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IN A FITNESS RUT? COME ALIVE WITH THIS [10 MIN] PACE TRAINING ROUTINE

by Kathy Smith

If you feel like you’re in a fitness rut, or you’re getting bored from doing the same ol’ workout routine each week, it’s time to throw your stale workouts out the window!

Pump up your progress with rut-busting tempo training. You’ll pace yourself through an interval burst, followed by active recovery. When it comes to exercise, slow and steady DOESN’T win the race. Instead, think SHORT WORKOUTS, BIG RESULTS! Here’s what happens to your body when you incorporate tempo training into your routine…

• Your belly will get flatter, faster
• You’ll slash your risk of diabetes
• Your heart will get healthier and stronger
• Your body will get more defined and you’ll have more strength
• Your bone density will increase

But the real WOW factor behind tempo training is its ability to reverse the declining ability of our cells to create energy. A recent study conducted by Mayo Clinic found that in a group of older volunteers, pace training boosted the ability of the mitochondria within cells to generate energy by 69%.

This is important, because as you age, your mitochondrial activity declines, which can diminish the size and ability of your muscles to burn excess blood sugar… putting you at risk for diabetes. But, this study found that after three months of interval training, participants experienced the mitochondria functions found in young people.

Ready to beat boredom, save time and up the ante? Check out this [10-MINUTE] Tempo Training routine!

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.

The 3 F’s Of Fitness

by Kathy Smith

Exercise can be categorized as 3 F’s:

Fun – dancing, hoola-hooping, or playing a sport.
Formal – specific cardio and strength training routines.
Functional – everyday activities like walking, carrying groceries, climbing stairs, etc.

In the weight loss world, every little step counts, and you don’t have to be at the gym to increase your calorie burn.

FUN

When it comes to the FUN stuff, spring is a perfect time to explore new types of movement.  My daughter Kate called me from San Francisco to announce her new passion:  Ultimate Frisbee!  While running has always been her competitive sport of choice, she was looking for something new, and decided on a whim to join a friend for a huge Ultimate Frisbee competition in the park. Since she’s a pretty hardcore athlete, she wasn’t expecting much of a challenge, but she was amazed that, after an hour of playing, she got what she dubbed “the workout of a lifetime.”  If you’re in a rut, you’ll be amazed at the results when you try a new type of movement.

So this spring, jump into your own game of Ultimate Frisbee, head to the tennis courts with a friend, or consider adding a few new new dance moves to your weekly routine. 

FORMAL

While this might not seem as enjoyable (or even practical) as the other stuff, make no mistake: jazzing up your regimen can transform your workouts from a tired chore to a ton of fun.  So call up a friend and start a buddy system to meet for workouts – you’ll exchange tips, ideas, and keep each other motivated.  Jump into a new kettlebell or bootcamp class you’ve never tried.  Make an awesome workout play list on your phone that inspires you to push it to the next level.  Or try working with a personal trainer: many gyms offer one complimentary session, and it’s a great way to learn new techniques and jumpstart your routine.  And, of course, you don’t have to  leave  the comfort of your home.

Remember, having the right tools on hand is the key to success! Your at-home fitness space can be the corner of a room, filled with kettlebells, a step, and a stretching strap

FUNCTIONAL

Maybe you’ve never before thought of housecleaning as an exercise, but the next time you dread it just shift your mind-set.  Fact is, if you clean vigorously—dusting with a passion, vacuuming with diligence, washing floors enthusiastically—you’ll burn about 60 calories every 15 minutes.

This is a great example of functional exercise, meaning you’d have to do these activities anyway but now you get to think of them as helpful to your health.  Other examples include gardening, parking a little further away from work, or walking to do your errands.

I recommend mixing up formal, functional and fun exercising.  It keeps things interesting, and helps work a variety of muscle groups.  But even if you’re getting little or no exercise, and you’re just not thrilled by the idea of a four-mile jog, it’s easy to find something that burns calories and moves your limbs. Here are 15 ways from Harvard Health Beat to burn 150 calories in fun, functional and formal ways!

