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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

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 | 0 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

3 Ways To Turn Up The Heat If You’ve Hit A Rut

by Kathy Smith

screen-shot-2016-10-12-at-10-45-18-am

1. Take A Disconnection Vacation

When men and women were surveyed, both agreed that a weekend vacation was the best way to stimulate romance. But, you can’t get away every weekend! So tune out the world for an at-home getaway that leads to some “vacation sex.” Agree to no cell phones, no computer, and dedicate time for each other.

2. Be Adventurous 

Do what you always do, and you’ll get the same results! Agree to be open with your partner, and suggest something you’ve always wanted to try. And of course, be open to suggestions that he/she has! Then, use the suggestions to achieve a mutually-agreed upon goal to spice up your sex life.

3. Fifteen Minutes Quality Time

It’s amazing what 10-15 mins of devoted time with your partner will accomplish….especially on a daily basis. Both of you will look forward to that time when it’s just the two of you, taking care of each other. You might want to do it during an evening stroll, or even lay in bed a few minutes early so you can reconnect before you sleep.

Remember, it’s about progress, not perfection…and get ready for some positive changes in your relationship…and sex life!

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, goals, Healthy, Kathy Smith, Weekly Blog, Wellness | 0 comments | Read more

5-Minute Full-Body Stretch

by Kathy Smith

For some reason, many of us persist in thinking of our health and exercise as belonging to a distinctly different sphere from the rest of our lives.

What do we tell ourselves? “I’d love to take more time out to stay active or to eat right, but I’m too bogged down with commitments.”

We frame it as a trade-off. We think of time in exercise or wellness as time away from productivity.

That is a false choice. Don’t kid yourself – not investing the time or energy into your health has a direct impact on your ability to attain peak performance – and it’s not a positive impact.

One mistake that many of us make is assuming that we need to be hitting the gym each day or killing ourselves in some type of class each day. We tell ourselves that if we haven’t seen the inside of the gym, then it’s a wash for that day. This overlooks the role that wellness can play as integrated into our daily lives. Look, it’s terrific if you can make it to a gym on a regular basis.  If you can squeeze in a cycling or sculpting class, more power to you.

But the truth is, there is so much that we can do every day to be healthy. You don’t have to go out of your way to get to a cardio machine if you at least strive to get out of the house. Take walking for example…It’s free, it feels good, and it may well create more positive effects for your body than anything else you can do for yourself.

Ask yourself each and everyday – what have I done today to invest in my health, in my well-being?

It might mean being creative with your routine, finding new ways to introduce physical movement and exertion into your daily life. Whether you opt for a standing desk or whether you walk during your meetings instead of sit down, there is so much that we all can do.

The importance thing is to find the time and the strategies that work for you.

Today, take a break from your normal routine, and try this 5-minute full-body stretch to release the tension you’ve been holding onto during the week.

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, goals, Healthy, Kathy Smith, practice, Weekly Blog, Wellness | 0 comments | Read more

Cardio That Boosts Your Buns

by Kathy Smith

Full workout available here

If you want to add shape to your rear while blasting calories with cardio, the perfect bun-boosting workout for you is just a kick away.

Kickboxing routines pack in a quadruple-punch, because they incinerate calories while tightening strengthening your glutes, abs and arms! Because kickboxing includes a variety of different kicks… high, side, front and back, all the muscles in your buns will feel the burn.

It’s time to get into knockout shape with this 5-minute booty-focused kickboxing workout! I developed this routine (from the Cardio Knockout DVD) with five time Martial Arts US World Champion, Keith Cooke to ensure true-to-form martial arts moves.

Click Here To Order 

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.

Push Reset With Breath of Fire

by Kathy Smith

If you were to search for the life force in your body—if you wanted proof of life—it would be your breath. You can breathe hard, as you do when you’re exercising, or quietly as when you sleep; you can breathe consciously or unconsciously, but your breath is a rhythm that never stops.

In a physical sense, the breath delivers oxygen, our body’s most constant requirement. But in psychic terms, breath also is a conduit of emotions, of sexual vitality—of everything that we call spirit. In addition to keeping us alive and vital, the breath creates a connection between our outer environment and our inner self.

I remember my first experiences years ago with a breathing technique called BREATH OF FIRE! With its emphasis on breath, it’s both energizing and calming. It taught me to focus on the moment-to-moment experience of opening my body.

After a few minutes, I experienced a wave of relaxation, openness, and pleasure. Physically, I felt looser, disentangled, calm.

Today, push the reset button as I guide you through the basics of breath of fire, and 2 awakening moves that use the technique…

BREATH OF FIRE
This rapid nasal breathing “fires” you up and stimulates metabolic processes. Breathing only through the nose, pull your navel toward your lower back to create the exhale. Then soften your belly and let the inhale come naturally. Pulse the exhales rapidly, relaxing between each exhale to let the air flow back in.

***Women with an IUD should not do Breath of Fire.***

BUTTERFLY ON BACK

1. Lie on your back.

2. Place the soles of your feet together, heels a few inches from your pubic bone, with your knees bent out to the side like butterfly wings.

3. Place your palms on your belly and take several long breaths into your palms.

Benefits: Frees hips, stretches adductor muscles, and improves circulation through hips.

Beginning Modification: Place a pillow under each knee for support.

Advanced Modification: While in Butterfly, add one minute of Breath of Fire. (Breath of Fire: Inhale and exhale rapidly through your nose, with an emphasis on a strong exhale as you draw your navel in toward your spine.)

Mental Focus:
The way you begin your practice sets the tone for the rest of the journey. An opening posture such as this allows you to start your practice quietly and provides a chance to let go of your usual daily concerns, to draw your energy and awareness inward, and to become centered. This, in turn, allows you to move deeper into your own body’s intelligence and benefit more greatly from your practice.

POWER CORE

Movement Focus: Power spirals in spine; navel moves into spine.

Time: Two minutes.

1. Lie down on your back.

2. Lift your shoulder blades and legs two inches up from the floor, keeping your chin tucked in.

3. Curl your pubic bone toward your navel and reach your arms toward your feet, parallel to the floor.

4. Start Breath of Fire as you move your arms up and down three inches, synchronized with your breath. (Breath of Fire: Inhale and exhale rapidly through your nose, with an emphasis on a strong exhale as you draw your navel in toward your spine.)

5. Keep your shoulder blades off the floor while pressing your navel to your lower back, and your lower back into the floor.

Benefits: Total core empowerment.

Beginning Modification: Bend your knees and place both feet on the floor, hip distance apart, eight inches away from your sitbones.

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, practice, Weekly Blog, Wellness | 0 comments | Read more

12-Minute Yoga

by Kathy Smith

This laid-back routine routine includes gentle 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…even during the weekend!

So before you spend the day lounging outside with friends and family, press play on this video to free your body from stress and tension.

Remember to soak in this much-anticipated weekend, because summer won’t last much longer!

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, Kathy Smith, practice, Weekly Blog, Wellness | 0 comments | Read more

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