Fit Forever with Kathy!

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

The #1 Fat-Burning Trick Your Walk Is Missing

by Kathy Smith

Whether you want to torch calories, boost energy levels, or shed some extra weight for swimsuit season, walking is the perfect workout for you. But if you want to torch massive amounts of calories, your walk NEEDS to include periodization. 

Periodization is a proven, scientific method of training that elite athletes use in order to “peak” just before big events.

In simple terms, periodization is a valuable tool that can help you get the most out of your exercise program especially if you’ve hit a “plateau” — the place where though you continue to work out, you stop seeing progress. Periodization works by varying one or more of the three key aspects of your workout — length, activity and intensity. By changing what you ask your body to do, periodization challenges you so you keep making fitness progress.

Think of periodization as your personal training secret. You can apply the first two concepts of periodization (length and intensity) to most aerobic activities by simply adapting the following walking guidelines to the activity of your choice.

Changing the aerobic activity itself is also a form of periodization and it now referred to as cross-training. It too can lift you off of a plateau. I’ve used this technique over the years when I want to increase my fitness level, break the monotony of doing the same routine, and get off a plateau. Remember, you can use this periodization plan with any aerobic activity.

Let’s get started with a 30-minute fat-burning walk for aerobic activity. 

• 5 minute Warm-Up Pace
• 3 minute Aerobic Interval
• 3 minute Recovery Interval - Catch your breath and get ready for the next interval!
• 3 minute Aerobic Interval
• 3 minute Recovery Interval
• 1 minute Anaerobic Interval - For one minute, walk as fast as you possibly can! On a scale from 1-10, you should be pushing yourself from a 7-9.
• 3 minute Recovery Interval
• 1 minute Anaerobic Interval 
• 3 minute Recovery Interval
• 1 minute Anaerobic Interval
• 3 minute Recovery Interval
• 5 minutes Cool-Down Pace

Purchase Kathy Smith's Fat Burning Walking Workout HERE.

This workout is designed as an advanced program to increase your aerobic fitness level as you go faster. And of course, it burns a ton of calories! This calorie-torcher is a reasonably strenuous program, for even the fittest people, because it uses ANAEROBIC INTERVALS to challenge you. Anaerobic intervals are short, intense exercise periods that really push you to the next level of fitness.

The word “aerobic” means “with oxygen”. Aerobic exercises are those that use continuous motion for an extended period of time such as jogging, cycling, walking, etc.

The word “anaerobic” means “without sufficient oxygen”. Anaerobic exercises are more intense but of a shorter duration. They quickly push you past your aerobic threshold leaving you breathless. Some examples are weight training, sprinting, or short but intense periods of typical aerobic activities.

Begin your Fat Burning Walk with a 5-10 minute warm-up, building to a steady-state pace. Then do two cycles of AEROBIC INTERVALS — three minutes of pushing slightly more than your steady-state, followed by three minutes of recovery (at a moderate level).

Now you’re ready for an ANAEROBIC INTERVAL: Walk as fast as you possibly can for one minute. On your perceived exertion scale, you’ll get up to the 7-9 level during the fast part of the interval. Then drop down to a brisk, moderate pace fot he three-minute RECOVERY INTERVAL.

By design, the one-minute anaerobic interval should pus you to your maximum effort. No holding back!

The three-minute recovery allows you to catch your breath a bit..and get ready for your next interval.

Make it a goal to do three to five cycles of these anaerobic intervals. Finish wit ha cool down at a steady pace for the remainder of your workout time.

Kathy

1 Missing Link to Flat, Firm, and Fabulous Abs

by Kathy Smith

There’s more to killer abs than just exercise and abdominal crunches. Turns out that there’s a direct relationship between a healthy digestive system and your overall look, too. Not only does what you eat affect whether or not you pack on pounds, but what you eat can also impact how your digestive system works, how it processes and eliminates waste effectively, as well as how it helps support the surrounding muscles and tissue.Don’t you love when you notice the results from working out and eating healthier? You catch a glimpse of new definition in your arms and your legs and all the effort is worth it. But if you’re still noticing some tummy jiggle, you’re not alone. And one potential solution might surprise you.

