Functional Fitness with Suzanne Andrews

Overcome Weight Loss Resistance!

by Suzanne Andrews

Have you tried to get the weight off and it just won't budge? I can relate.  I was sixty pounds overweight and still have to watch it or the pounds pack on.  Recently, my weight had been creeping up and I just couldn’t understand why. I’ve been doing what I always do; Functional Fitness combined with sensible eating. After six months of really trying, I decided enough was enough, it was time to visit the doctor and so I went to the endocrinologist. Thank goodness I went and wish I’d gone sooner. Could you have the disease that causes weight loss resistance? Physician’s Assistant, Kimberly Shapiro reveals some surprising reasons you’re struggling to lose weight and when to see your doctor.

  If you’re trying to lose weight, don’t give up!  Here’s another important reason to lose weight.

 Fat tissue creates chronic inflammation in your cells. The more excessive adipose tissue (fat) you carry, the higher the level of inflammation and the lower your immune system will be. Fat makes you older.  Aging is not a disease. Aging is damage to your body cells. When you take in more than you burn off, you’re feeding age damaging fat cells to your body. Stress ages your body as well.  That’s why the first thing you should do is find a way to release stress.  For me yoga was the first step.  At sixty pounds overweight, I needed a yoga that didn’t involve contorting into a pretzel and that’s how Beginners Dynamic Yoga for Stress Release and Weight Loss was developed.  It’s the first step to getting the weight off.  Tune in next week for the second step and you’ll be looking and feeling younger!  Do you have a special event you want to look and feel younger for? Let me know.  I’ll help you get there! 

 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.

Help! I Want to Exercise, “But” I Lose Motivation!

by Suzanne Andrews

How to Get and Stay Motivated!

 If you let a "but" get in the way of losing your "butt," you won't get far towards meeting your weight and fitness goals.  My clients often confide, "Every time I start an exercise program, I lose motivation after a couple weeks."  It's not that these individuals don't know how to exercise - they do. "If only I could keep motivated," these people say, "I could really get my body into the shape I deserve." Such a common problem needs a common solution, and "get over it and get to the gym" doesn't really cut it in this sort of situation.

The truth is that motivation is not something anyone can give to you. Even the most motivating coach cannot make a team play well if the team won’t co-operate. You have to unlock the ability to motivate yourself and that begins with your attitude. If you are filling up your mind thinking about your lack of motivation, you sure aren’t going to get any better. Stop using motivation as an excuse and start telling yourself it doesn’t matter. The health of your body shouldn’t be punished because you are not motivated.   Exercise anyway. You don’t have to be motivated to do some sit-ups or go for a walk. You just have to be willing to do it. Motivation is not about willpower, it’s about want power. What do you want? Weight Loss? More Energy? Better Health. Once you start exercising, you will feel better and then you’ll feel motivated.

The word "Motivation" comes from the Latin verb "Moveo," to move. When trying to get in shape, this takes on a double meaning: you must move yourself internally in order to moves yourself externally, putting yourself into a position to be able to lose weight and get your life on track. The trick is knowing all the benefits and reasons to get up and get moving, then making yourself find a way to feel like doing what you already know is possible.

Motivation comes from within you.  It  can't be imposed from someone standing outside you barking to run faster and harder (well, except in the case of a personal trainer, where it's easy to find motivation from the simple and direct orders of the person you're paying to make sure you work out). Even with the best trainer, you may find that there are days when you just don't want to get out of bed and go to the gym. How can you solve this problem and motivate yourself to take your exercise and fitness seriously?

The first step is to stop using motivation as an excuse, and start telling yourself that whether you "feel" like working out or not doesn't matter. So what if you're not "inspired" to exercise, not motivated to get your heart pumping? Do you think every famous actor or athlete is motivated to get up every day and do their job? (Hint: Are you motivated to go to yours, every day?) The answer is no, they're not. But it doesn't matter. Your health is like a job. Do it poorly and you’ll be terminated. Do it well and you’ll be rewarded.  

