With celebrities such as Natalie Portman and Madonna joining the barre craze, it’s no wonder why barre studios are sweeping the nation. But this ballet-style workout is more than just a Hollywood hype. Barre workouts are the perfect way to improve balance and range-of-motion while developing lean muscle mass…especially in those hard-to-reach areas.

The best part is, you can reshape your glutes and get that beautiful curve without any weights. All you need is a chair, and you’re ready to work your rear! Remember, the key is to maintain proper form…keep your core activated, your abs pulled in, and your posture lifted.

Follow these 5 techniques to make the most of this lower body barre-tightening routine:

1. Tap into your inner ballerina as you practice the exercises, and it will reflect in your movement patterns.
2. Check your posture – if you catch yourself hunching over or leaning to one side, re-align your positioning. You shouldn’t feel tension in areas that you’re not targeting.
3. Think and focus, and the body will follow. Imagine trying to pinch a coin or a dollar bill in-between your cheeks. In other works, squeeze your buns toward the midline as you move through the routine. With each pulse, contract just a little harder.
4. When you’re all done, remember to stretch to help counteract the intensity of the workout!

Good news: you can still snack, even when trying to lose weight  – in fact, I insist on it. Healthy snacking keeps your blood sugar, energy and hunger levels stabilized and your metabolism humming. Check out my mouth-watering snack recipes below. These delicious snacks all provide a good source of fiber and protein and are perfect for tying you over, especially midmorning (between breakfast and lunch) and midafternoon (between lunch and dinner). And you won’t even miss things like crackers, cookies and chips.

1. Apple slices with 1 tablespoon almond butter and raisins
2. Celery sticks filled with 1 tablespoon natural crunchy peanut butter and raisins
3. ½ avocado and 1 small tomato, chopped, with a squeeze of lemon
4. ½ avocado with salsa and diced jicama
5. Handful of raw almonds with 1/2 cup blackberries
6. 2 hard-boiled eggs with bell pepper strips or steamed green beans
7. 5-ounce pouch tuna in water, seasoned with dill, lemon juice, and chopped scallion with a chopped tomato
8. 5-ounce pouch tuna in mixed with Avocado Mayonnaise, wrapped in lettuce leaves
9. 2 sheets nori seaweed topped with tuna, avocado, and cucumber, and rolled up
10. 2 lettuce leaves topped with 2 ounces turkey slices and 1 ounce of cheese, rolled up
11. 2 lettuce leaves spread with 1 tablespoon hummus and raw vegetables and wrapped up
12. 2 to 3 ounces roasted turkey spread with mustard and wrapped around 1⁄4 of a sliced avocado
13. 2 tablespoons hummus with celery sticks and bell pepper strips
14. 1 string cheese with a green apple
15. 3⁄4 cup organic plain yogurt and 1⁄2 cup fresh berries
16. 3/4 cup organic plain yogurt with ground cinnamon and apple slices
17. 1⁄2 cup cottage cheese with 1⁄2 cup berries, sliced kiwi, or chopped melon
18. 1/2 cup cottage cheese with 1⁄2 a chopped apple and cinnamon
19. 1 wedge cantaloupe with 1⁄2 cup cottage cheese
20. 2 ounces turkey or beef with 1⁄2 or 1 medium cucumber, sliced
21. 3⁄4 cup cooked shelled edamame
22. 4 steamed asparagus spears wrapped with 4 ounces cooked sliced turkey

BDNF starts the process for new neurons to be formed in the area of the brain involved in memory, learning and decision-making. It also repairs brain cell damage and makes the connections between brain cells stronger. BDNF is not the only thing that helps rejuvenate the “memory side” of the brain. The increased oxygen that you’re taking in while exercising reduces the risk of disorders like diabetes and cardiovascular disease that lead to memory loss. So breathe deep while you’re working out! All of that from a daily workout? Yes – It’s amazing and true!

The Centers for Disease Control recommends 150 minutes – or two and a half hours – of moderate intensity aerobic exercise per week AND muscle-strengthening exercises for the major muscle groups at least two days a week.