When fitness is your goal, at some point you’ll need to mix in fun and functional activities with the formal.  The fun and functional don’t usually give you enough of a cardiovascular workout by themselves.  But they’ll keep your interest level high and help you on days when formal exercise isn’t an option.  They may even lead you into whole new fitness horizons.

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, fitness, goals, Healthy, Kathy Smith, Motivation, practice, tips, Wellness | 0 comments | Read more

New Science: How Yoga Boosts Your Immune System

by Kathy Smith

After age 40, a strong immune system is more important than ever before. And new research is showing that practicing yoga 1-2 times a week can help.

The study showed that women fit in a regular yoga routine had “significantly lower blood levels of the inflammatory protein interleukin-6” than the non-yogis did. And, if you have lower levels of inflammatory cells, you’re less subject to the inflammation that damages the immune system.

Here’s why this is critical…

After age 40, your immune system steadily begins to decline, because the number of T lymphocytes drops by tenfold. (T lymphocytes are the white blood cells that help your body fight viruses and bacteria.)

Then once you reach 50, your production of new T lymphocytes is minuscule, making you more susceptible to unfamiliar bugs.

Today, I’ll guide you through an 8-min yoga video. This variety of continuous poses will flow from downward dog to chair pose to forward fold…all while boosting your immune system :)

Buy entire workout here!!!

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, fitness, Healthy, Kathy Smith, Motivation, practice, tips, Wellness | 0 comments | Read more

4 Best Toning Moves For Women

by Kathy Smith

Exciting news…Women’s Day just rated my NEW Total Body Toning DVD as one of the top workouts for getting back in shape. They said…
If your goal is to be stronger in the new year, Total Body Toning is the DVD for you. Its focus is on strength training—you can choose whether you want to do an upper body workout, a lower body workout, an abs and back routine, or a quickie 10-minute total body workout. But don’t think you have to already be super buff to jump in: This workout is designed for people of any fitness level—though you will need some equipment for it, like a stretch band and exercise ball.
What makes this workout so powerful is it includes 4 of the best toning moves for women. Check out the video above to see the top moves that not only will strengthen your upper body, lower body and core, but also improve stability and coordination.

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, cardio, exercise, Healthy, Kathy Smith, Motivation, practice, Weekly Blog, Wellness | 0 comments | Read more

Light Your Fire!

by Kathy Smith

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.

Tropical Dream Protein Shake Recipe

by Kathy Smith

Ingredients:
  • 8 oz unsweetened coconut milk
  • 1 serving vanilla protein powder
  • 1/2 Cup frozen pineapple or mango
  • 1 Tbsp coconut oil
  • 1 handful dark, leafy greens

Blend all ingredients together and enjoy 

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

The Best Workout For Your Body Type

by Kathy Smith

Screen Shot 2017-03-06 at 4.53.50 PM

We come in all shapes and sizes. The system of body types (also called somatotypes) commonly used in scientific and medical circles was developed in the 1950s by W. H. Sheldon and provides a convenient way of classifying the structural and performance differences between people. According to this system, there are three basic types: the slender ectomorph, the athletic mesomorph, and the soft endomorph. Each has its strengths and limits.

Most people don’t fit perfectly into any one type. However, as you read through the descriptions, I’ll bet you’ll be able to relate characteristics of one or more types to yourself or someone you know.

The Ectomorph: Thin, Little Fat or Muscle

Screen Shot 2017-03-06 at 4.25.40 PMEctomorphs have long, narrow, lean, lithe, angular bodies. Their muscles and connective tissues are loose, allowing more flexibility and mobility than other body types, and this general looseness and lack of muscle makes them more likely to have poor posture. Proportionately, ectomorphs are fine-boned, with narrow shoulders, a flat chest, and long limbs. What little fat they carry accumulates in the hips and thighs.


Ectomorphs tend to have inefficient cardiovascular systems and may have problems with low blood pressure, high heart rate, poor circulation, dizziness on standing, and poor endurance. They gain muscle slowly and with difficulty.

A well-developed and efficient nervous system makes ectomorphs highly sensitive and adept at activities requiring speed of movement. On the other hand, they have inefficient digestive systems, which helps them to stay thin but may leave them prone to hypoglycemia. There’s also some evidence that ectomorphs may be particularly susceptible to low back pain and osteoporosis.

