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Sit and Be Fit

SIT AND BE FIT is a popular exercise series designed to make exercise fun, easy and safe for people of all ages. Programs focus on therapeutic exercises that make everyday activities easier to perform; including core strengthening, balance work, stretching and relaxation. Host, Mary Ann Wilson, RN designs programs with physical therapists, using creative choreography and a diverse selection of music. Her warmth and encouragement effectively reaches out to people of all fitness levels and ages. She is especially loved by older adult viewers, children, and those managing chronic conditions and physical limitations.

Sit and Be Fit  
  • Imagining Resistance
    Wednesday, February 1
    8:30 am on UEN-TV 9.1
    Mary Ann demonstrates three different ways to push up from a chair and uses imaginary resistance to strengthen muscles. Gretchen combines a standing balance routine with vestibular work.
  • A Treat for Your Feet
    Friday, February 3
    8:30 am on UEN-TV 9.1
    In this episode Mary Ann is paying special attention for feet, shoulders and hip range of motion using a towel and band.
  • Somatosensory and Lymphatic Systems
    Monday, February 6
    8:30 am on UEN-TV 9.1
    Mary Ann uses a large ball to stimulate the sensory and lymphatic systems, accompanied by jazzy, New Orleans style music. Gretchen's new cross and open pattern for a brain.
  • Neglected Areas of Body
    Wednesday, February 8
    8:30 am on UEN-TV 9.1
    This episode begins slow and easy with great music to accompany exercises for posture using a towel and band, a large ball for balance, in addition to exercises for hips, carpal tunnel and the pelvic floor.
  • Diabetes and Peripheral Neuropathy
    Friday, February 10
    8:30 am on UEN-TV 9.1
    A large and small ball is used as a way to facilitate exercises to improve conditions such as diabetes and peripheral neuropathy.
  • Full Body Workout
    Monday, February 13
    8:30 am on UEN-TV 9.1
    Mary Ann uses a towel to assist with neck alignment and a band for strengthening shoulders and upper back. There is a focus on core and a special tip to help balance.
  • Brain and Balance
    Wednesday, February 15
    8:30 am on UEN-TV 9.1
    This episode includes unusual exercises for brain stimulation and help with balance.
  • Upbeat and Fun
    Friday, February 17
    8:30 am on UEN-TV 9.1
    This energetic full body workout has a lot stomping and good hip movement for anyone confined to a wheelchair or chair.
  • Be Happy
    Monday, February 20
    8:30 am on UEN-TV 9.1
    Mary Ann will lift your spirits, posture, and leave you with a smile, happy feet and nimble fingers. The workout includes a brain workout with Gretchen and uses a small bell.
  • Heel to Toe Functional Fitness
    Wednesday, February 22
    8:30 am on UEN-TV 9.1
    In this workout Mary Ann focuses on core strengthening, balance, finger dexterity and improving range of motion. Dr. Emily shares the "short foot" exercise.
  • Body Alignment and Core Strengthening
    Friday, February 24
    8:30 am on UEN-TV 9.1
    In this episode Mary Ann focuses on the details of proper body alignment and core strengthening throughout the workout. Dr. Emily shows how to use "short foot" in a sit-to-stand progression.
  • Wake Your Body with Exercise
    Monday, February 27
    8:30 am on UEN-TV 9.1
    In this lively functional workout Mary Ann uses a towel to improve range of motion. Gretchen leads a finger segment for the brain featuring college football hand signs and Dr. Emily shares a foot release homework assignment.
  • Exercise Interventions for Functional Fitness
    Wednesday, March 1
    8:30 am on UEN-TV 9.1
    Mary Ann incorporates exercises that can be practiced daily to promote functional fitness and independence. Dr. Emily shares a pelvic floor exercise to strengthen the core.
  • Pamper Your Feet
    Friday, March 3
    8:30 am on UEN-TV 9.1
    This episode is packed with variety and several guest appearances. Mary Ann and Dr. Emily share exercises to stimulate your feet and keep them healthy.
  • Lymphatic Health Special
    Monday, March 6
    8:30 am on UEN-TV 9.1
    Physical Therapist, Diana Smith, explains the role of the lymphatic system in removing toxins from the body. Mary Ann devotes this episode to a variety of movements and exercises that stimulate healthy lymphatic flow including a self-massage relaxation segment.
  • Tai Chi with Tino
    Wednesday, March 8
    8:30 am on UEN-TV 9.1
    Tai Chi exercises are good for balance training and fall prevention. Mary Ann introduces guest Tai Chi instructor, Tino, who leads viewers in a fun "Tai Chi By The Sea" segment.
  • Brain and Balance
    Friday, March 10
    8:30 am on UEN-TV 9.1
    Mary Ann shares exercises that improve postural strength and finger dexterity. Gretchen leads viewers through a fun segment that challenges the brain and balance systems with reaction time and patterning exercises. Dr. Emily shares a balance tip.
