Fit Forever with Kathy!

1 Simple Way To Burn Calories Hours After Your Workout

by Kathy Smith

You probably have heard of the “afterburn effect,” or how some exercises can help you burn calories for hours after your workout (if not, it’s time to learn!).

The question is…which exercise will best power-up your post-workout afterburn?

Well, it all comes down to oxygen.

Simply put, exercise afterburn, also known as EPOC (excess post-exercise oxygen consumption), is the number of calories that are burned after your sweat-session is over.

Not to get too technical, but while you’re exercising, your oxygen consumption increases, allowing your body to support its energy needs. Your body then requires extra oxygen to to your muscle tissues following vigorous exercise. As you exercise harder, you’re not taking in enough oxygen for aerobic metabolism, so your body requires extra oxygen to your muscle tissues. EPOC represents the replacement of the oxygen stores that were depleted during your intense bout of exercise workout.

Basically, you want to find an activity that allows your body to work at 75-90% of its maximum level for short periods of time.

Walking intervals allow you to torch extra calories during and after your walk.

While on your walk, expend regular periods of short bursts of high-intensity intervals.This means that after walking at a regular pace for 3 minutes, amp up your intensity to 75-90% of your capacity for 1 minute. This method  is an easy way to blast calories and torch fat for hours after your workout! For example, your walk may look something like this:

• 5 minute Warm-Up Pace
• 1 minute Anaerobic Interval - For one minute, walk as fast as you possibly can! On a scale from 1-10, you should be pushing yourself from a 7-9.
• 3 minute Recovery Interval – Walk at a comfortable pace
• 1 minute Anaerobic Interval - The word “anaerobic” means “without sufficient oxygen.” Anaerobic exercises are more intense but of shorter duration. They quickly push you past your aerobic threshold, leaving you breathless. 
• 3 minute Recovery Interval
• 1 minute Anaerobic Interval
• 3 minute Recovery Interval
• 5 minutes Cool-Down Pace

With interval walking, there’s absolutely no boredom factor! Not only will you be on your way to a lighter and leaner you, but  you’ll also be burning calories after you unlace your workout shoes.

My new DVD, Fat Burning Walking Workout, is the easiest way to walk away the pounds!

Kathy

The ULTIMATE Pre-Bed Meal (Try This Tonight!)

by Kathy Smith

My good friend and top nutritionist Joel has let the cat out of the bag on what is undoubtedly the BEST pre-bed meal.

As I’ve discussed several times before in my newsletter articles, it is not necessary to avoid eating in the evening hours to lose flab. In fact, the right night-time meal can often positively affect your results and recovery from exercise by feeding your muscles with quality nutrition as you sleep.

The trick, as always, is choosing the RIGHT foods before bed, and knowing which foods those are. Here are Joel’s general “rules” to creating the ultimate pre-bed meal:

1. Avoid carbs and insulin.

Because consuming carbohydrates will result in a significant insulin release (which will in turn put the breaks on fat-burning), carbs are ill-advised for a pre-bed meal. Carbs are also much more easily stored as fat in the evening hours when metabolism is naturally slowing in preparation for sleep. Besides, you have very little opportunity to burn off that energy when consuming carbs at night — sleep isn’t a very calorically expensive activity!

In addition to carbs, certain animal proteins have been shown to yield a significant insulin response as well, such as red meat and certain fish. While these protein foods are OK for a pre-bed meal, there are better choices, like those mentioned below.

2. Choose slow digesting proteins.

Slow digesting proteins, like white meat proteins such as turkey and chicken, are great night-time meal choices as they digest slowly and fail to produce a significant insulin response.

Another great choice is the milk protein casein, found in cottage cheese. Casein coats the stomach, digests slowly, and provides quality nutrition to your muscles over several hours…very ideal as a pre-bedtime protein source!

3. Add fat.

Quality, healthy fats such as nuts, oils, and nut butters are great additions to a pre-bedtime meal as they will help to further slow gastric emptying and digestion while increasing fullness and satiety so you don’t wind up snacking all night long.

Just follow these 3 simple rules for night-time snacking (slow digesting protein, low carb, add fat) and you’ll be in great shape…give it a try with an evening snack tonight!

Kathy

Flatten Your Tummy in 5 Mins a Day

by Kathy Smith

Crunches, crunches, crunches!

What if everything you’ve ever learned about toning your tummy is wrong? 

Studies are continuing to show that the secret  to strengthening your core and tightening your tummy is about doing the right exercises…not spending doing traditional crunches.

