Radio Interview with KC Armstrong at WMAP

Get inspired and motivated to be fit..mind and body! Susan Urban Fitness Mind and Body will show you how!

One of the most important services our company provides is the transformation of the over 40 woman. Every season has it’s own benefits and challenges. We help the over 40 woman rise to the occasion and be her personal best.

Over 40 brings changes in all areas of life. Not only do we help you address your challenges, but we educate our clients and equip them with the information they need for what can be the best time of their lives. Then we celebrate your triumphs together in a supportive group of women like you!

Susan Urban uses Hypnosis and Time Line Therapy to help rid her clients of anxiety and symptoms. Often we allow challenges to hold us back. Susan provides individual and group sessions that leave that constant state of worry behind, which opens the door to total transformation.

Below you will find a link to our radio interview with KC Armstrong at WMAP. His show, “World’s Most Amazing People” is dedicated to inspiring and celebrating the triumph of human spirit over adversity.

Listen to Susan’s Interview here….

Anxiety Detox Workshop

with Susan Urban, Transformation Coach How would you like to eliminate anxiety? @Roslyn Salt Cave

You are a perfect fit for this workshop if you want to….Stop worrying and feeling anxious all the time
 Feel more secure about yourself instead of tense all the time
 Overcome overwhelm, self doubt, procrastination, and nervousness
 Be Free of self sabotage, mental and physical fatigue, and unworthiness
 Have calm, peace and clarity
By the end of this workshop you will:
*Be able to overcome stress and anxiety by using simple and powerful techniques

*Eliminate negative thinking and projections of worst-case scenarios
*Be able to use the power of your mind to respond to stress with confidence and competence

*Achieve your goals faster without any stress or anxiety

*Improve overall life quality and energy levels YOU WILL RECEIVE TRULY LIFE TRANSFORMING BENEFITS!!!

Please call Roslyn Salt Cave at 516-629-7089 to reserve your seat
APRIL 18th 7pm to 7:45pm


For additional information, visit the Anxiety and Hypnosis page.


We all know exercise is good for us.  But an exciting new study suggests that certain sorts of workouts may undo some damage of the aging process at the cellular level! This is huge!! Reverse the aging process at the cellular level!

According to an article written by Gretchen Reynolds, NY TIMES, March 23, 2017:

Researchers at the Mayo Clinic in Rochester, Minn. conducted an experiment on the cells of 72 healthy but sedentary men and women who were 30 or younger or older than 64. After baseline measures were established for their aerobic fitness, blood sugar levels, and the gene activity and mitochondrial health in their muscle cells the volunteers were assigned a particular exercise regimen.

Some did weight training a few days per week. Some did interval training. And some did moderate steady paced aerobic training. 
Here are the results after 12 weeks:

In general, everyone experienced improvements in fitness and an ability to regulate blood sugar.

The gains in muscle mass and strength were greater for those who exercised only with weights, while interval training had the strongest influence on endurance.
Among the younger subjects who went through interval training, the activity levels had changed in 274 genes, compared with 170 genes for those who exercised more moderately and 74 for the weight lifters.

Among the older cohort, almost 400 genes were working differently now, compared with 33 for the weight lifters and only 19 for the moderate exercisers.

The subjects who did the interval workouts showed increases in the number and health of their mitochondria.


It seems as if the decline in the cellular health of muscles associated with aging was “corrected” with exercise, especially if it was intense, says Dr. Sreekumaran Nair, a professor of medicine and an endocrinologist at the Mayo Clinic and the study’s senior author.

 In fact, older people’s cells responded in some ways more robustly to intense exercise than the cells of the young did — suggesting, he says, that it is never too late to benefit from exercise.

​Come join us in the best anti-aging workout!

​Life’s daily challenges and responsibilities require physical, emotional, mental and spiritual strength. My hope for each one of you is that you have that strength to not only GET THROUGH life challenges but to THRIVE THROUGH.

2019 Spring Transformation Challenge

Happy almost Spring!  I hope you had an incredible start to 2019.

It feels like we just started a brand new year, and now is the perfect time to start fresh and make the changes you need to lose that winter bloat and get your body to where you want it.

