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The 3-Breath Practice To Melt Chaos

by Kathy Smith

Screen Shot 2016-07-05 at 10.17.09 AM

Sometimes, it’s easy to allow habits to control the day. There’s no doubt about it….Habits are powerful.

There’s a degree of internal discipline that’s needed in order to break out of the shell of habits in order to discover the wonderment and peace that surrounds you.

But that discipline can be as simple as a 3-breath practice.

So next time you’re feeling stuck or chaotic, there’s a simple but transformational practice that only takes 10 seconds, but will put you in-tune with the magic of the stillness of the present moment.

Here’s what to do…

1. Close your eyes, and relax your mind.

2. Let go of the chaotic story you’re telling yourself

3. Pause, and take three breaths. Take enough time in-between each breath to reconnect with where you are.

The beauty of this practice is that it creates a sacred space in your mind where you find yourself.

You drop the struggle.

You find a calm energy.

Before you begin the day, and you’re still curled up in bed, look through the window and begin your morning with this 3-breath practice. Drop the anxiety of the day ahead, and lay there…being exactly where you are.

And, whenever you find yourself making a gap in your mind and feel the stress seeping in, try the 3-breath practice.

Let fear, stress, and anxiety be like blowing a bubble….in an instant, you can pop it, and make room for serenity.

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, story, stress, Weekly Blog, Wellness | 0 comments | Read more

Relieve Pain in 2 Minutes

by Kathy Smith

2-Min Solution To Generate More Energy While Relieving Pain!

We live in a seemingly consistent go-go-go world with little time to relax. And all this non-stop action puts pressure on our bodies.

Whether you’re knocking out reps at the gym or simply doing work at your desk, your body will tell you when you’re doing too much. Everybody has their individual aches and pains, but most of us have a bit of an issue with our lower back.

The good news is that you don’t need to be able to twist like a pretzel into any crazy poses in order to relieve aches and pains.

Today, I want to show you a 2-min relaxation sequence that will help de-compress and de-stress throughout the day. When used regularly, this routine will help give you the cumulative benefits of gently unwinding your hamstrings and relaxing your lower back.

This solution is mind-blowingly simple, and all you need is a wall, and a chair.

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.

How To Potty Train Your Workout!

by Kathy Smith

Here’s your fit fact for the weekend….According to a recent study published in the Annals of Internal Medicine, even if you go to the gym each morning, your results can be NEGATED if you also spend most of the rest of your day sitting.

Your hectic life can make it hard to find time for consistent exercise…especially at the end of the day when you’re not necessarily in the mood. But here’s a way you can get in better shape without devoting a lot of time. If you find yourself struggling to stay active, the key is to have certain cues that prompt you to move. I’ve found a silly but effective method for staying active throughout the day….it’s called POTTY TRAINING! This may seem unusual, but you can start a new habit by adding a simple move to something you already do.

It’s simple.

All you have to do is commit to performing 20 air squats over the toilet every time you go into the bathroom.

Here’s how to do a PERFECT squat…

1. To begin, position yourself in front of the toilet. Lower yourself down so you ALMOST touch the seat of the toilet, but don’t make contact.
2. Stand back up.
2. Repeat and keep your knees and weight back
3. The further and lower you get down in the squat, the more you’ll feel it in your butt BTW, you can also take breaks and do them while you’re working on your computer. Set your timer to do them every 15 minutes! This allows you to pick up your metabolism, focus and energy throughout the day…and define your glutes!
 

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

Think You’re FAT?

by Kathy Smith

Think You’re FAT? You Might Just Be BLOATED

QUESTION: Every once in a while I get bloating and gas. It’s uncomfortable and embarrassing. What can I do to get rid of it?

Here’s what Anne Fabiny, MD and Editor in Chief of Harvard Women’s Health Watch says…

“Gas and bloating are tough to talk about, but we’ve all have had to deal with these afflictions at one time or another. Although they’re not pleasant, there are things you can do to prevent and treat them.”

