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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.

22 Simple Snack Recipes

by Kathy Smith

Almonds and avocado slices

Good news: you can still snack, even when trying to lose weight  – in fact, I insist on it. Healthy snacking keeps your blood sugar, energy and hunger levels stabilized and your metabolism humming. Check out my mouth-watering snack recipes below. These delicious snacks all provide a good source of fiber and protein and are perfect for tying you over, especially midmorning (between breakfast and lunch) and midafternoon (between lunch and dinner). And you won’t even miss things like crackers, cookies and chips.

  1. Apple slices with 1 tablespoon almond butter and raisins
  2. Celery sticks filled with 1 tablespoon natural crunchy peanut butter and raisins
  3. ½ avocado and 1 small tomato, chopped, with a squeeze of lemon
  4. ½ avocado with salsa and diced jicama
  5. Handful of raw almonds with 1/2 cup blackberries
  6. 2 hard-boiled eggs with bell pepper strips or steamed green beans
  7. 5-ounce pouch tuna in water, seasoned with dill, lemon juice, and chopped scallion with a chopped tomato
  8. 5-ounce pouch tuna in mixed with Avocado Mayonnaise, wrapped in lettuce leaves
  9. 2 sheets nori seaweed topped with tuna, avocado, and cucumber, and rolled up
  10. 2 lettuce leaves topped with 2 ounces turkey slices and 1 ounce of cheese, rolled up
  11. 2 lettuce leaves spread with 1 tablespoon hummus and raw vegetables and wrapped up
  12. 2 to 3 ounces roasted turkey spread with mustard and wrapped around 1⁄4 of a sliced avocado
  13. 2 tablespoons hummus with celery sticks and bell pepper strips
  14. 1 string cheese with a green apple
  15. 3⁄4 cup organic plain yogurt and 1⁄2 cup fresh berries
  16. 3/4 cup organic plain yogurt with ground cinnamon and apple slices
  17. 1⁄2 cup cottage cheese with 1⁄2 cup berries, sliced kiwi, or chopped melon
  18. 1/2 cup cottage cheese with 1⁄2 a chopped apple and cinnamon
  19. 1 wedge cantaloupe with 1⁄2 cup cottage cheese
  20. 2 ounces turkey or beef with 1⁄2 or 1 medium cucumber, sliced
  21. 3⁄4 cup cooked shelled edamame
  22. 4 steamed asparagus spears wrapped with 4 ounces cooked sliced turkey

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 | | goals, Healthy, Kathy Smith, practice, Recipe, tips, Wellness | 0 comments | Read more

How Exercise Controls Inflammation

by Kathy Smith

Inflammation is your body’s natural response to infections. But sometimes, due to stress, poor diet and…lack of exercise, inflammation can become uncontrolled. Increased inflammation in the brain can negatively affect memory and mood. Since lack of exercise contributes to inflammation, maintaining regular exercise routine is a – excuse the pun – no-brainer when it comes to controlling inflammation. Plus, because exercise stimulates blood flow throughout your body, it’s especially good for your brain because the increased circulation signals the release of a brain chemical called brain-derived neurotrophic factor – or BDNF for short.

Get a copy of the entire workout HERE!!!

BDNF starts the process for new neurons to be formed in the area of the brain involved in memory, learning and decision-making. It also repairs brain cell damage and makes the connections between brain cells stronger. BDNF is not the only thing that helps rejuvenate the “memory side” of the brain. The increased oxygen that you’re taking in while exercising reduces the risk of disorders like diabetes and cardiovascular disease that lead to memory loss. So breathe deep while you’re working out! All of that from a daily workout? Yes – It’s amazing and true!
The Centers for Disease Control recommends 150 minutes – or two and a half hours – of moderate intensity aerobic exercise per week AND muscle-strengthening exercises for the major muscle groups at least two days a week.
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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 | | exercise, fitness, Healthy, Kathy Smith, practice, tips, Wellness | 0 comments | Read more

Pilates For Thinner Thighs

by Kathy Smith

Look no further for stronger thighs than this classic Pilates move! In this action, the top leg works as resistance while lifting the bottom leg toward the ceiling.

