Fit Forever with Kathy!

Mango Mambo Smoothie Recipe

by Kathy Smith

Mango Mambo Smoothie Recipe

The truth is, being ageless is all about having energy. In our over-stimulated, tired-and-wired world, our natural rhythms of vibrancy can easily be lost. Interestingly enough, I notice that if I take a few minutes in the morning to whip up a vitality-boosting protein shake and move my body, I dramatically improve my stamina for the day.

Check out Mango Mambo below… a quick, simple, and energizing smoothie recipe from my 2 Week Jumpstart Program. This protein smoothie will not only help you balance your blood sugar, but it will pick up your energy and help avoid the afternoon slump!

The 2 Week Jumpstart Program is a 14-day meal plan and workout program to help you lose weight and feel energized! The program has everything you need to be successful.

- 40 vitality-boosting recipes and a step-by-step meal plan to recover your vitality.

- 3 complete walking workouts to ignite your brain and find your mojo!

- 6-minute fluid stretching video to recharge your day, feel confident and lift brain fog.

For all your loving support this summer, I’m giving away this new program away FREE WITH ALL ORDERS!

Mango Mambo Smoothie – Serves 1

Ingredients

1 scoop vanilla protein powder

1 cup unsweetened almond milk or unsweetened coconut milk

1/2 cup frozen mango chunks

1 tablespoon flaxseed oil or Omega-3 fish oil supplement

Method

Place all ingredients in a blender and blend until completely smooth.

Kathy

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Introducing a Workout Designed by… You!

by Kathy Smith

Introducing a Workout Designed by… You!

One of the most efficient exercises to burn fat and calories doesn’t require any equipment. Interval training (also known as High Intensity Interval Training, or HIIT) can be practiced while walking down the street (or treadmill!), while riding your bike, or hiking the trails. And, it gets you fitter in less time.

Interval training combines short bursts of extra effort with normal activity over the course of several minutes and it can help you create flat abs and a healthier, leaner, more confident you. It supercharges your metabolism!

It’s easy to create your own interval training workout. The key to making 10-minute sessions of burst training work for you, is to make sure you have enough intensity. The Tabata Protocol is a common example of high intensity interval training. In the early 1990s, Professor Izumi Tabata trained the Japanese speed skating team, and he instructed them to do 20 seconds of all-out, fast-as-you-can-go intense activity followed by a 10-second rest period, and then repeated the cycle eight times. The whole workout took only four minutes, but the improvements in endurance were impressive.

The Tabata Protocol is the standard for high intensity interval training technique, but you don’t have to take it to that level to get the fat burning benefits. Determine your own level of intensity where you’re pushing as hard as you can. I like to visualize different faces to describe different intensity levels:

▪   When you’re at 60–75% of your maximum, you’ve got a happy face. Most of your long, slow training is in this range. At this level, you feel great, you’re relaxed and you can keep going for a long time.

▪  At 75–85%, that smile flattens to a look of determination. You’re not talking. You’re focused on your mission and entering warrior mode.

▪  At 85–95% you’re giving near-maximum effort with a battle-cry face. You can just barely keep this up for a few minutes.

Alternating between your happy face and battle-cry face is the essence of interval training, and it will transcend the calorie-blasting limits of what you thought your body was capable of.

As you continue your interval training, you’ll expand the time you spend at battle-cry. You’ll also see an improvement in your endurance on the days when you do longer, slower workouts. In fact, to get the best results from your 10-minute HIIT exercises, it’s important to not do them more than three times a week. This gives your body adequate time to recover, will help you avoid plateaus, and the variety will keep you interested in exercising.

My NEW HIIT Kit can help you quickly get from happy  face to battle-cry and the trim and toned results you want.

Kathy

Green Machine Smoothie

by Kathy Smith

Ingredients:

• 1 C. broccoli
• 1 1/2 C. cold water
• 1 leaf kale
• 1 C. arugula
• 1/2 avocado
• 1 juiced lemon

Directions:

1. Put all ingredients into a blender.
2. Add more water as needed.

Kathy

Blueberry Sunrise Protein Shake

by Kathy Smith

Low in calories, high in protein!