In today’s blog, I've developed a science-based ab routine to help you create the abs you want in only 5 minutes a day! I’ll show you the exact exercises to lose fat and inches around your waistline, tone up your abs, and increase your confidence!

Here’s how to do it: Repeat each move for 30 seconds. Repeat twice.

Cannonball

What it does:

• This move is sometimes called the ˙banana,” because of the slightly-curved line your body forms at the start of the exercise. But no matter what you call it, this full-body core-strengthener is a surefire way to fire up the entire abdominal wall.

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.

Beginners:

• Start by doing this move just one leg at a time. Resting your left leg on the floor, perform the move as described above using only the right leg. Do 10 repetitions and repeat on the left side.

Advanced:

• At the top of the move, when you’re in ˙cannonball” position, wrap your arms around the shins. The objective is to find your balance point. To do that, you need to strongly engage your core muscles when you hit the top of the movement. Coordinating the arms and legs to hit that balance point is the challenge. 

 Ceiling Stap

Here’s 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).

Forearm Plank With Swivel

1. Start in plank position, but this time, rest on your elbows instead of your hands. Be sure to keep the shoulders depressed back and down and the neck nice and long throughout the movement.
2. Keeping your abs engaged, slowly swivel the hips underneath you to the right. Feel your obliques driving this motion as you swivel to the other side with a slow, controlled motion.

Kathy

Are You At Risk? Secrets About Your Heart That You MUST Know

by Kathy Smith

February is American Heart Month…a personal subject for me. And this Friday, look for me on Fox News in Utah shouting from the rooftops for all women to GO RED, and raise awareness of heart disease. 

When I was 17, my dad died of a sudden heart attack. Needless to say, it was devastating, and one of the few effective coping mechanisms that I found for the pain and confusion I experienced was running. It was therapeutic for me; after my runs, I’d feel like some of the weight on my shoulders had lifted.

Over time, the fog began to clear and life began to feel more manageable. And my love of fitness and its powerful effect on our lives was born. But there was another important consequence that resulted from losing my dad. I became acutely aware of the importance of heart health, and the active role we can play in protecting it.

The numbers are tough to digest: 42 million women in the U.S. are currently living with or at risk for heart disease; 1 woman dies every minute from cardiovascular disease; and 64% of those women had no previous symptoms. But all women face the threat of heart disease.

Did you know that women’s heart attack signs may be different from men’s? In fact, many female heart attack survivors report absolutely no chest pain.

Some of the warning signs include:

• Jaw pain
• Abdominal pain
• Pain in one or both arms
• Cold sweat
• Sense of foreboding
• Shortness of breath
• Chest discomfort

But here’s the good news: cardiovascular diseases can usually be prevented and even reversed. 

The greatest advice in our education is that heart disease can be virtually eliminated by controlling three factors:

1. Cholesterol
2. Smoking
3. Blood pressure

In other words, what we put into our bodies and how we move them are the greatest weapons in our battle against this #1 killer of women.

Kathy

11 Essential Foods To Lose Weight Fast

by Kathy Smith

Proteins play a key role in your ability to lose weight, plus it helps keep you satisfied, build muscle mass, and boost metabolism. And, they’re the most important nutritional element for molding your body into the shape you desire. Proteins are broken down by the body into amino acids, the “building blocks of life.” They repair and rebuild muscle tissues, grow hair and nails, create enzymes and hormones, and maintain the health of internal organs and blood.

That being said, here are your best bets when it comes to high protein foods that will assist in weight loss:

Eggs

Eggs are the perfect protein! One large egg adds 6 grams of healthy protein to your diet. And remember, they’re a great on-the-go food. You can hard boil a few eggs at the beginning of the week, and easily grab them in the morning. Eggs are not only high in protein, but they also include small proteins of many essential vitamins and minerals.

Lean meats

You can get 16-20g of protein in different selections of lean meat, like ground turkey, beef and chicken. Try to choose the cuts of beef that are lower in fat, and limit your serving size to 4-6 oz per meal depending on your weight and activity levels.

Fish

Tuna, salmon, halibut, tilapia and anchovies all contain between 26-29 g of protein per 4 oz serving. Salmon and other types of cold-water fish are not only packed with protein, but contain heart-healthy omega-3 fatty acids.

Milk

One glass of milk gives you 8 grams of protein. If you’re lactose intolerant, try unsweetened soy milk which has apx 8 grams of protein per serving. A good way to incorporate milk into your diet is by adding it as a base to your protein shakes.