Abs and an Upset Stomach

Gas, cramps, bloating, general aches and pains, and even a distended abdomen are common complaints. What’s happening inside your body is gut inflammation from food allergies and food intolerance.

Here’s that potential solution I mentioned: The greater the level of inflammation in your digestive system, the greater the likelihood that your abdominal muscles will not respond to exercise.

Why?

Well, when you’ve got a stomach that’s inflamed, giving you pain, that inflammation can affect the abdominal muscles that are supposed to be stabilizing your core. In other words, those pain impulses that come from your digestive system can result in weakness and more pain in those regions of the abdominal wall. And when those muscles become weak or disabled due to your (sick) digestive system, they aren’t much help to you and they won’t respond very well to your attempts to work them.

Just about any problem you might have in your digestive tract is called a “digestive disorder” – indigestion, heartburn, or simply an upset stomach. Highly processed, poor-quality foods and fast food don’t make the situation any better.

A Diet That Agrees With Your Core

You know you have to make good choices when it comes to food, beverage, and getting proper exercise. It can be a challenge to eat well and exercise for purposes of losing or maintaining your ideal weight. But I bet you’ve never thought about how your digestive system can change the way your core responds to exercise.

The goal is to get the internal workings of your core to be in harmony with the rest of your body so when you perform a core workout, and work those abs, you see the rewards in a tighter, flatter belly. And you can accomplish that with some slight changes to your diet.

The Cleveland Clinic offers the following suggestions:

• Eat at least 7 servings of fruit and vegetables per day.

• Choose whole grains whenever possible.

• Limit consumption of higher fat meats like beef, pork, lamb, and processed meats.

• Cook by steaming, poaching, stewing, braising and boiling more often. Avoid fried foods.

• Spicy foods, alcohol, soft drinks (including zero-calorie soft drinks), corn and dairy products are the foods that the majority of people have problems with. Review your intake of these items and completely eliminate them to determine if they could be causing digestion problems.

• Drink lots of water! Dehydration leads to a host of problems. Being fully loaded with water will also allow you to get the most of your workout.

And of course, don’t forget to keep up with your exercise and abdominal work routine. The road to a flat belly entails a combination of efforts. You’ll not only look better, but you’ll feel better, too!

Try this 5-minute crunch-free ab routine from my Flat Abs over 40 Program as a way to maintain your workout routine while you take a closer look at your digestive health:

Purchase Kathy Smith's Total Body Turnaround complete workout (clip above) HERE.

Kathy

Walk Off Belly Fat Before Breakfast

by Kathy Smith

Supercharge your step and take your ab routine to the next level

How would you like to get rid of belly fat and kick crunches to the curb? For a workout that really trims your midsection, it’s time to get walking. Studies show walking is one of the best ways to banish the belly bulge, in less time than you think. There are four decades of studies on exercise and belly fat that show just 2 1/2 hours of brisk walking a week–only about 20 minutes a day–can shrink your belly by about 1 inch in 4 weeks!

Who doesn’t have time for those kind of results? 

That’s exactly why today I’ll show you how to supercharge your steps with a MUST-WATCH 3-minute waist-whittling walking video.

Although walking is the foundation of this workout, it also includes simple but powerful standing ab moves that will help you blast away belly fat and walk off the pounds. And don’t forget…no more crunches! By incorporating these easy moves into your walking routine, you’ll see an overall tighter core that will also improve balance and coordination.

I’ve seen thousands of women and men use this walking ab routine and melt inches off their waists! Mary uses my walking workouts almost daily, and can hardly describe her incredible transformation. Not only has she supercharged her metabolism, she’s also seeing definition in her midsection where she used to have what she describes as, “nothing but softness before.” Today’s clip gives you a taste of the incredible walking workouts that have helped so many people tone, tighten and fire up their metabolism!