“Most gas and bloating stem from your diet. When you eat, bacteria living in your gut feast on the carbohydrates your body can’t digest. They release hydrogen, methane, and other gases, which swell up your belly. Eventually your body expels the gas in the form of flatulence.”

“Gas also can be caused by air you swallow. Try eating smaller meals and chewing slowly, so you don’t inhale extra air. Avoid carbonated drinks, which can increase belching. Most of the time gas is more of an annoyance than a health issue.”

If you want to maintain a flat tummy, it’s IMPORTANT to keep your gut in a healthy zone.

Here are 4 foods that are easy to digest and will keep your gut lining on track.

1 – Liquid Gold (aka Bone Broth) – When made from scratch, bone broth is almost deceptively simple….water and animal bones simmered for hours into an immune-boosting, protein-rich stock. The benefits of the brew seem to be endless…from strengthening the gastrointestinal tract, while giving your body amino acids and important minerals such as potassium, proline and glycine.

2 – Good Fats – Don’t be afraid of fat! Eating avocado each day keeps the doctor away! Okay, maybe I made that saying up, but in moderation, healthy fats promote gut healing. My favorites are avocado, coconut oil, and salmon. 

3 – Fermented Foods – Foods that are fermented (such as sauerkraut, kimichi and kombucha) contain probiotics that help destroy bad bacteria (like candida), which helps your gut health. Probiotics are actually the “good” bacteria — or live cultures — just like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut flora. This functional component may boost immunity and overall health, especially GI health. They also help balance the pH of your small intestines and stomach.

4 – Steamed Veggies– You already know by now that eating a hearty amount of vegetables is forefront in getting fit and staying healthy. But, steaming non-starchy veggies such as asparagus and kale is also an essential part of having a healthy gut lining. Try steaming a few pieces of asparagus and wrapping it with a lean slice of turkey. This will help curb your hunger throughout the day and keep you satisfied.

Eliminate These 4 Inflammation-Boosting Foods:

1 – GMO – Research from the Journal of Environmental Sciences shows that GMO foods cause organ inflammation and  destroy the probiotics in your gut.

2- Gluten – It’s tough to digest, unless it’s gone through a sprouting or sourdough process.

3 – Dairy from Cows  – Go for unsweeteened almond milk instead!

4 – Sugar – “Sugar, not fat, is the real villain that steals our health and sabotages our waistlines!” – Mark Hyman

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.

INSTANT Ab Cinching

by Kathy Smith

Try Just 3 Reps Of This Move For INSTANT Ab Cinching!

I have a brand new move for you today for summer abs, called the Hollow Body Ball. Try just 3 reps, and you’ll be SHOCKED how effective it is!

It looks deceptively simple, but when you perform the move without using your arms, legs, or momentum, you’ll be pleasantly surprised at the results. This move is a must-try no matter your fitness level. If you’re a beginner, you will feel the challenge almost immediately. And, if you’re a brick house from head to toe, you’ll soon discover that it’s one of the most intense ab moves out there!

More Tummy Trimming Exercises Here!

Here’s How To Do The Hollow Body Roll:

  1. Lay on the ground with your hands above your head and your legs straight out. S
  2. Slowly lift your legs and your arms, keeping your abs contracted. This is called “hollow body” position… a challenging position, because it requires your entire core to activate at once.
  3. With a controlled motion, slowly lift your back while bringing your knees to your chest and your hands to your knees.
  4. Hold this position for 2 seconds.
  5. Lower your back and your legs to hollow body position (step 2) and repeat 10 times.

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.

4-Min Jump Rope Routine

by Kathy Smith

This 4-Min Jump Rope Routine Takes Your Bones, Calves & Cardio To The Next Level

Entire Workout Available Here

The New York Times referred to a study about why high-impact exercises (such as jumping rope) are good for your bones, and important as you age, saying, “Bones should be jarred, for their own good. Past experiments have definitively established that subjecting bones to abrupt stress prompts them to add mass or at least reduces their loss of mass as people age.”

Today’s 4-min jump rope video from my Cardio Knockout DVD isn’t complicated…in fact, you don’t even need a jump rope…just use your imagination!