The reward is a body that's in great shape, feels healthy and saves you money on medical expenses. Being a healthcare clinician affords me a unique perspective into the health choices people make.   60% of deaths comes from lifestyle diseases!

It doesn't matter if you're motivated to exercise. Nine times out of ten by the time you start working out, the natural endorphins your brain releases will do the job of making you feel motivated, healthy, and excited about the workout you've undertaken. You'll be surprised at how quickly you start to feel the natural endorphins released by exercise. But just like a professional in any field, you can't wait around to be inspired to produce exercise. You're not working toward a paycheck in this situation, you're working toward the most important resource you have in life - your body.

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.

I love working out in the water “But” isn’t that for little old ladies?

by Suzanne Andrews

Just how old is a little old lady, anyway? When I was 15, I would have thought that the age I am now is a little old lady!  I’ve met people at 30 who were older than their years and people at 80 who were younger than their years. Age is a state of mind and you can be as young as you want if you take care of yourself.  However, as we get older, it’s important to modify your workout to prevent injuries.  Whatever your age, you can get an amazing workout in the water and burn 500 calories in an hour with the correct water jogging technique. Even if you have arthritis, the water’s buoyancy allows you to get into the fat burning zone with the simple techniques demonstrated in this weeks vlog. 

Order your copy of Suzanne Andrews' Arthritis Water Therapy Workout here

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.  

I Want To Work Out BUT My Joints Hurt Too Much

by Suzanne Andrews

3 Things You Must Avoid with Arthritis

If you feel you just have to live with arthritis pain or you feel your only alternative to alleviating painful joint stiffness is expensive arthritis medicine, watch the video to hear Dr. Margaret Chang, explain three things you must never do if you have arthritis and a medically proven natural treatment option that is right under your feet! 

Purchase your copy of Suzanne Andrews' Arthritis Water Therapy here

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.

How Fit Are Your Abs?

by Suzanne Andrews

I Want Stronger Abs, But Don't Know Where to Start?

How Fit Are Your Abs? Take the Women's 60 Second Ab Test! (For Women 36 years+). If you've been told not to do sit ups because you have osteoporosis, check out the modified version of the sit up test!


You can get Younger Muscles , Younger Joints and a Healthier Heart in 30 Days with Suzanne Andrews Functional Fitness Younger in 30 Days DVD! Start today for a younger you tomorrow!

Healthiest blessings,

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 Wear Short Sleeves ‘BUT’ I’m too Embarrassed

by Suzanne Andrews

Banish Bat Wings with These Top

Bat Wing Banishers!

If you find the underside of your arms getting flabby, here’s your younger arm muscles in 30 days plan.

As seen in Suzanne Andrews Younger in 30 Days DVD

1. Lean forward, hinging at the hips, making sure to keep your back flat, not rounded. Place your hand on a bench or a chair.  Can’t lean forward because you have osteoporosis or back problems? Do the modified version by leaning forward just a bit. Slowly lift the weight up and down 12x.

  Stabilize your elbow at your waist and slowly raise the weight back and down.  Do 12 times. Another great reason to keep your triceps strong…

Functionally speaking, your tricep muscles are the primary upper extremity (arm) muscles you use when pushing up from a chair and getting in and out of a car.  By getting them strong and staying functional, you make these daily tasks easier!

Because Functional Fitness with Suzanne Andrews® also focuses on injury prevention, this blog wouldn’t be complete without telling you another very important tip. If you focus solely on your triceps and don’t counter-balance by strengthening your bicep muscles, you have a greater risk of injury because the stronger muscles are forced to do all the work and that causes a strain. Here’s your functional fitness move to counter balance the triceps.

Elbow Flexion/Extension

Keep your elbows at your waist. Raise and lower your weight 12X.  (TIP: You’ll know you’re lifting the right amount of weight when the last repetition is a struggle). Studies suggest that you don’t need to do countless repetitions to get results.  Just lift the heaviest weight you can tolerate.

We asked Suzanne Andrews What’s Unique about Functional Fitness with Suzanne Andrews ® DVDs?

