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

by Kathy Smith

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

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

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

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

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

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

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

Blast Belly Fat in 10 Mins a Day

by Kathy Smith

Nobody has time to spend hours at a gym, but a recent study shows that people who completed a 7-minute bodyweight circuit daily experienced significant changed in their body. After only six weeks, their body fat dropped an average of 2.1%, and lost approximately four pounds of fat mass….without changing their diet.  Resistance exercises can help boost lean body mass and help burn fat.

Want to try it for yourself? Check out this 10-minute resistance training workout designed for toning up, and shedding fat!

It’s important to realize that although incorporating bodyweight exercises is an excellent start, you’ll receive even better results when  provide your body with healthy nutrients and eat a sensible, sustainable diet. If you’re on a mission to lose weight, I recommend replacing at least one meal a day with one of these slimdown shake recipes. 

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.

3 Meditations To Nourish Your Heart

by Kathy Smith

In the simplest sense, meditation can help banish negative thoughts by clearing your mind entirely. One popular meditation technique is to focus on a positive idea or happy moment. As soon as a negative thought bubbles to the happy, calm surface you created, think of it as a duck that is paddling away from you and return your focus to happier thoughts. It’s not always easy to erase negative thought patterns, but meditation can at least help you become more conscious of them, and that’s the first step.

As if happier thoughts aren’t enough of a benefit, research is showing that meditation can help restructure the brain in ways that lead to more enhanced concentration, boosted immunity, and increased compassion. Even the most basic attempts at meditation have been shown to have immediate positive results.

If you haven’t begun a meditation practice, or are looking to take your practice to the next level, then stay tuned. Today, I’ll guide you through three meditation styles to enhance your life and recharge your batteries.

1. Nature Meditation

One of my favorite ways to change my mental state is to meditate deeply on a part of nature. Take five minutes to look closely at a flower. Study the details of its texture and the structure. By observing the smallest features of a flower or any object, you develop a sense of reverence. The flower becomes a little miracle. You begin to see how complete and fully alive the natural world is at all levels. Meditating on nature can be calming, fascinating, and inspiring all at once.

2. Gratitude Meditation

I love what Oprah said about gratitude, “I know for sure that appreciating whatever shows up for you in life changes your personal vibration. You radiate and generate more goodness for yourself when you’re aware of all you have and not focusing on your have-nots.”

Every morning, I start my day by making a gratitude list. It gets me moving on a positive track!

So take a few minutes today meditating on all the things in your life that you’re thankful for. You might even think about taking out your phone, opening the notes, and writing your daily list.

3. Breathing Meditation

Slow, deep breathing is one of the best stress busters there is. Focus your attention on the breath entering your body, your breath flowing out, and the spaces in between the breath. Several minutes of this can lower your pulse, reduce your blood pressure, and relax much of the muscular tension in your body.

This popular breathing method is one of the easiest and most effective forms for the uninitiated to attempt. Try it during stressful situations throughout your day. Within minutes, you’ll see how it helps you stay present in the moment, and yet separated from the situation that created stress in the first place.

Remember, as you work through these three meditations negative messages may surface. It’s o.k. (and very common) if they do. Your meditation practice will become more profound as you turn your focus back to nature, what you’re grateful for, or your breath. Like anything new, the more you practice, the easier it becomes to switch your mindset.

Here’s to your health and happiness!

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.

Lemon & Garlic Braised Chicken

by Kathy Smith

For the marinade:
  • 2 Tablespoons olive oil1 Tablespoon chopped fresh rosemary
  • 1 Tablespoon chopped fresh basil
  • Zest of 1 lemon
  • 1 Tablespoon balsamic vinegar
  • 2 cloves of garlic, minced
  • Freshly ground pepper
Directions:
Mix all ingredients together in a large non-reactive bowl.
For the Chicken:
  • 4 boneless, skinless chicken breast halves, pounded slightly to flatten
  • 4 Roma tomatoes, seeded and chopped
  • 1 tablespoon capers, drained
  • 1 tablespoon chopped Kalamata olives
  • Chopped fresh basil
Directions:

1.     Marinate the chicken breasts for 2–4 hours in the refrigerator.
2.     Remove chicken and discard marinade.
3.     Heat a nonstick skillet over medium high heat and sauté chicken on one side for 5 minutes, turn and cook another 5 minutes until cooked through.
4.      Remove chicken to a warm plate.
5.     Add chopped tomatoes, capers, and olives to pan and cook for a few minutes until tomatoes start to break down.
6.     Serve chicken topped with tomato mixture. Sprinkle with basil.