But, be prepared…this routine will take your calves, cardio and coordination to the next level. And, it will amp up your metabolism.

Plus, it’s fun.
Here’s what some women on Facebook shared with me about this workout…

I love love love this video, I own it and still do it a lot!!!!!” – Robin
Love the full jump roping section! Did it this morning!” – Ella
I used this workout to get back in shape after having children. It helped me get my absence back.” – Colleen
 

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.

How To “Turn On” Your Abdominal Muscles

by Kathy Smith

Order Tummy Trimmers for ONLY $9.99!

How would you like to get rid of belly fat and kick crunches to the curb? If you’re serious about trimming down your midsection, then today’s 5-min midsection-strengthening video is a MUST before any workout…especially walking.

Studies show walking is one of the best ways to banish the belly bulge. It’s simple. Only 2 1/2 hours of brisk walking a week (about 20 minutes a day) can shrink your belly by about 1 inch in 4 weeks.

But in order to get the most out of your walk and turn it into a tummy-toning workout, it is imperative to focus on activating the muscles in your core during your walk.

Here’s a trick to core activation which translates into a slim, trim belly…

Once you’re in your steady-state, activate your abdominals every other step. This will help keep your spine in a neutral position. And believe it or not, it will allow you to walk faster, which means burning more calories.

If you activate your muscles before your walk, it will increase your training effect dramatically.

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

How Dieting Destroys Your Metabolism

by Kathy Smith

Screen Shot 2016-05-04 at 11.31.37 AM

Left: Biggest Loser contestant Chris Haston/NBC Universal via Getty; Right: Trae Patton/NBC Universal, via Getty


With Summer just around the corner, the season for dieting has officially begun. But new research shows that dieting can actually destroy your metabolism!

The study in the New York Times followed contestants from The Biggest Loser (Season 8), and shockingly showed that out off all the participants, only one had kept their weight off.

In fact, the winner of the season ended up regaining more than 100 lbs.

“It has to do with resting metabolism, which determines how many calories a person burns when at rest. When the show began, the contestants, though hugely overweight, had normal metabolisms for their size, meaning they were burning a normal number of calories for people of their weight. When it ended, their metabolisms had slowed radically and their bodies were not burning enough calories to maintain their thinner sizes.

“What shocked the researchers was what happened next: As the years went by and the numbers on the scale climbed, the contestants’ metabolisms did not recover. They became even slower, and the pounds kept piling on. It was as if their bodies were intensifying their effort to pull the contestants back to their original weight.”

But with your body being a genetic warehouse, is dieting destroying more than just the metabolism? Yes. In fact, it can damage one of the body’s key hormones…leptin.

“Slower metabolisms were not the only reason the contestants regained weight, though. They constantly battled hunger, cravings and binges. The investigators found at least one reason:plummeting levels of leptin. The contestants started out with normal levels of leptin. By the season’s finale, they had almost no leptin at all, which would have made them ravenous all the time. As their weight returned, their leptin levels drifted up again, but only to about half of what they had been when the season began, the researchers found, thus helping to explain their urges to eat.

But, simply gradually cutting calories isn’t the final answer for weight loss success.

“There are no doubt exceptional individuals who can ignore primal biological signals and maintain weight loss for the long term by restricting calories,” [Dr. Ludwig] said, but he added that “for most people, the combination of incessant hunger and slowing metabolism is a recipe for weight regain — explaining why so few individuals can maintain weight loss for more than a few months.”

“The difficulty in keeping weight off reflects biology, not a pathological lack of willpower affecting two-thirds of the U.S.A.”

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.

Stretching

by Kathy Smith

The TRUTH About Stretching

Entire Workout Available Here!

Research shows that certain types of stretching before a workout may actually do more harm than good. The American College of Sports Medicine advised against it prior to workouts or competitions.

When we talk about exercise, we usually focus on what happens during the workout: The proper form, the number of repetitions, engaging the correct muscles, and so on – all elements of a successful routine. But, if you’re not following the right steps before you exercise, you might just be sabotaging your results and weakening your muscles.

