Fit Forever with Kathy!

Posts in the goals category


by Kathy Smith

Screenshot 2015-01-05 13.38.14

A few weeks ago, I stepped into “THE BOX,” ready to conquer a Crossfit workout here in Park City. The alternative equipment and seemingly tire-sized weights were intimidating, but after 20 minutes of pushing myself to my max, my endorphins were flowing and I was hooked and ready for my next Crossfit workout.

Here’s a fitness truth: If you do the same workout over and over, you won’t get results. Whenever I change up my workout, I notice the change in my body. I can already tell the difference in the hard-to-reach muscles of my back, shoulders, abs and my entire lower body. And when it comes to your metabolism, you have to change it up to fire it up.

So, I’m challenging you, right here, right now, to try my at-home bootcamp-style workout (no drill sergeant required). And while the workout is only around 20 minutes, it will still pack an incredible punch.This workout is designed for ANY fitness level. If you find the pace is a little too much for your body, take it down a notch or two. I promise just trying it will give you a self confidence high that will have you coming back for more.

And the best part? No excuses and zero intimidation factor. This versatile workout requires only a few feet of space, and a set of dumbbells, so your at-home gym can be a small space in your living room or bedroom.

Let’s get started!

Here’s how it works: 

  • This workout is called 25′s.
  • There’s 5 moves – do 25 reps of each. For the leg exercises, make sure you do 25 reps on each leg.
  • Aim to complete the routine in less than 20 mins!
  • Do this workout 3 times a week.

And the best part? No excuses and zero intimidation factor. This versatile workout requires no equipment and only a few feet of space, so your at-home gym can be a small space in your living room, a hotel room, a park, or even the beach.

Let’s get started!


1. Forearm Plank With Swivel

How to do it:

  • Starting in plank position, lift your right leg off the floor, keeping the hips square and squeezing the right glute as you extend the leg.
  • Next, engage your obliques as you bend the right leg and bring the right knee just outside the right elbow.
  • Then, swivel the right leg underneath your torso and toward the left elbow, still keeping the hips square, shoulders back and down and neck long.
  • Do 5 full repetitions like this, and then push back into child’s pose, and repeat on the other leg.


  • Try performing the movement on your knees instead of in full-plank position. You won’t have full range of motion, of course, but this will give you some good practice as you build your core strength.

2. Rear Dip Lunge With Tricep Kickback

How to do it:

  • 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.
  • 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.
  • Feel your weight in your right (front) heel as you push yourself to standing.
  • As you return to standing, do a tricep kickback: Reach your arms back behind you and extend, feeling a squeeze in the tricep.


  • Practice the lunge and tricep kickback movements separately and without weights at first.


3. Side Lunge With Bicep Curl

How to do it:

  • Stand with dumbbells in each hand in hammerhead position, with palms facing each other.
  • 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.
  • Pressing off the right foot, keeping your core engaged, push yourself back up to standing.
  • 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.


  • Only take a stance that’s comfortable for you – a wide side lunge can be challenging when you’re just starting out.

4. Weighted Bridge

How to do it:

  1. Lie on your back with knees bent.
  2. Hold a light to medium weight on the crease between the leg and the hips.
  3. Lift your hips off the floor. Lift your right leg off the floor and then lift and lower the hips 15 times.
  4. Repeat with your left leg off the floor.

5. Burpees

How to do it:

  • 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.
  • Return to standing, and reach up to the sky.


  • Even though this is a dynamic, full-body movement that challenges both the legs and arms, focus on engaging the core throughout the exercise. Remember to use your lower abdominals to pull in the knees as you jump your legs forward again.
  • Make sure you’re initiating the move from the core as you lift your hips up and hop both legs back to standing position


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

The #1 Fat-Burning Trick Your Walk Is Missing

by Kathy Smith


Whether you want to torch calories, boost energy levels, or shed some extra weight for swimsuit season, walking is the perfect workout for you. But if you want to torch massive amounts of calories, your walk NEEDS to include periodization

Periodization is a proven, scientific method of training that elite athletes use in order to “peak” just before big events.