Plus, if you want a workout that’s gentle on your joints, then today’s video is definitely for you. Louise says,“This walking workout is my absolute favorite, because it’s not too hard on my back or knees, but it’s still interesting and fun.”

Purchase Kathy Smith's Power Walk for Weight Loss complete workout (clip above) HERE. 

Kathy

7 Tricks to Bust Out of a Weight-Loss Plateau

by Kathy Smith

Far too many of us have thrown ourselves into a diet and exercise program, only to burn out and lose our motivation all too quickly. After a week or two of noticeable changes, those exciting results seem to have slowed down – and with them, our motivation. The problem? Plateaus. A plateau, simply put, is “a state of little or no change after a time of activity or progress.” Not exactly what we had in mind when we starting setting those new fitness and weight loss goals.

Here’s the great thing about plateaus: With the right game-plan, they can be overcome. plateaus aren’t a brick walls – they’re really just hurdles. And here are 6 simple steps to make sure you can glide right over them.

Expect Plateaus

Plateaus are a normal part of any health journey. Your body adapts to training and learns to meet the challenges you’ve provided in your workouts. That requires you to work harder, or differently, to accomplish the results you’ve experienced in the past.

Plateaus happen. Your job is to be ready for them. The better you understand the way your body works, the better you can bust through the plateau, and achieve the ultimate level of fitness you crave.

Why Do We Plateau?

So, why do we face the frustration of plateaus? What’s going on anyway?

The human body is constantly fighting to adapt. The harder you workout, the harder your body works to change. Let’s say, just for an easy example, that you’ve been walking one mile every day. At first, it’s hard to make it a mile. You get breathless. Your legs are sore. After a month or so, you’re fine. You may be a bit tired, but not exhausted. You’re not as sore as you once were.

Over those four weeks of daily walking, your body has undergone a gradual transformation. It has successfully adapted to the daily routine. Each day, your muscle fiber responded to the motion, your blood vessels strengthened, your oxygen uptake increased, and even your bone density improved. What’s even more amazing is that your neural pathways have adjusted to the daily walk, too. Everything about you — cells, bones, blood vessels, neurons, lungs, muscles —has changed to adapt to your healthy habit.

Your body is doing what it’s supposed to do. This process is known as homeostasis. Basically, your body is trying to find stability or equilibrium. When a daily walk becomes the norm, your body adapts to the new normal. This new normal, homeostasis, is a healthier you. If you keep at it, doing the same thing day after day, you’ll stay healthy, but you won’t keep progressing like you were previously. Your body has achieved equilibrium. In other words, you’ve hit the plateau.

Plateaus are a natural response of the body. You don’t need to blame yourself for the slowdown. Instead, you can use your knowledge of the human body to overcome its tendency to settle down and get comfortable. Here are some solid methods, backed by science, which will help you kick through the plateau phase, and gain major progress. As you fight through it, stay positive. A plateau isn’t the end of a healthy body; it’s the beginning of a healthier one.

If you’re starting a new weight-loss plan and want to steer clear of getting stuck in a rut—or you’re in a plateau right now and are looking for a way out, try these 7  strategies for moving the needle the right direction again.

1. Introduce Variety and Increase Intensity

The core idea to breaking through the plateau is a simple one: Variety and intensity. Since muscles adapt, they need constant variety in order to change. So in order to keep losing weight, you can change up your routine by introducing some variety or increasing your intensity levels.

2. Interval training

The concept of interval or “burst” training is simple. During a workout, particularly aerobic workouts, you ramp up the intensity of your workout in a short aggressive burst. Doing this several times during the course of a workout, in intervals, will improve your results. For example, if you’re performing a jump rope exercise, you can start with a steady build for 30 seconds, followed by a 30-second burst, where you’re moving at a much higher intensity, really challenging yourself. This is a more effective approach to exercise than steady state training alone – not to mention it’s a great way to break up the monotony.