As a rehabilitation clinician, I am required to teach evidenced based (medically proven) exercises that get the fastest results in the shortest time for specific health conditions. Simply put, insurance pays only when a client makes progress with their rehab and it’s up to me, the therapist, to be aware of any contraindications (unsafe) for that specific condition and exactly what exercises to prescribe for a variety of health conditions.  It’s like to going to your general practitioner and she/he knows what pills to prescribe for a variety of conditions. You don’t have to be in rehab to benefit from the safe, medically proven exercises that cost $400.00 a month in co-pays or for those that are not insured, $280.00 an hour.

All the exercises in Suzanne Andrews Functional Fitness DVDs demonstrate evidenced based editions for specific health conditions including arthritis, osteoporosis, copd, and since I was once very overweight, all the workouts are compatible for people 50 lbs or more overweight:  giving you the opportunity to take charge of your health in the comfort of your own home.

I Want to Wear Shorts, BUT I’m too Embarrassed Because of Varicose Veins.

by Suzanne Andrews

Get Beautiful Legs This Summer by Doing This!

Walking increases circulation and helps eliminate and protect from varicose veins.  Make sure to follow these tips for best results!

Start Off Slow and Increase as Tolerated

If you’re just beginning a walking workout start with a 15 minute walk and increase by 5 minutes every week.  As the walk becomes easier, add light hand weights and you’ll strengthen muscles that support your joints and increase circulation to your legs which helps to reduce varicose veins.

Wear Good Fitting Shoes

Wear good fitting shoes with solid support that allow you to walk from heel to toe.  Stiff shoes or old worn out shoes can cause you to have improper gait and that can cause head to toe joint pain.  As a general rule, replace your shoes every 6 months.

Integrate Breathing Exercises into Your Walk

Your body loves oxygen. The more oxygen you take in the healthier you get. Your heart is a muscle and pumps nourishing blood to your legs. When you put your heart to work it gets larger and stronger just like a bicep in your arm when lifting weights. Arthritis Walking Workout specially designed moves makes your heart pump more oxygen enriched blood to your legs even when you are at rest.

Elevate Your Legs

When you’re resting make sure to elevate your legs above your heart by placing a pillow under them.

Compression Stockings

Wear compression stockings to help reduce edema (swelling).

Make sure to check back next Thursday to learn the best exercises to get rid of flabby bat wing arms! 

Feel and look fabulous with Suzanne Andrews Arthritis Relief Walking Workout. Reap the benefits of weight loss, stronger shapelier legs and a firmer belly in just 30 days.  Excellent workout for middle age to seniors that can be done sitting or standing with the most beautiful scenery in a walking DVD ever!

*(This is not intended as a replacement for medical guidance. Any advice given here does not constitute a patient - practitioner relationship with Suzanne Andrews. See your doctor for medical advice). 

I Heard Water Can Help Me Lose Weight, “BUT”

by Suzanne Andrews

How Much Weight Can I Really Lose and How Much Should I Drink to Lose Weight?

Photo courtesy of Healthwise Exercise LLC

Yes, water can help you lose weight! Here’s some surprising ways to sneak it in your day without even realizing it.   

Four Foods That Contain Water:

One cup of milk or orange juice contains 88% water. 

One half of a cup of broccoli has 92% of water.

There is 85% of water content in yogurt!

How Water Burns More Calories

One of the functions of the liver is to convert stored fat to energy.  Another function of your liver is to aid the kidneys. Without enough water, your kidneys can’t metabolize fat as quickly. 

How Much Do I Need to Lose Weight?

Water is a life sustaining necessity and your blood is 90% water.   A person can only live 3 days without water.  Drink water throughout the day and start with a glass first thing in the morning.  Your body will adjust and your waist line will thank you for it. By drinking the recommended 6-8 cups a day, you burn 100 extra calories a day leading to 10 pounds weight loss in a year just by drinking water.

Is There Such a Thing as Too Much Water?