In simple terms, periodization is a valuable tool that can help you get the most out of your exercise program especially if you’ve hit a “plateau” — the place where though you continue to work out, you stop seeing progress. Periodization works by varying one or more of the three key aspects of your workout — length, activity and intensity. By changing what you ask your body to do, periodization challenges you so you keep making fitness progress.

Think of periodization as your personal training secret. You can apply the first two concepts of periodization (length and intensity) to most aerobic activities by simply adapting the following walking guidelines to the activity of your choice.

Changing the aerobic activity itself is also a form of periodization and it now referred to as cross-training. It too can lift you off of a plateau. I’ve used this technique over the years when I want to increase my fitness level, break the monotony of doing the same routine, and get off a plateau. Remember, you can use this periodization plan with any aerobic activity.

Let’s get started with a 30-minute fat-burning walk for aerobic activity. 

30-Minute Fat-Burning Walk
  • 5 minute Warm-Up Pace
  • 3 minute Aerobic Interval
  • 3 minute Recovery Interval - Catch your breath and get ready for the next interval!
  • 3 minute Aerobic Interval
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval - For one minute, walk as fast as you possibly can! On a scale from 1-10, you should be pushing yourself from a 7-9.
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval 
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval
  • 3 minute Recovery Interval
  • 5 minutes Cool-Down Pace

Purchase Kathy Smith's Fat Burning Walking Workout HERE.

This workout is designed as an advanced program to increase your aerobic fitness level as you go faster. And of course, it burns a ton of calories! This calorie-torcher is a reasonably strenuous program, for even the fittest people, because it uses ANAEROBIC INTERVALS to challenge you. Anaerobic intervals are short, intense exercise periods that really push you to the next level of fitness.

The word “aerobic” means “with oxygen”. Aerobic exercises are those that use continuous motion for an extended period of time such as jogging, cycling, walking, etc.

The word “anaerobic” means “without sufficient oxygen”. Anaerobic exercises are more intense but of a shorter duration. They quickly push you past your aerobic threshold leaving you breathless. Some examples are weight training, sprinting, or short but intense periods of typical aerobic activities.

Begin your Fat Burning Walk with a 5-10 minute warm-up, building to a steady-state pace. Then do two cycles of AEROBIC INTERVALS — three minutes of pushing slightly more than your steady-state, followed by three minutes of recovery (at a moderate level).

Now you’re ready for an ANAEROBIC INTERVAL: Walk as fast as you possibly can for one minute. On your perceived exertion scale, you’ll get up to the 7-9 level during the fast part of the interval. Then drop down to a brisk, moderate pace fot he three-minute RECOVERY INTERVAL.

By design, the one-minute anaerobic interval should pus you to your maximum effort. No holding back!

The three-minute recovery allows you to catch your breath a bit..and get ready for your next interval.

Make it a goal to do three to five cycles of these anaerobic intervals. Finish wit ha cool down at a steady pace for the remainder of your workout time.


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

1 Missing Link to Flat, Firm, and Fabulous Abs

by Kathy Smith

There’s more to killer abs than just exercise and abdominal crunches. Turns out that there’s a direct relationship between a healthy digestive system and your overall look, too. Not only does what you eat affect whether or not you pack on pounds, but what you eat can also impact how your digestive system works, how it processes and eliminates waste effectively, as well as how it helps support the surrounding muscles and tissue.Don’t you love when you notice the results from working out and eating healthier? You catch a glimpse of new definition in your arms and your legs and all the effort is worth it. But if you’re still noticing some tummy jiggle, you’re not alone. And one potential solution might surprise you.

Abs and an Upset Stomach

Gas, cramps, bloating, general aches and pains, and even a distended abdomen are common complaints. What’s happening inside your body is gut inflammation from food allergies and food intolerance.