 

TIP: Serve with kale sautéed with garlic and olive oil.

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.

Yuletide Arms

by Kathy Smith

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

2 Moves To Improve Your Posture

by Kathy Smith

The saying “practice makes perfect” applies to everything in life…including POSTURE! Having a straight posture doesn’t just make you look thinner, but it also can help prevent headaches as well as shoulder and lower back pain.

So if you find yourself slumping while sitting, or looking down at your phone often, it’s time for POSTURE PRACTICE! Today’s 2-minute video will show you 2 moves to do when you wake up in the morning to help you stay upright. All you need is a pair of dumbbells!

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.

Double Chocolate Shake

by Kathy Smith

Ingredients

2 cups unsweetened almond milk
2 Tbsp cacao powder or unsweetened cocoa powder
1 cup chopped collard greens (stalks removed), or other leafy green
1⁄2 cup raw cauliflower florets (fresh or frozen)
1⁄4 cup plain almond butter
1 serving Chocolate protein powder
1 tsp vanilla extract
Pinch of cayenne pepper (optional)
1 small frozen banana
1 Tbsp chia seeds

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 | | health, Healthy, Kathy Smith, Recipe, Weekly Blog | 0 comments | Read more

Cranberry Orange Protein Shake

by Kathy Smith

Ingredients:

  • 1 orange, peeled and halved
  • 1/4 C frozen cranberries
  • 8 oz ginger or cranberry kombucha
  • 1 serving vanilla protein powder

Blend all ingredients and enjoy!

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

By Collage Video | | health, Healthy, Kathy Smith, Recipe, Weekly Blog, Wellness | 0 comments | Read more

Epigenetics Proves It: Negative Thoughts and Emotions Harm Your Health

by Kathy Smith

For decades we’ve heard talk of the mind-body connection, but what does it really mean?

Traditionally, the mind-body connection related to the notion that emotions, thoughts, social activities, spiritual practices, and behavior can affect our health. Today, thanks to some intrepid geneticists, we not only know this is true, but also the reason it occurs.

Ever since the discovery of genes, scientists have followed the path of genetic disposition and have strived to fight or prevent disease based on an individual’s genetic code. But, the new science of epigenetics has scientists looking at a much bigger picture.

Let’s take a look at what epigenetics means. Genetics is the study of heredity, or how the characteristics of living things are transmitted from one generation to the next. Every living thing contains the genetic material that makes up DNA molecules. This material is passed on when organisms reproduce. The prefix epi is derived from a Greek word that means “on, upon, at, by, near, over, on top of, toward, against, among.” Now, when we combine the prefix epi with the word genetics, we are referring to what occurs uponover or on top of the expression of genes.

Biologists studying epigenetics understand that environmental factors, such as stress and nutrition, to name a few, affect your genetic expression. And, what these biologists know with certainty is that the expression of your genes, not the genes themselves, dictates whether you develop certain diseases or age prematurely. In other words, one may have the “obesity gene,” but if nothing in the environment triggers that gene, it will never express as obesity.

This means that how you respond to what’s happening in your environment—whether it’s stress at work, final exams, or emotional or physical abuse—has a far greater effect than the event itself. In other words, when it comes to your body, perception is reality.

If you are chronically forlorn, for example, this negative emotion will influence the expression of your genes and thus impact your risk of developing disease. Conversely, there are many obese people, and even heavy smokers, who lead optimistic, balanced lives who are in much better health than their lean or non-smoking, but pessimistic, counterparts.

Dawson Church, in his book, The Genie in Your Genes: Epigenetic Medicine and the New Biology of Intention, reports that heart surgery patients who have a strong social support network and spiritual practice have one-seventh the mortality rate of those who don’t.

So, how do you start feeling optimistic when you’re feeling everything but? Well, you can start by recognizing that pessimism is nothing more than a habit—a learned response. And, the good news in that is that habits can be changed.

Habits are formed by the brain when we do something consistently over time. The brain recognizes the pattern and builds a neuropathway. Then, whenever the situation presents itself again, your brain takes that same neuropathway, which is now the path of least resistance. Neuropathways that are used regularly get stronger, and those that aren’t used at all disconnect.