Long, Lean and Sexy is a playful take on my #1 blend of exercises to give you a knockout body. It’s a gentle mix of arm-strengthening yoga, ab-defining pilates and a leg-sculpting barre workout!

Includes 3 DVDs:
Yoga Sculpt
Peel Off The Pounds Pilates
Barre Body Lift

or purchase the full set by clicking HERE!

long-lean-sexy2

Kathy

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

Burn 400 Calories in 20 Minutes With Kettlebells

by Kathy Smith

Every bit of exercise counts. But the truth is….some workouts are more efficient than others and you owe it to yourself to experiment and try new things when it comes to fitness. Take kettelbells for example. Kettlebells are not just glorified dumbbells. They’re a workout tool that optimizes how you move your body to torch fat and tone muscle in less time.

A University of Wisconsin study found that a kettlebell workout can burn up to 20 calories per minute or 400 calories during a 20-minute session. With those numbers, all excuses for not enough time to exercise go right out the window!

It’s easy to quickly move from one exercise to the next during a kettlebell workout because of the kettlebell’s distinctive shape. When you’re smoothly moving through each exercise without stopping, you’re in what’s called the “kettlebell flow.” The calorie-burning and muscle-building don’t take a break, either.

So imagine this…You’re at the gym, moving along through a 30-minute elliptical workout at a moderate intensity. On the other side of the gym, another woman is powering through a 12-minute kettlebell routine, at high intensity, with little to no rest!
Which one of you will burn more FAT and CALORIES?
Even though you probably burned more calories during your elliptical workout, the woman doing the all-out kettlebell exercise is more likely to torch more fat and calories overall…even though she is working out for HALF as long.
Both workouts are effective ways to get in shape for summer, but the high-intensity kettlebell workout requires a bigger oxygen deficit. This leads to something called EPOC, or excess post-exercise oxygen consumption. This means that after your workout you need to take in more oxygen to recover properly. Because this requires more energy, your body burns even MORE calories after the workout is complete.
And because a kettlebell’s center of gravity shifts during the course of each exercise, your body – especially your core – naturally responds by engaging more muscles. Plus the shape of a kettlebell is very similar to every day objects like a heavy suitcase, moving a piece of furniture or stack of books, or even a shopping bag. Training with kettlebells has the instant benefit of making life’s heavy lifting a little easier.
Not only that, but kettlebell workouts combine the toning benefits of resistance training with the fat-blasting benefits of aerobics. The full body resistance training you get from kettlebells helps create lean muscles, which burn more calories, and reduce fat even when you’re not working out.
If you’re ready for quick results from an invigorating workout that will boost your metabolism, don’t miss today’s 5-minute FAT-BLASTING kettlebell video above.

Own your copy of Kathy Smith's Kettlebell Solution today!

Kathy

5 Best Lower Body Toning Tips & Tricks

by Kathy Smith

lower-body

Women ask me about trimming their inner thighs almost as much as they ask about banishing belly fat, whether or not it’s okay to eat carbs, and the true meaning of life. Let’s start with your thighs because there are easy things you can do to really firm up this stubborn area. And when you combine thigh toning with a killer butt workout, you start loving your lower body like never before.

1. Squeeze it.

Your “adductors” are the inner thighs – an area often overlooked in normal workouts (unless you’re a speed skater). Adductor machines (found at most gyms) are great for targeting this area, but you can also activate this area whether you’re standing in line at the bank or doing squats at home.

Try this now:  Stand normally, feet parallel and hip-width apart, abdominals tight, and shoulders back.  Without changing the angle of your feet, try to slide your feet together simply by using the muscles in your inner thigh – and simultaneously try not to tighten your glute muscles. Your feet won’t move. As you practice this, you can actually feel the action beginning all the way down in the soles of your feet and moving up through the entire inside of your leg. This activates the inner thigh muscles and also helps you stand a little taller!