Here’s that potential solution I mentioned: The greater the level of inflammation in your digestive system, the greater the likelihood that your abdominal muscles will not respond to exercise.


Well, when you’ve got a stomach that’s inflamed, giving you pain, that inflammation can affect the abdominal muscles that are supposed to be stabilizing your core. In other words, those pain impulses that come from your digestive system can result in weakness and more pain in those regions of the abdominal wall. And when those muscles become weak or disabled due to your (sick) digestive system, they aren’t much help to you and they won’t respond very well to your attempts to work them.

Just about any problem you might have in your digestive tract is called a “digestive disorder” – indigestion, heartburn, or simply an upset stomach. Highly processed, poor-quality foods and fast food don’t make the situation any better.

A Diet That Agrees With Your Core

You know you have to make good choices when it comes to food, beverage, and getting proper exercise. It can be a challenge to eat well and exercise for purposes of losing or maintaining your ideal weight. But I bet you’ve never thought about how your digestive system can change the way your core responds to exercise.

The goal is to get the internal workings of your core to be in harmony with the rest of your body so when you perform a core workout, and work those abs, you see the rewards in a tighter, flatter belly. And you can accomplish that with some slight changes to your diet.

The Cleveland Clinic offers the following suggestions:

• Eat at least 7 servings of fruit and vegetables per day.

• Choose whole grains whenever possible.

• Limit consumption of higher fat meats like beef, pork, lamb, and processed meats.

• Cook by steaming, poaching, stewing, braising and boiling more often. Avoid fried foods.

• Spicy foods, alcohol, soft drinks (including zero-calorie soft drinks), corn and dairy products are the foods that the majority of people have problems with. Review your intake of these items and completely eliminate them to determine if they could be causing digestion problems.

• Drink lots of water! Dehydration leads to a host of problems. Being fully loaded with water will also allow you to get the most of your workout.

And of course, don’t forget to keep up with your exercise and abdominal work routine. The road to a flat belly entails a combination of efforts. You’ll not only look better, but you’ll feel better, too!

Try this 5-minute crunch-free ab routine from my Flat Abs over 40 Program as a way to maintain your workout routine while you take a closer look at your digestive health:

Purchase Kathy Smith's Total Body Turnaround complete workout (clip above) HERE.


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

Walk Off Belly Fat Before Breakfast

by Kathy Smith

Supercharge your step and take your ab routine to the next level


How would you like to get rid of belly fat and kick crunches to the curb? For a workout that really trims your midsection, it’s time to get walking. Studies show walking is one of the best ways to banish the belly bulge, in less time than you think. There are four decades of studies on exercise and belly fat that show just 2 1/2 hours of brisk walking a week–only about 20 minutes a day–can shrink your belly by about 1 inch in 4 weeks!

Who doesn’t have time for those kind of results? 

That’s exactly why today I’ll show you how to supercharge your steps with a MUST-WATCH 3-minute waist-whittling walking video.

Although walking is the foundation of this workout, it also includes simple but powerful standing ab moves that will help you blast away belly fat and walk off the pounds. And don’t forget…no more crunches! By incorporating these easy moves into your walking routine, you’ll see an overall tighter core that will also improve balance and coordination.

I’ve seen thousands of women and men use this walking ab routine and melt inches off their waists! Mary uses my walking workouts almost daily, and can hardly describe her incredible transformation. Not only has she supercharged her metabolism, she’s also seeing definition in her midsection where she used to have what she describes as, “nothing but softness before.” Today’s clip gives you a taste of the incredible walking workouts that have helped so many people tone, tighten and fire up their metabolism!

Plus, if you want a workout that’s gentle on your joints, then today’s video is definitely for you. Louise says,“This walking workout is my absolute favorite, because it’s not too hard on my back or knees, but it’s still interesting and fun.”

Purchase Kathy Smith's Power Walk for Weight Loss complete workout (clip above) HERE. 