Ingredients:

• 1 cup unsweetened almond milk
• 3⁄4 cup blackberries or blueberries
• 1 scoop (2 tablespoons) vanilla or chocolate protein powder

 Directions:

1. Combine water, berries, and protein powder in blender.
2. Cover and blend until smooth. For a thicker shake, use less liquid. For an icier shake, add ice.

Serves 1

Kathy

Burn 400 Calories in 20 Minutes With Kettlebells

by Kathy Smith

Every bit of exercise counts. But the truth is….some workouts are more efficient than others and you owe it to yourself to experiment and try new things when it comes to fitness. Take kettelbells for example. Kettlebells are not just glorified dumbbells. They’re a workout tool that optimizes how you move your body to torch fat and tone muscle in less time.

A University of Wisconsin study found that a kettlebell workout can burn up to 20 calories per minute or 400 calories during a 20-minute session. With those numbers, all excuses for not enough time to exercise go right out the window!

It’s easy to quickly move from one exercise to the next during a kettlebell workout because of the kettlebell’s distinctive shape. When you’re smoothly moving through each exercise without stopping, you’re in what’s called the “kettlebell flow.” The calorie-burning and muscle-building don’t take a break, either.

So imagine this…You’re at the gym, moving along through a 30-minute elliptical workout at a moderate intensity. On the other side of the gym, another woman is powering through a 12-minute kettlebell routine, at high intensity, with little to no rest!
Which one of you will burn more FAT and CALORIES?
Even though you probably burned more calories during your elliptical workout, the woman doing the all-out kettlebell exercise is more likely to torch more fat and calories overall…even though she is working out for HALF as long.
Both workouts are effective ways to get in shape for summer, but the high-intensity kettlebell workout requires a bigger oxygen deficit. This leads to something called EPOC, or excess post-exercise oxygen consumption. This means that after your workout you need to take in more oxygen to recover properly. Because this requires more energy, your body burns even MORE calories after the workout is complete.
And because a kettlebell’s center of gravity shifts during the course of each exercise, your body – especially your core – naturally responds by engaging more muscles. Plus the shape of a kettlebell is very similar to every day objects like a heavy suitcase, moving a piece of furniture or stack of books, or even a shopping bag. Training with kettlebells has the instant benefit of making life’s heavy lifting a little easier.
Not only that, but kettlebell workouts combine the toning benefits of resistance training with the fat-blasting benefits of aerobics. The full body resistance training you get from kettlebells helps create lean muscles, which burn more calories, and reduce fat even when you’re not working out.
If you’re ready for quick results from an invigorating workout that will boost your metabolism, don’t miss today’s 5-minute FAT-BLASTING kettlebell video above.

Own your copy of Kathy Smith's Kettlebell Solution today!

Kathy

5 Best Lower Body Toning Tips & Tricks

by Kathy Smith

Women ask me about trimming their inner thighs almost as much as they ask about banishing belly fat, whether or not it’s okay to eat carbs, and the true meaning of life. Let’s start with your thighs because there are easy things you can do to really firm up this stubborn area. And when you combine thigh toning with a killer butt workout, you start loving your lower body like never before.

1. Squeeze it.

Your “adductors” are the inner thighs – an area often overlooked in normal workouts (unless you’re a speed skater). Adductor machines (found at most gyms) are great for targeting this area, but you can also activate this area whether you’re standing in line at the bank or doing squats at home.

Try this now:  Stand normally, feet parallel and hip-width apart, abdominals tight, and shoulders back.  Without changing the angle of your feet, try to slide your feet together simply by using the muscles in your inner thigh – and simultaneously try not to tighten your glute muscles. Your feet won’t move. As you practice this, you can actually feel the action beginning all the way down in the soles of your feet and moving up through the entire inside of your leg. This activates the inner thigh muscles and also helps you stand a little taller!

And try this later: Next time you’re doing a set of squats, use a slightly wider stance than you usually would (roughly a few inches beyond your wider-than-hip-width position). Turn the toes outward slightly, and as you lower down into the squat, you’ll feel all the normal lower body muscles firing (glutes, quadriceps, hamstrings, and core) – but this time you’ll notice a little extra emphasis on that hard-to-reach inner area!

2. Lift it.

Once upon a time, leg lifts were invented for women who wanted to work the inner and outer thighs – but after the hundredth lift, they didn’t find their happily-ever-after. Adding some resistance to those classic moves helps you take results to the next level.