But, when people hear about those studies, they’re often confused: “Does this mean stretching is actually bad? Okay, guess I’ll skip it altogether.” There are two types of stretching…static and dynamic.“Static Stretching” is the definition of what generally comes to mind when we imagine stretching: Holding a pose for a 20-30 seconds. But research discovered that static stretching before a workout doesn’t adequately warm the muscle, and in fact has the following negative results:

  • Weakens the muscles for up to 30 minutes after stretching (athletes generated less force from their leg muscles after static stretching than they did after not stretching at all)

  • Decreases muscle strength by as much as 30 percent

  • Reduces strength in the leg that’s not being stretched, most likely because the central nervous system rebels against the movements.

The right warm up needs to both warm up the body and lubricate muscles and tendons. The best way to do this is with “Dynamic Stretching.” These stretches are actually specific movements that loosen up muscles, increasing blood flow and body temperature. Today, I’ll guide you through a 5-min warm-up that uses dynamic stretching to warm muscles, and dilate blood vessels so your body can  pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively.

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

Boost Your Metabolism

by Kathy Smith

18 Ways To Boost Your Metabolism After 40

Do you feel like it’s getting harder to lose weight? Your metabolism may be to blame. As we age, metabolism slows down, mostly because we start to lose about 0.5 percent of muscle mass every year, and that mass is responsible for burning calories. But don’t worry: There are ways to boost your metabolism without hitting the gym for hours on end.

What is Metabolism?

Metabolism is the chemical process in which the body converts food into energy. The number of calories a person’s body needs to perform basic functions is called basal metabolic rate (BMR). There are several factors that can influence BMR, including body size and composition (those with more muscle burn more calories), gender (men tend to have less body fat and more muscle), and age (muscle mass decreases with age). Weight gain is the result of taking in more calories than you burn.

A slower metabolism can start as early as your twenties; that’s when bone stops growing. After this age, the metabolic rate decreases by two percent or more per decade, which may be why some of us notice a few extra pounds even though diet and physical activity has been consistent.

Not all weight gain can be attributed to a slow metabolism. It’s a combination of diet, genetics,hormones, physical activity, and stress. But being more active—even if that means just fidgeting more—can help burn more calories and reduce the risk of weight gain.

Remember, in order to maximize your metabolism, it’s important to workout smarter, not harder. The key is interval training. Working out this way means you’ll decrease your fat, increase your muscle, and amplify your energy. It’s simple. It saves time. It’s effective.

How to Boost Metabolism:

Calorie Intake

As BMR decreases each decade, we need to consume fewer calories for energy. But consuming too little can have unintended consequences. If you crash diet and drop a large amount of calories from your usual daily intake, your body assumes you’re starving and will slow down your BMR to preserve energy. Losing any amount of weight, whether intentional or unintentional, slows down metabolism slightly. A crash diet may result in a drop in weight, but it is typically temporary. Decreased calorie intake can lead peoples’ bodies to burn fewer calories and gain weight faster than before a diet.

So how much should you consume?

Though it’s not an exact calculation, you can multiply your current weight by 11 to lose around a half pound to two pounds per week. So a 140-pound person who wants to lose weight should aim for around 1,540 calories a day. Don’t drop below 1,200 calories a day—research shows women who consume less than that had their resting metabolic rate plummet by 45 percent.

Bump up Protein Intake

Protein is the building block of muscle mass so it’s a good idea to eat a variety of protein sources to equal about 20 grams per meal. Digesting protein uses more energy than digesting carbohydrates or fat. Variety is key; research shows animal protein can actually speed muscle loss. Along with lean meat, add legumes and grains, such as beans, lentils, asparagus, quinoa, and buckwheat, into your diet. Eat a protein-packed breakfast such as hard-boiled eggs or Greek yogurt.

Love smoothies? Add a scoop of whey protein powder to the mix. It increases calorie burn and fat utilization and helps the body maintain muscle. One study shows whey may be the most effective non-meat protein, beating out soy and casein. If you follow a vegetarian or vegan lifestyle, try hemp protein powder for a 100 percent plant-based option that’s high in omega-3 and omega-6 fatty acids. Brown rice protein powder and pea protein powder are two more great options.