3. Turn your schedule upside down

Another way to break the plateau is to shake up your schedule. Circadian rhythms — the time of day you do certain things — and workout plateaus are close friends. You can shock the plateau away by changing the time, frequency, or regularity of your workout. If you’re accustomed to a Monday-Wednesday-Friday routine, try a Tuesday-Thursday-Saturday schedule instead. If you’re a right-after-work exerciser, go for a morning routine and watch the plateau disappear..

4. Try a new workout

Since your body has hit equilibrium, it’s up to you to introduce disequilibrium, to throw your body into a new phase of adaptation, training, and improvement. You need new, you need different, you need variety. Once you’ve followed the same workout calendar for a few weeks, try substituting your workouts for something new. Maybe you can join the yoga class you’ve always wanted, start training for the 5K, pick up a new sport, explore TRX Training, try Pilates, or learn kickboxing. Change doesn’t need to be huge; it just needs to be change.

And variety in your workouts isn’t just about breaking through plateaus. Variety also keeps the mind fresh, opening up new neural pathways and creating a natural mental buzz. Plus, variety improves motivation. Giving your body something different to do heightens the anticipation and excitement of your routine. Exercising can be fun again. 

5. Remember to keep looking at the big picture

It’s easy to get hung up on the little things — looking at life in terms of calories consumed, ounces gained, and minutes spent on our workout. Rather than this micro view, adopt a macro perspective. Rather than freak out over a down week, look over your shoulder at the landscape behind you. You’ve made some progress, right? Be encouraged.

6. Keep consistent

Change is great, but neglect isn’t. Maintain your workouts, and you’ll develop the consistency that leads to results for the long haul.

7. Have fun!

If working out becomes the bogeyman of your life, you know something has gone wrong. Try to introduce fun into the equation, whether it’s by rewarding yourself with some healthy treats, getting some rest, recruiting an exercise buddy, or joining a new class. Keep your workout appealing and you’ll keep overcoming those plateaus, long after you've completed this program.

Kathy

Simple 3-Step Flat-Belly Plan (Yes, Please!)

by Kathy Smith

 Two-piece. Cutouts. Bring it on!

The truth is, no matter what article of clothing you’re aiming to sport this summer, every woman wants to look and feel confident. And when it comes to our midsections, women tend to get shy. In fact, a recent study showed that 72% of women listed their belly as the part of their body they’re most uncomfortable with.

When it comes to abs, it all simmers down to this: the stuff you can pinch (fat) and the stuff you can cinch (muscle) and you can tackle both!

Even if you’re spending time in the gym, using this simple approach will ensure that the fat stores in your waistline will shrink.

The end result? You’ll be on your way to abs you LOVE!

Step 1: To Know Your Abs Is To Love Them

Let’s start with the rectus abdomonis. These muscles flow from your ribcage to your pelvis, and those are your crunching muscles (what gives you those 6-pack abs!).The first step to flaunt-able, flat abs is to train the muscles. Your abdominals are made up of three different sets of muscles: the rectus abodminis, obliques, and transverse abdominis.

Then, we have obliques (internal and external). Whenever you do twisting motions, you’re using your obliques!

The last set of muscles is your transverse abdominis. The transverse abdomonis are your posture muscles, and they run across your body. Think of them as your built-in Spanx! Properly trained transverse muscles keeps your belly tightened inward. You use these muscles when you have to squeeze in your tightest pair of jeans without getting pinched!

Look what happens when I’m not engaging my transverse muscles (see photo on right). If I just let my muscles hang out, I get a little belly! Being in this position puts pressure on my lower back, and notice how my poor posture makes me look older and thicker! The trick is to engage your transverse muscles…even when you’re standing! You don’t have to be doing exercises on the floor to be working your abdominals and engaging your transverse muscles gives you an instant confidence boost!

Step 2. Burn off the fat!

We all have two types of fat – subcutaneous, which is underneath your skin, and visceral fat, which is marbled through your organs and muscles. The best way to get rid of both kinds is to do HIIT workouts.

