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Summer Body: Lose 5 Pounds in One Week

6/24/2018

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​Losing weight and keeping it off takes time, consistency and patience.  However, if you are in need of losing up to 5 pounds in one week for a summer getaway or pool party here are some tips that can help!

Tea Tox

Tea has become a popular way to decrease bloating, boost metabolism and lose weight.  When beginning a detox tea regimen, make sure to consume a high quality tea with the right combination of ingredients.  I recommend Teami Tea Blends Detox Pack (25% Off Code: DRSUZ25 LIMITED TIME OFFER).  The Teami Detox Pack contains two tea blends: 1.  Skinny Tea and 2.  Colon Cleanse.  It is recommended to drink the Skinny Tea in the morning and the Colon Cleanse at night every other day before you go to sleep. By incorporating tea into your daily routine you will feel and look better while ridding your body of toxins in order to allow your cells to function better, burn more calories and body fat and increase your energy.  Skinny Tea contains Oolong tea, yerba matte, ginger root and other all natural ingredients.  The Colon Cleanse contains senna leaf and root, hawthorne berry extract, psyilium husk seed and other ingredients to help detox and expel waste products in the body.   

Oolong tea is the main ingredient in Teami Blends Skinny and has several health benefits.  Oolong tea contains the combined qualities of black tea and green tea.  Polyphenols in Oolong tea help to control the metabolism of fat in the body.  Polyphenols activate certain enzymes in the body and increase the functioning of fat cells in the body.  Daily consumption of this tea can lead to an overall decrease in body fat percentage.  

The detox pack contains enough tea for 30 days, however, you will experience several of the benefits within the first week including a reduction in bloating, increased energy and a boost in your metabolism allowing your body to burn off stubborn stored fat.  
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How to Begin:
Start with the 30 day Tea Detox pack or go for the Teami summer detox challange pack that gets you started with detox approved recipes, tea infuser, tea tumbler and more goodies for a limited time offer!  Receive 25% Off your entire order with code: DRSUZ25   CLICK HERE

*Important: Before beginning any detox program, diet or workout program, make sure to contact your physician to discuss potential risks, complications and benefits.  


High Intensity Interval Training (HIIT)

Recently, studies have shown that high-intensity interval training (HIIT) also called high-intensity interval exercise (HIIE), helps to lower blood glucose levels, improves insulin sensitivity and helps burn fat faster.  

This type of training involves repeated bouts of high intensity effort followed by varied recovery times.  According to the American College of Sports Medicine (ACSM.org), the intense work periods may range from 5 seconds to 8 minutes long, and are performed at 80% to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself. The recovery periods may last equally as long as the work periods and are usually performed at 40% to 50% of a person’s estimated maximal heart rate. The workout continues with the alternating work and relief periods totaling 20 to 60 minutes. 

HIIT has been lab tested as a major component of fat loss around the belly.  Belly fat or visceral fat can lead to diseases such as heart disease, cancer and diabetes. According to a study from the University of New South Wales in Australia, women who did three HIIT workouts per week lost significantly more subcutaneous fat (the fat that you can see and pinch) then women who did only steady-state cardio. They also managed to improve insulin resistance.  
   
When developing a HIIT program, consider the duration, intensity, and frequency of the work intervals and the length of the recovery intervals. Intensity during the high intensity work interval should range ≥ 80% of your estimated maximal heart rate. As a good subjective indicator, the work interval should feel like you are exercising “hard” to “very hard”. Using the talk test as your guide, it would be like carrying on a conversation, with difficulty. The intensity of the recovery interval should be 40-50% of your estimate maximal heart rate. This would be a physical activity that felt very comfortable, in order to help you recover and prepare for your next work interval.  For more information on high-intensity interval training take a look here: ACSM.org.  

Exercise Tips:
For beginners: Begin by performing a combination of exercises including sprints and plyometrics such as burpees, squat jumps and jumping rope.  You must push yourself as hard as you can, recover and catch your breath, then push yourself as hard as you can again.
  This is performed for multiple intervals.  For example, go all out for 30 seconds then recover and catch your breath for 30 seconds. Repeat this sequence for approximately 20 minutes.  