The Mesomorph: Athletic and Muscular


Screen Shot 2017-03-06 at 4.28.10 PMMesomorphs are high-energy people, with high levels of adrenaline and an efficient cardiovascular system. In general, they excel at strength and endurance activities and, men especially, tend to bulk up when they lift weights.Mesomorphs are nature’s athletes, with hard, muscular bodies and a solid, square appearance. They’re sturdily built, and their tight, short muscles and strong connective tissue give them a very upright posture, but limit their flexibility. They’re medium-to-large-boned, with shoulders broader than hips, short torsos, and a well-proportioned distribution of weight.

Depending on their diet and activity level, mesomorphs can gain or lose weight easily. Although they get into shape quickly and can eat large amounts of calories as long as they stay active, they can also lose muscle quickly and gain fat through lack of training. When they’re inactive, their blood pressure and heart rate rise. That, combined with a greater concentration of fat near the middle of the body, makes them more prone to heart disease and stroke.

The Endomorph: Excess Body Fat

Screen Shot 2017-03-06 at 4.28.43 PM

Endomorphs have soft, rounded, naturally curvy bodies, with excess body fat and underdeveloped muscles. Their shoulders are slightly wider than their hips, but this often goes unnoticed because they carry excess fat at their waist, buttocks, and thighs. Their posture is fairly good, and their muscles and cardiovascular system are more efficient than those of the ectomorph, though less so than the mesomorph. This gives them natural potential for strength, endurance, and flexibility. However, an overly developed digestive system and a naturally low metabolism cause them to gain weight easily and lose it slowly. The endomorph usually has a slow heart rate and low blood pressure, and can relax and fall asleep easily. 

Mix and Match

You hardly ever see anyone who is a perfect ecto, meso, or endo. Most of us have traits of at least two types: Usually, we tend toward one while having traces of the others. A good pole vaulter, for instance, might be an ecto-meso, since long limbs (ectomorph) are desirable for speed and grip height, while strong upper body muscles (mesomorph) are important in levering the body over the bar.

I classify myself as an ecto-meso. Although I have the mesomorph’s capacity to gain muscle and be athletic, my body’s natural tendency is toward thinness.

By the way, other physical characteristics such as height, weight, or fitness level do not affect what type you are. You can be a meso, ecto, or endo of any dress size. Likewise, exercise won’t change your body type. You might go from an overweight endomorph to a more slender one; from a willowy ectomorph to a more contoured one, but the changes you experience will occur relative to your own physiology.

Body Type Self-Test

Here’s a quick way to gauge your body type: Take the middle finger and thumb of one hand, and encircle the wrist of the other hand. This is a simple way of making a length-versus-width comparison of the bones in your body. This ratio gives a clue as to which category you might fall into:

Screen Shot 2017-03-06 at 4.31.22 PM

Ectomorphs, endomorphs, and mesomorphs are like that game of rock, paper, scissors. Each can do something the others can’t, so there’s no better or worse type to be. And since your type was decided before you were born, your only job now is to accept and enjoy your body for its unique abilities, and learn to make the most of them.

The Mesomorph Myth

There seems to be a bias in our society in favor of the mesomorph. Most people feel that a more muscular, proportional physique is the ideal. The bias doesn’t stop there, though. Studies show we actually judge people with meso physiques more favorably than others.

In one experiment, a group of psychotherapists and grad students at Midwestern State University were shown drawings of three clients’ body types. Based on nothing but the outlines of the bodies, the subjects rated the clients according to various personal characteristics. Students and professionals alike all rated the mesomorphs more favorably than the others.

It’s true that mesomorphs have a definite edge in most physical pursuits. However, looking beyond athletics, the other body types have edges of their own. An ectomorph’s highly active nervous system may make her an exciting concert violinist. Likewise, an endomorph’s slow, relaxed demeanor may make her a more approachable and reassuring presence as a school counselor.

Even in the physical realm, though, each type has its strengths. The strengths and limitations of your body type (as well as your individual goals) help determine the type of training that’s right for you.

