I visited one of my favorite new spots, Circuit Works in Brentwood, for this week’s move. Here I am with the owner Raphael, whose favorite butt exercise takes the traditional squat and gives it a little extra leg. Do try this at home….

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There are some days you wish would never end…I experienced one of those last weekend when I was thrilled to receive a Lifetime Achievement Awards at the 30th Anniversary for the Samata Yoga Center.

It was wonderful to spend some time with my friend Larry Payne, internationally renowned yoga instructor (who wrote Yoga For Dummies, Yoga RX, and more). He’s done so much to bring the benefits of yoga to the masses, inspiring millions with his programs and teacher trainings. It’s a humbling experience to be honored by one of your heroes.

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As I mentioned, I spoke at the GlobalFit Worksite Wellness Summit last weekend in Philadelphia. The organization is outstanding and its mission is a powerful one: to help create a healthier world by affecting people where they spend most of their time - at work. But I’m writing today not to tout the many benefits of corporate wellness - although you can find some pretty jarring numbers on the effects of obesity on our nation’s economy in this article from the IDEA Fitness Journal (the $1.3 trillion cost of chronic disease, the fact that lowering obesity could lead to a gain in $254 billion in productivity, etc.).

Instead, I’m writing to make a confession. I misbehaved on this trip…meaning, I did NOT practice what I preach. I’ve always been a big believer that traveling does not have to kill your diet and fitness routine. It just takes a little planning ahead: Find out if there’s a gym in the hotel; throw some workout DVDs and resistance bands into your suitcase if necessary; pack some healthy snacks for the plane; and make sure to stay hydrated and get some quality rest.

I started off on the right foot. I stopped at Whole Foods en route to the airport to pack some of my favorite foods: curry chicken salad, raw kale with cranberries, steamed spinach, etc. I took them on the plane, got comfortable (ish) with my book, and let the snack cart pass me by. And there was a gym in the building. But I didn’t get a chance to use it. On Day 1, I had to be up at 5 a.m. to appear on a local morning show. The rest of the day was jam-packed with meetings and prepping for the next day’s events - by the time I made it back to my hotel room, I was completely wiped out. And Day 2 was more of the same - I was up at 6 a.m. to start rehearsing and getting dressed, and then off and running for the Summit.

So it’s true…me, the queen of “No Excuses,” used one of the oldest ones in the book: Not having enough time to exercise. Guilty as charged! But I’m also a big believer of getting right back on track after you’ve slipped behind a bit, and not beating yourself up when you skip a workout or veer off your meal plan. So when I took a train to New York to visit friends after the Summit, I decided not to use this weekend as a total “splurge vacation” (I’m already off course - why not go all-out?). But I also wasn’t going to try and “make up” for the lost time by severely restricting my food intake or overexerting myself with grueling workouts. I had to do what we all do, and take it all in stride. Saturday morning I headed over to take one of my favorite classes at Physique 57 - I came out feeling terrific, and it was just the “reset” button I needed to make up for lost time. –>

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I have a confession to make: I’m loving Mens Health magazine! Not just because of its blunt and catchy headlines (”Strip Away Bellyfat NOW!”) but because it gives its readers a refreshing dose of honesty that I sometimes find lacking in other publications. Mens Health encourages men to get comfortable in their own skin, enjoy life to its fullest, AND to push themselves in their workouts. Aren’t we female fitness buffs entitled to the same?!

Actor Jason Bateman graces the cover of the latest issue - FULLY clothed and looking cool-as-a-cucumber. When’s the last time you saw a female fitness model who wasn’t required to show skin? It’s an old story, but it seems like we’re still holding women to a different standard when it comes to representations in media. So when I’m in line at Whole Foods and catch a glimpse of Mr. Bateman, casual in jeans and a long-sleeved t-shirt, next to yet another woman in a sports bra, I can’t help but ask, “Still?! Really?!” –>

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This article from Time Magazine has been making the rounds lately - several people have sent it to me, waiting to see my reaction. And while I pride myself on keeping my cool under pressure, I’ll admit, this one got me a little steamed.

