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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.

TIGHTEN The Lower Belly Pooch

by Kathy Smith

NEW Formula To TIGHTEN The Lower Belly Pooch  (VIDEO!)

The elusive toned lower tummy can be a challenge to achieve as you age. So if it seems as if no matter how much training you do and your lower-belly pooch won’t tighten, here’s why… Changes in your hormones encourage extra calories to make a beeline for your belly, where they’re then stored as fat.

When it comes to losing the pooch, the solution is a two-part equation. The first step is to tone the stuff you can cinch (muscle), and the next step is to burn the stuff you can pinch (fat).

Remember, when you’re trying to tighten your lower abs, not all strengthening moves are created equal. The truth is, most routines fall short when trying to reach those tough-to-get-to muscles in the lower part of the tummy.

Today, I’ll  show you a BRAND NEW video with a few moves that I learned in NYC this week that hit that sweet spot in the lower part of your torso. In fact, I’m challenging you to incorporate this effective barre-style workout combo into your ab routine 3 times this week!

Ready to say “see ya” to those Spanx? The moves in this new video will leave your abdominals feeling tight, toned and strong…

Part two in the slim-abs equation is to burn the fat that tends to creep around your midsection as you age.

Listen to this…a study from the University of Vermont tested 178 women ages 20-60, each within a healthy weight range. Results showed that the oldest participant had 55% more abdominal fat than the youngest!
We all have two types of fat… subcutaneous, which is underneath the skin, and visceral fat,which is marbled through the organs and muscles (that’s the most dangerous type). The best way to get rid of both kinds is is to keep your body guessing and strike a balance between moderately-paced workouts, and HIIT workouts.

Here’s day-by-day calendar of what workout to do each day to supercharge your results and incinerate tummy fat before summer!

Sunday – hiking or interval walking
Monday – yoga
Tuesday – circuit training
Wednesday – wild card
Thursday – pilates
Friday – strength training
Saturday – spinning

Wednesday is the “Wild Card” day because your freebie day – not you “day off” from exercising, but a day to do anything and everything you might want. That might mean an exciting new class, whether it’s dancing or indoor rowing – or it might mean another day of cardio, strength training, yoga, or pilates, depending on what my body needs, and what will “surprise” it. On my Wild Card day this week, I tried Bergen’s Cardio Fusion class at Exhale in NYC. This 45-minute class was an intense mix of kickboxing and plyometric moves, high-intensity intervals…it definitely got my heart pumping! Sweat factor: 5/5.

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 | | fitness, goals, Kathy Smith, Motivation, tips, Weekly Blog, Wellness | 0 comments | Read more

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

by Kathy Smith

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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.

Sneaky Little Trick To Blast Belly Fat!

by Kathy Smith

Sneaky Little Trick To Blast Belly Fat!

Shrinking the midsection is a common fitness goal, especially for women who are noticing a waistline thickening as they age. One effective way to burn abdominal fat is with high intensity interval training (HIIT).

HIIT adds short bursts of high intensity movement to a workout. For instance, you might spend 10 minutes alternating a minute of a moderate indoor walking workout with 30 seconds of quick, high knee pull-ups.

With many exercises, such as a moderate treadmill workout, calorie burn is concentrated during the time you are actively engaged in them. The longer you work out, the more calories you’ll burn. But with HIIT, you burn fat during as brief as a 10-minute workout and continue to burn calories for hours after your brief workout has ended.

How can that be? As you exercise, your body establishes a certain metabolic rate that matches the workout rate. When you add a surge of high intensity, you’re telling your muscles to increase that rate. It will take your body several hours to recover from these bursts of extra energy. During this time, your body will continue to burn calories at a higher-than-usual rate, a phenomenon called Excess Post-Exercise Oxygen Consumption (EPOC).

In business terms, HIIT provides a huge return on investment. An Australian study followed two groups of women – one that participated in interval training and a second that participated in moderate 40-minute traditional workouts. Researchers discovered that the interval group lost an average of 5-1/2 pounds while the continuous workout participants gained a pound of fat.

That’s not all…another study out of Canada found that adults performing interval training for two weeks were able to increase their fat burn by 36%.

Let’s get clear – burning fat isn’t exactly the same thing as burning calories. Calories come from the foods we eat and are converted into energy the body needs. If we don’t use up all those consumed calories, then our bodies store them away in fat cells to be used later. In order to get the maximum fat burn from a workout, we have to tap into those hidden fat stores, and bursts of high intensity intervals do just that. The increased physical demand triggers the body to release a greater amount of fat-burning enzymes in the muscles than it would during moderate exercise.