Here’s a summary and some training recommendations…

Training Considerations for Each Body Type

My program is designed to help everyone—no matter how you’re built—develop strength, cardiovascular endurance, and flexibility. However, two people can have very different responses to the same training program. It helps to be as familiar as you can with your own body’s natural tendencies, so you know how to focus your efforts and assess your progress.

Ectomorph Focus

If you’re an ectomorph, you may have memories of leaving most of your elementary school classmates in the dust in the 50- yard dash. Ectomorphs are good sprinters, can become very flexible, and excel at sports involving quickness and agility. They’re not gifted in the strength or endurance departments, however, and while they don’t usually need to work to stay thin, they do need to work to stay strong.

The Role of Strength Training:

Ectomorphs need strength training to improve posture, create contour, protect joints from injury, and keep bones strong against osteoporosis.

While the ecto can improve muscle strength and endurance, the improvements may not be as great or come as fast as with the other types. An ectomorph trying to build muscle may feel at times like someone trying to grow vegetables in the desert. This is all the more reason why it’s so important for ectomorphs to train, and train consistently.

As for other aspects of training, ectos can usually maintain flexibility with minimal effort. And because they are often high-strung, they may benefit from relaxation and stress-reduction techniques.

Mesomorph Focus

If you’re a mesomorph, you’ve probably done well at most physical activities you’ve tried. If you haven’t been very active up to this point, you’ll probably find that your body responds quickly to training. Excess weight shouldn’t be a problem as long as you stay active and eat sensibly. Because mesomorphs tend to carry fat around the center of the body, they face a greater risk of heart problems than other types if they allow their weight to climb. The right combination of strength training, cardio, and a low-fat diet will minimize this risk and keep you looking your best.

The Role of Strength Training:

Your challenge is to find a level of strength training that allows you to tone up without building more muscle than you want. Weight lifting is a must for fighting age-related muscle loss and keeping your weight down, but you may want to do it at a lower intensity (using lighter weights, according to the guidelines in Chapter 5) to avoid building unwanted bulk. Since your muscles and connective tissues tend to be tightly strung together, you’ll probably need to spend extra time stretching in order to stay flexible.

Endomorph Focus

If you’re an endomorph, you may have memories of bringing up the rear when your classmates ran the track. Physical activity does not come easily for you, and you may find physical challenges frustrating. The main difficulty, though, is usually excess weight. Endomorphs, because of their tendency to store fat, may not seem to be natural athletes. But, surprisingly, they have the potential to develop strength and endurance more easily than the ectomorph.

With proper training, there’s no reason an endomorph can’t be toned and fit. Endos may tend to be a bit more voluptuous than other body types, but it’s possible to be voluptuous and be in great shape!

The Role of Strength Training:

The endomorph’s big challenge is her constant struggle with excess weight. Aerobic work, attention to diet, and strength training will all help. Strength training is vital, and will accomplish two things: First, it will help strengthen your joints and connective tissues to make your cardio work easier and less stressful. And second, it will help raise your metabolism so you can burn fat that much faster. Over the long run, you may want to do a little extra work on your upper body to help create a more symmetrical look. When it comes to cardio, start with low-impact varieties to minimize stress on the joints: good choices include walking or treadmill, swimming (or aqua aerobics), low-impact aerobics, bicycling on fairly level ground, or a stationary bike with low tension.

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.

10-Min Ultimate Sculpt

by Kathy Smith

 

Own Ultimate Sculpt On DVD

For only $11.99!!!

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.

6-Min Cardio + Barre Workout

by Kathy Smith 

Kathy Smith's Barre Body Lift Workout

Amp up your traditional barre workout by adding a cardio component! Popular studios across the country are beginning to offer cardio + barre classes that target-train muscles and give you the deepest burn you’ve ever felt, while incorporating gradually-paced cardio that leaves your body feeling alive.

And today, I’ve put together my own 6-minute cardio + barre fusion to target those hard-to-reach muscles and sculpt and define the back of your arms, buns and legs. The routine is so fun, that it will be the new reason you’ll want to jump out of bed in the morning.

This is NOT your standard workout! It’s a high energy, no impact routine that combines strength training with continual fat burning. You’ll be amazed how strong and full of vitality you’ll full after this 6-minute video!

Ready to give it a try? Grab a chair, and let’s go!

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.

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