Strawberry Chia Seed Pudding Recipe

INGREDIENTS
1 cup vanilla-flavored unsweetened almond milk
1 cup plain Greek yogurt
1 teaspoon pure vanilla extract
1/4 cup chia seeds
2 cups strawberries, hulled and chopped
1/4 cup sliced almonds or walnuts
Optional: If you want to increase the protein, add in a scoop of vanilla protein powder!

DIRECTIONS
1. In a medium bowl, gently whisk the almond milk, yogurt, and vanilla until just blended.
2. Whisk in the chia seeds; let stand 30 minutes.
3. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.
4. The next day, in a medium bowl, toss the berries and mix in the almonds.
5. Spoon the pudding into 4 bowls or glasses; mound the berry mixture on top and serve.

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 | 20 January, 2017 | Healthy, Kathy Smith, Recipe, Weekly Blog, Wellness | 0 comments | Read more

Garden Turkey Burgers

by Kathy Smith

Serves 2

Ingredients:

1 tablespoons olive oil
1 green onions, chopped fine
½ red pepper, chopped
1 clove garlic, chopped fine
1 package frozen, chopped spinach, fully thawed and drained
½ pound ground turkey breast
½ tablespoon fresh parsley chopped
½ teaspoon fresh oregano (or 1/8 teaspoon dried)
dash of hot sauce (like Tabasco)
freshly ground pepper, to taste

Method:

In a nonstick pan, sauté the onion, red pepper, and garlic in olive oil over medium heat until tender (about 5 – 7 minutes). Set aside and let cool.
Over the sink, squeeze all of the water out of the spinach.
In a large bowl, combine ground turkey, spinach, and the sautéed onion mixture. Season to taste with the herbs, pepper, and hot sauce.
Form 2 burger patties.
Heat the nonstick skillet to medium high. Cook the burgers in the hot pan for 5–7 minutes per side, until cooked through.
Serve wrapped in lettuce leaves or on top of mixed greens with a side of sliced tomatoes.

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 | 13 January, 2017 | Healthy, Kathy Smith, Recipe, tips, Weekly Blog, Wellness | 0 comments | Read more

5-Step Belly Fat Blasting Regimen

by Kathy Smith

If you’re serious about kick-starting your flat-belly plan, I have a new trick that will keep your abs in the game. Simply pick up a dumbbell that’s about 5 lbs heavier than the one you usually use in your ab routine (if you don’t use one, then start with a 5 lb weight). Then to maximize your belly fat loss, complete the five-step belly fat regimen in today’s blog – remember to do each of the moves with a weight. The real secret is to have non-stop movement. So, perform each move for one minute, and don’t rest until the end of the sequence. After you’re done with the first round, rest for one minute, and then repeat four more times.

The combination of heavier-than-normal weights with non-stop movement not only burns fat, but will help add lean muscle to your core.

People often ask me, “How long it will take to see results after following this routine?” Typically, you can start seeing changes within a month. But, if you want a true transformation, stick with it for 90 days, doing the routine three non-consecutive days a week. Let’s get started!

Windshield Wipers

How to do it:

Start on your back, with your hands on the floor for support and legs lifted up off the floor.
Using your core muscles to support you and protect your lower back, keep your knees over your hips as you slowly drop both knees to the right side, forming a 45-degree angle with the floor.
Then, fire up your obliques as you drive your knees back to the starting position.
Repeat on the other side.

Cannonball

How to do it:

Start lying on your back, with your arms reaching out overhead, legs lifted slightly off the floor, and toes pointed. Even here, at the start of the move, you’re activating core muscles by stretching them out. Keep pressing the lower back into the mat or floor to ensure the back doesn’t arch. If this feels like too much tension on the back, try lifting the legs a little further away from the floor.
Imagine that, as you’re stretching the fingers and toes away from each other, the core is a strong magnet working to pull them back in. Using the force of that imaginary magnet, bring the knees in toward the chest. At the same time, reach your arms toward the legs.

Ceiling Stamp

How to do it:

Lying on your back, squeeze your abdominals and lift your legs off the floor. Extend them up straight, feet facing the ceiling.
With your hands on the floor for balance, use your lower abdominal strength to push your feet up 1-2 inches toward the ceiling (meaning your hips come 1-2 inches further away from the floor simultaneously). It’s a quick movement, almost a ˙pulse,” as if you’re stamping the ceiling with the bottom of your feet (hence the title).

Charlie’s Angels

How to do it:

Sit upright with knees bent, feet on the floor, chest lifted. Lift your feet off the floor, tucking your knees into your chest. Interlace your fingers and point them forward.
Using your obliques, swivel your knees side to side.

Roll-Overs

How to do it:

Lying facedown on the floor with your arms and legs extended, lift your upper body and legs off the floor, making sure to keep your feet together.
Without moving your shoulders or legs, use the strength of your abs to roll to your right side until your back is on the floor and you’re facing the ceiling. Remember, your hands and feet never touch the floor!
Slowly roll back, keeping the belly button pulled in toward the spine throughout the entire movement.
Aim for 10 repetitions on each side.

