Fit Forever with Kathy!

Body Boomers 4-Min Video Clip

by Kathy Smith

In 1985, I had just began a national advertising campaign with Tickets, which landed a photo of me on a billboard on Sunset Blvd. It was later taken down, because police officers said it was causing too many traffic accidents (true story!!).

For the same campaign, I had the honor of shooting a photo with Mitch Gaylord… who led the ’84 gold-medal-winning U.S. men’s gymnastics team, becoming the first American gymnast to score a perfect 10.00 in the Olympics. He also won the silver medal in vault, the bronze in parallel bars and the bronze in the rings. In addition to his individual accolades, Gaylord led the US men’s gymnastics team to a gold medal in the team competition for the first and only time in Olympics history.

At the time, low-impact aerobics were all the craze, which led me to create the Body Basics workout. This routine was pure fun…from the leg warmers to the shoulder shimmies. Now, it’s a classic.

I smiled from ear to ear this morning as I saw these comments on my Facebook page about the workout…

Own Kathy Smith's Body Boomer's Workout on DVD!

“Body Basics took me from a size 12 to a size 6 after my second child! I’ve maintained the size 6 for 25 years!!!!!” – Amy

“Best workout ever!” – Trina

“OMG! I wore out this VHS tape! It was my favorite!” – Rita

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.

5 Essential Tips To Reboot Your Bones

by Kathy Smith

1 – Remember the number 1,200

Although many of us are aware of the need for calcium, we still don’t get enough. Women need between 1,000 and 1,200 milligrams per day, depending on their age and degree of risk for bone loss. The National Academy of Sciences recommends the following daily intake:

Ages 19-50: 1,000 mg/day
Age 51+: 1200 mg/day

Calcium is best absorbed if you take it in doses of 500 mg or less, between meals. Avoid taking calcium with iron.

2 – Magnesium Is A Must

A variety of other vitamins and minerals get into the bone-building act. Magnesium is especially important, and must be present in at least a 1:2 ratio to calcium. Whole grains, nuts, and beans are good sources of magnesium; if you’re supplementing higher doses of calcium (to meet the 1,200-milligram recommendation), however, you’ll probably need to take a magnesium supplement as well. Many calcium pills contain magnesium in the correct ratio.

Build Stronger Bones with Kathy Smith

3 – The Sun Loves Your Bones!

Vitamin D, too, is a must-have for calcium absorption. Our bodies naturally manufacture vitamin D when our skin is exposed to sunlight. Unfortunately, prolonged sun exposure ages the skin and increases the risk of skin cancer. That’s why it’s important to supplement your sun exposure by consuming milk and other vitamin-D-enriched products, and taking 400 to 800 IU of vitamin D in pill form.

4 – Go For The Super 7

Here are 7 of the best foods to implement calcium into your diet:

Unsweetened almond milk – 450 mg per 1 cup
Yogurt (plain, nonfat) – 452 mg per 8 oz
Protein shake – 300 mg per shake with the Kathy Smith Protein Shake
Nonfat milk – 299 mg per 1 cup
Salmon – 232 mg per 1/2 can (with bones)
White beans – 191 mg per 1 C. cooked
Dried figs – 107 mg per 8 figs

Other good sources of calcium include some green vegetables (such as kale, turnip greens, Chinese cabbage), some legumes, canned sardines, seeds, nuts, and certain fortified food products. Realistically, however, you’re not likely to get all the calcium you need in your food.

If you feel like you’re not receiving enough calcium from your diet, I find that most women feel more comfortable when they supplement it. Calcium carbonate is the most popular kind, although calcium citrate is more easily digested and is a better choice as we age.

5 – Accelerate Your Muscle

As we get older we all experience a scary little process I call “The Great Decline.” Every decade we lose muscle mass, and as we age, the percentage of loss just keeps accelerating. By age 60, the average person will have forfeited one-third of his/her muscle mass. The good news:  you can reverse it with strength training. There’s no age limit on our ability to add muscle and stop “The Great Decline.”

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 | | 0 comments | Read more

3 Eating Habits For A Healthy Gut

by Kathy Smith

1 – Go For The Big O…Organic

If you’re going to eat meats and dairy put those foods in your diet, they’ve got to be organic! Get the antibiotics out of the food chain as quickly as you can. I’m a huge fan of a plant-based diet. I think there’s many, many reasons we should eat low on the food chain. Namely, the lower you eat on the food chain, the less toxins you get in your food.

