Turn Your Stir Fry Into A Soup!

by Kathy Smith

Kathy

Flat Abs (1 Trick Your Routine Is Missing)

by Kathy Smith

Kathy

Apple Pie Protein Shake Recipe

by Kathy Smith

Time for a protein shake! But let’s face it, it’s time to spice up your recipes. With a whopping 36 g of protein and a secret ingredient, this shake will keep your blood sugar under control. Yes, you can have apple pie for breakfast!

Plus, are you ready to shake up your routine with even more recipes? Try the Protein Shake Diet Plan to jumpstart your meals each day! You’ll maximize your metabolism and boost your energy! 

Ingredients:

8 oz unsweetened almond milk
1/2 C. Fat free cottage cheese
1 serving vanilla protein powder
3/4  of an apple, finely chopped
1/2 tsp Caramel extract
1/2 tsp  pumpkin pie spice
Dash Cinnamon
Ice to thicken

Blend together and enjoy! Then, let me know….did you like it?

Kathy

The Quick Thanksgiving Workout

by Kathy Smith

If you’re too busy to squeeze in a workout in-between your Thanksgiving preparations, try this 10-min ab-tightening video!

Want to further tighten and tone those abs?

Now you can!

Kathy

Lose Weight in Less Time with Interval Training!

by Kathy Smith

I spoke to Self Magazine recently for a piece they were doing on anti-aging workouts.  What are the secret moves that keep beauties like Demi Moore looking so young? I’ll tell you, to keep our bodies burning fat, we need to keep it guessing and mix up our routines. One of the best ways to do that is to HIIT train or interval train.

Interval training refers to the bursts of extra energy and intensity we can add to our workouts. For example, if you’re trotting on your treadmill at 4 mph (a nice, law-abiding speed), and then you increase your speed to 8 mph for 30 seconds . . . that’s an interval.  It’s a dig-down-deep exertion that you can only maintain for a short time.

4 Reasons to Start Using Intervals TODAY!

1)  Interval training burns calories faster.  Who doesn’t want to shave off extra fat? As you exercise, your body establishes a certain metabolic rate that matches the workout rate. By adding a surge of high intensity, you can increase that metabolic rate. Your body will burn calories at that higher rate longer even after you’ve returned to “normal” speed.

2) Interval training increases your fitness level.  Without an extra physical push, you will not increase your aerobic speed, muscle, or endurance. When you add intervals to your workout suddenly your all-out-efforts begin to get easier, which means you can push yourself further next time around so you can keep seeing results.

3) Interval training sheds intramuscular fat.  Do you have a zone of stubborn fat on the butt, the gut, or the thighs? Some of these so-called “problem areas” contain fat that is marbled into the muscle, so typical aerobic workouts can’t really tap into them. Interval training, however, can target those body parts and finally reduce the fat.

4) Interval training makes your workout a lot more exciting.  Although it can be challenging, interval training is enjoyable. Not only will it break up the monotony of a clock-watching workout, but those little bursts of energy give you something to look forward to. Plus, interval training causes your body to shoot a burst of feel-good hormones into the blood stream, contributing to what is sometimes referred to as “runner’s high.”

When I think of interval training the word “burst” comes to mind because that’s really what it is – quick bursts of energy to help you breakthrough or “burst” through your fitness barriers to next level. Once you start experiencing the benefits, those little bursts will become your new best friends.

Make it happen!
Kathy Smith

Kathy

Gut Health and the Brain

by Kathy Smith

Gut Health and the Brain

When you have a “gut feeling” about something, you should probably pay attention. The gut is loaded with nerve tissue and is sometimes called the second brain…it’s why you get butterflies when excited or gastrointestinal distress when you’re emotionally stressed.

Your gut is one of the most important organs for a healthy brain. Scientists are recognizing that digestive issues like constipation, irritable bowel, candida, acid reflux and diarrhea triggers silent inflammation and affects your mood and your brain function…so a balanced gut will help improve brain health.

The billions of microorganisms that are present in the gut are what keep things working. For a healthy gut, it’s important to have more good organisms than bad ones. When the balance shifts, your body fights off the bad bacteria, which leads to inflammation. And chronic inflammation increases your risk for certain diseases like cardiovascular disease and heart disease.

One of the most noticeable reactions to inflammation is a drop in energy. But your gut and your brain are also not working at their highest level when inflammation is present. The greater the level of inflammation in your digestive system, the greater likelihood that your brain will be affected, shifting your moods and making you less focused and foggy.

Studies have shown that specific good bacteria in the gut can short circuit certain hormones. When you’re experiencing stress, your body releases the hormones cortisol and adrenaline. Too high a level of these hormones in your body not only increases inflammation, but makes you feel edgy, anxious or even depressed. A healthy balance of a wide variety of good bacteria sends signals to your brain that it’s not necessary to send these hormones out into your body, leading to improved, calmer mood.

The right combination of foods is one of the best ways to balance your gut. Adding probiotics helps reduce inflammation in the gut, which allows the good bacteria to flourish. Probiotics include: Miso, kimchi, live yogurts, kombucha, water kefir, milk kefir, sauerkraut and cabbage. 

Adding probiotics to your meals is easier than you think. I like to add sauerkraut to my salads and probiotics in my protein shakes. Kefir is a great way to start your probiotic adventure because its flavor is similar to yogurt and it has a drinkable consistency. In fact, most kefir is available in bottles and sold as smoothies. Naturally fermented pickles are a crunchy way to balance your gut.