The piece takes one idea that’s been common knowledge in the health and fitness industries for years - the fact that, when it comes to weight loss, diet is more important than exercise - and inflates it, using out-of-context quotes and biased information in an article that left me asking, “Are the good people at Time out of their minds?!”

Let’s just tackle a few of the biggest issues in the piece that jump off the page. First, the notion that “exercise makes you eat more.” Theoretically, this is true. A workout gets your metabolism humming, and demands more calories to make up for the energy expended, and your body craves its fuel: food. The trick, of course, is to equip yourself with the knowledge and willpower to make the right choices when it comes to selecting that food. And what are we actually proposing here, anyway? Ceasing movement altogether so that we can starve ourselves? And let us not forget that exercise also provides something that dieting can not: muscle mass. Without it, we’re left with bad backs, weaker bones, softer bellies, lower energy levels, and lower metabolisms - leading to (you guessed it) weight gain.

Then there’s the suggestion that you can easily “erase” all your good efforts with one 150-calorie Gatorade right after your workout. It’s true - if you choose to down a sugary drink right after exercise, instead of something with a lower-glycemic index that will help maintain your energy levels - then, yes, you’ve essentially “un-done” your calorie burn for the day. But notice the key word here: Choose. It’s about choices. The article mentions that people who don’t go to the gym are more likely to walk instead of taking a cab - is that really the case? In my experience, the fitness-minded folks are the ones who usually choose to put in that extra effort. And note what the author says about “greasy burritos” - I challenge you to find any gym-rat who’s wasting their time on food like that. People who choose the lifestyle of health and fitness are simply more likely to stick with it - because exercise and healthy eating go hand-in-hand.

We all know that exercise helps ward off a host of frightening diseases and ailments, from diabetes to heart disease to depression. The last thing our ever-expanding world needs is some noise from the media that actually discourages people from moving. There are already too many excuses out there for not taking better care of ourselves (time, money, family, stress). Let’s not use this article as another one. Keep moving, everybody. –>

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It’s been such a thrill to be part of the launch of NextFit’s new Keychain Trainer. And this summer, I’m joining forces with the NextFit team for a worldwide tour to Get America Moving! We’re kicking things off this Saturday in Salt Lake City with our first “test group” - a brave and lucky bunch of folks who have committed to a 12-week weight loss program in which I’ll help them every step of the way, with diet, exercise, motivation, and of course, using this cool and revolutionary gadget known as the Keychain Trainer.

For those of you who won’t be able to join us this weekend, here’s a little “nugget” of wisdom that I’ll share with the group on Saturday - and you heard it here first. It’s about consistency. It’s one of the oldest rules in the fitness book: To get results, consistency is key. But as we all know, “sticking with it” is easier said than done. So what’s the secret to staying consistent, so that you can stay on-track to success?

1) Do the things you enjoy doing, and
2) Do them with the people you enjoy.

It’s no coincidence that both of those points contain the word “enjoy.” Fun and fitness shouldn’t be mutually exclusive - they should mix and mingle, so that you can enjoy a consistent, healthy lifestyle for years to come!

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Try crunching these numbers: one pound of muscle on your body burns about 30 to 50 calories a day. A pound of fat only burns about 3!

Click here for the “move of the day”: a heart-pumping fat-blaster that works your legs, abs, and back - all in less than two minutes.

For more fun clips and awesome tips, check out my “Never Say Diet” Community Challenge. It’s a a six-week program that connects you with leading experts who provide daily advice and motivate you to reach your goals, featuring interactive tools and a strong community of women offering suggestions and support to help you stay focused and on track. –>

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All right, I confess: I’ve been known to enjoy a cup of green tea every now and then (read: every day). So whether you’re a tea-lover or a java junkie, if you can’t imagine charging up for the New Year without a hit of caffeine first thing in the morning, don’t worry: I’m not telling you to quit now. And yes, studies have shown that coffee and tea both have antioxidant properties and may provide a host of other health benefits when used in moderation.