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

By Collage Video | 30 December, 2016 | Abs, exercise, Healthy, Kathy Smith, tips, Weekly Blog, Wellness | 0 comments | Read more

Turkey Pumpkin Stew

by Kathy Smith

From my friend Adam Michael Brewer of Brewer Wellness

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This comforting winter soup is filled with creamy pumpkin and savory turkey, while keeping it low-carb and high protein. Doesn’t get better than this!

If you’re making this after your big holiday meal, feel free to use shredded, roasted turkey instead of raw, ground turkey. Simply chop the shredded, roasted turkey and add in the last 10 minutes of the cooking time. Enjoy!

Servings: 12

Here’s what you need…
1 Tablespoon coconut oil
1 small yellow onion, chopped
1 fennel bulb, chopped
1 small butternut squash, peeled, seeded and chopped
2 teaspoons fresh ginger, minced
1 lb ground turkey
1 (14oz) can diced tomatoes in sauce
1 (14oz) can pumpkin
4 cups chicken broth
½ teaspoon sea salt
¼ teaspoon black pepper
½ cup parsley, chopped

Directions:
In a large soup pot, place the coconut oil over medium-high heat. Add the onion and cook for 3 minutes, until tender. Add the fennel, butternut squash and ginger. Cook for 5 minutes.
In a large skillet place the ground turkey over medium-high heat. Cook until browned, stirring often. Drain off liquid.
Add the turkey, tomatoes, pumpkin, broth, salt and pepper to the soup pot. Cover and cook over low heat for 40 minutes. Stir in the chopped parsley and cook, uncovered for another 10 minutes. Serve warm. Enjoy!
Nutritional Analysis: One serving equals: 110 calories, 4g fat, 195mg sodium, 10g carbohydrate, 2g fiber, and 9g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

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 | 23 December, 2016 | Healthy, Kathy Smith, Soup, Weekly Blog, Wellness | 0 comments | Read more

Healthy Kitchen Staples

by Kathy Smith

20 Kitchen Staples The Healthiest People Always Have On Hand

1 – Extra virgin olive oil – Yummy in salads and marinades, and drizzled on top of anything from salmon to chicken
2 – Flavored Vinegar – Use with olive oil as a dressing on your salad! Plus, vinegar helps open up blood vessels to improve blood flow.
3 – Course sea salt – Yes, the CDC recommends limiting your salt intake. But be careful, because regular salt is often prepared and processed.
4 – Beef or chicken broth – Simmer it to sip on throughout the day, or to sauté vegetables, and create a base for sauces
5 – Garlic cloves – Mince some up and use to add flavor to salads, soups or stir fry without adding any unhealthy fats or processed ingredients.
6 – Fresh lemons – Squeeze in your morning ginger tea, or over seafood or chicken for a refreshing flavor.
7 – Frozen kale – They stay crisp even after thawing, and they’re a quick add-in to scrambled eggs, smoothies or stir fry.
8 – Frozen berries – Full of antioxidants and a sweet addition to any protein shake or oatmeal.
9 – Canned tomatoes – Make a simple sauce by crushing them and adding in fresh herbs and simmer until warm!
10 – Sriracha – Adds spice to rice, stir fry, or in a salad dressing

11 – Dijon Mustard – A low-calorie way to add flavor to sauces and dips

12 – Plain Almond Butter – Almonds have less saturated fat than peanuts!
13 – Ground chicken and turkey – These sources of lean protein help you reduce your saturated fat intake, compared to ground beef.
14 – Shrimp – Four large shrimp are only 30 calories, and they are virtually fat-free. Include a few in tacos, salads or bake them.
15 – Plain Greek Yogurt – Creamy, low-cal, and packed with 18 grams of protein in a 6-oz serving
16 – Eggs – Six grams of protein for only 70 calories! Whip up a few with your favorite veggies for a morning frittata.
17 – Canned Olives – Perfect when you’re craving something salty! Ten olives have only 50 calories.
18 – Beans – An inexpensive source of both protein and fiber.
19 – Fresh Herbs – Hello, antioxidants! Having a fresh supply of cilantro, basil, and rosemary gives life to your dishes!
20 – Dark Chocolate – Keep a square on hand for cravings, because dark chocolate has disease-fighting polyphenols.

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 | 02 December, 2016 | Healthy, Kathy Smith, Recipe, tips, Weekly Blog, Wellness | 0 comments | Read more

5 Delicious Pumpkin Recipes

by Kathy Smith

Pumpkin Coconut Bisque

INGREDIENTS
1 1/2 tablespoons extra-virgin olive oil
1 cup chopped onion
3 garlic cloves, minced
3 cups solid-pack pumpkin, canned
2 cups low-salt vegetable broth
2 teaspoons sugar
1/2 teaspoon ground allspice
1/2 teaspoon dried crushed red pepper
1 1/2 cups unsweetened coconut milk, divided
Salt and pepper
Pepitas, for garnish

DIRECTIONS
Heat the oil in a heavy large pot over medium heat. Add the onion and garlic. Sauté until golden, about 10 minutes.
Add the pumpkin, broth, sugar, allspice, and crushed red pepper. Bring to a boil. Reduce the heat. Cover and simmer until flavors blend, about 30 minutes.
Working in batches, puree the soup in a blender until smooth. Return the soup to the pot. Bring the soup to a simmer, thinning with coconut milk to the desired consistency. Season to taste with salt and pepper.
Ladle the soup into bowls. Sprinkle with the pepita seeds, drizzle with a teaspoon of coconut milk, and serve.