  • Tone and Stretch
    Monday, March 13
    8:30 am on UEN-TV 9.1
    Mary Ann uses a towel, large ball and weights to guide viewers through a full body workout to improve strength and range of motion. A variety of fun music is used throughout. Dr. Emily shares a balance tip. The episode ends with a gentle relaxation segment.
  • Balance Your Body
    Wednesday, March 15
    8:30 am on UEN-TV 9.1
    In this episode, Mary Ann leads viewers through a workout designed to balance out the body to improve functional fitness. Dr. Emily shares an exercise to strengthen balance and help reduce fall risk.
  • Muscle Isolations
    Friday, March 17
    8:30 am on UEN-TV 9.1
    Mary Ann focuses on building a strong core with muscle isolations that target the pelvic floor. She dedicates the circulation segment to her young fans. The workout progresses through movements that stretch and strengthen the entire body including exercises for the eyes. Dr. Emily closes the program with a relaxation tip to reduce anxiety and pain.
  • Grow Strong Effortlessly
    Monday, March 20
    8:30 am on UEN-TV 9.1
    Mary Ann begins this workout with gentle functional exercises using a ball to improve posture and strengthen the core. Slow methodical movements with weights are incorporated during the strengthening segment. Things speed up with a variety of exercises to improve circulation, range of motion, mobility and balance. Dr. Emily shares four simple tricks to improve balance.
  • Head to Toe - Tone, Stretch & Strengthen
    Wednesday, March 22
    8:30 am on UEN-TV 9.1
    Mary Ann uses a large ball to warm up the body and a small ball to exercise the fingers. A towel is used for stretching. Gretchen leads a circulation segment incorporating brain exercises and later in the program shares balance strengthening exercises. The episode ends with a visual relaxation segment.
  • Pulse, Press, Pull-Up
    Friday, March 24
    8:30 am on UEN-TV 9.1
    Using small pulses, presses and isometric contractions to strengthen muscles in a gentle way, Mary Ann introduces a variety of new movements targeting different muscle groups and joints throughout the entire body. Gretchen leads a finger segment that challenges the brain. Standing exercises focus on improving gait, balance and mobility. Special attention is given to the pelvic girdle and pulling up on the muscles of the pelvic floor.
  • Warm Up, Circulate, Strengthen & Stretch
    Monday, March 27
    8:30 am on UEN-TV 9.1
    This episode begins with a warm up dedicated to a young Sit and Be Fit fan followed by a circulation and weight segment. Mary Ann introduces new exercises using a ball to improve dexterity and proper body mechanics. Dr. Emily shares 4 balance exercises and Gretchen leads a relaxation segment.
  • Functional Feel-Good Exercises
    Wednesday, March 29
    8:30 am on UEN-TV 9.1
    iaphragmatic breathing takes center stage for the first 5 minutes of this episode followed by a lively circulation song that will wake up your feet. Mary Ann introduces towel exercises to strengthen postural muscles and improve range of motion. Dr. Emily shares an exercise to mobilize the ribcage to improve gait and mobility. Mary Ann's granddaughter, Maddie, leads a flamenco segment and Gretchen finishes with a brief relaxation. This workout will leave you feeling good!
  • Breathing, Posture and Balance
    Friday, March 31
    8:30 am on UEN-TV 9.1
    Mary Ann begins this functional workout with an emphasis on breathing exercises. A towel is used to improve tactile stimulation, grip strength and wrist flexibility. Guest instructor, Toni, leads a weight segment to strengthen postural muscles and Gretchen leads a balance routine. Mary Ann finishes the workout with stretching and relaxation. Dr. Emily leaves viewers with a brain game exercise for balance.
  • Exercise Potpourri
    Monday, April 3
    8:30 am on UEN-TV 9.1
    This workout is jam-packed with a variety of exercises to strengthen postural and core muscles; improve balance, mobility and range of motion. Mary Ann introduces finger and wrist exercises with a small ball to improve grip strength. Tai Chi practitioner, Tino, leads a Tai Chi segment. Dr. Emily shares stretching mobilization exercises to improve gait and mobility and Mary Ann finishes the workout with feet exercises using a small ball.
  • Core Strength and Yoga Inspired Exercises
    Wednesday, April 5
    8:30 am on UEN-TV 9.1
    Yoga inspired exercises are woven throughout this gentle workout. Mary Ann focuses on exercises that emphasize extension, stretching and core strengthening. Dr. Emily shares a brain game exercise to help improve balance.
  • Fun Exercises for the Core and More
    Friday, April 7
    8:30 am on UEN-TV 9.1
    Mary Ann kicks off this lively episode with a variety of core strengthening exercises followed by a fast paced circulation segment. A small ball is used to improve grip strength, reaction time and finger dexterity. Weights are utilized to target muscles of the core, arms and lower body while a large ball is used for standing balance work and pelvic mobility. Gretchen leads a stretch segment using a towel and Dr. Emily closes the episode with a balance homework exercise.

 

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  • Music and Novelty
    Monday, January 30
    8:30 am on UEN-TV 9.1
    Mary Ann's love of combining novelty music and exercise is obvious by the way she matches her movements to this engaging staccato melody. Gretchen introduces a seated brain.