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

Lift Weights To Lose Weight (seriously!)

by Kathy Smith

Kathy Smith Lift Weights To Lose Weight

As the years go by, life seems to be a little sweeter, doesn’t it? There’s the true joy you feel as you watch your children take tentative steps on their own paths and then develop the confidence to fly. And with each new day, you begin to appreciate the chirping birds and the sound of the rain on the roof. As wonderful as this time of life is, we all seem to be realizing that the more birthday candles you blow out, the more difficult it is to lose weight.

Here’s what happens…In your youth, estrogen surges and your body naturally stores protective fat around your hips and buns to prepare for pregnancy. Then as you reach your 40s and 50s, that fat moves up your body, settling around your midsection. The dreaded middle age spread.

It’s time to forget the idea that those pesky pounds are stuck right where they are. The good news is that even though shedding unwanted weight may seem difficult as you age, lifting weights can help you lose inches in record time. It may sound like an oxymoron, but when you strength train you not only tone your tush and tighten your tummy, you also shed pounds. Strength training helps you create a lean, mean metabolism-boosting machine, so you burn more fat, more easily, in less time.

So if you have any misconceptions about strength training that are preventing you from reaping all these benefits, let’s nip that in the bud right now. Time to bust a few myths of strength training….

MYTH 1. You must have weights

Pushup-on-ballDumbbells are the classic weights that are used in weight loss strength training and you’ll see me use them in my workouts, but you have plenty of other options, too. Kettlebells and tubing can both be part of a fabulous weight-loss workout. But the really great news is that your body weight is all you need for some of the most effective strength training moves there are, like pushups, planks, or wall sits. By supporting your own body weight, you create natural resistance, which forces your muscles to engage deeper and the result is a firm, toned body that burns fuel more efficiently.

MYTH 2. Concentrate on one move at a time

For more effective results, it’s better to work multiple muscle groups simultaneously, sometimes called functional movements. Working with kettlebells, for example, allows you to incorporate full-body moves that not only save time and burn calories more efficiently, but they also tone the shoulders, arms, abs, buns, and legs….at the same time! Functional movements also help you keep your heart rate up during a strength training workout to burn fat while you tone.

MYTH 3. It’s all about lifting

Actually, that’s only half the battle. Strength training involves BOTH lifting (the concentric movement that happens when muscles shorten and contract) AND lowering (the eccentric movement that happens when muscles lengthen). When done properly, it’s the lowering motion that provides resistance training. So on your next set of bicep curls, don’t cheat yourself by putting all the effort in the curl up and then dropping the weights back down; slowly lower back to the starting position, so that you feel the tension throughout the entire movement.

MYTH 4. You’re going to get big and bulky

No worries here. Women just don’t have enough testosterone to develop a bodybuilder’s physique. Most of the bulked up folks you see at the gym are spending hours lifting heavy weights and following a specific regimen of supplements. For the rest of us, strength training with moderate weights has a very different effect – strong, lean muscles that give us the sculpted, toned look we all want.

MYTH 5. Muscles grow while you’re working out

Have you heard of “tear and repair”? Believe it or not, muscle change takes place after exercising. During a workout you’re trying to push your muscles to the point that actual microscopic tears occur (don’t worry – your body appreciates the process, I promise!). When your body repairs the tears, the muscle is stronger than before. That’s why it’s important to limit strength training to every other day and to provide your body with nutritious fuel, so it has everything it needs for healthy recovery.

MYTH 6. Strength training is only for the young

Who said there’s an age limit to improving muscle tone? We lose muscle mass as we age, so staying strong becomes even MORE important with every single year. In addition, strong muscles also support and protect aging bones and help you maintain good balance.

Sure, a sculpted upper body looks great in short sleeves or a bathing suit, but don’t forget those muscles do more than look good. They also help with everyday activities, like carrying groceries, twisting lids off jars, and picking up little ones. And the benefits don’t stop there; strength training also can burn fat, lower blood pressure, reduce stress, and prevent osteoporosis and bone fractures.

