Fit Forever with Kathy!

THIS IS YOGA FOR INFLEXIBLE PEOPLE

by Kathy Smith

 

Full workout here!

THIS IS YOGA FOR INFLEXIBLE PEOPLE. So you don’t think you’re flexible? You’re not alone! There are reasons why you may be less bendy…from genetics, to how cold it is outside, to your age.

But just because you haven’t passed the Flexibility 101 course doesn’t mean you should rule yoga out of your practice.

Today, I want to guide you through a 5 minute gentle yoga video routine for inflexible people to help you feel more peaceful, have a better sleep tonight, and yes…improve your flexibility 

The good news is, you don’t even have to be able to touch your toes to do these poses.

Today’s video is a clip from my newly-released video, YOGA BASICS: GENTLE YOGA!

Own it on DVD HERE!

Product Description:

If you want to feel the revitalizing benefits of yoga, this DVD is the place to start! This complete experience includes both standing and floor poses to help you release tension, improve flexibility, increase core strength, and create space and tranquility in your body. As you start to link fluid movement with breath, you’ll discover for yourself yoga’s time-honored power to restore the balance of mind and body.

Clear and effective 55-minute routine gives the beginner a complete yoga foundation; Floor poses to increase flexibility, especially in the lower back; Standing poses to build strength and improve alignment; Breathing techniques for more energy and vitality; Guided relaxation session to dissolve unwanted stress; Developed with Rod Stryker, one of the country’s leading yoga instructors and lecturers; Easy-to-follow. The DVD contains: Floor poses; Standing poses; Guided relaxation.

Kathy says “Welcome to my Timeless Collection! I hope you’ll enjoy these DVDs containing my favorite and most memorable workouts from the past. What was great then is still effective today, and I think you’ll agree that this transformative workout is indeed timeless!”

This Yoga routine includes:

  • Floor poses: 22 minutes
  • Standing poses: 22 minutes
  • Guided relaxation: 10 minutes
  • Total workout: Approx. 55 minutes

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

Vegan Meatless Meatballs

by Kathy Smith

meatball-4

ITALIAN LENTIL QUINOA MEATBALLS
From Stacey Homemaker

INGREDIENTS

  • 1 cup green lentils, rinsed & drained
  • ¼ cup quinoa, rinsed and drained
  • 1 Tbsp olive oil for cooking onions + 2-3 Tbsp for sautéing lentil balls
  • 1 yellow onion, minced
  • 1 tsp garlic powder
  • 1½ Tbsp Italian seasonings
  • ¼ cup sunflower seeds, ground to a fine powder
  • ¼ cup fresh basil, thinly sliced + extra for garnish
  • Sea Salt and pepper to taste

INSTRUCTIONS

  1. Rinse and drain the lentils, cook according to package. (I let them cook a few extra minutes to make it easier to mash.) Drain the excess water, transfer to a large bowl and mash with the back of a fork until you don’t see anymore whole beans.
  2. Rinse and drain quinoa. Cook according to package directions, add to the bowl with the mashed lentils.
  3. Mince onion, saute in olive oil in a large pan, over medium heat for 8 minutes. Add onions to the bowl with lentils and quinoa. Don’t wash or drain the pan because you’re going to cook the lentil balls in the reserved onion infused olive oil.
  4. Use a food processor to blend the sunflower seeds to a fine powder, add to the bowl.
  5. Add basil, Italian seasonings, garlic powder, salt and pepper to lentil mix. Using your hands, mix until everything is completely combined.
  6. If the mixture feels dry to you, add 1 tbsp olive oil to the mixture.
  7. Form medium sized balls and shape with your hands. Once all balls are shaped, add a little more olive oil to the pan and arrange your lentil balls in the pan. Cook for 8-10 minutes, occasionally turning the balls to let all sides brown. They’re delicate, so be careful when rotating. I use rubber tongs to handle them in the pan.
  8. Serve immediately over any kind of pasta.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | exercise, Healthy, Recipe, tips, Weekly Blog, Wellness | 0 comments | Read more

FREE 10-Minute Cardio Step Workout

by Kathy Smith

 

The newest workout obsession may surprise you. That’s right, it’s time to DUST OFF YOUR STEP! From Extreme Hip Hop Step to Barry’s Bootcamp, step aerobics are being incorporated into the most popular classes across the nation.

