Fit Forever with Kathy!

Posts in the Weekly Blog category

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

Lentil Veggie Soup Recipe

by Kathy Smith

INGREDIENTS:

  • 4 leeks (white and light green parts)
  • 3 C. kale (chopped)
  • 1 Tbsp. olive oil
  • 28 oz. can whole tomatoes (I prefer fire-roasted in this recipe)
  • 8 C. water
  • 2 sweet potatoes, peeled and cut into 1/2”
  • 1/2 C. Lentils (brown or green)
  • 2 Tbsp. fresh thyme leaves
  • 12 fresh basil leaves
  • 2 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 C. (1 oz.) grated parmesan

DIRECTIONS:

1. Slice each leek in half lengthwise, and then slice each half into 1/4” thigh half-moons (apx. 2 cups). Place in a large bowl of cold water and swish to remove any grit. Drain and pat dry.

2. Remove the stems from the kale, stack the leaves on top of one another and slice them crosswise into 1/4” wide strips.

3. Heat oil in a saucepan over medium heat. Add the leeks and cook for 3 mins. Add the tomatoes and cook, breaking them apart with a spoon for 5 mins. Add the water and bring to a boil. Stir in kale, sweet potatoes, lentils, thyme, salt, pepper and basil. Simmer until lentils are tender, about 30-40 mins.

Serves 6.

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 | | Kathy Smith, Recipe, Weekly Blog | 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.

Flat Abs Are Calling!

by Kathy Smith

Take pride in your midsection, and make it the focal point of your routine this week. Not just because your abs will look a lot better, but because if your core is unhealthy, it will compromise the health of your entire system. It’s the place where all movement is initiated, and the source of your body’s deepest powers. It’s also the factor that determines whether you move freely and with ease, or whether you’re weighed down by aches and pains. A strong core makes everything easier…each bike ride, run, and walk.

Remember, having flat abs isn’t just about vanity. Extra weight around your tummy triggers greater amounts of inflammation, putting your body at an increased risk for heart disease and diabetes.

By adding metabolic acceleration to your routine, you burn more belly fat than with a standard routine. Why the great results with metabolic acceleration? The word ‘metabolic’ translates to the breaking down of food into energy. During metabolic bursts, you burn more calories working at peak levels, alternating between active rest periods. The added benefit is the residual calorie burn after the workout—referred to as the EPOC (Excess Post-Exercise Oxygen Consumption).

As your cells continue to need more oxygen, they are increasing your caloric expenditure and working harder after the workout. There’s a buzz around Metabolic acceleration, since it’s being used in programs such as CrossFit, P90X, and Tabata training. These metabolic workouts push you out of your comfort zone… and that’s when change starts to happen…in your workouts, your body, and your weight.
Let’s get started with this 1-min metabolic acceleration warm up!

 

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.

6 Tips For A Healthy Back

by Kathy Smith

    1. Perfect Your Standing Posture
      When standing, keep one foot slightly in front of  the other, with your knees somewhat bent. Stay upright, being careful not to bend forward at the waist for prolonged periods of time. Maintaining this posture helps keep pressure off of your lower back and ensures that your muscles don’t become de-conditioned, leading to pain.

    2. Beware Of Sitting
      If you sit at a desk for much of the day, listen up! When you’re sitting, keep your knees slightly higher than your hips, with your head up and back straight. Avoid rolling your shoulders forward, and aim to maintain the natural curve in your lower back. I like to keep a stretchy band at my desk so I can do a few simple stretching exercises throughout the day to maintain good posture.

    3. Don’t Add Extra Pressure
      If you have extra weight on your body, pressure is added to your back, causing pain. To release as much tension as possible, keep the number on the scale within 10 lbs of your ideal weight. Belly fat is the biggest red flag, because it puts unwanted force on the muscles, ligaments and tendons in your lower back.
    4. Reconsider Your Sleeping Position
      Some sleeping positions are worse than others, especially if you sleep on your back. In fact, sleeping on your back puts apx 50 lbs of pressure on your spine! If you want to lay on your back at night, place a pillow under your knees to cut the pressure of your spine in half. And of course, never sleep in a position that causes a portion of your spine to hurt.

    5. Lifting & Carrying
      One common cause of back pain is improper safety while carrying and lifting objects. When carrying heavier items, keep them as close to your body as possible. If you’re picking up an item from the floor, DON’T bend over at the waist to pick up the item. Instead, kneel down on one knee, as close as possible to the item you’re lifting, with the other foot flat on the floor and pick the item up. When lifting, be sure to not twist as you reach up. Twisting is one of the most dangerous movements for your spine. Is the item is too heavy to lift, keep in mind that pushing and object is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push an item.