The good news is that HIIT training not only shrinks your waistline, but it also is good for your heart!

Kathy

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

Stress Literally Shrinks Your Brain: 7 Ways To Reverse The Damage

by Kathy Smith

We all know that living under stressful conditions has serious emotional, even physical, consequences. So why do we have so much trouble taking action to reduce our stress levels and improve our lives?

Researchers at Yale University finally have the answer. They found that stress reduces the volume of grey matter in the areas of the brain responsible for self-control.

So experiencing stress actually makes it more difficult to deal with future stress because it diminishes your ability to take control of the situation, manage your stress and keep things from getting out of control.

A vicious cycle if there ever was one.

But don’t be disheartened. It’s not impossible to reduce your stress levels; you just need to make managing stress a higher priority if you want to reverse this effect. The sooner you start managing your stress effectively, the easier it will be to keep unexpected stress from causing damage in the future.

“The greatest weapon against stress is our ability to choose one thought over another.” –William James

Luckily, the plasticity of the brain allows it to mold, change, and rebuild damaged areas as you practice new behaviors. So implementing healthy stress-relieving techniques can train your brain to handle stress more effectively and decrease the likelihood of ill effects from stress in the future.

Here are seven strategies to help you fix your brain and keep your stress under control:

1. Say No

Research conducted at the University of California, San Francisco, shows that the more difficulty that you have saying no, the more likely you are to experience stress, burnout, and even depression. Saying no is indeed a major challenge for many people. “No” is a powerful word that you should not be afraid to wield. When it’s time to say no, avoid phrases such as “I don’t think I can” or “I’m not certain.” Saying no to a new commitment honors your existing commitments and gives you the opportunity to successfully fulfill them.

2. Disconnect

Technology enables constant communication and the expectation that you should be available 24/7. It is extremely difficult to enjoy a stress-free moment outside of work when an email that will change your train of thought and get you thinking (read: stressing) about work can drop onto your phone at any moment.

Taking regular time off the grid helps you to keep your stress under control and to live in the moment. When you make yourself available to your work 24/7, you expose yourself to a constant barrage of stressors. Forcing yourself offline and even—gulp!—turning off your phone gives your body and mind a break. Studies have shown that something as simple as a weekend email break can lower stress levels.

If detaching yourself from work-related communication on weekday evenings is too big a challenge, then how about the weekend? Choose blocks of time where you will cut the cord and go offline. You’ll be amazed by how refreshing these breaks are and how they reduce stress by putting a mental recharge into your weekly schedule.

If you are worried about the negative repercussions of taking this step, try first doing it at times you are unlikely to be contacted—maybe Sunday morning. As you grow more comfortable with this, and as your coworkers begin to accept the time you spend offline, gradually expand the amount of time you spend away from technology.

3. Neutralize Toxic People

Dealing with difficult people is frustrating, exhausting, and highly stressful for most. You can control your interactions with toxic people by keeping your feelings in check. When you need to confront a toxic person, approach the situation rationally. Identify your own emotions and don’t allow anger or frustration to fuel the chaos. Also, consider the difficult person’s standpoint and perspective so that you can find solutions and common ground. Even when things completely derail, you can take the toxic person with a grain of salt to avoid letting him or her bring you down.

4. Don’t Hold Grudges

The negative emotions that come with holding onto a grudge are actually a stress response. Just thinking about the event sends your body into fight-or-flight mode, a survival mechanism that forces you to stand up and fight or run for the hills when faced with a threat. When the threat is imminent, this reaction is essential to your survival, but when the threat is ancient history, holding onto that stress wreaks havoc on your body and can have devastating health consequences over time. In fact, researchers at Emory University have shown that holding onto stress contributes to high blood pressure and heart disease. Holding onto a grudge means you’re holding onto stress, and emotionally intelligent people know to avoid this at all costs. Letting go of a grudge not only makes you feel better now but can also improve your health.

5. Practice Mindfulness

Mindfulness is a simple, research-supported form of meditation that is an effective way to gain control of unruly thoughts and behaviors. People who practice mindfulness regularly are more focused, even when they are not meditating. It is an excellent technique to help reduce stress because it allows you to reduce the feeling of being out of control. Essentially, mindfulness helps you stop jumping from one thought to the next, which keeps you from ruminating on negative thoughts. Overall, it’s a great way to make it through your busy day in a calm and productive manner.