In fact, utilizing resistance tubes requires you to maintain constant tension throughout a movement.More muscle fibers light up, which results in quick toning results. Plus, tubing allows you to target areas that aren’t as engaged when you’re doing simple front/back movements.

Take your newfound inner thigh awareness into your everyday life. The same way you can work your abdominals from your desk, you can also engage your thigh muscles right now, as you read this.

3. Live it.

Squishy balls are terrific – I like to keep one under my desk so that I can do some extra thigh squeezes when I’m sitting at the computer.  It’s like a stress-relief ball for the legs – one that helps you power up your lower body.

4. Balance it.

Balance exercises not only strengthen your core, improving your stability and overall health – but they also engage muscles in the lower legs, including stabilizing muscles like your inner thighs. Many yoga moves, such as tree pose or dancer pose, are perfect for a late afternoon balance challenge. What could be better? You can calm the mind while strengthening your inner thighs!

5. Burn it.

The lower body plays a major role in maintaining your cardiovascular systems – since you can’t walk, run, or step very far without it. And the fat-burning benefits of cardio are a key component to trimming down your thighs.

Kathy

Strawberry Chocolate Protein Shake

Try adding any of these 6 ingredients to pump up the nutritional value of your smoothies:

1. Maca Powder just 1 tsp boosts energy and vitality
2. Parsley contains lots of iron
3. Aloe Vera detoxes the colon
4. Spinach or Kale - think green to get lean!
5. Ginger is perfect to aid digestive issues. I’m always adding it to my smoothies for a morning burst!
6. Flaxseed oil is high in omega-3 fatty acids…perfect to protect bone health and helps prevent heart disease.

Ingredients:

• 1 cup Mixed berries
• 1 cup Unsweetened almond milk
• ½ cup ice
• 1 tsp maca powder (optional)

Directions:
Combine all ingredients blender or food processor until smooth and creamy. 

Enjoy!

The YOU-CAN-DO-IT SLEEK ARMS LEAN LEGS FIRM BUTT Exercise

by Kathy Smith

A few weeks ago, I stepped into “THE BOX,” ready to conquer a Crossfit workout here in Park City. The alternative equipment and seemingly tire-sized weights were intimidating, but after 20 minutes of pushing myself to my max, my endorphins were flowing and I was hooked and ready for my next Crossfit workout.

Here’s a fitness truth: If you do the same workout over and over, you won’t get results. Whenever I change up my workout, I notice the change in my body. I can already tell the difference in the hard-to-reach muscles of my back, shoulders, abs and my entire lower body. And when it comes to your metabolism, you have to change it up to fire it up.

So, I’m challenging you, right here, right now, to try my at-home bootcamp-style workout (no drill sergeant required). And while the workout is only around 20 minutes, it will still pack an incredible punch.This workout is designed for ANY fitness level. If you find the pace is a little too much for your body, take it down a notch or two. I promise just trying it will give you a self confidence high that will have you coming back for more.

And the best part? No excuses and zero intimidation factor. This versatile workout requires only a few feet of space, and a set of dumbbells, so your at-home gym can be a small space in your living room or bedroom.

Let’s get started!

Here’s how it works: 

• This workout is called 25′s.
• There’s 5 moves – do 25 reps of each. For the leg exercises, make sure you do 25 reps on each leg.
• Aim to complete the routine in less than 20 mins!
• Do this workout 3 times a week.

And the best part? No excuses and zero intimidation factor. This versatile workout requires no equipment and only a few feet of space, so your at-home gym can be a small space in your living room, a hotel room, a park, or even the beach.

Let’s get started!

Kathy

Tropical Chiller Protein Shake

by Kathy Smith

Here are 6 reasons why you’ll love this protein shake recipe:

1. Low in sugar
2. Easy to make!
3. Packed with nutrition
4. Keep you energized
5. Help you slim down
6. Convenient while on-the-go

Ingredients:

• 8 oz. unsweetened almond milk
• 1/2 C. drained canned pineapple tidbits
• 1 scoop vanilla protein powder
• 1/8 tsp. coconut or almond extract
• Garnish with fresh mint

Directions:
Combine water, pineapple, protein powder and coconut extract in a blender. Cover and blend until smooth. For a thicker shake, use less liquid or add ice.