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Think you can’t get rid of cellulite? THINK AGAIN! Living with those lumpy bumps can be a real drain on your confidence, and keep you from enjoying activities you love.

In fact, top Beverly Hills Dermatologist Dr. Arnold Klein says that nearly 85% of all women have cellulite. No wonder women across the country are spending millions of dollars on anti-cellulite creams that claim to diminish the dimples!

If you are struggling with unwanted orange peel bumps on your thighs or buns, here are 4 surprising ways to banish cellulite.

Remember, at the end of the day, it’s not just about having sleeker-looking legs, but about having increased energy and vitality as well as a decreased risk for back paint and joint issues.

It’s important to first understand that cellulite is not a medical condition. It’s is nothing more than fat lying directly beneath the skin. What happens is there’s only so much room for these fat cells and they get pushed up toward the skin. This action puts pressure on the surrounding fascia.

Fascia is a web of connective tissue surrounding muscles, blood vessels, and nerves. Think of it like the netting of a tennis racket with the strings representing the fascia. Over time, though, those strings or tissues lose their collagen and elasticity or too much fat develops and the fat gets pushed through the netting. That’s what gives a dimpled appearance, or what we call cellulite.

The good news is that there are four key ways to effectively minimize cellulite for the long-term:

1. Increase circulation

Sitting is the new smoking! It’s not enough to work out for 30 minutes at a time, you need to keep blood flowing to the lower body throughout the day. If your job demands you sit at a desk, get up to walk around every 20 minutes to increase you circulation.

Also, If you have time and money, get a massage to restore the fluid state of your connected tissue. In between massages, use a foam roller to help support the tissue on a daily basis.

2. Maintain a healthy weight

The more weight you carry, the more fat cells push through the fascia. Losing weight can result in a noticeable reduction of cellulite. To get an accurate predictor of a healthy weight, start by measuring your waistline with this 10-second string trick…Cut a string to the length of your height, and then fold it in half and wrap it around your waist. If the ends of the string overlap, then your waist is less than half of your height…right where you want to be! If the string is snug, you’re not alone. In fact, two-thirds of all women are affected by abdominal obesity. If you’re a woman, you fall in this category if you have a waistline of more than 35 inches. For men, abdominal obesity is defined as a waistline of more than 40 inches.

And then, start moving! I can’t stress enough the importance of getting 150 minutes of exercise each week. Research shows that less than 30 minutes of high intensity interval training (HIIT) three times a week is just as effective as moderately exercising for 40 minutes or longer four or five days a week.

3. Eat high-fiber and diuretic foods

When the body holds onto extra fluids, it adds more pressure to the fascia. If you’re feeling like your cellulite is more noticeable or you’re getting ready to wear something that shows a little skin and you want to minimize dimpling, then fill your plate with foods high in fiber or natural diuretics, such as: asparagus, steel-cut oats and artichokes. Also, green tea is one of my all-time favorite beverages, can give relief from bloating.

4. Stay hydrated

Not enough fluids or dehydration also contribute to cellulite.  Most studies show that about 2/3 of us are dehydrated and need to drink more water…so stay hydrated throughout the day! I aim to drink a gallon of water a day (yes…a gallon!). Although this may be a hefty goal for you, aim to drink at least eight glasses of water a day.

To achieve this goal, set an alarm on your phone every hour on the hour from 8 am to 5 pm. When the alarm goes off, it’s time to get up, get your blood circulating, and drink a glass of water.

Remember, while you may not erase cellulite completely, being active and eating healthy is the best way to control it. 

You already know that the formula for burning insane amounts of fat and keeping it off, is more than cutting calories and guzzling detox juices. All that will do is revert you back to old patterns and gaining weight faster than you can say yo-yo!

The vital process in the weight loss journey is to transform good habits into a LIFESTYLE. This requires a mental shift – a new way of thinking that, just like any other new habit, requires practice. Often times, women are hesitant to go all-in on the weight loss journey, because they’re afraid that eventually, their engine of motivation will ware off, and their train will de-rail and fall off the tracks. But, it doesn’t have to be that way.