    6. Quit smoking
      Those who smoke have more spinal pain than nonsmokers, and they also heal more slowly once the pain hits. This happens because the chemicals in the tobacco smoke restrict the flow of blood to the tissues in and around your spine.  So if you want to improve your overall health and reduce back pain, it may be time to throw the smokes away!

    Always make sure to keep you exercise program going, maintain a healthy weight, and get a good night’s sleep to help you live a healthier lifestyle with a healthy back. Of course, always consult your doctor if you continue to have ongoing back pain. I’m Kathy Smith, and 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 | | health, Healthy, healthy aging, healthy lifestyle, Kathy Smith, Weekly Blog | 0 comments | Read more

What Type of Incontinence Do You Have?

by Kathy Smith

Screen Shot 2016-07-25 at 1.41.21 PM

Written by Ashlee Davis and originally published on Health

If you have urinary incontinence, you have a tendency to accidentally leak urine. Paying attention to when and where you have bladder problems can help figure out which type of incontinence you have

1 – Standing up

If you leak urine after simply standing up from a sitting position you may have stress incontinence. This type of incontinence isn’t due to emotional stress, but rather physical stress—meaning increased pressure in the body or straining can force urine past the neck of the bladder and out through the urethra.

Stress incontinence is more common in women than in men, and is typically caused by factors that weaken the bladder muscles, such as aging, childbirth, excess weight, and surgery—particularly hysterectomy in women and prostate surgery in men.

2 – Sudden urge

If you feel the need to urinate frequently and often have a sudden, urgent, and uncontrollable need to urinate, you may have overactive bladder, which can cause you to have urge incontinence. The feeling can occur even when the bladder contains only a small amount of urine.

Urge incontinence typically occurs when the bladder contracts at inappropriate times, and these bladder spasms result in incontinence. Bladder contractions can be the result of damage to the nerves or muscles of the bladder.

3 – Laughing, sneezing, coughing

Urine leakage when you laugh, sneeze, or cough is a common symptom of stress incontinence. Depending on the severity of the problem, you may leak small to large amounts of urine when this pressure on the abdomen occurs.

Doing Kegel exercises can help you tone the pelvic floor muscles, which hold in urine, and tame your incontinence.

When done correctly, “Kegeling” can alleviate up to 90 percent of stress incontinence and heighten pleasure and sensitivity during intercourse. Click here for 4 NEW ways to do kegels!

4 – Running water

This is not a myth. Some people have an increased urinary urgency—which can trigger incontinence—when they hear the sound of running water. Other noises or daily rituals can also cause problems for people with urge incontinence.

“Running water or thoughts of approaching home—as one waits for the garage door to open or unlocks the door—can actually exacerbate the symptoms of overactive bladder,” Dr. Shah says.

5 – Exercise

Leaking urine when lifting weights or performing other exercises is another sign of stress incontinence. “Anytime you exert yourself, increase pressure on the abdomen, and leak urine, that would be considered stress incontinence,” Dr. Shah says.

Exercising with a full bladder makes you even more vulnerable, so try to schedule bathroom trips before and during your workout. If this still doesn’t give you a handle on your incontinence, talk to your doctor before giving up on exercise.

6 – Can’t hold it

People who experience urge incontinence have a hard time reaching the bathroom.

“They know they have to go, but feel they don’t have enough time to get there,” says Dr. Shah. “They can’t stop the bladder, and their underwear is wet before they get to the bathroom or they are dripping on the floor.”

Anxiety can worsen urge incontinence, as can having uncontrolled diabetes and taking diuretics, which are blood pressure-lowering drugs that work by clearing your body of water and salt.

7 – Sex

Women with incontinence can also experience urine leakage while having sex, Dr. Shah says. Since this discharge is caused by pressure on the abdomen and bladder, it’s a sign of stress incontinence.

You can reduce your chance of leakage by going to the bathroom before sex, avoiding fluids an hour before sex, and trying certain positions (such as being on top).

8 – Mixed symptoms

It’s common for a woman to have mixed incontinence, or a combination of stress and urge incontinence, especially after menopause.

“Sometimes it’s clear-cut, but it’s not uncommon for patients to have both components,” Dr. Shah says. However, one type of incontinence is usually more severe or annoying than the other.

“One should see an expert to determine which conditions are present and then decide which therapy would be best,” Dr. Shah says.

9 – Amount of urine

Volume of leakage alone doesn’t necessarily tell you what type of incontinence you have, Dr. Shah says.

The amount leaked completely depends on the severity of the condition. Although people with stress incontinence are thought to leak less than people with urge incontinence, they can still release quite a bit if their condition is severe.