A great way to decrease body fat around your belly is lifting weights while bracing your core. Research published in the journal American College of Sports Medicine: Health and fitness showed compound exercises can elevate fat burn for up to 72 hours post workout and have a great effect on subcutaneous fat loss by increasing fat fighting hormones.  

*Note: Before beginning any exercise consult with your physician.  



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Just Roll With It- The Perfect Workout

4/1/2018

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I have been utilizing a foam roller for pre-and post workout recovery for several years.  It was just a little over a year ago when Alyson Limehouse, the founder of Rollology™ Fitness, invited me to one of her classes.  I expected some stretching and using the roller for SMR or self-myofascial release massage but this class was way more than that!  

Alyson began the class with direction on proper posture and alignment.  While seated, the foam roller is placed behind you to help align your spine correctly.  Alyson gives tips on how to appropriately breathe through each posture and takes the time to correct your alignment.  One of my favorite sets of moves are the bride arms.  These small movements target that underarm flab and are much more difficult than they look.  We then transitioned to laying on top of the roller and focused on core strength and mobility moves.  These flowed into sets of leg toning and lengthening exercises.  The class also includes a set of foot and ankle exercises emphasizing the importance of strong, mobile and well aligned foot and ankle muscles, fascia and joints.

Rollology™ targets each and every part of your body helping to strengthen core muscles, improve alignment, posture and balance.  It also helps strengthen arms and legs, can aid in decreasing cellulite and promotes flexibility. Another plus, is that the Rollology™ Fitness program can be modified for the elderly, those with injuries or people recovering from surgery.  I recommend attending these classes as part of your workout or physical therapy routine on a weekly or bi-weekly basis.  Once learning how to perform the movements correctly, you can definitely do them at home or whenever it is convenient.  The beauty of this type of Pilates is that it can be done anywhere at any time.  

Another health benefit is the treatment of "Tech Neck".  Many of of us hold our heads forward and flexed down looking at our smart phones and laptops.  Looking at our devices we lean forward and look down bringing the weight of our head into a position that causes it to be heavier putting more stress and strain on our bodies.  Those prolonged periods of hunching over our screens are slowly causing our necks to stay in that more forward position.  The strained tissues lose their pliability causing a lot of pain and dysfunction. Some may even experience neck pain, headaches/migraines and numbness/tension in your fingers.  Tech neck is leading to an extremely unattractive posture called kyphosis or rounding of the upper back aka Dowager's Hump at a very early age!  Rollology™ exercises teaches the body to go back into a neutral spine while engaging the core to help support the spine, neck and head. This helps to strengthen the neck muscles along with the shoulders to help prevent the head from coming forward.  Your body will also be stretched to make the neck, head and shoulders more flexible.  

Rollology fitness classes help make it possible to do every day activities and sports with ease and reduced pain.  It is the perfect workout because it helps strengthen, stabilize, align, mobilize and stretch every part of your body in little over an hour.  Anyone can participate no matter what age, gender or fitness level. All you need is a mat and a custom designed Rollology™ Roller. The Rollology™ Roller is a medium density roller that is custom designed for Rollology™ workouts, physical therapy, before or after exercise, yoga and massage therapy.  "In 2018, you can do many forms of exercises that build and strengthen muscles but may also be setting you up for neck or back pain with surgery as the end result", says Alyson Limehouse.  "Rollology™ not only strengthens and lengthens muscles it also works out the body in proper alignment and neutral spine.  By focusing on alignment while exercising with Rollology, you can successfully workout to reduce the chances of surgeries in the future while creating a symmetrical and firm body."

Immediately following your first Rollology™ class, you can see and feel the difference in your posture and alignment.  I soon decided to become a Rollologist™ (certified licensed rollology™ instructor). It is important for me to be able to provide my patients and clients a well-rounded treatment plan.  Your feet and ankles are definitely your foundation for movement, but you do need a strong core, proper pelvic and spinal alignment and balance to maintain a healthy and active lifestyle.  I currently provide private sessions with my patients and plan on teaching classes beginning spring/summer 2018.  For more information follow me on social media Facebook, Instagram or Twitter.  