Today, I’ve taken a 10-min clip of my classic step videos, Fat Burning Breakthrough, and added a dance music twist. Because there’s no instruction on the workout, you might want to watch it once before you try it!

Why are people taking notice again?

  • Less time, more results! Studies have shown that 1 hour of step aerobics is roughly equal to running 7 miles.
  • Get dancing! Adding new music makes it feel like a dance class!
  • Who wants great looking legs and a lifted fanny? Step workouts are one of the best ways to tone your tush and legs in the fastest time.
  • Gets an A++ for strengthening your heart, lungs and bones.
  • Unbelievably easy on your joints!

Plus, I love stepping because it’s versatile…You can also use the step as a bench for strength training or sculpt your buns doing elevated lunges. 

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | cardio, exercise, Healthy, Kathy Smith, tips, Weekly Blog, weight loss, Wellness | 0 comments | Read more

Chocolate Almond Butter Protein Balls

by Kathy Smith

protein balls

Ingredients
1 cup (dry) oatmeal
2/3 cup toasted unsweetened coconut flakes
1/2 cup almond butter
1/2 cup ground flax seeds
1 tablespoon chia seeds
1/4 cup honey
1 serving chocolate protein powder

DIRECTIONS:
Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and chill in the refrigerator for at least half an hour, to make the mix easier to handle and mold.
Once chilled, roll into 1″ balls. Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.
*If the mix seems to dry, add in an extra tablespoon or two of honey or almond butter.  If the mix seems too wet, add extra oatmeal.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Customer Service | | exercise, Healthy, Kathy Smith, practice, Recipe, tips, Weekly Blog, Wellness | 0 comments | Read more

Strawberry Chia Seed Pudding Recipe

by Kathy Smith

INGREDIENTS
1 cup vanilla-flavored unsweetened almond milk
1 cup plain Greek yogurt
1 teaspoon pure vanilla extract
1/4 cup chia seeds
2 cups strawberries, hulled and chopped
1/4 cup sliced almonds or walnuts
Optional: If you want to increase the protein, add in a scoop of vanilla protein powder!

DIRECTIONS
1. In a medium bowl, gently whisk the almond milk, yogurt, and vanilla until just blended.
2. Whisk in the chia seeds; let stand 30 minutes.
3. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.
4. The next day, in a medium bowl, toss the berries and mix in the almonds.
5. Spoon the pudding into 4 bowls or glasses; mound the berry mixture on top and serve.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | Healthy, Kathy Smith, Recipe, Weekly Blog, Wellness | 0 comments | Read more

Garden Turkey Burgers

by Kathy Smith

Serves 2

Ingredients:

1 tablespoons olive oil
1 green onions, chopped fine
½ red pepper, chopped
1 clove garlic, chopped fine
1 package frozen, chopped spinach, fully thawed and drained
½ pound ground turkey breast
½ tablespoon fresh parsley chopped
½ teaspoon fresh oregano (or 1/8 teaspoon dried)
dash of hot sauce (like Tabasco)
freshly ground pepper, to taste

Method:

  1. In a nonstick pan, sauté the onion, red pepper, and garlic in olive oil over medium heat until tender (about 5 – 7 minutes). Set aside and let cool.
  2. Over the sink, squeeze all of the water out of the spinach.
  3. In a large bowl, combine ground turkey, spinach, and the sautéed onion mixture. Season to taste with the herbs, pepper, and hot sauce.
  4. Form 2 burger patties.
  5. Heat the nonstick skillet to medium high. Cook the burgers in the hot pan for 5–7 minutes per side, until cooked through.
  6. Serve wrapped in lettuce leaves or on top of mixed greens with a side of sliced tomatoes.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | Healthy, Kathy Smith, Recipe, tips, Weekly Blog, Wellness | 0 comments | Read more

Easy HIIT Workout

by Kathy Smith

A HIIT Workout That’s…Easy?

