Functional Fitness with Suzanne Andrews

What Food Labels Really Mean

 What food labels really mean:
by Suzanne Andrews

1. FRUIT: If there are four numbers in the price look-up, this means that the produce was grown with pesticides.
2. STICKER BEGINS WITH A 9: If a price look-up sticker begins with a 9, this means that the produce was grown organically.
3. LOW FAT, LOW SUGAR, LOW CALORIE If an item is labeled "low" in a particular element, it means that you can eat several servings without exceeding the recommended daily limit. Low-fat products have fewer than 3 grams of fat per serving; low-saturated fat items have less than 1 gram per serving. Low-sodium means the food has 140 milligrams or less per serving; low-cholesterol means 20 mg. or less and fewer than 2 grams of saturated fat. Low-calorie products have fewer than 40 calories per serving.
4. TRANS FAT: This is partially hydrogenated vegetable oil and responsible for LDL cholesterol which is the “lousy cholesterol.” LDL causes heart attacks.  If the label says no trans-fat, there still can be ½ a gram of trans-fat and if you eat a lot of that food, the trans-fat can really add up.
5. NATURAL: The food manufacturer decides how to label their food natural. If the food does not contain added coloring, artificial flavors and/or artificial ingredients they can decide to call it natural.
6. ORGANIC: This means that no growth hormones, pesticides, DNA altering was done to produce this food. If the label says, “made with organic ingredients that means that at least 70% was made with organic ingredients. If it says 100% organic, that means that at least 95% was made with organic ingredients. 

Source: Health US News

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.

Suzanne Andrews Miracle

by Suzanne Andrews

Has Suzanne Andrews ever had any life challenges?  Everything I read about her is about how good she's doing.

I grew up with 5 siblings and my mother was a single parent who worked as a waitress to feed us.  We were lucky to get one toy at Christmas, but I learned the value of what is really important and it's not stuff.   

It's amazing how one decision can alter your life forever.  My mother worked nights and she left her waitress job two hours early to check on me because I told her I wasn't feeling well.  The doctors told my mom, "if you had gotten home 2 hours later, she would not be alive."   A ruptured appendix and peritonitis sucking the life out of me, the odds of making it out of surgery alive were slim.   I awoke with tubes in my nose and a tube in my abdominal area and given last rites. I had a fever of 106.  Just 10 years old, I was put in the terminally ill wing of the children's section in the hospital with my dear mother who never left my side.  It's a miracle I survived.  

 I lived to empower others with their health and did this by producing Functional Fitness with Suzanne Andrews series and providing it to PBS.   I remember the kind nurses and physical therapists that helped me. Now I'm paying that kindness forward by helping others take charge of their health naturally through Functional Fitness with Suzanne Andrews on PBS TV and in the DVDs.  Make your own miracle happen by making your health happen.  Start today, one miracle day at a time!

About Suzanne Andrews from Suzanne Andrews on Vimeo.

 

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.

Osteoporosis Treatment Tips

by Suzanne Andrews

3 Must Read Tips for Osteoporosis Treatment

After 50, 30% of all women get osteoporosis and 40% get fractures: some of which are life threatening so it's important for you to know what you can do about it.   

1. There is a myth that lifting weights is dangerous for people with osteoporosis. Incorrect.  Using hand weights and leg weights strengthens your bones and your muscles and that is why we use them in therapy.  It's best to start out with light weights and progress as you regain strength. How you lift the weights is also very important. I see 99% of people lifting weights wrong at the gym. Don't lift them fast. Take your time as you lift and lower for best results. It's also important to be guided by a trained expert in osteoporosis contraindications. (Contraindications means things you should not do).   

2. We've all heard to take calcium for stronger bones, but what most don't know is that calcium needs to be taken twice a day as the body can only absorb 500 mg at once. Also need to take vitamin D as many people in this age group are deficient. 

3. Ask your doctor to do a bone density test to see what your bone density is and a blood test to see if you're low in vitamin D. Vitamin D deficiency is correctable and you'll feel so much better.  

Order Suzanne Andrews' GET STRONGER BONES Workout

Wishing you the very best of health this New Year!

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 Real Reason Your Muscles Are Sore After Working Out

by Suzanne Andrews
The day after guiding my 58 year old client through a workout, she expressed, "my muscles are sore, I think something's wrong with me." This is a common perception. 