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

Chocolate Cherry Protein Shake

Yields 1-2 servings

Ingredients
1 scoop chocolate protein powder
1 cup spinach or kale
1 cup frozen cherries (pitted)
1 Tbsp chia seeds
1/2 cup blackberries
2 Tbsp plain Greek or Icelandic yogurt
1/2 cup ice

Blend all ingredients together.

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 | | Kathy Smith, Recipe, Weekly Blog, womens fitness, womens wellness | 0 comments | Read more

Spicy Garlic Stir-Fry Recipe

by Kathy Smith

Spicy Garlic Stir-Fry Recipe

The weekend is almost here, but that’s no excuse to forget your diet and healthy habits! You can still eat meals that are delicious and healthy while burning muscle and shrinking fat. I love my Spicy Garlic Stir-Fry recipe because it’s packed with nutrients and each of the spicy garlic sauce is fantastic!

Use these proportions to create your own signature stir-fry dishes!

Stir-Fry Ingredients:
4 tablespoons olive oil, divided
1 pound vegetables, cut into 1-inch pieces (use a mixture, such as broccoli, mushrooms and bell peppers)
1 pound meat/poultry/seafood, cut into 1-inch pieces
1 tablespoon minced fresh ginger
1-2 cloves garlic, minced

Spicy Garlic Sauce Ingredients:
1 t cornstarch
1/2 C low-fat/low-sodium chicken broth
1 1/2 T low-sodium soy sauce
1 1/2 t chili garlic sauce
1 T ketchup
1 T dry sherry or red wine

Heat wok or large skillet over high heat. Add 2 tablespoons of the oil and heat util almost smoking. Add the vegetables and stir-fry 3 to 5 minutes. Removed from wok. Add 1 to 2 tablespoons more oil to the wok as needed; add meat and cook for 2 to 3 minutes. Add the ginger and garlic; cook and stir until the meat is almost done. Return veggies to wok and cook 1 minute to heat through.

In a separate pan, begin the sauce by combining 1 tablespoon water and 1 teaspoon cornstarch in a small saucepan. Stir in chicken broth, soy sauce, chili garlic sauce, ketchup and dry sherry or red wine. Cook and stir until thickened (3 to 4 minutes). Stir in with your stir-fry. Enjoy!

Serves 4.

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

Don’t Resist The Resistance Bands!

by Kathy Smith

What’s long, can stretch from head to toe, and will help you look fab in your summer tanks? That’s right…a resistance band!  You already know that they’re one of the best ways to increase your strength, because they’re inexpensive, small enough to travel with, and they make it easy to target specific muscle groups.

But what you might not know is that unlike dumbbells, tubes also provide what’s called linear variable resistance. Basically, this means that as you increase a move’s range of motion, the tension of the elastic also intensifies.
Imagine you’re doing a bicep curl. As you curl your arms up to a ninety-degree angle, the resistance provided by the tube gets stronger. Because the tube is made out of elastic, it provides more workload as it stretches. This can’t be done with dumbbells or other forms of free-weights.
Another reason linear variable resistance is so beneficial is because the elastic tubing better mimics the way a muscle’s strength changes throughout a movement. Until a certain point, most muscles increase in strength over the range of motion. For example, during a bicep curl, the muscle is weakest at the beginning, and at the halfway point the muscle is the most strong.

When you perform a bicep curl with a dumbbell, you’re limited to how much tension you can use based off of how strong your muscle is at the weakest point. This hinders the strongest part of your muscles from receiving adequate training.

But, try this same bicep curl with a tube, and the workload increases as the strength of your muscle increases.
Moral of the story…don’t resist the resistance tube!

To get started, try this 5-minute video designed to strengthen your lower body with a tube!

 

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.

Stay in Touch

Information

210 W. Parkway, Suite 7, Pompton Plains, NJ 07444 ● © Collage Video ● Exercise Video Specialists ● Fitness Videos and Workout Videos ● 1-800-819-7111 / 201-464-4921 ● CustomerCare@CollageVideo.com

From Our Blog

  • Collage welcomes instructors Brook Benten & Aimee Nicotera to the shop!

    Exciting news! We're welcoming two highly qualified instructors that will help you crush your fitness goals, shake up your routine, and offer a new source of motivation!   Brook Benten, B.S. in Exercise and Sport Science from Texas State University. Masters of... read more

  • Two More Happy Yoga DVDs Coming to Collage Video

    Happy Yoga from Sarah Starr is designed to bring you the beauty of Mother Nature as you receive yoga's rejuvenating benefits, including flexibility, toning, clarity and balance. Want to learn more about Sarah? Visit her instructor profile here. These titles... read more

  • What is Callanetics? Is it for me?

    Some people swear by it. Some people have never heard of it. It’s Callanetics. Callanetics became a revolutionary method of exercise and gained international recognition for its speedy body-shaping results. Some of the noise behind Callanetics may have softened over... read more