So I’m not insisting that you go java-free. But if you’re concerned about finances and/or your waistline - which these days should include, oh, everyone who’s reading - it might be time to change your routine. If you’re standing in line every morning to order a fanciful, whipped and flavored concoction at your favorite coffee shop, chances are good that you’re spending an extra $30 to $40 a week, not to mention a heap of hidden calories, fats, and sugars. My recommendation? Invest in a pound of fine coffee or some nice tea that you’ll enjoy brewing from home each day. It’s a much cheaper way to feed your habit without feeding your gut. –>

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I have a practice of trying to meditate at least a little bit, every morning and night. The idea of sitting down and just being present with yourself - letting thoughts come into your mind, and allowing them to drift away without judgment or attachment - is very powerful. Even doing this for a few minutes can be quite a feat: trying to “quiet the mind and create a stillness like a smooth lake.” I was talking to a girlfriend today, who’s been trying to get into meditation for years, but every time she sits down to do it, she either falls asleep or is so restless that the attempt seems futile.

Quieting the mind serves a million different purposes, but when it comes to eating, the big payoff is that, when you quiet your mind before you eat, and you get mindful of what you’re doing, you’re less likely to overeat and more likely to give yourself the room to enjoy and digest your food, and to really let it nourish you. Sometimes it’s not hunger that causes us to reach for that bag of chips - it’s the endless “chatter” in our heads, which, when can lead to binge eating, and countless extra calories that you don’t even remember putting in your mouth. –>

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The #1 question I get from people when they come up to me on the streets is “Kathy, how do I get rid of my midsection?” Of course, terms used to describe the midsection have ranged from “tummy” to “belly” to “love handles” to “muffin top.” Whatever you want to call it, I think it’s become a national preoccupation. Because every time you zip up your pants or put on a skirt, you’re confronted with that part of your body.

Although I always tell people that the only way to work on flattening their stomachs is to burn the fact and tone the muscle. The fatburning can come from cardio activities (running, cycling, hiking, rowing, etc. - the more the better). The toning, there’s a variety of approaches - five in particular that I subscribe to: The classic crunch, the Pilates series of 5, stability ball training, standing ab crunches, and functional core training. You can try all five of those approaches when my Tummy Trimmers DVD is released in December. In the meantime, you can check out my Matrix Method: Ultimate Sculpt DVD for a great functional/sculpting workout.

But an overlooked aspect of having a flat stomach is how well we’re digesting and eliminating. To be very candid, if you’re not going to the bathroom on a daily basis, and don’t have proper elimination, you’re going to feel bloated and your stomach is going to be distended. So if you’re interested in the inner workings of your body, and how to keep it functioning properly, keep reading.

Last week I went to see Dr. Howard Young, president of Tummyssage. It’s a holistic detoxification center in LA’s Koreatown. On the advice of a friend, I scheduled an appointment for a 40-minute tummy rubdown. Not knowing what to expect as I drove down Vermont Avenue, I had a little anticipatory anxiety. So Dr. Young put me on a table and started kneading my belly - starting with a gentle motion that would get progressively deeper as he worked in and around my belly. There were gurgling sounds, but it was actually not an unpleasant experience.

During the process, he explained how toxins pollute your body and bloodstream when your elimination is slow - and that toxicity can lead to a list of chronic diseases, from heart pressure to diabetes to cancer.

So why did I do this? I like to be a guinea pig (within reason) for new approaches to health and well-being. I must say that yes, it did indeed help my elimination - big time. But at the end of the day, what Dr. Young and Tummyssage is all about is getting enough fiber in your diet so that you have a speedy transit time when it comes to the food in your body. That means 25-35 grams a day. There’s one study that shows that when you take in 35 or more grams of fiber, you absorb 200 LESS calories a day, which is a plus for anyone trying to lose weight.

So just a reminder to sprinkle a little extra flax on your cereal, and eat a variety of whole grains, fruits and vegetables. Fiber is important - with or without a Tummyssage. –>

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