If you’re anything like most people, you probably found yourself unbuttoning your pants over the cold season.It just seems to sneak up on you! First it was Thanksgiving, and the next thing you know its January, then February and you’re 5-10 pounds heavier and your clothes are all fitting a little tighter.I completely understand! That’s exactly why I’ve created a Done-for-You Solution that will show you EXACTLY what you need to do to drop 2 pants sizes, lose that holiday bloat, and get your energy back….all in 28 short days! It’s literally a BLUEPRINT for success…so that in just 4-weeks, you’ll be able to completely transform your body.
 Our 2019 SPRING TRANSFORMATION CHALLENGE is starting March 25th!This one is extra special and I’ve got some incredible things planned for you, so there are limited spaces available.

If You Are Ready to:SHED those extra HOLIDAY POUNDS, KICK-START your Metabolism Get Rid of Cravings, INCREASE YOUR ENERGY, SLEEP BETTER at night and COMMIT to yourself for 28 Days….Then NOW is the time to take action.  Click HERE NOW to Learn More! 

You can join us from anywhere in the world. We take your success as a personal mission and we are 110% committed to each and every person who trusts Susan Urban Fitness with their health and fitness.Today is the FIRST day we’re launching our Spring Transformation Challenge!

We’re offering a special FAST-ACTION, Early Bird price for the first 3 of people to register for this challenge.  You get to participate even if you are not living in or near Manhasset. Email us if you are interested at susan@susanurbanfitness.comIf you’re ready to make a change, then CLICK HERE to take the first step to reach your goals.

If you have any questions or want to make sure this challenge is for you, then simply call us at 516-817-3537.

Happy Spring!
Susan Urban

P.S.  Don’t miss your opportunity to join us!  This is not like ANYTHING you’ve ever done before.  If you’re on the fence about joining, just give us a call and we’ll help answer any questions you have.

The Dangers Of Gluten

Gluten is one of the most common food sensitivities a person can have.  It is linked to over 55 diseases!!!  Gluten is actually a protein that is found in wheat, rye, barley, spelt, and some oats.  It is extracted from these grains and used in other foods to add texture and protein as well.  No human can digest gluten from wheat, rye, and barley.

Gluten is highly addictive.  You have receptors in your brain that are affected by gluten much the same way that Opium affects them.  This is one reason why it can be so difficult to eliminate from your diet. 

Gluten is known to cross the intestinal barrier, either intact or partly digested and can disproportionally feed the bacteria in the gut, leading to gut dysbiosis.  It also stimulates the release of zonulin, which acts directly on the tight junctions in the gut; this causes them to open up and allows the contents of the gut to leak out.  Once gluten has leaked out, it interacts with the immune system of the gut. Doesn’t sound good, does it?

What is Gluten Sensitivity?

Gluten sensitivity is a disorder of the immune system that has a wide range of manifestations throughout the body and brain.  When gluten is consumed, the immune system responds by producing inflammation, and this inflammation damages tissues throughout the body.  The immune response from gluten is delayed (from 10 minutes to 2 days) but long lasting.  Many people who have gluten sensitivity seem to have zero symptoms, which can make the diagnosis and avoidance more difficult.  Whether or not we experience a reaction to gluten is due to crossing an imaginary threshold in the body.  This is an internal process so most of us don’t even know when it happens.

Symptoms can vary but no tissue, organ, or glands in the body are immune to the affects of gluten.  The brain and nervous system are commonly affected causing:  difficulty concentrating, memory problems, fatigue, and irritability. 

“In children, gluten sensitivity is linked to disorders such as ADD and ADHD, depression, anxiety, and apathy.”