You deserve a strong and lean body that makes you feel empowered, confident, and energized…So start lifting weights to lose weight today!

Purchase Lift Weights to Lose Weight by clicking HERE


By Collage Video | | fitness, goals, Healthy, Kathy Smith, practice, tips, Weekly Blog, wellness | 0 comments | Read more

The No-Excuse Backyard Workout

by Kathy Smith

This weekend, skip the gym. (Seriously!) Most of us focus on trying to find time for a 30-minute workout, and yet, moving throughout the day is just as important. Don’t get me wrong…the last thing I want to do is discourage anyone from devoting time to exercise.

But what if I told you that you can slim your thighs and cinch your tummy with just a few quick moves in your backyard without any dumbbells? Today, I’ll show you 4 gym-free moves to try next time you step outside.

1. The Daily Warrior

Leg Lift


  1. Facing a wall, place your hands at hip level.
  2. Walk your feet back until your body forms a right angle, with the hips directly over the feet, arms straight.
  3. Separate your feet hip-width apart, with the heels directly under each sitting bone.
  4. Separate the hands shoulder-distance apart and plant your knuckles evenly into the wall, pointing the middle finger toward the sky. Firm the outer upper arms and elongate the sides of your body and hips away from the wall. Keep your ears in line with your upper arms. As you reach the sternum forward, take the shoulder blades into the body.
  5. Keep the feet parallel and lift the inner thighs from the inner knees up toward the pelvis. Strongly engage thighs.
  6. Take the tops of the thighs away from the wall to elongate the sides of the body and spine. For stability, firm the sides of the hips to your midline.
  7. Keep your weight even in both hands and lift the right leg a few inches. Flex the foot to connect with the back of the leg.
  8. To make the move more difficult, lift your fingers off the wall.

 2. Wall Turbocharger

Before you even step outside, get a jumpstart on your morning routine by incorporating the Wall Turbocharger into your beauty routine. Instead of leaning on the sink while you brush your teeth, do a turbocharger, and hold it there for 15-60 seconds. Suddenly your morning brush isn’t just about your teeth and gums – now it’s a great leg and glute strengthener, too.

Wall Sit Leg Up


  • Place your back against a sturdy and flat wall
  • Drop down so that your legs make a 90 degree angle.
  • Slowly lift your right leg straight out so that it is parallel with the floor and hold it there.
  • Hold for 15 seconds

3. Dynamic Pushup

Don’t under-rate this move…it may be a classic, but the Huffington Post recently rated it “The World’s Greatest Exercise.” You don’t need to “drop down and give me 30!” but simply adding pushups into your exercise routine can improve everything from your posture to your balance to your arm, chest, and core strength.



  1. Pressing your hands against a wall or ledge, place your hands under your shoulders, tucking your toes underneath you.
  2. Push up into a plank. Keep your abdominal muscles lifted up toward your spine. Have your hands pointed slightly inward.
  3. Lower yourself toward the wall, trying to achieve about a 90 degree bend in the elbows.
  4. Exhale as you press back up.
  5. Repeat with the left leg lifted.

Repetitions: 12 on each side

4. Power-Ups

Whether you’re inside or out, this move can go with you anywhere! Next time you’re doing the dishes, try some calf raises while you wash, and shoulder blade retractions while you dry. This Power-Up move works the calf muscle, including the soleus, also known as the “second heart,” which is located in the back part of the calf, running down from the knee to the heel. It is used for standing and walking, and is an important muscle in heart health. Recent studies show that people with heart issues rely more on their ankle than their hip when walking, and that they should focus on exercising their calf muscle, targeting the soleus.

Calf Raises


  1. Stand tall with feet together, holding onto a wall or ledge for balance.
  2. Lift up onto your toes
  3. Slowly lower yourself from your toes to a standing position.

Repetitions: 12 to 15.