And try this later: Next time you’re doing a set of squats, use a slightly wider stance than you usually would (roughly a few inches beyond your wider-than-hip-width position). Turn the toes outward slightly, and as you lower down into the squat, you’ll feel all the normal lower body muscles firing (glutes, quadriceps, hamstrings, and core) – but this time you’ll notice a little extra emphasis on that hard-to-reach inner area!

2. Lift it.

Once upon a time, leg lifts were invented for women who wanted to work the inner and outer thighs – but after the hundredth lift, they didn’t find their happily-ever-after. Adding some resistance to those classic moves helps you take results to the next level.

In fact, utilizing resistance tubes requires you to maintain constant tension throughout a movement.More muscle fibers light up, which results in quick toning results. Plus, tubing allows you to target areas that aren’t as engaged when you’re doing simple front/back movements.

Screen shot 2015-06-10 at 12.57.21 PMTake your newfound inner thigh awareness into your everyday life. The same way you can work your abdominals from your desk, you can also engage your thigh muscles right now, as you read this.

3. Live it.

Squishy balls are terrific – I like to keep one under my desk so that I can do some extra thigh squeezes when I’m sitting at the computer.  It’s like a stress-relief ball for the legs – one that helps you power up your lower body.

4. Balance it.

Balance exercises not only strengthen your core, improving your stability and overall health – but they also engage muscles in the lower legs, including stabilizing muscles like your inner thighs. Many yoga moves, such as tree pose or dancer pose, are perfect for a late afternoon balance challenge. What could be better? You can calm the mind while strengthening your inner thighs!

5. Burn it.

The lower body plays a major role in maintaining your cardiovascular systems – since you can’t walk, run, or step very far without it. And the fat-burning benefits of cardio are a key component to trimming down your thighs.

Kathy

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

The YOU-CAN-DO-IT SLEEK ARMS LEAN LEGS FIRM BUTT Exercise

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!

Forearm-Plank-With-Swivel

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.

Beginners:

  • 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.
lunge-with-tricep-kickback

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.

Beginners:

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

side-lunge-with-bicep-curl

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.

Beginners:

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

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.
burpee

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.

Beginners:

  • 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

Kathy

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

7 Tricks to Bust Out of a Weight-Loss Plateau

by Kathy Smith

Far too many of us have thrown ourselves into a diet and exercise program, only to burn out and lose our motivation all too quickly. After a week or two of noticeable changes, those exciting results seem to have slowed down – and with them, our motivation. The problem? Plateaus. A plateau, simply put, is “a state of little or no change after a time of activity or progress.” Not exactly what we had in mind when we starting setting those new fitness and weight loss goals.

Here’s the great thing about plateaus: With the right game-plan, they can be overcome. plateaus aren’t a brick walls – they’re really just hurdles. And here are 6 simple steps to make sure you can glide right over them.

Expect Plateaus

Plateaus are a normal part of any health journey. Your body adapts to training and learns to meet the challenges you’ve provided in your workouts. That requires you to work harder, or differently, to accomplish the results you’ve experienced in the past.

Plateaus happen. Your job is to be ready for them. The better you understand the way your body works, the better you can bust through the plateau, and achieve the ultimate level of fitness you crave.

Why Do We Plateau?

So, why do we face the frustration of plateaus? What’s going on anyway?

The human body is constantly fighting to adapt. The harder you workout, the harder your body works to change. Let’s say, just for an easy example, that you’ve been walking one mile every day. At first, it’s hard to make it a mile. You get breathless. Your legs are sore. After a month or so, you’re fine. You may be a bit tired, but not exhausted. You’re not as sore as you once were.