-Dr. Tom O’Bryan

The following are examples of diseases and symptoms that can be triggered by gluten.  This list includes but is not limited to:

Fatigue Liver Disease Hormonal Imbalance

Infertility Diarrhea/Constipation Brain Ataxia

Obesity Some Cancers Dermatitis

Diabetes Headaches/Migraines Being Underweight

Depression ADD/ADHD Muscular Pain

Rheumatoid Arthritis Acid Reflux MS

Anxiety Autism Alzheimer’s

Thyroid Disease Brain Fog/Poor Memory Osteoporosis


Where Gluten Hides

Any packaged or prepared foods, candy or beverages such as hot chocolate and soda, need to be checked for hidden gluten containing ingredients.  This includes salads, soups, and, so-called “healthy” options.  Common hidden sources of gluten include but not limited to:  artificial colors, baking powder, broths, caramel color, emulsifiers, food starch, modified food starch, French fries, hydrolyzed protein, maltose, natural flavorings, and non-dairy creamers.  If you are buying anything in a package you MUST read labels carefully to make sure the item is gluten free.  The good news is that animal proteins, fruits, vegetables, and healthy fats are naturally gluten free! 

Do I need to Avoid Gluten Completely

“Just a little bit” of gluten is enough to cause a significant reaction from the immune system and the effects can last weeks or even months.  It can take up to 6 months for the immune system to calm down and heal from a single small exposure!  With that being said, if you have a known autoimmune disease/condition (overactive immune system) I encourage you eliminate gluten from your diet for the rest of you life.  Trust me, your body will THANK YOU!

“Gluten is the most common environmental toxin that we are exposed to.”

-Dr. Tom O’Bryan

Why would we continue to eat something that causes/increases inflammation and increases gut permeability (leaky gut) every single time we eat it?

If you have not done so already, I HIGHLY encourage everyone to pull gluten out of their diets for at least 21 days and notice how they look, feel, and perform. 

If you suffer from…..Bloating, Constipation or Diarrhea, Difficulty Concentrating, Difficulty Losing Weight, Fatigue, Food Cravings, Joint Pain….?  If you answered “YES!” to any of those questions, you’re not alone and you are a great fit for our 21 Day Program.  


Brian Wasnik, Professor at Cornell University did research on why we overeat and how external cues influence us. Here are some revealing facts:

·LARGE BAGS. For moviegoers: when people were given a larger bucket they ate anywhere from 34 to 45 percent more, depending on the freshness of the popcorn.
·DISTANCE. Secretaries who had Hershey Kisses sitting directly at their desk ate about 9 candies each day. If the candy was placed six feet away from the desk, they only ate about four pieces.

·NAMES. Some cafes revealed that if they called their “Italian pasta” “Succulent Tuscany Pasta” sales jumped 27 percent. Same goes for “chocolate cake” and “Belgian Black Forest Cake”. If you see a fancy name, you will be led to believe that tastes better.

·ENTERTAINING. When you entertain, make sure that the first thing your guests eat is your best thing that you cooked. It has a powerful halo effect on everything else you will serve.

·EXPECTATION. People perceive a brownie or any other foods served on fancy china to be remarkably better, than served on napkins or paper plates. Next time you have people over for dinner, put out the nice china, pretty tablecloth and candles and people will think the dinner is amazing.

·FAMILY STYLE. If you leave food on the table, as in family style people will eat more.

·SPEED. If you are paired with a person who eats fast, you will eat about 50 percent more during your meal, than if you were sitting across somebody who eats slowly.

·REFILLABLE BOWLS. People were given unknowingly refillable soup bowls and ate 73 percent more than others. Their explanation was, “how can I be full? I have half a bowl of soup left.”

·ORGANIC. If people are given food labeled “organic” they estimate the caloric content to be 15 to 20 percent lower than nonorganic food.

·LOW FAT. If you give people a food that they think is low-fat, they eat 21 to 46 percent more calories. Their explanation is that if you eat something that isn’t as good as the real thing, you deserve a little bit more.

·EXERCISE. People who exercise frequently consume more calories, in particular from dessert, because they feel they deserve a treat.

·EXCUSES. People seem to always find a rationale to eat more. We are influenced by thoughts like, “I wanted to start my weight loss program today, but today was a difficult day”, or “today is a day to celebrate”, or “it’s Friday”…..or whatever.

·DRINKING. You will serve 20 percent more beverage in a short, wide glass than a tall one.

·BUFFET. People ate significantly less at a buffet if the food was covered.


