it can be a lot more bearable.

Get moving for the rest best of your life and let me know if you have any questions. I’ll be with you every step of your way to a pain free life!

P.S. I got the idea for this Halloween video promo (below) because I feel like this until I do my morning workout.  Check it out and leave a comment on Collage Video Facebook. Feel free to share it with your friends.

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

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

by Suzanne Andrews

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

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

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

Gravity and Discs

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

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

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

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

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

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

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

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

Tips to Keep Going

by Suzanne Andrews

I Start Working Out, but keep Stopping and Re-Starting – Any Tips to Keep Going? 

Staying or getting in shape isn’t always easy.  Whether you’re beginning or beginning again, here’s an inspiring behind the scenes story filming my last DVD, to help you keep going when the going gets tough!

Scary turbulent plane ride, brutal weather, computer crashes, my series producer, Glenn Poyer, recounts the harrowing behind the scenes events filming Arthritis Relief Walking Workout… 

When Suzanne Andrews read Amazon’s Vine Voice five star review (by Deborah Broadhurst) of Arthritis Walking Workout, tears of joy streamed down her face, as it was the realization of a dream 10 years in the making – “one that had been diverted many times,” says Suzanne, who consulted with several doctors during the six month writing and research process that goes into each and every Suzanne Andrews Functional Fitness DVDs. “There were two, maybe three times that this walking program never got made.”

As happy and motivating Suzanne Andrews seems in Arthritis Walking Workout, you’d never suspect the founder of Functional Fitness on Public Television just completed one of the most harrowing projects of her career.  Sure, Arthritis Walking Workout, based on medically proven movements to ease arthritis pain, was shot at the most beautiful gardens in North America, the Butchart Gardens, with an exquisite plethora of flowers in the background, giving the viewer the image of serenity. But getting there was just the beginning of harrowing moves you don’t see on the DVD.

Before we were about to leave, Suzanne had a major accident while preventing a patient from literally getting crushed to death. The patient was OK but the 400 pound impact tore Suzanne’s rotator cuffs, leaving her with 0 function.  She couldn’t even lift her arms, dress, or wash her hair so how was she going to film a fitness video? After emergency surgery, she did three hours of therapy a day in excruciating pain.  It took one year to go from not being able to lift her arm at all to regaining 99% function.

During recovery, Suzanne interviewed many doctors for the project.  Because all the doctors mentioned reducing stress retards arthritis symptoms, Suzanne travelled 4000 air turbulent miles to add a stress releasing atmosphere to the workouts. A trip that should have lasted seven hours turned into twenty five harrowing hours!

Arriving just hours before the hair and make-up call time of 4 AM, the crew awoke sleep deprived to an atypical bitter cold rainy day for summer weather. Graham Bell, Public Relations director at the gardens, came to the rescue by providing umbrellas to protect the specialized light weight professional cameras that took three years of savings.   Suzanne Andrews, who is susceptible to the cold due to a thryoid disorder, kept moving - even in between takes - to stay warm. After continuous takes of three (8) hour days to film the two workouts (imagine exercising for 8 hours straight!) and six months of editing,  the finished editions went to our presenting Public Television Station to receive frame by frame scrutiny from the program director and the station engineer. Suzanne anxiously awaited their constructive critique. After one particularly long day of treating rehab patients, Suzanne opened up her email and began shaking.  The episodes were rejected. People were in the background and the station would not accept the film that way. After the initial shock, a serious problem solving session ensued and after another 4 weeks of specialized editing, the people in the background vanished.

The workouts were finally ready to be sent for DVD mastering and the unthinkable happened – the external hard drive with the entire edited workouts crashed.  All that hard work - gone! What to do? Were the raw clips on another hard drive? A huge sigh of relief.  All the raw clips were on another hard drive. The editing process began once again. The end result? A high production broadcast quality DVD featuring two walk workouts in the most beautiful garden in North America.

To say we are thrilled to introduce Arthritis Relief Walking Workout is an understatement. Getting a 5 star review makes us want to do the happy dance!

Have you gone through a tough time in your life?  How did you get through it?  Leave a comment and together, we can help each other get in the best shape ever!

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.