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​Alyson Limehouse, Founder of Rollology™

Rollology™ was developed by Second Generation Master Pilates Instructor, Alyson Limehouse, who studied under Pilates Elder Lolita San Miguel. (Lolita is only one of two people that Joseph Pilates personally certified before he passed away in 1967.) Alyson has owned and operated Sunset Pilates Studio on Palm Beach Island for 16 years.

Alyson is very passionate about the art of sculpting the body through a balanced blend of strength and flexibility training, which improves posture, reduces stress and creates long, lean muscles without bulking up. Alyson created Rollology™ so that anybody can have a safe and effective work out that is affordable.

For more information on classes, workshops and certification courses go to www.RollologyFitness.com


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A Trick-Or-Treating Workout Routine

10/29/2017

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​Halloween is full of tricks and treats!  Make sure you aren’t tricked by all those treats and follow this trick-or-treating walk and workout routine.

Before getting to the trick-or-treating routine, remember to protect your feet with the correct shoe wear.  Many costumes suggest shoes that don't have support or don't fit appropriately.  After some time on your feet, inappropriate foot wear can cause arch pain, heel pain, and even blisters.  Wear shoes or sneakers that have arch support, that do not rub on bony areas causing blisters and that fit appropriately.  I suggest sneakers or tennis shoes.   They may not go exactly with your costume, but I promise nobody will notice and you will feel a lot happier being able to walk longer without pain.  
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Here is the routine that combines trick-or-treating and working out. Do it while you take the kids (or yourself) around the neighborhood, and you won’t feel guilty about sneaking a snickers or two! 

Once you have your mask or costume on, put on your comfortable shoes and get ready!  I recommend planning out your route prior to Halloween to make sure you know exactly all your stops. 

1.  As you walk out the door, begin by doing walking lunges down the block.  You can also skip to bring your heart rate up a bit. 

2.  While waiting at each door to open, do jumping jacks but make sure not to drop any candy! 

3.  For each piece of candy you have in your bag do a squat.  For example, one Reese’s do 1 squat.  If you get to your next house and have 1 Reese’s, 2 snickers do 3 squats and so on.  As your bag fills up you will do more and more squats with a heavier and heavier bag.  Challenge yourself!

4.  As the bag gets heavier you can do bicep curls and shoulder shrugs on your way to each house.  
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After you return home for the night, make sure to stretch for about 5-10 minutes.  Enjoy your treats and don’t feel bad about having an extra piece of candy, you deserve it! 


Have a Happy & Healthier Halloween!  ;)


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    Author
    Dr. Suzanne Fuchs has a passion for nutrition, health and fitness.  She aims to connect the dots between our overall health and the substances that go into our bodies on a daily basis by using only evidence based medicine, science and expert advice.    
    Dr. Suzanne Fuchs currently practices concierge foot and ankle medicine and surgery in Palm Beach and Palm Beach Gardens, Florida at LuxePodiatry™ 
    Disclaimer: 
    If you have health concerns you should contact your physician for professional advice.

    Dr. Suz Heals.com has provided sources for information that is not directly provided by our own sources.

    Dr. Suz Heals.com  is intended to be used for educational and information purposes only. Dr. Suz Heals.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be expressed through pages hosted under Dr. Suz Heals .com.  If using any pharmaceuticals or drugs given to you by a doctor or received with a prescription, you must consult with the doctor in question or an equally qualified Health Care Professional prior to using any nutritional supplementation. If undergoing medical therapies, then consult with your respective Therapist or Health Care Professional about possible interactions between your Treatment, any Pharmaceuticals or Drugs being given, and possible nutritional supplements or practices hosted on Dr. Suz Heals.com.  Dr. Suz Heals.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Dr. Suz Heals.com  and its Editors do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of Dr. Suz Heals.com.



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