 6. Put Things In Perspective

Our worries often come from our own skewed perception of events. So before you spend too much time dwelling on what your boss said during the last staff meeting, take a minute to put the situation in perspective. If you aren’t sure when you need to do this, try looking for clues that your anxiety may not be proportional to the stressor. If you are thinking in broad sweeping statements like “Everything is going wrong” or “Nothing will work out” then you need to reframe the situation. A great way to correct this unproductive thought pattern is to list the specific things that actually are going wrong or not working out. Most likely you will come up with just one or two things—not everything. The key to keeping your cool is to remember that your feelings are exaggerating the situation and the scope of the stressor is much more limited than it might appear.

7. Use Your Support System

It’s tempting, yet entirely ineffective, to attempt tackling everything by yourself. To be calm and productive you need to recognize your weaknesses and ask for help when you need it. This means tapping into your support system when a situation is challenging enough for you to feel overwhelmed.

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

How To Eat Carbs And Still Lose Weight

by Kathy Smith

What’s so bad about carbs?

By now we’re all well aware of the low-carb diet craze, and many have tried to skip the bread from time to time, often with mixed results. Most of us are still left asking:

What exactly is all the fuss about?

When you munch on a muffin, here’s what happens to the carbs that you just put in your mouth: they’re converted into glucose, which is essentially the body’s energy. The problem is that there’s only so much glucose that you actually need. The rest is converted into glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs are converted into fat.

 How Much is Too Much?

When it comes to carbs, there’s a range, depending on several factors. First and most importantly, how much time you’re putting in on a treadmill or at the gym is crucial. An elite athlete needs more carbs to fuel her lifestyle than someone who spends most of her day sitting at a computer.

Here’s a ballpark range of what’s appropriate, safe and effective, depending on your level of activity:

0-50g Carbs Per Day: Accelerated Fat Burning Zone

If you’re trying to lose a lot of water weight in a couple days, cut your carbs below 50/day. This isn’t easy to do, and very restrictive, but any professional model or bodybuilder knows it’s the fastest way to lean out in a short amount of time.

This is when your body goes into ketosis, a metabolic state where you’re burning your own fat as a main source of energy. But ketosis doesn’t come without its risks – so talk to your doctor before making any major changes in your diet.

50-100g Carbs Per Day: Weight Loss Zone

If you’re staying in this range, chances are good that you’ll achieve healthy weight loss.

I like the way my friend Mark Cisson (creator of the popular blog Mark’s Daily Apple) describes this range: “The primal sweet spot for effortless weight loss.”

100-150g Carbs Per Day: Weight Maintenance Zone

This supports healthy weight maintenance, because it allows optimal fat-burning and muscle development based on body weight and activity. Here, you get to enjoy ample amounts of vegetables and fruits while avoiding grains and sugars.

150-300g Carbs Per Day: Weight Gain Zone

Even though this is represents the low end of a typical American’s daily carb intake, the truth is that this number can lead to gradual weight gain (depending on the types of carbs you’re eating, and your activity level).

Over 300g Carbs Per Day: DANGER Zone!

If you’re eating in this range, you’re almost guaranteed to experience continuous weight gain. Mark aptly describes this as “The Danger Zone.”

How to Read Your Carb Label:

The carbohydrate count of the food you eat is usually right there in plain black lettering. If it contains over 30 grams in a small serving, with little to no fiber content, you might want to try a healthier option. Remember, the higher that fiber count is within those carbs, the better. (I could go on about the benefits of fiber, but that’s for another newsletter. For now, just know: Carbs with a high fiber content are generally considered the “good carbs.”)

A Carb Cutter’s Cheat Sheet

Here are a few carb-count examples of some typical foods:

1 Slice of whole wheat bread: 13-16 g/slice
1 can of soda: 35.6 g
1 slice of chocolate cake: 35 g
Mocha Frappucino: 44 g
Cinnamon Raisin Bagel: 65.1 g
1/2 cup of All Bran Cereal: 23.5 g
8 oz. Low-fat Blueberry Yogurt: 48 g

For comparison, here are some carbs that are combined with a little more fiber, which helps you digest them more slowly, and doesn’t create that unfavorable blood sugar spike (which leads to weight gain) caused by other carbs:

1/2 cup of Oatmeal: 12 g (2g of fiber)
1 small Banana: 23.1 g (2.6g of fiber)
1 medium Apple: 19 g (1.7g of fiber)
8 Asparagus Spears: 5.2 g (2.4g of fiber)
1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

Take The Next Step:

Due to years of consuming a diet full of processed carbs, most people have grown quite insensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat loss and health-derailing nightmare.

Its name is insulin.

And insulin’s function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle that blood sugar to muscle tissue for energy instead of fat.

I say “hopefully” because that’s actually the exact opposite of what occurs when most people eat carbs. Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin–and blood–sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a state in which insulin is no longer able to efficiently remove blood sugar from the blood stream.