Yogurt

When it comes to yogurt, you can get the most protein if you opt for greek style yogurt. This thick and creamy bowl will provide 16 g of protein in a single serving size. Top with walnuts or berries to add in even more nutrients.

Cheese

1 oz of cheese will give you the same amount of protein as 1 oz of chicken. But keep in mind that the calories in cheese can add up quickly…since it includes 100 calories per ounce.

Beans and legumes

1/2 C cooked kidney beans will give you the same amount of protein as 1 oz of lean chicken or cheese. And the good news is the beans can be added to soups and stews.

Low-fat cottage cheese

One of the winners when it comes to protein content is cottage cheese! Only ½ C will give you 14 g of protein.

Lentils

½ C will give you 9 g of protein. There are several types to choose from, and they are sold in many colors. This healthy legume has helped aid in the reduction of cholesterol as well as lowering risk of heart attack and stroke.

Nuts

1 oz of nuts contains 7 g protein. Sprinkle almonds or walnuts on your salads, or take a handful in a baggie for an afternoon snack.

Vegetables

If you opt for protein veggies such as spinach, chickpeas or broccoli, you’ll enjoy 6 g of protein per 1/2 cup serving. If you want more protein, eating larger portions will do the trick. Since plant proteins are incomplete proteins, meaning they don’t contain all of the essential amino acids, combine them with a whole grain to make sure you’re getting a complete protein.

As you can see, there’s a lot of ways to meet your protein requirements throughout the day. Try eating a variety of foods to receive not only protein, but a variety of vitamins and minerals that are packed into these nutrient dense foods.

I’m heading to Tampa, Florida this weekend for a summit and workshop. Thank you for all of your support, and thank you for taking the time to read this blog. And, thank you for commenting! By the way…what’s your favorite protein? And, what kind of recipes are you looking for (breakfast, lunch, dinner)?

Kathy

Three Tips to De-Stress Your Life

by Kathy Smith

We’re all looking for a way to de-stress. With the economy, kids, relationship and career woes, stress is simply a part of life for all of us. Stress relief, however, often seems out of our reach.

When we experience anxiety, our body releases the hormone adrenaline (which increases energy, blood pressure, and heart rate) and cortisol, a complex alarm system that increases the release of sugar into the bloodstream, which of course can lead to weight gain. In our everyday lives, these hormones are not good for our bodies.

But now it’s time for the good news. There are a few simple steps we can all take to de-stress and decompress:

1) Simplify Your Stress Away. When it comes to de-stressing, we can’t underestimate the power of clearing the clutter. That might mean literal clutter: You don’t have to be a feng shui expert to know that cleaning up your physical space (at home and at work) doesn’t just look neater – it affects the way you feel, and makes it easier to take on new tasks.

And you can de-stress by cleaning up metaphorical clutter, too – whether that means simplifying your schedule by saying “no” to some things, or eliminating toxic relationships from your life. We all have the ability to start de-stressing now – we simply have to take the time to do it.

2) Have a BLT. Next time you need a quick de-stresser, try my Breathing Listening Technique. Close your eyes (unless you’re driving – which of course is a whole other source of stress). And take a long, deep inhale on a count of six. Now Hold your breath for six counts and listen to the sounds around you. Try and name them: An air conditioner. A dog barking. A car honking. Then, slowly exhale. Repeat this cycle six times, and you’ll be amazed at the results.

3) Get moving. When we exercise, our brains are bathed in dopamine and serotonin, chemicals that improve mood and actually help us de-stress and relax. I’ve always found that cardio lifts my spirits, resistance training boosts my mood and sense of well-being, and yoga, of course (the ultimate de-stresser) makes me calm and centered.

Remember, we all have stress in our lives. The trick is in how we handle it.

Kathy

5 Sneaky Ways To Tighten Your Backside

Put your rear into high gear, and work your way towards a “Brazilian Butt!” Instead of wishing those extra pounds away, now you can tighten and tone your backside with  5 sneaky tricks designed to work the muscles from every angle to give you the best lower-body ever!

Trick #1: Go Deep in Your Lunges!

When doing a lunge, lower your body until your knees are at a 90 degree angle. For increased effectiveness in your lunges, also try out these four tips:

• Keep your shoulders over your hips
• Slightly bend your back knee
• Keep your front knee in alignment with your front toes
• Feel your weight in your front heel as you push yourself to standing

Practice your 90 degree angle with this move: Lunge With Tricep Kickback

What it does:

• This version of the lunge is an excellent sculptor for the glutes, quadriceps, hamstrings, triceps and core. This is a true functional move because it combines so many muscle groups in one movement.