  • Keep your shoulders back and chest up. Always work on your posture before performing the move.
  • Calf raises can be performed on a stair for more intensity.


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

4 Ways Exercise Knocks Years Off Your Looks

by Kathy Smith


There’s no doubt about it… looking young is more desirable then ever. From beauty products to healthy diets, people have always wondered what they can do to defy aging. . I get asked all the time….can exercise keep you young?

Here’s the short answer…maintaining a regular exercise program is fountain of youth. Being physically active as you age makes your body function in the INSIDE more like a younger person’s. Regular exercise improves almost every system in our bodies from lengthening telomeres, to increasing endurance, reaction time and balance. And of course, it strengthens the heart and sharpens the mind.

Today, let’s take a deeper look at 4 ways that exercise helps keep you young.


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

Muscle is more than the triceps, biceps, and abdominals that immediately come to mind. Muscle is about preventing disease. It is about coordination, balance, agility, and staying active. In short, muscle is about all those qualities we equate with youth such as endurance, energy, and relatively easy weight management.


The hippocampus is the area of our brain where memories are stored – and its also a major target for stress hormones. Chronic stress damages this area – and severe depression can even shrink it – and when you mess with the hippocampus, you start to impact memory and learning. So that forgotten anniversary or forgotten coffee cup may not just be a sign of absent-mindedness – it could be a sign that stress is affecting your brain on a cellular level.

So what are the best ways to battle those negative effects on our brains? Cardio. Regular aerobic exercise will make you smarter, faster, happier, and make your brain function like a younger persons. Plus, it’ll make you look years younger.

As a matter of fact, Edward Hallowell, a psychiatrist from Harvard, says that cardio is one of the best treatments for ADD and poor mental focus, as well as anxiety.


Cardiovascular exercise is a double-winner, because not only does it help your brain, but it is also literally “training your heart.” According to the Mayo Clinic, as little as 30 minutes of daily exercise can help reduce the risk of heart disease because when you are active, you can have more control over your weight. And as you know, extra pounds can increase one’s chances for high cholesterol, high blood pressure, and diabetes, all of which contribute to the aging process.

And that’s not all: regular exercise lowers your blood pressure. Activities like walking increases and maintains a steady arterial pressure during the exercise, it’s an excellent way to keep your circulation (and the rest of your bood) in tip-top shape and help turn back the clock.


Exercise not only appears to keep skin younger, it may also even reverse skin aging in people who start exercising late in life, according to surprising new research.

As many of us know from woeful experience, our skin changes as the years advance, resulting in wrinkles, crow’s feet and sagging. This occurs because of changes within our layers of skin. As time goes by, the layer of skin beneath the epidermis, the dermis, begins to thin. It loses cells and elasticity, giving the skin a more translucent and often saggier appearance.

These changes are independent of any skin damage from the sun. They are solely the result of the passage of time.

But, researchers found that after age 40, the men and women who exercised frequently had markedly thinner, healthier thicker dermis layers. And, their skin was much closer in composition to that of the 20- and 30-year-olds than to that of others of their age, even if they were past age 65.

Exercise absolutely makes you look healthy, fit and glowing with positive energy, which radiates a younger-looking you.

When you look good, you feel good and when you feel good, you radiate a confidence which is beautiful, and perfect for anyone, regardless of the age. It’s astonishing to consider all of the intricate ways in which exercise changes our bodies.

Here’s to your health!

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

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

Good Posture Keeps Your Body Young!

by Kathy Smith

Slouching Makes You Sad…


I get a lot of compliments on my posture, and it makes me realize what a strong impression posture makes. When you stand and sit with good posture, you’re less likely to injure yourself in daily activity. Your internal organs have room to breathe. You radiate confidence and command respect. Your clothes fit better, and you get through the day with less fatigue.

Best of all, improving your posture makes you instantly look slimmer.