Studies prove that the best predictor for lasting weight will be to analyze how many pounds you drop within the first 30 days. But, the first two weeks of your weight loss journey are the most important…this is the time where you develop habits and guidelines for healthy eating that you can follow throughout your life. During this time, you learn to curb unhealthy cravings and shift your mindset to change course. Results are motivating, and if you see the pounds start to drop in the first two weeks, you will naturally build momentum, to transform your new habits into a healthy lifestyle.

During the first few weeks when you feel the urge to pick up the fork and go crazy, remember the H-A-L-T method. Ask yourself:

H – Am I actually HUNGRY, or am I…
A – ANXIOUS or ANGRY?
L – LONELY?
T – TIRED?

If you’re still undecided after answering those questions, try the apple test. If you’re truly hungry, the sweet, juicy flavor of an apple will excite your taste buds. If not, it’s time to keep investigating your feelings. Remember, if hunger isn’t what you’re feeling, then food won’t be the solution. Instead of grabbing for the nearest chocolate cake, try lacing up your shoes for a 10-min walk outside.

Most people tend to get caught in a vicious cycle of dieting and then blowing the diet. It usually begins something like this…You’re unhappy with the way you look and feel. You seek a diet that promises instant weight loss through complete control of what, when, and how you eat. It feels safe, because you know exactly what you have to do to reach your goal. Soon enough you discover that you just can’t stick to it..and you end up right back where you started, with the exact same eating pattern that got you wanting to go on a diet in the first place.

And so the cycle continues.

The problem here is that those “diets” treat the dieter like a machine that can be programmed. But the truth is that eating well has to take into account the food’s less scientific side.

You may have already had an experience similar to this one. Maybe you, like millions of others, white-knuckled a liquid detox. If you did, then it won’t come as news to hear that the number-one reason people give up such diets is not because they reach their target weight. It’s because they couldn’t stand to go for so long without “real food.” Anyway, it’s simple human nature to rebel against such rigidity imposed from the outside. being told what we’re supposed to like, and be satisfied with it, will eventually create its opposite intended effect.

Most plans don’t take into account what food really means to us. They don’t consider how the flavor and color and texture and temperature and presentation of food can give us so much pleasure. They don’t consider how food is intimately entwined with our social and cultural customs. They don’t consider how food and the environment in which we eat comfort us. They don’t consider how eating foods that you don’t like leave you unsatisfied.

Eating well has to be seen as an ongoing process in your life. So in 2016, add these 5 eating habits into your routine for optimal eating:

SKIP SUGARY DRINKS

Liquid calories are often the most dangerous, especially when it comes to sugary drinks. That’s because liquid sugars hit our liver even faster than solid foods – and the faster fructose hits our liver, the higher the chances that the liver will convert it to fat. That’s why sodas containing high fructose corn syrup are to be avoided at all costs. But even freshly-squeezed fruit juice can wreak havoc on our blood sugar because of its high Glycemic Index, a system that calculates foods’ effect on our blood sugar. So while orange juice is a great source of Vitamin C, it’s completely stripped of the fiber found in whole oranges, which means when we drink it, a blood sugar spike is right around the corner.

Nothing beats water, of course – but if you’d like to “jazz up” your daily water intake, try infusing it with some fruit or veggies. Sliced lemons, limes, cucumbers, and even strawberries can lend some flavor to a pitcher of water without adding sugar and calories. Herbal tea is another great option – and if you’re craving juice, try cutting it with sparkling water so that you can still enjoy the fruity sweetness without putting yourself back on the blood sugar roller coaster.

 

It’s officially the season of Sundance Film Festival here in Park City, UT! A few of my friends are in town, and we’re going non-stop from films to new restaurants to early morning workouts. And, with 7 more days to go of the festival, I need all the energy I can get! Which is exactly why I created this 1-day energy makeover. So if you are feeling exhausted before the day even begins, and want to feel refreshed and ready to take on your day, try these tips for one day to give you more mojo than a cup of joe ever could!

The Day Before You Begin Your 1-Day Energy Makeover –

Schedule tomorrow’s workouts for the times you most need them. Almost everyone feels more relaxed, alert, and alive after exercise. If you can figure out at what point in your day you most need to recharge your batteries, and make it a habit to work out then, you’ll find yourself looking forward to it.

