by Kathy Smith
Low in calories, high in protein!
Ingredients:
Directions:
Serves 1
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.
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.
Try adding any of these 6 ingredients to pump up the nutritional value of your smoothies:
Ingredients:
Directions:
Combine all ingredients blender or food processor until smooth and creamy.
Enjoy!
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:
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!
1. Forearm Plank With Swivel
How to do it:
Beginners:
2. Rear Dip Lunge With Tricep Kickback
How to do it:
Beginners:
3. Side Lunge With Bicep Curl
How to do it:
Beginners:
4. Weighted Bridge
How to do it:
5. Burpees
How to do it:
Beginners:
by Kathy Smith
Here are 6 reasons why you’ll love this protein shake recipe:
Ingredients:
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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.
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