So, the trick to changing habits is consistently doing the positive, new behavior you want until it forms a new neuropathway. Sound like a lot of time and effort? It doesn’t have to be. Since the brain doesn’t know the difference between real and imagined, and because time doesn’t exist at the other-than-conscious level of the mind, visualization can help you form new habits quickly and comfortably. This is where braintapping comes in. With proven technology-enhanced meditation that uses brain wave algorithms and visualization, you can quickly form the positive new habits that will give you a happier life and help safeguard your health.

And, if that’s not enough to convince you, a May 2014 study by the Institute of Science in Society showed that the relaxation response, as achieved through meditative practices, has been shown to positively affect at least 2,209 genes.

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 tricks to rev up your memory

by Kathy Smith

Stay ahead of age-related changes in thinking skills by making the most of your brain’s memory process.

We all have moments of forgetfulness about where we put the keys, why we walked into a room, or what an object is called. Most likely, this reflects age-related changes in thinking skills. “In terms of brain function, everyone has a decline over time in all areas, with the exception of vocabulary,” says Dr. Joel Salinas, a neurologist specializing in behavioral neurology and neuropsychiatry at Harvard-affiliated Massachusetts General Hospital.

How memory works

Memory involves three processes: encoding, recording, and retrieval. The brain receives and encodes (takes in) new information; the brain then records (stores) the information; finally, the brain retrieves information when you need it.

Many brain regions are involved in this process. For example, the cerebral cortex — the large outer layer of the brain — acquires new information as input from our senses. The amygdala tags information as being worthy of storage. Nearby, the hippocampus stores memories. And the frontal lobes help us consciously retrieve information.

The aging memory

Many people notice a difference in memory starting in their 50s. That’s when age-related chemical and structural changes can begin in brain regions involved with memory processing, such as the hippocampus or the frontal lobes. These changes may slow processing speed, making it hard to recall familiar names or words.

Other factors may be at play as well. “Working memory — a mental scratch pad that allows us to use important information throughout the day — is susceptible to depression, anxiety, and stress,” explains Dr. Salinas, “and a lack of sleep can affect the brain’s retention and use of information.”

A medication side effect may also affect memory. For example, if you use an anti-anxiety drug like clonazepam (Klonopin), its sedating side effects can make your brain less alert and more sluggish. This in turn makes it more challenging for your brain to carry out the essential encoding, recording, and retrieval steps of memory.

Dr. Salinas says addressing these problems first often helps improve memory.

Memory tricks

Another way to boost memory is to make the most of the way it works. The following strategies may help.

1. Repeat what you hear out loud, such as someone’s name, or an address, or a new idea.Repetition increases the likelihood you’ll record the information and be able to retrieve it later. “With each repetition, your brain has another opportunity to encode the information,” explains Dr. Salinas. “The connections between brain cells are reinforced, much like blazing a trail in the woods. The more you walk the same trail, the easier it is to walk it the next time.”

2. Make a note of people you need to call, errands to run, and appointments. “We are much better at recognition than recall,” Dr. Salinas explains. “With recognition, such as reading a list, you have additional hooks or hints that help you find the information you’re looking for.”

3. Make associations between old and new information. Connect a person’s first name to something familiar. For example, if the person’s name is Sandy, imagine that person on a beach. Or create a story around a shopping list. “Our brain is good at sequences, and putting things into a story helps. The more ridiculous, the more memorable it is. For example, if your list is milk, eggs, and bread, the story could be that you are having milk with Elvis over an egg sandwich,” Dr. Salinas suggests.

4. Divide information into chunks, such as taking a long number and remembering it more like a phone number. “It’s hard to store a long number,” says Dr. Salinas, “but easier to store little bits through working memory.” If you’re trying to memorize a speech for a wedding toast, focus on getting only one sentence or idea down at a time, not the whole speech in one take.

When tricks don’t help

Forgetting something minor from time to time is probably normal. It’s not normal when memory changes interfere with day-to-day functioning. Dr. Salinas recommends that you talk to your doctor if you’re making more mistakes than usual at work; having difficulty paying the bills; or having trouble completing tasks, cooking, emailing, or doing chores. But don’t panic. “More often than not, there’s a temporary or reversible cause behind your memory slips. Once that’s taken care of, you can get back to your more usual remembering self,” says Dr. Salinas.

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

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