Yield 1 serving.

Kathy

The 5 Foods that Are Making You Bloated

by Kathy Smith

Summer is often the time you take a closer look at your reflection in the mirror. You love summer weather, but that means fewer clothes to hide occasional bloating. Not only does bloating feel uncomfortable, it also makes you look heavier than you actually are.

What Causes Bloating?

It’s very common for bloating to result from our own dietary habits.  A top tip for reducing bloating is to increase your daily intake of water.  While it might seem contradictory, you can usually fix fluid retention in your body by increasing your fluid intake, including drinking more water. As you drink more water, your body releases fluids, potentially leading to less bloating.

Need a little motivation boost? There’s an app for that (try out Waterlogged for iPhone or Water Your Body for Android) Not tech savvy? All you have to do is set an alarm on your phone every hour on the hour to remind yourself to drink up! Also, try upgrading your water bottle to glass, an eco-friendly option that can be recycled infinitely without losing its purity.

Food & Drink to Avoid

Below are 5 foods that are major offenders when it comes to bloating. Eliminate them and you’ll see a smaller midsection very quickly. While I wholeheartedly recommend “everything in moderation,” if you want to maintain a flat tummy, it’s important to limit the amount of bloat-inducing food and drink you consume on a regular basis.

1. Alcohol

Think caffeine is the worst culprit when it comes to bloating? Think again! While caffeine can reduce water by 1.7 ml per mg of caffeine consumed, alcohol well surpasses this, creating a 10 ml fluid reduction per gram of alcohol. Alcohol is a diuretic, and, again, once the body realizes it’s running low on water, it clings onto what’s left, causing bloating.

The Centers for Disease Control and Prevention recommend that women limit themselves to no more than one alcoholic drink per day, and men no more than two. If you’re drinking more than the recommended limit, it could be a reason for your bloating.

2. Sugars

The amount of sugar in sodas and juices can exceed what your digestive track can absorb. When you put too much sugar into your system, the extra sugar enters your large intestine, where it ferments…producing gasses. Sugars can also upset the natural balance of good bacteria in your gut and that leads to… you guessed it, more bloating. Limit the amount of sugar from both natural sources like fruit and also refined sugars in the form of packaged sweets and you’ll see a flatter tummy.

3. Salty Products

Eating large amounts of salty foods is practically guaranteed to cause bloating. Try to limit salty foods such as popcorn, pre-packaged sauces, condiments, and cured meats. Not only will you find yourself less prone to bloating, but cutting salt out of your diet is good for your heart, too.

4. High Fat

Eating rich and fatty food can make you feel uncomfortably stuffed. It is much harder for the body to digest fatty foods, so it takes longer to break down a fatty meal. That’s why you feel fuller longer, but it also means that the food will stick around in your stomach for a while, filling you out and making you feel heavy and sluggish on top of the bloating. Stick with foods that can be easily digested and moved along to the intestines, rather than being left to hang out in your belly. Remember, when you’re eating fatty foods, eat slowly enough to give your body time to signal when you’ve had enough.

5. High Fiber

Fiber is so good for us – it help keeps things moving and reasonable amounts of fiber can actually help reduce bloating by keeping the digestive system working well. It is recommended that adults eat around 25 grams of fiber each day.

Abruptly increasing the amount of fiber you eat could cause your abdomen to bloat. Nutritional powerhouses like beans, legumes, whole grains, broccoli, cabbage, kale, Brussels sprouts, and other cruciferous foods are also products that cause gas! These contain sugars and starches that may cause gassiness and bloating. Shrink down your serving sizes of cruciferous veggies when trying to beat the bloat.

Foods for a Flat Belly

If you’re striving for a flat belly, it’s best to limit the amount of the 5 foods listed above you consume. So the question is – what can you eat? Be sure to include lots of lean protein (which is digested quickly and easily), healthy oils such as olive oil and those found in nuts and avocados (which provide healthy amounts of “good” fats), and probiotic yogurts which contain good bacteria which keeps your digestive system in tune. I also like to add a probiotic to my protein shake every morning. My favorite is Real Food Real Life’s Pro-Daily-Otic.

Maintaining a toned abdomen is simple once you know how!

Place Your Order Here!

Kathy