You only have to look around you to see the effect that aging can have on our bodies. I’m always shocked by the appearance of people who, after years of bone loss and poor posture, seem to stand in a permanent cringe. That’s why I urge you to start putting effort into your posture now.

It takes only a few minutes a week. The 2 quick moves below are specifically designed help you build strength for better posture. Don’t let gravity have the last word!

1. Midback Strengthener

Screenshot 2015-03-06 11.50.32

Targets: Upper back postural strength and flexibility of the front of the shoulder.

Setup: Stand with your back to a wall, touching heels, buttocks, upper back, and head. Bend your elbows 90 degrees and lift them to your sides at shoulder height. Press your elbows and hands against the wall. If you have tight shoulders, you may not be able to touch the wall with your hands, elbows, or both—focus on your effort.

Move: Widen your clavicles, funnel your ribs down toward your waist, and press your navel toward your spine. Keeping your elbows and hands against the wall, if possible, slide your arms overhead. Continuing to maintain pressure and effort, slide back down to shoulder level. Repeat six to eight times.

Focus: Maintain a neutral spine (your low back is not pressing against the wall, but your abdominals are engaged, pulling your navel toward your spine).

Comments: The effort in the postural muscles in your upper back will help stretch the front of your shoulders, enabling you to have the flexibility and strength to maintain or improve your posture.

2. Superman

Screenshot 2015-03-06 11.53.28

Targets: Low back (erector spinae, quadratus lumborum), buttocks (gluteals), and hamstrings.

Setup: Lie prone, with your neck in a neutral position. Pull your navel toward your spine

Move: With your arms stretched overhead, lift your arms/shoulders and feet/legs. Hold for a count of five, then release down. Do eight to twelve repetitions.

Focus: Focus on lengthening rather than lifting high. Try to keep your navel lifted off the floor.

Comments: If the exercise is too difficult, you could also break it into two exercise by lifting your arms and shoulders only—keeping your feet and legs on the floor—then doing the second set by keeping your arms and shoulders on the floor, lifting just your legs.


1 Trick for Losing Weight And Keeping It Off

by Kathy Smith

Here’s shocking news — a recent study shows that it’s especially tough to avoid added calories on the weekends. Susan B. Racette, PhD at Washington University School of Medicine in St. Louis found that not being mindful of your weekend eating patterns adds an additional 9 pounds a year to your waistline! After tracking 48 women, she found that participants naturally ate a few hundred additional calories a day (100-300) on the weekends, comprised of foods higher in fat.

So imagine you are sitting on the couch with your kids watching television this weekend when a bag of salted chips comes your way. You ask yourself, “should I have one?” You know that each chip is only about 10 calories, and that isn’t much. This is when you need to recall previous times you were in the same situation.

Did you eat just one? If you didn’t—and you ate half a bag, which is 600 calories—then the best decision today is to pass the bag to someone else.

I advise anyone who is trying to lose weight (and keep it off) to identify her own eating patterns. Tune in to the foods and eating situations that often trigger overeating or binges. Everyone is different when it comes to trigger foods.

I used to have a problem with chocolate. If it was in my kitchen it didn’t last long. One bite led to two, then three and four. At one point I banished it from my house because there was no chance I could eat it in moderation.

I have learned that it is usually easier to simply say “no” to even one chip or candy. It is much harder to stop a binge when it is in progress. So this weekend, it’s important to consider your past habits.

Rely on your food and fitness tracker

Our bodies and our fitness levels are created by old habits and old patterns. That is why tracking your food intake and exercise activities  is so helpful. Whether it’s digitally through a fitness tracker (like MyFitnessPal, Jawbone or FitBit), or keeping notes in a food journal, staying aware helps you become more in-tune with your habits and patterns.

High-tech gadgets, like Fitbit, that have hit the market in recent years take the guesswork out of your calorie burn and caloric intake, and they allow you to gauge your food-fitness relationship.  From smart phone apps to wristbands devices, and other handy interactive tools, tracking your caloric expenditure, activity levels, and fitness goals is easier than ever. I like trackers because they clearly show how effective an exercise is and often motivate you to take your workout to the next level.