 The real reason your muscles are sore after a workout: 
When muscles are required to work harder than they're used to, or in a different way, it's believed to cause microscopic tears to the muscle fibers, resulting in muscle soreness or stiffness. DOMS (Delayed Onset Muscle Soreness) is often mistakenly believed to be caused by lactic acid build up, but lactic acid isn't involved in this process.

 Why This is a Good Thing
While muscles soreness - ok it can really hurt - at first - but here's why you shouldn't let a temporary uncomfortable situation get in your way of working out.
When your muscle fibers get microscopic tears, the fibers repair themselves stronger than they were before in order to adapt to the new challenges you put them through. End result? You get stronger and your metabolism speeds up - even at rest.

Own Total Strength and Conditioning on DVD

While short term symptoms from soreness include weakness, stiffness, and sensitivity to touch, the long term benefits that also includes helping you live a better quality of life are definitely worth it. As Doctor Paul D'Arezzo, MD, stated after reviewing our DVDs, "there is no pill on earth that can do what Healthwise Exercise programs can do!"

While I felt truly honored to get his feedback on our Functional Fitness DVDs, I also thought If there was a pill that got me stronger, slimmer, fitter and helped me live longer, I'd be first in line to take it! 

Own Get Stronger Bones on DVD

Until that time arrives, I'll be literally sweating it out to my evidenced based workouts because I refuse to "act my age." 
My personal favorites for firming, toning and weight loss are Total Strength and Conditioning, Get Stronger Bones and Arthritis Walking Workout. They have what a reviewer called "a sneaky intensity." That's because of the medically proven methods instructed in them. All low impact with high impact results.
I mean, just because I'm a grandma doesn't mean I have to sit in a rocking chair watching life pass me by in the slow lane! 

Own Arthritis Relief Walking Workout on DVD

Thanks for taking the time to be with a very important person - 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.

Osteoporosis Exercise Myth Busted

by Suzanne Andrews

Scouring the internet the other day, I was amazed to find an incredulous osteoporosis exercise claim. 

Some misinformation I came across is "ankle weights are dangerous for people with osteoporosis." 

Not correct.  Not only is the person who wrote that misinformed, they are doing people with osteoporosis a disservice.  Without going into all the medical jargon: here's the skinny on ankle weights with osteoporosis.  

Evidenced based exercises that my physical therapy and occupational therapy colleagues (and yours truly) teach patients in therapy sessions utilize ankle weights. Using weights with osteoporosis is not a contraindication. Quite the opposite. 

Your bones react to stress you place on them and that reaction is increased strength and cellular density.  Simply put - weights are a good stress and ankle weights help make your bones stronger.   

You have to be the judge as to how much weight you place on your ankles.  If you're just beginning, you can start without any weight and increase to 1 lb as you get stronger.  Gradually increase the weight according to your tolerance level.  

If you have osteoporosis, it's  also vital you strengthen your balance to prevent yourself from a fall and fracture.   Here's an exercise to give you stronger balance that is taught in physical therapy.  

STRONGER BALANCE (from Get Stronger Bones DVD)

Find a straight line.  
March slowly lifting your knee and making sure to place one foot directly in front of the other on the line.  
Land so your front heel is touching your back toes.
Reverse going backwards.  Do 1 set of 12.
It's harder than it looks!   

ADVANCED

In therapy, we will grade up a patients exercise program when they are increasing their skills.  One of the ways we do this is to have them perform the exercise on an uneven surface such as the grass.  Being a little off balance when you do this actually kicks your balance muscles and balance (proprioception neurons) into high gear and gives you stronger balance!   

If you're unsure of your balance on an uneven surface, make sure to have someone standing right by you for safety.

 

FUNCTIONAL FITNESS: GET STRONGER BONES WITH 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.

Leg Exercises

by Suzanne Andrews

3 Easy Leg Exercises (Including Leg Stretch) You Can Do Without Any Equipment for Firm Leg Muscles

Do you have two legs…check.

Do you have a bathroom…check.

Do you have a kitchen…check.

Without screaming, crying, equipment, pain and frustration using simple leg exercises techniques and a feel good leg stretch, you going to improve your leg muscles to the point of as good or better than they were 10 years ago with these simple leg exercises. 