Drink Coffee

Caffeine stimulates the nervous system, which boosts metabolism. A study also found that people who drank caffeinated coffee had an average metabolic rate 16 percent higher than those who drank decaf. It’s proven to increase energy levels during exercise and help people work out harder. Sipping java is also beneficial after a workout: It can increase muscle glycogen by 66 percent. Muscle glycogen is the storage form of carbohydrates and the primary fuel for muscles.

Muscle glycogen depletes during your workout and it’s important to replenish it after exercise since it is the primary fuel for muscles. Go ahead and have a cup every morning; just don’t overload it with cream and sugar, which can add up to 70 extra calories. Avoiding empty calories (like sugar) helps people achieve and maintain a healthy weight. Another reason to skip the sweet stuff? A new study suggests a diet high in sugar can increase your risk of breast cancer.

Sip on Green Tea

Don’t like coffee? Green tea, with its caffeine content, also boosts metabolism. On top of that, it has a rich source of catechins, which are antioxidants that can reduce body fat. If you tend to drink several cups of coffee throughout the day, try switching one out for a cup of green tea in the afternoon. Drinking five eight-ounce cups of green tea daily can increase calorie burn by 100 calories per day. And when combined with three hours of moderate exercise each week, green tea can reduce abdominal fat over time. But don’t reach for the bottled stuff: It’s usually loaded with added sugar or artificial sweeteners.

Eat Smaller Meals More Often

Nibbling throughout the day instead of eating three large meals helps keep metabolism ticking along throughout the day. Try to eat at least every four hours and vary the types of food. If you go a long time without eating, you risk becoming so hungry you may overeat.

Don’t Be Scared of Carbohydrates

Carbohydrates sometimes get a bad rap because refined carbohydrates—including bagels, white bread, and pasta—can create a surge in insulin that promotes the storage of fat, decreasing metabolic rate. But good carbohydrates, like whole grains, starchy vegetables, and fruit, are an important, fiber-rich part of a healthy diet. If you crave pasta, choose a spaghetti squash recipe or whole-grain variety that won’t wreak havoc on your metabolic rate. Whole grains can help the body burn additional fat because they require more energy to break down than do processed carbohydrates.

Spice up Your Meals

Capsaicin, the substance that makes chili peppers hot, may increase your metabolism by 23 percent. It may also inhibit the generation of fat cells, so go ahead and sprinkle some red pepper flakes on your pasta dish or cook with some chopped red or green chili peppers.

Incorporate Strength Training

Since we slowly lose muscle with age, it’s important to counteract that loss. Incorporate two or three 30-minute strength-training sessions each week along with moderate exercise. Compound movements such as squats, lunges, and planks engage multiple muscles at once. Every pound of muscle uses about six calories a day, while every pound of fat only uses about two calories daily.

When you strength train, take it slow. Count to three as you lower the weight back to its start position to increase the breakdown of muscle tissue. The repair after your session boosts your metabolism for as long as 72 hours.

Interval Training

Longer doesn’t always mean better. Studies show that short bursts of intense activity combined with rest periods torches calories after you leave the gym. (So don’t worry if you don’t have an hour to kill at the gym every single day.) Try alternating one minute of fast running or biking with one minute at a much slower pace. Repeat this cycle for 25 minutes for a quick calorie-burning workout. Alternating speed with slow cardio also increases aerobic capacity and improves endurance.

Say No to That Second Drink

There’s nothing wrong with a glass of wine. In fact, enjoying one drink can raise your metabolic rate. But having two or more cocktails can cause the body to use the alcohol for energy, which reduces your its fat-burning ability.

Get More Sleep

Hitting the sack early helps keep metabolism stable. Irregular sleep patterns and lack of sleep can disrupt the hormones that help regulate energy and appetite. One study showed adults who slept for nine hours had fewer cravings for sweet and salty snacks, reduced hunger, and healthier metabolisms than those who slept for four hours.

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

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