 

During the past few years, high intensity interval training (HIIT), has been the breakthrough method for fat burning.

Now, research in Denmark is unveiling a new approach to HIIT training. It’s faster, easier, and more fun.

It’s called the 10-20-30 method, and women are finding that this new intense method is actually….fun!

The basics of the 10-20-30 method are simple.

Choose your favorite cardio activity (running, biking, rowing, etc.) and move at a gentle pace for 30 seconds. Then, increase to a moderate pace for 20 seconds, and accelerate to all-out for an intense burst for 10-seconds. Repeat the cycle 10 times.

The method would make more sense if it was named the 30-20-10 method, but 10-20-30 is more catchy   

YOUR ACTION PLAN

If traditional HIIT training isn’t working for you, or you’re ready to shake up your routine, replace 1-2 of your weekly workouts with the 10-20-30 method. Because the exercise is intense, your body needs time to recover after the workout…so make sure you don’t perform this workout on two consecutive days. Remember, the 10-20-30 plan shouldn’t be your only source of cardio, so keep up your regular walks or bike rides

THE DOWNSIDE OF TRADITIONAL HIIT TRAINING

HIIT training refers to a pattern of short bursts of high intensity efforts broken up with active recovery periods. While the typical routine doesn’t last very long, it has been credited for a long list of benefits, including:

  • Improved cardiovascular health
  • Greater athletic performance
  • Increased metabolism

But, there’s a catch.

Traditional interval training requires you to push yourself to your limits. At the end of 30 seconds, you should feel breathless…like you can’t go any further.

At the end of the “push” segment of your interval, you should feel completely breathless…as if you have no more to give!

The idea of pushing yourself to exhaustion turned some people off, and those who gave it a try had the tendency to give up on the method before they saw results.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | exercise, Kathy Smith, tips, Weekly Blog, Wellness | 2 comments | Read more

5-Step Belly Fat Blasting Regimen

by Kathy Smith

If you’re serious about kick-starting your flat-belly plan, I have a new trick that will keep your abs in the game. Simply pick up a dumbbell that’s about 5 lbs heavier than the one you usually use in your ab routine (if you don’t use one, then start with a 5 lb weight). Then to maximize your belly fat loss, complete the five-step belly fat regimen in today’s blog – remember to do each of the moves with a weight. The real secret is to have non-stop movement. So, perform each move for one minute, and don’t rest until the end of the sequence. After you’re done with the first round, rest for one minute, and then repeat four more times.

The combination of heavier-than-normal weights with non-stop movement not only burns fat, but will help add lean muscle to your core.

People often ask me, “How long it will take to see results after following this routine?” Typically, you can start seeing changes within a month. But, if you want a true transformation, stick with it for 90 days, doing the routine three non-consecutive days a week. Let’s get started!

Windshield Wipers

How to do it:

  1. Start on your back, with your hands on the floor for support and legs lifted up off the floor.
  2. Using your core muscles to support you and protect your lower back, keep your knees over your hips as you slowly drop both knees to the right side, forming a 45-degree angle with the floor.
  3. Then, fire up your obliques as you drive your knees back to the starting position.
  4. Repeat on the other side.

Cannonball

How to do it:

  1. Start lying on your back, with your arms reaching out overhead, legs lifted slightly off the floor, and toes pointed. Even here, at the start of the move, you’re activating core muscles by stretching them out. Keep pressing the lower back into the mat or floor to ensure the back doesn’t arch. If this feels like too much tension on the back, try lifting the legs a little further away from the floor.
  2. Imagine that, as you’re stretching the fingers and toes away from each other, the core is a strong magnet working to pull them back in. Using the force of that imaginary magnet, bring the knees in toward the chest. At the same time, reach your arms toward the legs.

Ceiling Stamp

How to do it:

  1. Lying on your back, squeeze your abdominals and lift your legs off the floor. Extend them up straight, feet facing the ceiling.
  2. With your hands on the floor for balance, use your lower abdominal strength to push your feet up 1-2 inches toward the ceiling (meaning your hips come 1-2 inches further away from the floor simultaneously). It’s a quick movement, almost a ˙pulse,” as if you’re stamping the ceiling with the bottom of your feet (hence the title).