The first obstacle to overcome is time. We all insist we don’t have any. With these simple leg exercises, you don't need any extra time - just incorporate them into your activities of daily living.  

LEG STRETCH (Bathroom) 

1. Next time you’re about to take a shower and waiting for the hot water to come up… do a leg stretch. Just like the runners do prior to an event. Hold on to the vanity counter, bring your heel to your buttock, grasp your ankle and hold for 20 seconds. Repeat on the other side. Now you're shower should be ready.  

2. While brushing your teeth, place a heel on the ledge of the tub and lean forward just enough to feel a little pinch in the hamstring. Repeat on the other side. This leg muscle stretch also helps alleviate back pain.  

By practicing good hygiene every day, you incorporate a little leg stretch routine into it and wa -la, you’re stretching every day, improving blood flow and flexibility which will just plain make you feel more awake and alert.

LEG STRENGTH EXERCISE (Kitchen) 

3. Next time your'e waiting for food to heat up in the microwave, place both hands on the counter edge for support. Squat down as far as you can, making sure to not let your toes go past your knees and placing the weight on the balls of your feet, raise and lower as many time as you can. This will activate your calf and thigh muscles.  

Waiting for the coffee maker or oven? Again with both hands in the counter edge for safety, squat again staying flat footed and press up using the heel. Do as many as you are comfortable with. This will activate the hamstring and buttock muscles.  Hidden benefit to you?  Besides lifting your butt and firming your legs, you can decrease back pain too.   

All of these leg exercises WILL strengthen leg muscles regardless of your age. Your leg muscles don’t know how old you are. They just react to whatever forces are placed upon them and get stronger and more flexible in the process. By incorporating these leg exercises into your routine, you've added joy to your life because a healthy body is a happy body.

Thanks for taking the time to be with a very important person - YOU! 

CLICK HERE TO ORDER TOTAL STRENGTH AND CONDITIONING ON DVD

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.

Have Urinary Incontinence?

by Suzanne Andrews

3 Women’s Urinary Incontinence Natural Cure Story

Betty, a former patient of mine, subscribed to the old-fashioned adage that urinary incontinence is just a part of getting older. Before going out, Betty would “bathroom map.”  Betty could tell you where all the bathrooms are within a 10 mile radius. Sometimes Betty couldn’t make it to the bathroom on time and so she wore adult diapers.

Some women with urinary incontinence don’t have a leaking problem, instead they have other bladder issues. Take Donna, she has “wet” accidents every time she coughs or sneezes.  And laughing? Well let’s just say that laughing for Donna is no laughing matter. It’s very embarrassing for her. 

Than there’s Michelle, she just had an adorable baby, but her baby is not the only one who leaks.  Now Michelle has to wear pads and she has to buy diaper rash cream for her and her baby. 

Watch the video to hear the real life stories of how Betty, Donna and Michelle cured urinary incontinence naturally. That’s right, they didn’t have to have surgery, they didn’t have to “live with it”, they didn’t even have to take pills.

Share this on your social media to help the 23 million people who suffer from this condition. 

 (As you can imagine, urinary incontinence is embarrassing for many women and so the characters portrayed in the video are avatars to protect their identity).

 

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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.

Exercising These Muscles Can Eliminate Back Surgery

by Suzanne Andrews

Does your back ache? Most back pain can be treated without surgery. As a rehab clinician, I’ve seen many people who’ve had unsuccessful back surgery and often wonder why a non-surgical approach wasn’t recommended by their doctor first?  

Numerous studies suggest that physical therapy is very effective at treating back pain with far less risks. 

When you go to the physical therapist, you may be surprised that they don’t just focus on your back muscles when treating you for back pain.  

Your back pain treatment will include working your glutes, hamstrings and your abdominals utilizing therapeutic techniques because these muscles support your back and your pelvis.  It’s important that you don’t just go to a gym and work these muscles yourself as the pacing and form are crucial for best results and to decrease injury risk. 

You can see the correct form and pacing in the Get Stronger Bones DVD which has a Back Stretch and Strength and a walking workout that works all the necessary muscles safely. In addition, the Total Strength and Conditioning has a vertical ab workout you can do sitting or standing. 

Meanwhile check out this free video I made for you to work your glutes to help you get a pain free back!

Make sure to subscribe to my You Tube channel for more.