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.

Trick #2: Be Fit For A Royal With The Curtsy

There’s nothing old-fashioned about this curtsy! The curtsy squat is one of my go-to moves because it targets the quads and outer thighs. Try the curtsy squat below to take the glute-and-leg toning action of a squat while adding a core balance challenge that sculpts the shoulders and obliques.

How to do it:

• Rest dumbbells on your hips as you place your left foot behind you. Instead of stepping directly back, the left foot should move diagonally back, with the back knee bending down directly outside the right foot.
• Fire up the core muscles as you squat down with the right leg, feeling the emphasis on your right glute (weight placed firmly in the right heel) as the left foot lightly supports you.
• As you return to standing, bring the left foot forward, landing with a wide stance.
• Punch the right hand across your body, toward the left wall, allowing your right foot to rotate as your torso twists to the left, engaging your right glute.

Beginners:

• Remember, it’s best to master the form of the exercise before adding the resistance challenge of dumbbells.

Advanced:

• Keep the majority of your weight in the front foot, especially the heel, and use the back foot mainly for balance.

Trick #3: Go Wide!

To tighten your backside, squats are key! Switch up your routine by changing the width of of your squat to a wider stance. This simple change is an all-around lower body tightener, working the glutes, hamstrings, and quadriceps, as well as the inner and outer thighs.

Try this move: Sumo Squat With Cross-Chop

How to do it:

• Take a wide stance with your toes turned slightly out, holding dumbbells pressed together at chest level.
• Lower down into a sumo squat, making sure those abs are engaged, weights hanging straight down in front of you.
• As you push back up to standing, feel the inner thighs, glutes and core muscles working together to control the movement.
• At the same time, bring the weights toward your chest with a bicep curl.
• Rotate to your right: Keeping your wide stance and core engaged, feel your weight planted in the right foot and let the left foot pivot as your torso rotates to the right. You should feel as if this entire movement is driven by obliques.
• Bring the weights down toward the ground in a controlled chopping motion, just behind your right hip. Squeeze your left glute as you chop.
• Curl the weights back toward the chest as you rotate the torso back to your starting position.

Trick #4: Shift Your Weight

When performing squats, proper form should be in the forefront of your mind. Squatting with good form can make the difference between fast, safe, and great-looking results, and frustration (and sometimes even injury). To get the most benefit from your squat, always remember to shift your weight into your heels and slightly lift your toes off the floor.

Here’s how to do a perfect squat:

1. To begin, grab a chair and position yourself in front of it.
2. Sit down, just brushing your butt on the end of the chair and stand back up.
3. Repeat and keep your knees and weight back
4. The further and lower you get down in the squat, the more you’ll feel it in your butt.
5. Click here for a video demonstration

 How to do it:

• Standing with feet hip-width apart, stabilize the midsection and imagine knitting the ribcage in by squeezing your abdominals throughout the movement. Squat down as if you’re going to sit in a chair behind you, sinking the hips back and keeping the knees parallel to the toes. With your weight in your heels, use your glutes and core to push you back up to standing.
• As you stand, reach your arms up over your head and lift up on your toes.

Beginners:

• Remember, your core is your center of gravity. By stabilizing your trunk muscles during the squat, you maintain your balance, preventing you from falling backward or forward. Start by mastering the form, slowly and purposefully, before adding toe lifts.

TRICK #5: Add Resistance!

One of the most basic ways to tighten your backside is by weight training. There are various ways to create resistance, one of the most familiar is with resistance bands, like ankle cuffs. Ankle cuffs help provide increased results in less time, and they can fit in your suitcase or underneath your desk.

Try this move to firm up your glutes and hamstrings:

How to do it:

• Attach ankle cuffs to your legs and position one arm lightly onto a chair for balance
• Lift your left leg behind you, heel pointed toward the ceiling.
• Bring the leg back to center, trying to not let your foot touch the floor.
• Repeat.
• Remember to squeeze your glutes!

Challenge Your Workout In 2015!

by Kathy Smith

Kathy

4 Tiny Game-Changers To Help You Lose Winter Weight

by Kathy Smith

1. Consider Your Past Habits

You’re sitting on the couch with your friends and family watching television when a bag of salted chips comes your way. You ask yourself, “Should I have one?” You know that each chip is only about 10 calories, and that isn’t much. This is when you need to recall previous times you were in the same situation. Did you eat just one? If you didn’t — and you ate half a bag, which is 600 calories, then the best decision today is to pass the bag to someone else.