The result? Dramatically reduced fat burning and increased fat storage.

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.

Total-Body U-Turn Workout

by Kathy Smith

IT’S TIME TO U-TURN YOUR WORKOUT with this 15-min density circuit to tone every inch of your body.

What’s a “density circuit?” It means that you include just a few moves in your circuit, so you can pack a lot of movement into your 15 minutes!

Doing this lets your body train longer with less fatigue and more movement quality. And you know what that means…the more moves you can fit in during a 15-minute pre-shower workout, the better your metabolism-boosting results.

What makes the workout a U-Turn?

You start the workout off by doing 5 moves in sequential order. For the next round, you reverse the order, or in other words, you U-Turn.

Here’s how it works..

  1. Complete 15 reps of each move
  2. Do two rounds. Here’s where the U-Turn comes in…For the 1st round, complete moves #1-5. For the second round, do the sequence backwards and complete moves #5-1
  3. Repeat for 15 minutes!
  1. Start in plank position, but this time, rest on your elbows instead of your hands. Be sure to keep the shoulders depressed back and down and the neck nice and long throughout the movement.
  2. Keeping your abs engaged, slowly swivel the hips underneath you to the right. Feel your obliques driving this motion as you swivel to the other side with a slow, controlled motion.
  1. Holding a dumbbell in each hand, step your left foot directly behind you, taking a wide stance, and bend your legs, lowering your torso down into a lunge. Be sure and maintain that core stability to prevent injury.
  2. While in lunge position, keep your shoulders over your hips, back knee slightly bent, front knee in alignment with your front toes, shoulders back and down.
  3. Feel your weight in your right (front) heel as you push yourself to standing.
  4. As you return to standing, do a tricep kickback: Reach your arms back behind you and extend, feeling a squeeze in the tricep.
  1. Stand with dumbbells in each hand in hammerhead position, with palms facing each other.
  2. Step out to the right side, with a wide stance. Bend the right leg and lower your hips down as you keep the left leg straight out to the side, feeling a slight stretch in the left inner thigh.
  3. Pressing off the right foot, keeping your core engaged, push yourself back up to standing.
  4. As you return to standing, curl the weights up toward your shoulders, squeezing the muscles on the front of the arms for a bicep curl.
  1. Rest dumbbells on your hips as you place your left foot behind you. Instead of stepping directly back, the left foot should move diagonally back, with the back knee bending down directly outside the right foot
  2. Fire up the core muscles as you squat down with the right leg, feeling the emphasis on your right glute (weight placed firmly in the right heel) as the left foot lightly supports you.
  3. As you return to standing, bring the left foot forward, landing with a wide stance.
  4. Punch the right hand across your body, toward the left wall, allowing your right foot to rotate as your torso twists to the left, engaging your right glute.
  1. Squat down to rest both hands on the floor, similar to the Mountain Climber move. But instead of lunging one leg back behind you, jump both legs at the same time into a plank position.
  2. Return to standing, and reach up to the sky.

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.

Achieve Your Goals

by Kathy Smith

3-Second Technique To Achieve Your Goals …Big Or Small!

 

This week in the Washington Post, my daughter Kate Grace spoke about how over the past six months while preparing for the Olympic trials, doubt would unexpectedly pass through her mind….doubt that she couldn’t qualify for the Olympics.

Each time she met with this thought, she greeted it with the same three words….

“I’m an Olympian.” She would repeat it aloud to herself.

And here she is, an Olympian, through years of hard work and practicing techniques to break free from negative thought patterns.

As Kate has experienced, shifting your mind-set is a powerful choice. And because it doesn’t always look like a choice, people often miss it.

To be successful, it’s important to adopt the proper attitude to react to ever-changing circumstances. Knowing how and what you picture in your mind will create the mood you’re in and the kind of behaviors that follow.

Remember, the quality of life is determined NOT by what happens to you, but rather by what you do about what happens.

My attitude has always been that you need to pay attention to the chatter in your mind, and when it starts bad-mouthing the world, respond accordingly.

(To learn more about how to shift from negative to positive thoughts, listen to my podcast with Dr. Patrick Porter!)

I also like to use affirmations to shift my mindset and keep me on track.

Here’s the affirmation from Destination Satori that I’ve been saying lately. Sometimes I just recite “I am impactful” out loud, and sometimes I’ll rehears the whole affirmation.

I Am Impactful
I carve a path that impacts the vibration of others
and makes a difference in the world.
As I move through time and space,
I am influencing the course of everything
in front and behind me. By going forward,
I leave behind a changed environment
that ripples out in all directions.
I choose to make a positive impact on the world
with my thoughts, words and actions.

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

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