2 – Fermented Gets An A+

You mentioned fermented foods. Huge fan. We’ve been fermenting foods since the dawn of food preparation. It wasn’t until we developed widespread refrigeration that we really stopped fermenting our food in homes. And, so, we’ve got to get back to that. We need to start doing our own home fermentation. Incredibly, get wild ferments from the air around your house, reduce your allergy loads, etc., etc. So, wild fermentation’s really great bonus to put back into your food. It only takes a couple of tablespoons of fermented calories with your sauerkraut or sour reuben with your turnips or whatever you’re doing. These are just amazingly powerful ways to get complexity and biodiversity back into your diet.

3 – Eat The Rainbow

And, then, incorporate as much color as you can in your in your diet – more fruit, vegetables, etc. And, of course, many of us in the medical field are now turning to juicing as a powerful way to increase that nutrient load. With juicing, of course, you can get a couple of grocery bags worth of fruits and vegetables into just a few glasses of contents that you compound as an enormous volume. Since each piece of fruit is less dense, you’ve got to eat more of it and juicing is an easy way get that massive volume of fruits and vegetables in. So, for my critically ill patients, they’re juicing a large volume.

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.

Raspberry Chia Seed Pudding

by Kathy Smith

Ingredients:
  • 1 cup of coconut milk
  • 1/2 cup of raspberries
  • 1/4 cup of chia seeds
  • 1/4 cup walnuts
Directions:
  1. Combine the milk and fruit in the jar of a blender and blend until smooth.
  2. Pour into a mason jar. Add the chia seeds.
  3. Close lid tightly, and give it a good shake!
  4. Then, refrigerate and allow to gel for at least 3 hours {I let mine sit overnight}.
  5. Top with walnuts 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.

 

5-Min Chair Stretch

by Kathy Smith

We were built to move! And it’s been proven that spending too much time sitting increases your risk of having a heart attack, stroke, and metabolic syndrome. Plus, the more you sit, the more likely you are to have an achy back and muscle pain.

If you have low or mid back tension, or if your neck and shoulders feel tight throughout the day, chances are you’re slouching too much! You can release the discomfort from sitting all day in just 5 mins with today’s chair stretch routine.

The key is to become consistent with these types of stretches. They will not only make you feel revitalized by increasing circulation, but stretching also can ease the discomfort from sitting all day long.

As a bonus, it’s a great wake-me-up to refresh your mind and body before you head out the door!

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.

Don’t Do Another Crunch Until You Try This 1 Move For Lean Abs

by Kathy Smith

You can stop with the crunches! I may be exaggerating – but there’s still a kernel of truth to this. Traditional crunches have their value - they’re great for helping to define the abdominal muscles, especially the rectus abdominus (the part of our abs that can form the ‘six pack’). But there are several effective exercises for strengthening the core that are completely crunch-free. Today, I’ll show you one move takes the ab-sculpting power of the reverse crunch and turns it on its side by providing an additional oblique rotational challenge…. 

Windshield Wipers:
windshield-wipers

How to do it:

  • Start on your back, with your hands on the floor for support and legs lifted up off the floor.
  • 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. Then, fire up your obliques as you drive your knees back to the starting position.
  • Repeat on the other side.

Beginners:

  • Start with a limited range of motion. To start out, just take your legs a few inches to one side and then use your abdominals to bring them back to center.
  • If you feel any pressure on your back, bring your knees closer to your chest as you rock side to side.

Advanced:

  • Add an extension: So as you rotate, extend your legs to straight. Then bend them back to a 90-degree angle as you return to the starting position.

Kathy

 

By Collage Video | | Abs, exercise, fitness, goals, Kathy Smith, practice, Weekly Blog | 0 comments | Read more

6 Ways To Protect Your Joints As You Age

by Kathy Smith

According to the Harvard Health Publications, close to 20 percent of people in the United States have arthritis. As we age, joint movements like gliding, rolling, bending, and rotating are no longer performed with ease. Instead, our joints creak and resist movement, causing aches and pains. So how can you protect your body from experiencing this as you get older?

Try these 6 tips to help protect your joints from injury as you age:

salmon-salad

1. Add Omega-3 Fats To Your Plate

Foods that are high in Omega-3 fatty acids such as fish, olive oil and flax seeds help promote joint comfort. These omega-3s get incorporated into joint cartilage cells, where they allow joints move smoothly. To increase your intake of omega-3s, try cooking with olive oil, taking a daily fish oil supplement, or add flax seeds to your morning smoothie.