High Intensity Interval Training (HIIT) is a simple concept. After warming up, you push yourself with bursts of high intensity, then pull back the intensity to a steady state. Burst…then pull back, and repeat. This type of training will help burn the fat on your body, including your belly, in time for summer fashions.

Step 3. Hello, Abs!

The only way to burn off belly fat is to get moving! Adding a simple core workout, like the one above, will shrink your waistline and take your workout up a notch!

Incorporating this workout into your daily routine will help you achieve a trimmer waistline to look amazing and feel confident in your summer clothes.

Here’s to your health!

Kathy

Lift Weights To Lose Weight (seriously!)

by Kathy Smith

As the years go by, life seems to be a little sweeter, doesn’t it? There’s the true joy you feel as you watch your children take tentative steps on their own paths and then develop the confidence to fly. And with each new day, you begin to appreciate the chirping birds and the sound of the rain on the roof. As wonderful as this time of life is, we all seem to be realizing that the more birthday candles you blow out, the more difficult it is to lose weight.

Here’s what happens…In your youth, estrogen surges and your body naturally stores protective fat around your hips and buns to prepare for pregnancy. Then as you reach your 40s and 50s, that fat moves up your body, settling around your midsection. The dreaded middle age spread.

It’s time to forget the idea that those pesky pounds are stuck right where they are. The good news is that even though shedding unwanted weight may seem difficult as you age, lifting weights can help you lose inches in record time. It may sound like an oxymoron, but when you strength train you not only tone your tush and tighten your tummy, you also shed pounds. Strength training helps you create a lean, mean metabolism-boosting machine, so you burn more fat, more easily, in less time.

So if you have any misconceptions about strength training that are preventing you from reaping all these benefits, let’s nip that in the bud right now. Time to bust a few myths of strength training….

MYTH 1. You must have weights

Dumbbells are the classic weights that are used in weight loss strength training and you’ll see me use them in my workouts, but you have plenty of other options, too. Kettlebells and tubing can both be part of a fabulous weight-loss workout. But the really great news is that your body weight is all you need for some of the most effective strength training moves there are, like pushups, planks, or wall sits. By supporting your own body weight, you create natural resistance, which forces your muscles to engage deeper and the result is a firm, toned body that burns fuel more efficiently.

MYTH 2. Concentrate on one move at a time

For more effective results, it’s better to work multiple muscle groups simultaneously, sometimes called functional movements. Working with kettlebells, for example, allows you to incorporate full-body moves that not only save time and burn calories more efficiently, but they also tone the shoulders, arms, abs, buns, and legs….at the same time! Functional movements also help you keep your heart rate up during a strength training workout to burn fat while you tone.

MYTH 3. It’s all about lifting

Actually, that’s only half the battle. Strength training involves BOTH lifting (the concentric movement that happens when muscles shorten and contract) AND lowering (the eccentric movement that happens when muscles lengthen). When done properly, it’s the lowering motion that provides resistance training. So on your next set of bicep curls, don’t cheat yourself by putting all the effort in the curl up and then dropping the weights back down; slowly lower back to the starting position, so that you feel the tension throughout the entire movement.

MYTH 4. You’re going to get big and bulky

No worries here. Women just don’t have enough testosterone to develop a bodybuilder’s physique. Most of the bulked up folks you see at the gym are spending hours lifting heavy weights and following a specific regimen of supplements. For the rest of us, strength training with moderate weights has a very different effect – strong, lean muscles that give us the sculpted, toned look we all want.

MYTH 5. Muscles grow while you’re working out

Have you heard of “tear and repair”? Believe it or not, muscle change takes place after exercising. During a workout you’re trying to push your muscles to the point that actual microscopic tears occur (don’t worry – your body appreciates the process, I promise!). When your body repairs the tears, the muscle is stronger than before. That’s why it’s important to limit strength training to every other day and to provide your body with nutritious fuel, so it has everything it needs for healthy recovery.