In the hum of daily life, we’re often unaware of how our behavior falls into patterns and how we repeat the same mistakes until we see it recorded. In reviewing my own journal, for instance, I discovered that I have a habit of eating trail mix right from the bag. That can lead me to eat multiple servings. I didn’t realize until I did the math how many calories I was mindlessly consuming. Now I remind myself to measure out one portion so I don’t overeat.


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

Skip The Gym With These 10 Gym-Free Ways To Burn Calories

by Kathy Smith

This weekend, skip the gym. (Seriously!) Most of us focus on trying to find time for a 30-minute workout, and yet, moving throughout the day is just as important. Don’t get me wrong…the last thing I want to do is discourage anyone from devoting time to exercise. But what if I told you that you can burn calories around the clock without hitting the treadmill? Today, I’ll show you 10 gym-free ways to burn calories all weekend long!

First things first…It’s important to understand that doctors, research journals, even the World Health Organization agree: A sedentary lifestyle may be to blame for a host of illnesses, from fatty liver disease to diabetes, even for people who work out regularly but spend too much time sitting. Sure, we live in a computer-based world, and we can’t always jump up from our desks for a quick jog. But we can do a little more multitasking, and add more physical activity to our schedules on the weekends or when we’re not working. For adding activity to your day, it’s the little stuff that counts.

Try these 10 ways to burn more calories throughout your day without a treadmill:

  1. Fidget! According to a study from the Mayo Clinic, simply tapping your foot during your favorite songs throughout the day can help you burn up to 350 calories.

  2. Stand tall! If you want to slim down and boost your confidence, good posture is the first step. Standing tall projects to the world that you feel good about yourself, and it will help you burn extra calories and can even make you look 10 pounds thinner…not to mention a few years younger!

  3. Go to comedy night! Laughing for 10-15 minutes a day burns an additional 50 calories. It may not sound like a lot, but if you do it every day, that’s 350 calories a week by simply enjoying a good joke.

  4. Clean up! Move your trashcan away from your desk, so instead of a reach-and-toss, you’ve got to go for a short walk to throw things away.

  5. Sit & brush! Instead of leaning on the sink while you brush your teeth, do a wall sit: Standing with your back a couple feet from the wall, bend your knees and lower into a 90-degree angle squat position, and hold it there for 15-60 seconds. Suddenly your morning brush isn’t just about your teeth and gums – now it’s a great leg and glute strengthener, too.

  6. Make showtime your fitness time. When you’re watching TV, make the commercial break your fitness break, alternating lower-body-firming plies with core-strengthening planks.

  7. Visit a friend. Instead of calling a friend or your next door neighbor, take a stroll outside to say “hello” in person.

  8. Aim for 10,000. Set a goal of 10,000 steps a day (it takes around 2,000 steps to walk a mile). Treat yourself to an activity monitor as a fun way to stay on track. I’m eager to trest out Apple Watch’s fitness tracker coming next year, but in the meantime, I’m enjoying trackers like my Fitbit. If you wear a tracker throughout the day, you’ll get an easy read on indicators such as number of steps taken, distance traveled, even calories burned. When you see how close you are to your goal, you’ll be amazed what a great motivator it is to get out for that after-dinner walk.

  9. Go for the incline! Learn to love the stairs, or at least, the calorie burn. A person climbing stairs uses around 10 calories per minute, or 360 calories in just 20 mins.

  10. Walk & talk! For those long-distance loved ones who love to catch up by phone, head out for some fresh air with your cell, and walk and talk. Isn’t it about time we put the “mobile” back into “mobile phone”?

You can tone up and burn calories in a way that’s convenient for you. It just takes a little bit of creativity. You don’t have to dramatically reschedule your day. All you have to do is find new ways to add movement throughout it. Start with these tips, and get creative with your own!


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

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