And one of the most surprising, enjoyable and by far easiest ways to improve gut balance doesn’t even involve food. Studies have shown that spending time with your pet increases the good bacteria in your gut. Maybe dog kisses aren’t so bad after all!

Kathy

Balance And Brain Health

by Kathy Smith

Scientists and anthropologists believe that a human’s ability to stand on two feet requires a major amount of brainpower. Balance and walking is an “all systems go” accomplishment. As you age, balance becomes more challenging and more important…especially for the health of your brain.

Your eyes, ears, brain and your sense of body position are the three main sensory circuits that work together to keep you in balance. Your eyes analyze ongoing visual cues and send signals to our brain to alert joints and muscles how to move when. At the same time, a tiny, fluid-filled tube in your ear canal sends messages to your central nervous system about the position of your head. All of these elements are controlled by your brain. So, if you’re experiencing loss of motor coordination, such as having a hard time balancing, it could suggest damage in the brain.

Your “spatial navigation” ability – being able to move through your environment – is closely connected to learning and memory. When spatial navigation ability is impaired through lack of balance, brain function can also be impaired.

What if I told you that a simple balance test could help you gage the health of your brain? Here’s a 90-second test that will help you determine if it’s time for a balance tune-up.

Your eyes will be closed during this test, so you’ll need a partner to time you with a stopwatch (or any watch that has a second hand) and to make sure you don’t fall.

1. Stand barefoot on a hard floor and close your eyes.

2. If you’re right-handed, use your right leg as support and bend your left knee and lift the left foot. If you’re left-handed, use your left leg as support and bend your right knee and lift the right foot. You only need to lift your foot about 6 inches. Don’t worry about accuracy – an estimate is fine.

3. Ask your test partner to start timing how long you can hold the foot-lifted position without wobbling or opening your eyes.

4. Repeat the test three times, add up your total of the times you were able to stand still, and divide it by 3 to determine your average balance time. For instance, if your first balance time was 6 seconds, your second balance time was 5 seconds and your third balance time was 7 seconds, 6 + 5 + 7 = 18. Then to find the average. 18/3 = average balance time of 6 seconds.

5. Check the list below to see if you fall in the average zone for your age:

Average time for 50-year olds is 9 seconds
Average time for 60-year olds is 7 seconds
Average time for 70-year olds is 4 seconds

Notice that as you age, your balance ability decreases. As the years go by, eyesight often diminishes, muscles shrink and reaction time gets slower. But balance is something you can improve, no matter what your age.

Kathy

1 Tummy Trick You’ve NEVER Tried

by Kathy Smith

Here’s an amazing idea…You can tighten your tummy without any more dreaded crunches. In fact, today I want to show you a mini belly-strengthening trick that will grant impressive results. I’m willing to bet that it’s a trick you’ve never (ever) tried before.

It’s called the “stomach vacuum with a lift.” This isometric contraction has nothing to do with your Hoover, but this vacuum should be part of your weekly routine  This trick helps strengthen your transverse abdominis, the abdominal muscle that I call your “built in spanx.”

Here’s how to start:

1. While on all fours, contract your abdominal muscles, cinching your abs toward your spine. Be sure to not hunch your shoulders.
2. Focus on lifting your knees ever-so-slightly off the mat by creating this small abdominal contraction. Your knees will lift only a minimal amount off the floor…if at all. Remember, the key is to create the lift with your abdominals, not by rolling your weight into your shoulders and lifting your hips.

After practicing this technique for a month or two, your jeans should zip up a little easier!

Kathy

Pilates For Thinner Thighs

by Kathy Smith

Look no further for stronger thighs than this classic Pilates move! In this action, the top leg works as resistance while lifting the bottom leg toward the ceiling.

Kathy

Can You Pass The Balance Challenge?

by Kathy Smith

You’ve probably heard that your weekly dose of exercise should be 150 minutes per week. And, you may have given yourself a high-five because you faithfully tie up your workout shoes every day. But even the most dedicated gym-goers can wind up with holes in their workout routine. There’s a high likelihood that you (yes….I’m looking at you) are missing one vital part of your routine…balance.

Yes, balance training helps to prevent falls as you age.  And yes, it helps with core stabilization to help perfect your posture and improve coordination. But, it’s much more than that. Balance training also strengthens your neuromuscular coordination, meaning that it improves the communication between your muscles and brain.

In today’s blog, I’ll show you 4 techniques for beginning your balance training:

1.  Beginner’s Test
   Let’s start by testing your level of stability. To do this, start by standing with a wide stance and slowly heel-toe your feet together…they should be touching. This is a very basic first step to test your balance. If this feels comfortable, move on to step two.
2. Take the Flamingo Challenge
   This is a drill that’s designed to enhance your ability to balance while moving or while stationary. It’s one of the most basic balance exercises. To do the flamingo, stand on one leg for 30 seconds with your arms relaxed by your sides. You’ll most likely use your dominant leg. Lift one of your legs, so you’re balancing yourself on one leg. After 30 seconds, switch to the other leg.Now, jazz it up! While still standing on one leg, start slowly swinging your suspended foot forward, back and out to the side. This is a dynamic action, so you’ll feel all the muscles of your stabilizing leg working hard to keep stationary.
3. Balancing Act
   Think that’s easy? Now try the same move with your eyes closed. Your body will begin to sway in every direction! The ultimate goal here is to develop enough balance (and confidence!) to eventually stand still during the move. By simply closing your eyes, your stabilization muscles will work overtime.

No matter what your age, balance improves your posture, your core, and your confidence.

Kathy