MYTH 6. Strength training is only for the young

Who said there’s an age limit to improving muscle tone? We lose muscle mass as we age, so staying strong becomes even MORE important with every single year. In addition, strong muscles also support and protect aging bones and help you maintain good balance.

Sure, a sculpted upper body looks great in short sleeves or a bathing suit, but don’t forget those muscles do more than look good. They also help with everyday activities, like carrying groceries, twisting lids off jars, and picking up little ones. And the benefits don’t stop there; strength training also can burn fat, lower blood pressure, reduce stress, and prevent osteoporosis and bone fractures.

You deserve a strong and lean body that makes you feel empowered, confident, and energized…So start lifting weights to lose weight today!

Purchase Lift Weights to Lose Weight by clicking HERE

Kathy

Three Meditations To Recharge Your Batteries

by Kathy Smith

 The meditation retreat I’m at Bali has truly been a once in a lifetime experience. Every morning, the itinerary calls for a little personal quiet time—time to breathe, to daydream, to listen to nature, and feel your batteries recharging.

Meditation is far from the stereotype of sitting motionless in lotus position. In reality, meditation is all about living your life to the fullest, moment by mindful moment. Although there are countless techniques and outlets for finding tranquility and boosting energy, meditation is particularly appealing because you can access it throughout the day during stressful situations, no matter where you are.

Meditation need not be part of a religious or philosophical practice. It can simply be a discipline of refocusing the mind. Actually, we do a lot of meditation in our daily life without realizing it. Trouble is, we tend to meditate on the negative, more commonly known as worrying. Like a bad DJ playing the same song over and over, our inner soundtrack of negative ideas can circulate endlessly in our heads, with thoughts like, “I’m not a good enough person” or “I’m not doing anything amazing with my life.”

In the simplest sense, meditation can help banish negative thoughts by clearing your mind entirely.One popular meditation technique is to focus on a positive idea or happy moment. As soon as a negative thought bubbles to the happy, calm surface you created, think of it as a duck that is paddling away from you and return your focus to happier thoughts. It’s not always easy to erase negative thought patterns, but meditation can at least help you become more conscious of them, and that’s the first step.

As if happier thoughts aren’t enough of a benefit, research is showing that meditation can help restructure the brain in ways that lead to more enhanced concentration, boosted immunity, and increased compassion. Even the most basic attempts at meditation have been shown to have immediate positive results.

If you haven’t begun a meditation practice, or are looking to take your practice to the next level, then stay tuned. Today, I’ll guide you through three meditation styles to enhance your life and recharge your batteries.

1. Nature Meditation

One of my favorite ways to change my mental state is to meditate deeply on a part of nature. Take five minutes to look closely at a flower. Study the details of its texture and the structure. When you do this, you develop a sense of reverence. The flower becomes a little miracle. You begin to see how complete and fully alive the natural world is at all levels. Meditating on nature can be calming, fascinating, and inspiring all at once.

2. Gratitude Meditation

I like to do this first thing in the morning, to get my day moving on a positive track. Simply spend a few minutes meditating on all the things in your life that you’re thankful for.

3. Breathing Meditation

Slow, deep breathing is one of the best stress busters there is. Focus your attention on the breath entering your body, your breath flowing out, and the spaces in between. Several minutes of this can lower your pulse, reduce your blood pressure, and relax much of the muscular tension in your body.

This breathing meditation is very popular and it’s one of the easiest and most effective forms for newbies to attempt. Try it during stressful situations throughout your day and you’ll quickly see how it helps you stay present in the moment, but separated from the situation that created stress in the first place.

Remember, as you work through these three meditations negative messages may surface. It’s o.k. (and very common) if they do. They’ll help you develop your meditation muscles as you notice them and turn your focus back to nature, what you’re grateful for, or your breath. Like anything new, practice helps you improve form and get better results.

Here’s to your health and happiness!

Kathy