Charlie’s Angels

How to do it:

  1. Sit upright with knees bent, feet on the floor, chest lifted. Lift your feet off the floor, tucking your knees into your chest. Interlace your fingers and point them forward.
  2. Using your obliques, swivel your knees side to side.

Roll-Overs

How to do it:

  1. Lying facedown on the floor with your arms and legs extended, lift your upper body and legs off the floor, making sure to keep your feet together.
  2. Without moving your shoulders or legs, use the strength of your abs to roll to your right side until your back is on the floor and you’re facing the ceiling. Remember, your hands and feet never touch the floor!
  3. Slowly roll back, keeping the belly button pulled in toward the spine throughout the entire movement.
  4. Aim for 10 repetitions on each side.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | Abs, exercise, Healthy, Kathy Smith, tips, Weekly Blog, Wellness | 0 comments | Read more

Turkey Pumpkin Stew

by Kathy Smith

From my friend Adam Michael Brewer of Brewer Wellness

screen-shot-2016-12-09-at-3-04-43-pm

This comforting winter soup is filled with creamy pumpkin and savory turkey, while keeping it low-carb and high protein. Doesn’t get better than this!

If you’re making this after your big holiday meal, feel free to use shredded, roasted turkey instead of raw, ground turkey. Simply chop the shredded, roasted turkey and add in the last 10 minutes of the cooking time. Enjoy!

Servings: 12

Here’s what you need…
1 Tablespoon coconut oil
1 small yellow onion, chopped
1 fennel bulb, chopped
1 small butternut squash, peeled, seeded and chopped
2 teaspoons fresh ginger, minced
1 lb ground turkey
1 (14oz) can diced tomatoes in sauce
1 (14oz) can pumpkin
4 cups chicken broth
½ teaspoon sea salt
¼ teaspoon black pepper
½ cup parsley, chopped

Directions:
In a large soup pot, place the coconut oil over medium-high heat. Add the onion and cook for 3 minutes, until tender. Add the fennel, butternut squash and ginger. Cook for 5 minutes.
In a large skillet place the ground turkey over medium-high heat. Cook until browned, stirring often. Drain off liquid.
Add the turkey, tomatoes, pumpkin, broth, salt and pepper to the soup pot. Cover and cook over low heat for 40 minutes. Stir in the chopped parsley and cook, uncovered for another 10 minutes. Serve warm. Enjoy!
Nutritional Analysis: One serving equals: 110 calories, 4g fat, 195mg sodium, 10g carbohydrate, 2g fiber, and 9g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | Healthy, Kathy Smith, Soup, Weekly Blog, Wellness | 0 comments | Read more

Mocha Mousse Recipe

by Kathy Smith

My Birthday Dessert Recipe

Relax and indulge in this recipe from the Cal-A-Vie Living Gourmet Spa Cuisine. It tastes every bit as divine as it looks, and with the added protein from the tofu and yogurt, it won’t spike your blood sugar like other desserts!

Mocha Mousse

mochamousseIngredients:
2 Tbsp. Kahlua
1 Tbsp. Instant coffee granules (optional)
2 (12-oz.) packages of light extra-firm silken tofu
1/2 C. baking cocoa
1/2 C. pure maple syrup
1 Tbsp. vanilla extract
1 tsp. ground cinnamon

Directions:

  1. Heat the Kahlua in a small saucepan. Add the coffee granules and stir to dissolve completely. Combine the tofu with the baking cocoa, maple syrup, vanilla and cinnamon in a food processor fitted wit ha metal blade.
  2. Add the coffee fixture and process for 7-10 minutes or until thickened and smooth. Spoon into a bowl and chill for 20 minutes or longer. Garnish with raspberries and fresh mint.
  3. For a nice presentation, alternate layers of the mousse with Siggi’s fat-free greek vanilla yogurt.

Yields 6 servings.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | Kathy Smith, Recipe, tips, Weekly Blog, Wellness | 0 comments | Read more
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