2. Eat Antioxidant-Rich Foods

Studies have shown that seniors with better joints also have more antioxidants in their blood and joint fluids. So eat plenty of antioxidant-rich fresh fruits and vegetables daily, along with a daily multivitamin will protect your joints. Foods that are high in anti-oxidants include the berry family: cranberries, blueberries, and blackberries.

3. Have a regular exercise program

Exercise is the fountain of youth, because it keeps your muscles well oiled and your joints fluid and supple. Exercises that are specifically gentle to joints are cycling, swimming, and stretching. Also, remember to include a warm-up before all of your aerobic and strength training activities. Tendons, ligaments and muscles tend to tighten with age and need a longer warm-up before engaging in physical activity. A simple marching in place can do the trick.

4. Keep Your Weight Down

The greater your weight, the more wear and tear your joints go through. Over time, your joints are unable to bear your excess weight, and there are minute tears in tissue of your joints can get inflamed leading to further complications. Also, obesity can trigger osteoporosis and arthritis, both of which can lead to ultimate joint degeneration.

5. Keep moving!

Sitting is the new smoking! Keep your body moving and avoid sitting in one place for more than a half hour. When you remain seated, your joints have to take a great deal of your seated weight, leading to more wear and tear.

6. Maintain proper posture

It’s time for a posture check! If you’re sitting, make sure your legs are straight and let your body make a 90-degree angle with your knees; do not stoop. Let your weight rest on your hip and leg bones. Use adequate back support and ensure proper height alignment to a counter, table or desk, keeping both feet on the floor.

When you stand, distribute your weight and stress evenly on both feet. Keep your head level; avoid holding the head bent forward nor to one side.

Remember, protecting your joints as you age should become a high priority in order to maximize your ability and function as long as you can.

Here’s to your health!

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.

 

A New Twist On Strength Training

by Kathy Smith

A good balance routine changes everything. So today, take weight training, and add a balancing twist! The video move in the blog is a must-try, because it combines the core strengthening principles of balance, and adds upper body toning moves. After practicing this routine regularly, you’ll notice a big difference — not just in how you look, but in how you move, stand, and especially how you feel.

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.

Maximize Your Snack Break

by Kathy Smith

  1. Whole-grain bread with 1/8 avocado spread on top. Choose from a variety of toppings including: sliced tomato, basil, vinaigrette, asparagus, black pepper, chives, baby greens, toasted walnuts, mango, raspberries, cucumber, almonds.
  2. Seedlander crackers of Flackers topped with cashew cheese
  3. Apple slices with 1 tablespoon almond butter and raisins
  4. Celery sticks filled with 1 tablespoon almond butter and raisins
  5. 1/2 avocado and 1 small tomato, shopped, with a squeeze of lemon
  6. 1/2 avocado with salsa and diced jicama
  7. Handful of raw almonds with 1/2 cup blackberries
  8. Handful of brazil nuts with a pear
  9. Handful of cashews with an orange
  10. 2 Lettuce leaves spread with 1 tablespoon hummus and raw vegetables wrapped up
  11. 2 Tablespoons hummus with celery sticks and bell pepper strips
  12. 3/4 Cup cooked shelled edamae

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.

Ultimate Approach To Staying Young

by Kathy Smith

Spot some room for improvement? The more areas you found that need improving, the more you’ve got to gain!

But remember, making major lifestyle changes can seem pretty overwhelming. All all of a sudden, you’re supposed to sleep more, drink less soda, eat more veggies, and cut down on your sugar intake. But let’s be honest…you just can’t do everything at once. You could pull it off for a week or two, but soon you’d start feeling deprived of your old, familiar habits, and you’d feel yanked in a million directions. Eventually, you’d probably want to run from it all and just plop down on the couch with the remote control.

That, of course, isn’t the answer. Success comes down to one word…focus. The one surefire strategy is to focus your energy on one single healthy habit at a time. That way, you can learn why that particular habit is so important, and practice adapting it to your own tastes and preferences. After a while, you’ll incorporate that new healthy habit into your life without extra effort. It’ll just become second nature! Once you conquer one coal…whether it’s having more probiotics for healthy digestion, or strengthening your abs…you’ll be inspired to tackle another, and another. It’s like a domino effect. But a good one. Before you know it, you’ll have generated enough momentum to carry you through a complete transformation of your exercise and eating habits.

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 | | health, Healthy, healthy aging, Kathy Smith, live long, live strong | 0 comments | Read more
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