2. Detach Mood From Food

Sometimes when you’ve had a really bad/stressful/exhausting/boring day, you arrive home and all you want is to eat a pint of ice cream and a bag of barbecue potato chips. Sound familiar? Sometimes eating is not about hunger. Mood eating is one of the most overwhelming issues for any weight-conscious person. We often turn to comfort foods for reasons other than fuel, and distinguishing the physical need from the emotional need — especially in the heat of the moment — can be one of the hardest things to do. Boredom, loneliness, anger, sadness, anxiety, frustration, and fatigue are all controlling emotions. The key is to strike a balance between knowing what you eat and understanding how you feel.

3. Make Your Home A Healthy Environment

Your environment should support your healthy eating habits. Create a positive energy in your kitchen with how you stock and organize it, just as you create a certain energy in your home with your choice and placement of furniture. Start by doing an inventory of your kitchen, then discard items that don’t fit your healthy lifestyle and may sabotage your weight loss goals.

4.  Go for the gold (and red and green)

I always tell people that the key to grocery shopping in a way that maximizes micronutrients is to stick to the perimeter. A typical supermarket layout has central aisles filled with packaged foods– the cookies, the crackers, the sodas and chips. These are, of course, the foods highest in sugar, trans fats and preservatives – and largely void of any of the micronutrients our bodies are really cravings.

Look to the perimeter, however, and the scene completely changes. Suddenly you’re faced with a rainbow of colors: The stunning scarlet of fresh tomatoes and strawberries. The gorgeous green of kale, spinach, cucumbers and celery. The deep purple hue of eggplants and grapes. The summery orange of tangerines and bell peppers.

When you’re eating vegetables and fruits that are packed with color, you’re filling your body up with disease-fighting plant compounds. If you need a fun way to amp up your veggie intake, turn your eating habits into a little game, and designate each day of the week to a color. Mondays are red, Tuesdays are yellow, Wednesdays are green, and so on. So on Monday, pack a sliced red pepper or grapefruit in your bag to snack on throughout the day.

What little game changers are on your New Year’s Resolution list? Tell me in the comments below.

Here’s to your health!

Kathy

Is Yoga A Good Way To Lose Weight?

The answer might surprise you.

I get asked all the time, “Does yoga help you lose weight?” Well, it all depends on the type of yoga you’re doing. There are slow, fluid classes that are more about stretching, and there are other classes that are more about power, speed and strength. All yoga is beneficial to your health and your mind, but which style you choose will determine how many calories you’ll burn.

If you’re looking to lose weight with yoga, here are 3 reasons why it’s a good idea to start today:

To burn the most calories during yoga, pay attention to the labels! “Vinyasa Flow” classes earn 3 times as many calories than traditional “Hatha” yoga!

It’s a fact — yoga burns calories. To burn the most calories, find a yoga class that focuses on strength, fluidity, flow or power. Typically, these classes will be called “Vinyasa Flow” or “Power Yoga.” When you choose these classes, you’ll not only burn calories, but you’ll also increase your heart rate throughout the class. You can burn up to 597 calories in a Vinyasa Flow class, and only 189 in “Hatha” yoga, a term that describes a class that’s more relaxin and focuses on flexibility.

To reduce your caloric intake throughout the day, take mindfulness off the mat and into your life. 

Research shows that the mindfulness side of yoga has a strong correlation with weight loss. This is because the mindfulness that you practice in yoga is carried on into your daily life. The stillness of being in the moment will help you make healthier decisions throughout the day, especially when you’re faced with a choice like, “Should I have a brownie or should I have some strawberries?” Making decisions like this become easier when you practice yoga, because you’ll learn balance, confidence, and relaxation so you can stay in-the-moment and make decisions that are beneficial to your health.

To burn more calories after class, perform strength-training poses.

Yoga helps develop strength. Some yoga poses require you to hold your own body weight while using your breath. While you’re bearing this weight,  you build muscle in your entire body…from your arms to your core to your calves! As you gain this strength, everyday tasks (like running up a flight of stairs) become a little easier. This increased muscle mass will help you move more efficiently throughout the day, which helps burn extra calories!

Remember, yoga will not only help you lose weight, it will improve your balance, strength, coordination, flexibility, cardiovascular health and physical confidence. It’s a must for anyone suffering from aches, pains or too much tension, or if you’re looking to drop a few pounds. Here’s to your health!