Butterscotch Pumpkin Syrup (Delicious On Apple Cinnamon Pancakes!)

Ingredients
2 1/4 cups Water
1 cup 100% Pure Pumpkin Puree, canned
4 tsp Stevia Extract
1 tbs Butterscotch Flavor
2 tsp Pumpkin Pie Spice
2 tsp Ground Cinnamon
1 tsp Xanthan Gum

Instructions
In a large bowl, whisk together the water, pumpkin, stevia and butterscotch extract.
In a small bowl, whisk together the pumpkin pie spice, cinnamon and xanthan gum. Slowly add this to the wet ingredients while whisking vigorously.
When all is incorporated, whisk normally for a few minutes, until mixture is really smooth and even. Give it a taste and add more stevia/spices to taste. Pour into serving bottles and refrigerate to store.

Notes
This recipe is: fat free, sugar free, low carb, gluten free, vegan!

Pumpkin Hot Cocoa

Ingredients:
1 C. Water
1/4 C. pumpkin puree
2 Tbsp. chocolate protein powder
1 tsp. unsweetened cocoa powder

Directions:
Heat water until boiling. Mix in protein powder, pumpkin and cocoa. Pour in mug and garnish with milk froth and dark chocolate shavings.

Pumpkin Mousse

From the talented Chef Jason Kieffer

Ingredients:
1 C pureed pumpkin
1/2 C garbanzo beans
1 avocado
1/2 C. agave
1/2 tsp allspice
1 lb. silken tofu
1/2 tsp ground cinnamon

Directions:
Mis all ingredients in food processor. Chill for 3-4 hours. Spoon into a glass. Garnish with pomegranate seeds and cocoa powder, pumpkin seeds, and fresh mint.

Pumpkin Protein Shake

Ingredients:
1/2 C. Pumpkin (Canned, pure)
1 1/2 C. Almond milk
1 Serving (2 Tbsp.) Vanilla protein powder
1 tsp. Pumpkin pie spice
1 C. ice to thicken

Directions:
Blend until smooth 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 | 04 November, 2016 | Healthy, Kathy Smith, Recipe, Weekly Blog, Wellness | 0 comments | Read more

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

by Kathy Smith

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 | 21 October, 2016 | 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 | 14 October, 2016 | 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.

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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 | 30 September, 2016 | Abs, exercise, fitness, goals, Healthy, Kathy Smith, Motivation, practice, Weekly Blog, Wellness | 0 comments | Read more

Push Reset With Breath of Fire

by Kathy Smith

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

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

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

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

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

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

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

BUTTERFLY ON BACK

1. Lie on your back.

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

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

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

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

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

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

POWER CORE

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

Time: Two minutes.

1. Lie down on your back.

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

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

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

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

Benefits: Total core empowerment.

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

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

By Collage Video | 23 September, 2016 | exercise, fitness, Healthy, Kathy Smith, practice, Weekly Blog, Wellness | 0 comments | Read more

Fit Forever with Kathy!

Posts in the Healthy category

Strawberry Chia Seed Pudding Recipe

Garden Turkey Burgers

5-Step Belly Fat Blasting Regimen

Windshield Wipers

Cannonball

Ceiling Stamp

Charlie’s Angels

Roll-Overs

Turkey Pumpkin Stew

Healthy Kitchen Staples

20 Kitchen Staples The Healthiest People Always Have On Hand

5 Delicious Pumpkin Recipes

Pumpkin Coconut Bisque

Butterscotch Pumpkin Syrup (Delicious On Apple Cinnamon Pancakes!)

Pumpkin Hot Cocoa

Pumpkin Mousse

Pumpkin Protein Shake

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

1. Take A Disconnection Vacation

2. Be Adventurous

3. Fifteen Minutes Quality Time

5-Minute Full-Body Stretch

Cardio That Boosts Your Buns

Full workout available here

Push Reset With Breath of Fire

Recent Posts

Fit Forever with Kathy!

Posts in the Healthy category

Windshield Wipers

Cannonball

Ceiling Stamp

Charlie’s Angels

Roll-Overs

20 Kitchen Staples The Healthiest People Always Have On Hand

Pumpkin Coconut Bisque

Butterscotch Pumpkin Syrup (Delicious On Apple Cinnamon Pancakes!)

Pumpkin Hot Cocoa

Pumpkin Mousse

Pumpkin Protein Shake

1. Take A Disconnection Vacation

2. Be Adventurous

3. Fifteen Minutes Quality Time

Recent Posts

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