 

 

                       

                                            GET STRONGER BONES                                TOTAL STRENGTH AND CONDITIONING

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 Does a Hurricane Have To Do With Your Health?

by Suzanne Andrews

With the impending Hurricane Irma predicted to land in Florida, we are busy preparing for the worst and hoping for the best. There are long lines to purchase water and it seems like the entire town has purchased all the non-perishable goods. I’m going over my check list and making sure we have enough supplies. Not sure if we’re going to have to evacuate, but if it’s headed for us, we’re not sticking around. A category 5 is serious business.

Just like your health, preventative measures are a must. Don’t wait till your health is hit by a storm. So many patients I’ve treated could have prevented their heart attacks, strokes, lung cancer, diabetes 2 and other lifestyle diseases. That was one of the catalyst for me producing Functional Fitness with Suzanne Andrews on Public Television. I provided it as a public service because it is heart breaking to hear the ones who survived reply (when asked what they liked to do) say, “I like to read.” Reading is good, don’t get me wrong.  When pressed further, I ask if they did any physical activity prior to their rehab admittance and the response? “Well I walk to my mailbox and the bathroom.”

Did you know if you sit a lot your legs can become fixed in that position? (Knees bent as if you’re sitting). Your hamstring muscles shorten and it makes it impossible to walk.  

Try this test:  (Do not do this if you have osteoporosis).

See how far you can bend down and touch your toes while keeping your legs straight. Make sure to not lock your knees while keeping them straight. 

Is this hard to do? Does the back of your legs (your hamstrings) feel tight? That’s a warning signal. It means you need to add stretching into your routine daily... (Please scroll down to keep reading)

FUNCTIONAL FITNESS: TOTAL STRENGTH AND CONDITIONING 

Tip: Since tight hamstrings also cause back pain, stretching them can help your back.

I’ve seen too many people wondering why they can’t walk. That’s why reading, which I confess is an enjoyable past time of mine, should not be all a person does. It’s important to practice prevention. 

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 Can You Fight Arthritis Naturally?

by Suzanne Andrews

Arthritis is often accompanied by chronic debilitating pains that can make life difficult at best, sometimes intolerable. Today we understand better the origins of this disease, and we know that with some treatment you can smile again.

 Arthritis is not an illness. Rather, it is an irreversible degeneration of joints cartilage. It is most often found in the joints of the fingers, hips, knees, and back. The severity and the evolution of arthritis can vary, and sometimes even lead to a total destruction of the joint, which will inevitably result in a replacement of the joint.

 It is, therefore, important to pay attention to any symptoms and pains as early as possible, and start a natural treatment to slow the progression.

There are two main origins of arthritis, the first one is the wearing of cartilage due to aging and it should occur only late in life. The second is an accelerated aging of articulations due to nutritional imbalances and to lifestyle. In the second, we can include pathological and physical sources of arthritis that resulted from shock or trauma. Joints can also be worn by repetitive motion in one's professional life or activities.

Pain is the first symptom of arthritis. Its intensity varies, sometimes bearable and mild, sometimes acute. Usually in the beginning the pain is present after an exertion, a long walk; for example, but it is bearable. It can go away with a little rest. As time goes on, the joint can become more and more painful, even during rest. In the later years, research has proven that inflammation is at the source of the disease.

Own Arthritis Relief Walking Workout on DVD

How can you fight arthritis?

Exercise is not the enemy of arthritis, far from it. It is essential to keep moving. You should choose programs that are not too taxing on the joints and avoid tennis jogging and skiing. A group of researchers in Cleveland Ohio have noticed that people with chronic arthritis were suffering fewer symptoms after 10 weeks of daily practice of exercise, when compared with sedentary people. The improvement was directly linked to the movement; it improved blood circulation in the joints and strengthened muscles and tendons around the joint. According to a new Cochrane Systematic Review, exercise programs designed to improve strength and stamina are perfectly safe for rheumatoid arthritis. Their research found benefits associated with dynamic exercise programs that were designed for chronic arthritis patients.

The goal of arthritis exercise is to reduce inflammation, eliminate pain and increase your ability to function. By increasing blood flow and providing important nutrients to your joints, Functional Fitness keeps the muscles around your joints strong, and supports your joints so you function at your best. Functional Fitness also lubricates your joints by encouraging your body to produce a natural lubricant called synovial fluid and that reduces joint friction.

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.