Water intake affects your body’s electrolytes balance – your body salt - so more is definitely not better.  Drinking too much water will off-set your electrolytes and can cause a heart attack. But most of us don’t have to worry about drinking too much water.  The majority of the population doesn’t get enough.

Stick to the recommended amount of 6 - 8 cups a day to keep your electrolytes functioning safely.  Water cushions your joints, maintains your body tone and aids in sustaining energy releasing oxygen to your cells.

*(This is not intended as a replacement for medical guidance. If your doctor has you on water restrictions, you need to listen to her/his advice).

Walk off the weight with Suzanne Andrews new DVD, Arthritis Walking Workout

You don’t need to have arthritis or be a senior to lose weight from this fantastic new two and four mile walk DVD. Since this is the first walking workout that can be done sitting or standing by a medical professional, Arthritis Walking Workout is perfect for the plus sized set who wants a workout that’s safe for your joints.  You choose the pace that’s right for you as you trim down and tone up walking in the most beautiful garden in North America! See a preview now.

I Want to Feel Younger, BUT I Look So Old Every Time I Look in the Mirror.

by Suzanne Andrews

30 Ways to be Ten Years Younger in 30 Days Plan

Ever see a woman who is the exact same age as you and wonder how does she look so much younger? Look and feel younger by making small but significant changes during the next thirty days. You could even eat, drink, exercise, and relax a decade away!

Day 1- Drink six to eight glasses of water each day. Hydrate skin, nourish it, and prevent wrinkles.

Day 2- Stretch and strengthen your legs. Doing calf raises and tiptoe walking every other day improves circulation and prevents spider veins.

Day 3- Incorporate upper-body exercises. Lift mini dumbbells, and stretch back muscles for better posture.

Day 4- Work your abs five days a week. Sit-ups enhance blood flow to vital organs, repairing tissue damage.

Day 5- High impact aerobics hurts your joints. Add low impact aerobic exercise to keep your heart and lungs youthful and fit.

Day 6- Choose activities that enhance brain power.  Taking a new class sharpens memory and increases attention span.

Day 7- Use diaphragmatic breathing. Inhale through your nose so debris and pollutants are filtered from the air. Make your belly rise, and then fall slowly, exhaling through pursed lips. Relaxed breathing decreases levels of stress hormones that accelerate aging.

Day 8- Eat baked, broiled, or grilled salmon two times per week. Its omega-3 fatty acids and vitamins combat disease-causing free radicals.

Day 9- Try colorful vegetables. Dr. Roy Vartabedian, author of “Nutripoints,” and the nutrition doctor for my PBS show, Functional Fitness, recommends spinach, broccoli and romaine lettuce daily with lunch and dinner. Dark green vegetables have cancer-fighting properties and vitamin C to boost your immune system. Tomatoes are also on this “fighter veggies” list.

Day 10- Have fruit with each meal. Dr Vartabedian suggests cantaloupe, guava, and papaya. These also combat the cell damage that causes premature aging.

Day 11- Add whole grains to breakfast. Wheat bran and wheat germ also contain youth-preserving antioxidants. Their carbohydrates and fiber boost energy.

Day 12- Serve legumes. Rich with those age-resisting antioxidants, peas, lentils, and many beans also deliver steady energy.

Day 13- Which milk? Trade whole for low fat to eliminate 20 calories and 3g of fat per serving Drink skim and cut out 35 calories while eliminating 7.5 fat grams. Keep your figure young!

Day 14- Undress chicken. Bake or roast it, and remove the skin. Less fat on the plate means less plaque in your youthful arteries.

Day 15- Which tuna? Choose water-packed. Get all the antioxidants without the fat.

Day 16- Which bread? Reduced-calorie whole wheat beats plain white. Get antioxidants, an energy burst from fiber, and fewer calories.

Day 17- Vary your exercise. Don’t let your body get too comfortable with a routine. Change it every few months to benefit most.

Day 18- Smile! It takes years off of your face. And it extends life by reducing stress, lowering blood pressure, and improving mood.