  • ·Use smaller bowls
  • Use smaller dinner plates
  • Package things in smaller containers, especially if you shop in bulk
  • Store foods that are healthier in front and center of your cupboards, so it’s the first thing you see
  • Don’t serve family style
  • Use smaller spoons
  • Use 100 calorie packs instead of eating out of large bags
  • Put your fruit bowl on your counter instead of in the refrigerator

95 percent of the population has a hard time with “mindful eating”. Our lives are way too chaotic to accommodate that. Screaming kids running around our homes, endless to-do lists, thoughts about work, and other distractions make it difficult to stay in control. The solution is to set up your environment to eat less, by ridding your closets and refrigerators of junk food.

References: Nutrition Action Healthletter, May 2011


Accelerate your weight loss

You are obviously reading this because you are motivated to lose weight. Are you just starting your path on getting slimmer or have you hit a weight loss plateau? Either way I have some very effective tips for you. I promise that if you start implementing these strategies into you daily life you will be successful in lowering your body weight and get healthier too.

Remove these six unhealthy foods from your diet.

1. SODA. Soda is the number one source for empty calories. If you drink soda you are more prone to diabetes. Research has shown that by drinking just one twelve-ounce soda a day, you can gain 15 pounds in one year. What about diet soda? The goal should be to wean yourself off of super sweet foods and diet sodas happen to taste sweeter than anything found in nature. Drinking diet soda will perpetuate your desire for intensely sweet flavors.

BETTER CHOICE: Drink WATER or unsweetened iced tea. Green tea boots your immune system and aids in weight loss.

2. FOODS WITH TRANS FATS. Cookies, baked goods, French fries, microwave popcorn, movie popcorn, frozen meals, crackers, cake mixes, candy and many salty snack foods all contain trans fats. Look for the words partially hydrogenated oil, hydrogenated oil, palm oil or palm kernel oil on the label. These fats are artery clogging and raise your LDL cholesterol. Research suggests that you are more likely to gain weight if you eat trans fats and they cause body fat to be stored in the abdominal area.

BETTER CHOICE: Olive oil, canola oil, butter. Sesame oil (great for stir fries), walnut oil (excellent in dressing) and peanut oil are some of my personal flavorful favorites. Especially olive oil is rich in cholesterol-lowering monounsaturated fat.

3. FRIED FOODS. First you should know that restaurants deep-fry their foods in trans fats. See note above. Trans fats are much cheaper than natural oils and therefore very lucrative for businesses. Eating these fats will not help with your weight loss efforts or enhance your health. Fried foods are highly addictive, they will age you and they are loaded with calories.

BETTER CHOICE: Oven fried foods. I love oven fried fries and sweet potato fries. Simply cut potatoes into strips (or any kind of root vegetables, like carrots, parsnips, onions…), toss them with a little bit of olive oil, salt and pepper and cook them in a 425 degree oven until toasty brown. You can cook chicken, fish and other vegetables the same way. Your food develops a delicious crispy outside.

4. and 5.WHITE BREAD and REGULAR PASTA. Not all carbohydrates are the same. White “fluffy” carbohydrates, as I like to call them, will add fluff to your body. These fluff foods are made from refined grains without any nutritional value. Healthy fiber, B vitamins, vitamin E and disease-fighting phytochemicals have been stripped from these foods.

BETTER CHOICE: Whole Grain Bread and Pasta. These carbs are a good source of energy and fiber. High fiber foods are bulkier and processed more slowly by the body than other types of foods, which helps keep you fuller longer. When you add fiber to your diet, you will eat fewer calories and shed pounds. Just remember to drink lots of water in addition. When you check the ingredient list, make sure that the first ingredient always has the word “whole” in front of it.

I can not end this message without urging you to INCREASE YOUR ACTIVITY LEVEL. Exercise, just like food and water, is the best nourishment for you body. By exercising for an hour a day you will not only expedite your weight loss tremendously, but you will also gain strong muscles, bones and increase your metabolism.

If you think one hour is a long time, think about how you make time for everybody and everything else. Put yourself first and make a commitment to yourself. It will pay off big time and benefit everybody who’s around you.