  • Hip Mobility
    Friday, January 27
    8:30 am on UEN-TV 9.1
    Maintaining flexibility in the hips is an important strategy to ensure healthy aging. Mary Ann spends time during this workout focusing on this area of functional fitness.
  • Core Strengthening
    Wednesday, January 25
    8:30 am on UEN-TV 9.1
    Mary Ann shares exercises that help build core strength which plays an important role in balance and back strength.
  • Circulation
    Monday, January 23
    8:30 am on UEN-TV 9.1
    This upbeat episode focuses on movements designed to get the blood flowing through the body.
  • Postural Alignment and Shoulder Stability
    Friday, January 20
    8:30 am on UEN-TV 9.1
    This program features exercises that help increase postural awareness and stabilize the shoulders.
  • Shoulder and Back Strength
    Wednesday, January 18
    8:30 am on UEN-TV 9.1
    Mary Ann guides viewers through a lively workout sharing exercises that help strengthen the shoulders and back.
  • Yardsticks and Bands
    Monday, January 16
    8:30 am on UEN-TV 9.1
    Opening this program is a unique warm-up routine using a yardstick. Later in the show, Mary Ann focuses on upper and lower body strengthening using bands.
  • Functional and Fun Exercises for the Feet
    Friday, January 13
    8:30 am on UEN-TV 9.1
    This workout begins with a fun segment dedicated to keeping your feet happy and healthy.
  • Variety: The Spice of Life
    Wednesday, January 11
    8:30 am on UEN-TV 9.1
    Mary Ann uses a variety of exercises and exercise accessories to help you feel and function better.
  • Practice Perfect Posture
    Monday, January 9
    8:30 am on UEN-TV 9.1
    This episode puts an emphasis on postural alignment and using proper form to get the most out of each exercise.
  • Brain Booster
    Friday, January 6
    8:30 am on UEN-TV 9.1
    This program focuses on exercises that activate the brain and includes excellent movement patterns for balance and gait.
  • Flexibility and Range of Motion
    Wednesday, January 4
    8:30 am on UEN-TV 9.1
    All the exercises in this program highlight range of motion throughout the shoulders and back.
  • The Power of Small Movements
    Monday, January 2
    8:30 am on UEN-TV 9.1
    This episode demonstrates what can be achieved with small gentle movements.
  • Flabby Arms
    Friday, December 30
    8:30 am on UEN-TV 9.1
    This workout focuses on exercises to tone the arm muscles. Mary Ann introduces a new way to strengthen arms using your own body as resistance.
  • Your Feet, Your Foundation
    Wednesday, December 28
    8:30 am on UEN-TV 9.1
    It's important to let your feet feel the floor. Exercising barefoot, Mary Ann emphasizes somatosensory awareness in the feet throughout the workout.
  • Mobility and Balance
    Monday, December 26
    8:30 am on UEN-TV 9.1
    This episode highlights a variety of exercises to improve balance and concludes with stroking.
  • Lymphatic System
    Friday, December 23
    8:30 am on UEN-TV 9.1
    Mary Ann uses soothing music and slow gentle movements to stimulate the lymphatic system.
  • Coordination and Reaction Time
    Wednesday, December 21
    8:30 am on UEN-TV 9.1
    This episode focuses on being aware of your body's movements and how it contributes to coordination and reaction time.
  • New Challenges
    Monday, December 19
    8:30 am on UEN-TV 9.1
    Mary Ann introduces a new abdominal exercise called the "Ski Jump" and Gretchen gives you a new balance challenge.
  • Good Alignment
    Friday, December 16
    8:30 am on UEN-TV 9.1
    By doing exercises with eyes closed, Mary Ann builds an awareness of how good spinal alignment feels. Mary Ann gives a tip of the day.
  • Functional Fitness
    Wednesday, December 14
    8:30 am on UEN-TV 9.1
    This episode includes exercises that promote healthy living and being able to perform daily activities with ease and without injury. Registered dietitian, Janell Buchkoski, challenges viewers with a weight management tip of the day.
  • Back Health
    Monday, December 12
    8:30 am on UEN-TV 9.1
    Mary Ann introduces new exercises to gently loosen the thoracic spine with subtle shoulder and back movements.
  • Breathing
    Friday, December 9
    8:30 am on UEN-TV 9.1
    Mary Ann offers several techniques to develop healthy breathing habits.
  • Posture
    Wednesday, December 7
    8:30 am on UEN-TV 9.1
    Mary Ann breaks down techniques to improve our posture and special guest Jeff Brooks gives us a balance exercise for the day.
  • Vestibular and Core
    Monday, December 5
    8:30 am on UEN-TV 9.1
    Mary Ann combines a nice mix of vestibular and core work while Gretchen reinforces the importance of gait training exercises.
  • Controlled Breathing
    Friday, December 2
    8:30 am on UEN-TV 9.1
    Mary Ann experiments with several ways to control breathing to efficiently distribute oxygen throughout the body.