Day 19- Meditate. Breathe gently and concentrate. Quiet your mind and rejuvenate your body.

Day 20- Go on a date. Laugh. Enjoying good company fortifies your youthful outlook.

Day 21- Watch a funny movie. Laughing massages abdominal muscles, gives lungs a mini-workout, and triggers the release pain-relieving endorphins.

Day 22- Treat yourself. Antioxidants called flavonoids in a three-ounce portion of dark chocolate preserve memory, lower blood pressure, reduce LDL cholesterol, and enhance mood.

Day 23- Drink five ounces of red wine or grape juice daily. Red grapes contain an especially potent antioxidant called Activin, which could combat many age-related diseases.

Day 24- Take a hot bath. Light candles. Play relaxing music. Revitalize your skin and replenish your energy.

Day 25- Choose a hobby. Focus your mind, and enjoy yourself. A steady supply of fun keeps you feeling young.

Day 26- Get fit! Obesity can age you as much as 20 years.

Day 27- Stimulate your brain. Hone your thinking skills doing puzzles, learning a new language, or taking a class.

Day 28- See an anti-aging doctor. Have your hormones checked. Boost libido and renew your intimate relationship by correcting imbalances.

Day 29- Choose the best time for daily exercise. Re-evaluate as needed, and follow your plan.

Day 30- Keep up the responsibilities of your youthful lifestyle. You ARE your best “health care plan.”

Take the Younger in 30 Days Challenge with Suzanne Andrews Younger in 30 Days DVD that includes 3 workouts for younger, limber joints, stronger muscles and youthful energy.  Start today for a younger you in 30 Days!

I Want To Exercise BUT I Don’t Have Money for a Gym or DVD

by Suzanne Andrews

What is Your Health Really Costing You?

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 as we age, the sooner we plan for our health, the sooner we'll start saving more money.  According to the National Foundation for anti-aging, "most aging is premature." Poor posture, low energy, brittle bones are not aging, but a disease.  Most of my patients with complex medical problems end up needing care as a result of an actual medical diagnoses called, “Generalized Weakness,” leading to frailness and aging at a much faster rate.

According to the Employee Benefit Research Institute, a woman retiring at 65 and living until 85 means she'll need $88k to $146k for insurance premiums and out of pocket expenses.  So what does this have to do with you if you’re younger than retirement age? 

Nearly 70% of what is wrong with us can be avoided by changing daily habits!

By incorporating healthy lifestyle choices, you will save hours, days and months in the doctor’s office, hospital and/or operating room. 

By 2030, 40.5% of the US population is projected to have some form of Cardio Vascular Disease. Between 2010 and 2030, total direct medical costs of Cardio Vascular Disease are projected to triple, from $273 billion to $818 billion. Real indirect costs (due to lost productivity) are estimated to increase from $172 billion in 2010 to $276 billion in 2030, an increase of 61%. 

My patients often say they can’t afford a $45.00 a month gym membership, more expensive but leaner cut of meat or a $19.99 Functional Fitness DVD.  These same people think nothing about spending $200.00 – $400.00 a month eating out.  All that money literally flushed down the toilet!    I’m not saying it’s all totally avoidable, but nearly 70% of what is wrong with us can be avoided by changing daily habits. Your daily actions are your best health care plan.  

Health is accumulative.  How you treat your body today affects your life tomorrow.  You are working long and hard for your retirement and you can't afford to lose it all to overeating and a sedentary lifestyle.  So next time you are thinking you can’t afford it, change your mindset to, “I can’t afford not to workout.”

In her newest DVD, Arthritis Relief Walking Workout, licensed Occupational Therapy Clinician, Suzanne Andrews, guides you to make the change and live the richness of life as it was intended:  one of balance, joy, pleasure and the new exquisite awareness of who you truly are – a fully functioning adult with a life of abundant energy, functional strength and restored balance ahead of you.  

Start today, save the $105.00 weekly co-pay with a Functional Fitness DVD and Suzanne Andrews will be with you every step of the way!