6:00 am – Energize Your Words

Before you roll out of the sheets, say aloud the following energizing affirmation

Vitality is coursing through my body
like a river of well-being. I have
so much vital energy that it
spills over and enriches my environment.
I give from a place of unlimited abundance
whenever I allow love to flow through me.

6:30 am – Open The Curtains

The natural light will help trigger your body to wake up and get moving! If it’s still dark outside when you wake up, flip on the lights! Artificial lights also help in optimizing your wake-up process. I recommend using compact fluorescent bulbs labeled “daylight.” This type of light is most similar to natural, outdoor color temperatures.

7:00 am – Start Your Workout Slowly

Tie up your shoes, and start your workout slowly and gradually. Your top priority should be to get some kind of exercise routine going, no matter how small. A daily five or ten-minute walk is far better than a full gym workout you never do. Start with a small, easy routine you can be consistent with. Begin with this 5-min indoor walking video. 

8:00 am – Go For The Green (Tea)

Get ready to take on the day with this ENERGY-PACKED smoothie recipe! Thanks to the natural lift you get with green tea mixed with the smooth chocolate raspberry flavor, it’s the perfect combination to allow you to DRINK MORE, and WEIGH LESS!

11:00 am – Sitting Is The New Smoking

Doctors, research journals, even the World Health Organization agree: Sitting is the new smoking. A sedentary lifestyle may be to blame for a host of illnesses, from fatty liver disease to diabetes, even for people who work out regularly but spend too much time sitting. Sure, we live in a computer-based world, and we can’t always jump up from our desks for a quick jog. For adding activity to your day, it’s the little stuff that counts. Try these three no-sweat moves to do at a desk.

12:00 – Add An Avocado To Your Lunch

Today’s the day to let go of fat-phobia, and add some healthy fats, such as an avocado or a handful of almonds, to your lunch. If you’re not eating enough of these good-for-you fats, it will actually shortchange your body’s ability to create energy-producing hormones.

2:00 pm – Snack On An Apple

An apple a day keeps the doctor away…but it also jolts your energy! Because apples are high in fiber, they take longer for your body to digest, which increases the amount of time that your body feels lifted. For an even more effective pick-me-up, eat your apple with a slice of cheese.

3:00 – Make Time For Magnesium

Magnesium is the mineral that improves cell efficiency, which allows your body to conserve energy. And, many women don’t get the daily recommended dose of 400 mg a day. A typical multivitamin will only have about 100 mg. Here’s a fun fact: one tablespoon of pumpkin seeds has as much magnesium as a whole banana and it delivers healthy fats at the same time.

4:00 pm – Shop For Bones

This year’s hottest energy drink is sweeping the nation, but surprisingly, it doesn’t contain any caffeine or kale, and has been a staple in your grandmother’s kitchen for ages. Women everywhere are heating up their stoves for a serving of the newest trend…bone broth. Grab my homemade recipe here.

6:00 pm – Savor Salmon

Salmon reigns king when it comes to its omega-3 fatty acids, but it also is packed with vitamin B6 riboflavin and niacin, which help turn food into fuel. Try my Broiled Salmon Dijonnaise recipe. It’s delicious and easy-to-make, and won’t take more than 20 minutes to make, including cooking time. So, enjoy!

8:00 pm – Rejuvenate With Yoga

Yoga is more than just a form of exercise. It also releases stress and gives you greater peace of mind. Of course, improved flexibility, range of motion, coordination, posture, concentration and circulation are amazing benefits, too! Before you slip into the sheets, try this 90 relaxing yoga clip using a wall and a chair. 

I once received a frantic text from a friend… “Kathy, I’m desperate. It’s my thighs. I don’t know what’s going on—they’re exploding! The fat is flooding everywhere! There’s no shape, there’s no tone. I can’t stand them anymore! It must be because of my age!” Why do so many women seem to gain weight after 50? Is it hormonal? Some researchers have theorized that, because fat tissue produces small amounts of estrogen, the body stocks up on fat to compensate for the decline in estrogen production from the ovaries. And, recent science shows that a drop of estrogen may cause the body to less effectively use blood sugar and starches, which increases fat storage and makes it more tricky to drop pounds.