Over those four weeks of daily walking, your body has undergone a gradual transformation. It has successfully adapted to the daily routine. Each day, your muscle fiber responded to the motion, your blood vessels strengthened, your oxygen uptake increased, and even your bone density improved. What’s even more amazing is that your neural pathways have adjusted to the daily walk, too. Everything about you — cells, bones, blood vessels, neurons, lungs, muscles —has changed to adapt to your healthy habit.

Your body is doing what it’s supposed to do. This process is known as homeostasis. Basically, your body is trying to find stability or equilibrium. When a daily walk becomes the norm, your body adapts to the new normal. This new normal, homeostasis, is a healthier you. If you keep at it, doing the same thing day after day, you’ll stay healthy, but you won’t keep progressing like you were previously. Your body has achieved equilibrium. In other words, you’ve hit the plateau.

Plateaus are a natural response of the body. You don’t need to blame yourself for the slowdown. Instead, you can use your knowledge of the human body to overcome its tendency to settle down and get comfortable. Here are some solid methods, backed by science, which will help you kick through the plateau phase, and gain major progress. As you fight through it, stay positive. A plateau isn’t the end of a healthy body; it’s the beginning of a healthier one.

If you’re starting a new weight-loss plan and want to steer clear of getting stuck in a rut—or you’re in a plateau right now and are looking for a way out, try these 7  strategies for moving the needle the right direction again.

1. Introduce Variety and Increase Intensity

The core idea to breaking through the plateau is a simple one: Variety and intensity. Since muscles adapt, they need constant variety in order to change. So in order to keep losing weight, you can change up your routine by introducing some variety or increasing your intensity levels.

2. Interval training

The concept of interval or “burst” training is simple. During a workout, particularly aerobic workouts, you ramp up the intensity of your workout in a short aggressive burst. Doing this several times during the course of a workout, in intervals, will improve your results. For example, if you’re performing a jump rope exercise, you can start with a steady build for 30 seconds, followed by a 30-second burst, where you’re moving at a much higher intensity, really challenging yourself. This is a more effective approach to exercise than steady state training alone – not to mention it’s a great way to break up the monotony.

3. Turn your schedule upside down

Another way to break the plateau is to shake up your schedule. Circadian rhythms — the time of day you do certain things — and workout plateaus are close friends. You can shock the plateau away by changing the time, frequency, or regularity of your workout. If you’re accustomed to a Monday-Wednesday-Friday routine, try a Tuesday-Thursday-Saturday schedule instead. If you’re a right-after-work exerciser, go for a morning routine and watch the plateau disappear..

4. Try a new workout

sun-valley-yogaSince your body has hit equilibrium, it’s up to you to introduce disequilibrium, to throw your body into a new phase of adaptation, training, and improvement. You need new, you need different, you need variety. Once you’ve followed the same workout calendar for a few weeks, try substituting your workouts for something new. Maybe you can join the yoga class you’ve always wanted, start training for the 5K, pick up a new sport, explore TRX Training, try Pilates, or learn kickboxing. Change doesn’t need to be huge; it just needs to be change.

And variety in your workouts isn’t just about breaking through plateaus. Variety also keeps the mind fresh, opening up new neural pathways and creating a natural mental buzz. Plus, variety improves motivation. Giving your body something different to do heightens the anticipation and excitement of your routine. Exercising can be fun again. 

5. Remember to keep looking at the big picture

It’s easy to get hung up on the little things — looking at life in terms of calories consumed, ounces gained, and minutes spent on our workout. Rather than this micro view, adopt a macro perspective. Rather than freak out over a down week, look over your shoulder at the landscape behind you. You’ve made some progress, right? Be encouraged.

6. Keep consistent

Change is great, but neglect isn’t. Maintain your workouts, and you’ll develop the consistency that leads to results for the long haul.

7. Have fun!

If working out becomes the bogeyman of your life, you know something has gone wrong. Try to introduce fun into the equation, whether it’s by rewarding yourself with some healthy treats, getting some rest, recruiting an exercise buddy, or joining a new class. Keep your workout appealing and you’ll keep overcoming those plateaus, long after you've completed this program.

Kathy

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