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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  
  • Tone and Stretch
    Friday, November 15
    8:31 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
    Monday, November 18
    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
    Wednesday, November 20
    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
    Friday, November 22
    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
    Monday, November 25
    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
    Wednesday, November 27
    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
    Friday, November 29
    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
    Monday, December 2
    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
    Wednesday, December 4
    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
    Friday, December 6
    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
    Monday, December 9
    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
    Wednesday, December 11
    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.
  • Shoulder Range of Motion
    Friday, December 13
    8:30 am on UEN-TV 9.1
    This energetic workout focuses on shoulder range of motion and improving head-eye coordination. Mary Ann finishes with a calming visual relaxation.
  • The Mambo
    Monday, December 16
    8:30 am on UEN-TV 9.1
    Mary Ann integrates mambo steps, introducing exercises to strengthen the pelvic floor, engage core muscles and develop muscle awareness.
  • Reaction Time
    Wednesday, December 18
    8:30 am on UEN-TV 9.1
    Mary Ann demonstrates exercises to improve reaction time. She introduces unique finger exercises and challenges viewers with balance movements.
  • Efficient Breathing
    Friday, December 20
    8:30 am on UEN-TV 9.1
    Jeff Brooks, PT, joins Mary Ann for a workout that focuses on deep breathing. A new exercise for the oblique muscles is introduced, along with exercises engaging the pelvic floor, abdominal and leg muscles.
  • Exercise Bands
    Monday, December 23
    8:30 am on UEN-TV 9.1
    Mary Ann focuses on slow, controlled movements using exercise bands. A new exercise using a large ball is also introduced.
  • Balance and Weights
    Wednesday, December 25
    8:30 am on UEN-TV 9.1
    Mary Ann practices balance exercises for fall prevention and demonstrates slow methodical movements using weights.
  • Vestibular System
    Friday, December 27
    8:30 am on UEN-TV 9.1
    Mary Ann Sharkey, PhD, PT, joins Mary Ann to introduce exercises that focus on the vestibular system, including exercises with eyes closed, fast-slow motions, and head-turning movements. Other new exercises are introduced to improve proprioception and strengthen the pelvic floor muscles.
  • Circulation
    Monday, December 30
    8:30 am on UEN-TV 9.1
    Two circulation routines make this episode a high energy and fast paced workout. This show works the fingers and incorporates the exercise band.
  • Foot Massage
    Wednesday, January 1
    8:30 am on UEN-TV 9.1
    Mary Ann incorporates a foot massage and finger exercises to make a fun and unique workout.
  • Eye-Head Coordination
    Friday, January 3
    8:30 am on UEN-TV 9.1
    Mary Ann introduces exercises to improve eye-head coordination and later leads exercises to improve pelvic mobility.
  • Tai Chi
    Monday, January 6
    8:30 am on UEN-TV 9.1
    Tai Chi movements are combined with brain and visualization exercises for a great warm-up to start off the workout. Isometric exercises using a towel are also demonstrated.
  • Abdominal Exercises
    Wednesday, January 8
    8:30 am on UEN-TV 9.1
    Mary Ann demonstrates how to get the most out of abdominal exercises by engaging the core muscles.
  • Improving Posture
    Friday, January 10
    8:30 am on UEN-TV 9.1
    Personal trainer, Scott Totton, joins Mary Ann to demonstrate exercises to improve the posture, as well as knee strengthening. The exercise band is also used to strengthen the entire body.
  • Engaging The Pelvic Floor
    Monday, January 13
    8:30 am on UEN-TV 9.1
    Mary Ann focuses on engaging the pelvic floor and sitting on the sitz bones for proper posture. She also adds a foot massage in the warm-up and balance exercises in the leg routine.
  • Sensory Awareness
    Wednesday, January 15
    8:30 am on UEN-TV 9.1
    This workout begins by stimulating sensory awareness with stroking movements. A variety of finger exercises, using a small ball, help increase mobility and reduce pain.
  • Functional Fitness
    Friday, January 17
    8:30 am on UEN-TV 9.1
    Mary Ann uses functional movements while incorporating breathing and posture techniques, stretching the piraformis muscle, concluding with a Tai Chi stretch segment.
  • Balance Challenge
    Monday, January 20
    8:30 am on UEN-TV 9.1
    Mary Ann challenges participants’ balance with fast-slow movements and seated exercises with closed eyes. She also works on proprioception, eye-head coordination, and ends with a Tai Chi stretch.
  • Back Exercises
    Wednesday, January 22
    8:30 am on UEN-TV 9.1
    Osteoporosis specialist, Dr. Lynn Kohlmeier, explains and demonstrates her favorite back exercises, including back extension exercises using a band.
  • Visualization Exercises
    Friday, January 24
    8:30 am on UEN-TV 9.1
    Mary Ann starts this workout with weight-shifting in the seated warm-up and incorporates several visualization exercises throughout the workout.
  • Exercising with Small and Large Balls
    Monday, January 27
    8:30 am on UEN-TV 9.1
    Set to lively music, this fun-filled episode incorporates a large and small ball for range of motion and strengthening exercises.

 

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  • Brain and Balance
    Wednesday, November 13
    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.
  • Tai Chi with Tino
    Monday, November 11
    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.
  • Lymphatic Health Special
    Friday, November 8
    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.
  • Pamper Your Feet
    Wednesday, November 6
    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.
  • Exercise Interventions for Functional Fitness
    Monday, November 4
    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.
  • Wake Your Body with Exercise
    Friday, November 1
    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.
  • Body Alignment and Core Strengthening
    Wednesday, October 30
    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.
  • Heel to Toe Functional Fitness
    Monday, October 28
    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.
  • Be Happy
    Friday, October 25
    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.
  • Upbeat and Fun
    Wednesday, October 23
    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.
  • Brain and Balance
    Monday, October 21
    8:30 am on UEN-TV 9.1
    This episode includes unusual exercises for brain stimulation and help with balance.
  • Full Body Workout
    Friday, October 18
    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.
  • Diabetes and Peripheral Neuropathy
    Wednesday, October 16
    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.
  • Neglected Areas of Body
    Monday, October 14
    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.
  • Somatosensory and Lymphatic Systems
    Friday, October 11
    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.
  • A Treat for Your Feet
    Wednesday, October 9
    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.
  • Imagining Resistance
    Monday, October 7
    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.
  • Music and Novelty
    Friday, October 4
    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
    Wednesday, October 2
    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.