The main reason we gain weight around this time is that menopause occurs when we just happen to be turning fifty. By that age, we’ve had about two decades during which we’ve been losing our skeletal muscle mass – a process I like to call the Great Decline. Every decade, we lose muscle mass, and as we age, the percentage of loss just keeps accelerating. By age 60, the average person will have forfeited one-third of his/her muscle mass. The good news: you can reverse it with strength training. There’s no age limit on our ability to add muscle and stop “The Great Decline.” Without adequate muscle, our metabolism plummets, and it’s much harder to burn calories. My desperate friend is an avid walker—practically religious about it. But aerobic exercise by itself isn’t enough anymore. Here’s why.  

The Real Secret To Burning Calories

First, forget about exercise burning calories. What really burns calories is muscle. More importantly, muscle makes you stronger so you’re naturally more physical throughout the day. And, your other activities…from walking, to hiking to climbing up the stairs can be performed at a higher intensity, which means you’re burning even more calories in your workout and your daily life.

Muscle Burns Calories Three Ways

• While working out—more muscle gives you the strength and stamina to work with greater intensity.

• After working out—training at a higher intensity raises your metabolism, and causes it to stay high for several hours afterward. That metabolic bump will cause your body to burn more calories between workouts than you would otherwise.

• Around the clock—Your muscle tissue is like a furnace, burning more calories all the time.

So if you want to lose excess weight, stop focusing only on the calories you burn during exercise, and start working to increase your body’s overall calorie-burning potential, by increasing your muscle mass.

FastFit Includes…

• 10-minute Total Body Toner to target your arms, legs, glues and core with modifications to suite your needs and experience level.
• 10-minute Body Basics to the foundation with simple strengthening exercises that target your abs, legs, buns and arms.
• 10-minute Fat Burning Blast, an easy-to-follow routine that will get your heart pumping. It’s designed to give you maximum fat-burning results in minimum time.
• 10-minute Miracle Abs to trim, tone and tighten your abs like never before using the latest techniques to target belly fat and banish the bulge.
• 10-minute Stretch & Flex to refresh and recharge. This total-energy segment will wake up your body and de-stress your life..

OWN YOUR COPY HERE

Many women find that the time around menopause is stressful. This may be due to the hormonal changes, which often times result in symptoms such as hot flashes and disruptive sleep. Top that off with family and personal issues, such as: teenage children and aging parents, and stress can heighten even more during these years.

Stress affects not only our health but also our relationships, work performance, general sense of well-being, and quality of life. So, here are 6 things you can to to help manage stress during menopause:

1. Take A Walk

Exercise is a great way to reduce stress and stay healthy. Join a yoga class, bike or take a walk around the block! During perimenopause and menopause, women who walked at a moderate pace reported less stress, anxiety and depression during menopause than women who don’t. Remember, all forms of exercise will help to reduce stress and keep you healthy.

2 Talk

Share your concerns with a family member or a good friend…or even a healthcare professional. It was a lifesaver for me to be able to share experiences that so many other women were having. And of course, try to find a little bright light or humor in the process!

3. Soothe

Take time every day to do something you really enjoy…whether it’s a massage, manicure, or soothing bath. Enjoy a good book, music, or a favorite hobby. Find a creative outlet by enrolling in an art or music program to help soothe your mind and relax your body.

4. Sleep

Adequate sleep is necessary for alert functioning. You want to shoot to get 7 ½ hours a night to make sure you’re well-rested to handle the challenges and stresses of the day.

5. Get A Dose Of D

Incorporating a healthy diet with plenty of vitamin D and calcium will help fend of weight gain. A well-rounded diet includes eating nutritious meals with healthy snacks, including fresh fruits, fish, nuts, lean protein and of course, lots of vegetables! This will help manage blood sugar levels and keep your thoughts clear and your energy up!

6. Laugh, laugh and laugh some more!

Don’t forget to laugh and smile at every opportunity! It will pick up your spirits and help put life into perspective.