As part of Lifetime’s “Stop Breast Cancer For Life” campaign, I wanted to share this petition with you. In just a couple of clicks, we can deliver the signatures we need to advocate the vital bipartisan Breast Cancer Patient Protection At in Congress.

Click here to sign the petition….and if you’re a patient, or have a loved one who is, check out my dear friends Nina Montee Karp & Joyce Ostin’s inspirational and educational new DVD, Breast Cancer: The Path of Wellness & Healing. –>

Bookmark to:

How much, or how little exercise makes a difference each day? Are workouts really cumulative? Whether you’re struggling to lose weight, prevent diabetes, or simply make fitness part of your daily hectic schedule, these questions have probably crossed your mind.

During the creation and launch of my Project You: Type 2 program, I’ve come across some pretty staggering research. I urge you to check out this terrific series of webcasts offered by the American Diabetes Association. It includes a presentation by Stanford University scientists from the ADA’s Scientific Sessions last year and covers recent discoveries about exercise, insulin resistance and diabetes.

Once again, this proves that some activity is always better than no activity. If you’ve been sedentary and need to start small when it comes to exercise, by all means, do it. As the ADA’s studies reflect, it could save your life. –>

Bookmark to:

I got such a kick out of finding my ‘Project You: Type 2′ program mentioned in People.com’s “BodyWatch.” It’s the section of the magazine and website that shows you how to “look fab like the stars.” So needless to say, I was pleasantly surprised to find myself in the company of Beyonce Knowles, Ellen DeGeneres, and Portia deRossi! –>

Bookmark to:

You’ve heard me talk about my passion for fighting diabetes (did I mention how thrilled I am to have partnered with the American Diabetes Association?), especially as it relates to the health of our bodies. But over New Year’s, I was in Philadelphia for my QVC appearance, and I ran across this fascinating piece from the New York Times.

The article gives us one more reason to cure this epidemic: It doesn’t only damage the body; it also affects the brain. Spikes in blood sugar, and the insulin rush that follows - a process all too familiar to those living with diabetes - take a serious toll on our cognitive skills. Studies show that poor glucose regulation actually weaken our abilities to form new memories.

One line in this piece particularly stood out to me: Since glucose regulation is improved with physical activity, Dr. Scott Small, associate professor of neurology at Columbia University Medical Center, says, “We have a behavioral recommendation — physical exercise.”

So there it is: yet another reason to get moving. To learn a little more about the importance of diet and exercise when it comes to fighting this deadly disease, check out this episode of the Woman’s Day radio show. The host, Barbara Brody, dedicated the entire episode to discussions on diabetes, and interviews Dr. Richard Bergenstal of the American Diabetes Association and me. –>

Bookmark to:

Whether I’m doing an interview to promote a new video, or bumping into an old friend in line at the grocery store, I’ve been asked the same question for years: What is MY exercise routine? Do I pop in one of my own DVDs every morning? Do I run down the street with ankle and wrist weights?

So I guess I’ll set the record straight, even though this is always a tough one to answer, because my workouts change depending on what video I’m prepping for. So if I’m about to shoot a Latin or Boxing workout, I’ll train for six months in that particular discipline. But in general: endurance, strength, and relaxation are the cornerstones of my week.

For endurance, I like to walk and hike. I’ve always been drawn to the mountains, and my family vacations in Sun Valley, Idaho, where I typically climb a few of the higher peaks while I’m there. I also summitted Kilimanjaro this past year, which has been a lifelong dream. To train for these climbs, I hike with friends in the Santa Monica mountains a couple days a week.

For strength training, I’m into functional training using free weights for integrative, full-body movement two days a week.

I round out the week with yoga and pilates for relaxation as well as body alignment. I take an ashtanga class that focuses on balancing poses, including hand balances. My goal this year is to achieve a full handstand without a wall. The pilates reformer has been a lifesaver in helping me strike a balance in all of these categories by strengthening my core. –>

Bookmark to:

I’m getting ready to shoot two videos for LionsGate this week. With over 40 under my belt, you’d think I could do this in my sleep. But for every production, it never fails: as it approaches, a little bit of fear sneaks in. My favorite mantra when this happens? “Feel the fear and do it anyway.”

It happens to all of us. So when it comes to fear, we’re all in it together. You can let it immobilize you with all the negative chatter, whatever that may be for you: “My thighs will never be thin enough, I’ll never lose weight,” etc. Or you can shift your concentration to good old GRATITUDE. It may sound new-agey, but making a list of what you’re really thankful for in life creates positive energy around whatever you’ve got ahead of you.

I’ve learned that the best medicine to conquer that little voice of self-doubt is - you guessed it - a great workout! If I go for a good hard run or do an intense strength training session, I come out feeling empowered and ready to face the task at hand. So now when that anxiety creeps in, I try and take that sensation and use it as an opportunity to get motivated and move forward. Besides: perfection is WAY overrated. Try some gratitude. If that doesn’t work, try a really invigorating workout. Fear won’t stand a chance.
–>

Bookmark to:

Kathy’s photo graced the cover of USA Today on July 3rd. The article covered her recent appearance a the IDEA Health & Fitness Association’s 25th Anniversary Celebration.

To view the full article, click here:

–>

Bookmark to:

You’ve heard me talk about the VibraFlex before…one of my favorite new fitness “toys.” I recently shot a video for the home version of the VibraFlex, and am still loving it.

Don’t just take my word on it. There are studies to support the use of this product, including the two recent ones that came out below.

But beyond the science behind the product, here’s what I love about it. I love jumping on it to wake myself up either first thing in the morning, or in the late afternoon when I’m feeling a lull. It gives me a jolt of energy, increases circulation, makes me feel alert and ready for action. I also love to see expressions on the faces of my friends and family when I ask them to step on and try it - watching their faces as they feel this unfamiliar rush of sensations can be a real riot.

Training on this device has been an eye-opening experience. It increases tone and stability, and helps prevent osteoporosis. (And an added bonus that you might not read about in the studies - it helps keep you regular!)

***

The Latest Scoop on the Hottest Tool in Fitness: Vibration Exercise

In two separate studies, both published this past May, exercising while standing on a vibrating platform has been shown to positively affect metabolism.

In the first study, researchers set out to determine how strength training on a vibration plate would affect glycemic control in type 2 diabetics. Forty adult type 2 diabetics participated. Researchers assessed fasting glucose and hemoglobin at baseline and after 12 weeks of training. Although fasting glucose was unchanged following training in both groups, both maximal glucose concentration and hemoglobin decreased significantly in the vibration exercise group. Hemoglobin actually increased in both the strength training only and control group. Vibration exercise has previously been shown to increase strength with less volume and at lower relative intensities of exercise. The authors suggest that the low-time commitment may encourage type 2 diabetics to incorporate exercise into their disease management program.

The second study, published in the Journal of Strength and Conditioning Research reported greater energy expenditure and perceived exertion without subsequent increases in heart rate for Vibration Exercise compared to controls: in this case, lower actual effort increased results.

Seventeen college-aged men physical activity participated in 2 exercise protocols; one consisting of a half squat and a second consisting of a half squat with vibration. Researchers measured energy expenditure, respiratory exchange ratio, perceived exertion, and heart rate at baseline, during exercise, and short-recovery conditions.

These findings suggest that individuals seeking weight loss via body fat reduction, along with muscle hypertrophy, would benefit from training on a vibration platform.

Baum, K. et al (2007) Efficiency of Vibration Exercise for Glycemic Control in Type 2 Diabetes Physical activity tients. International Journal of Medicine and Science. 31(4): 159-163.

Da Silva, M.E. et al (2007) Influence of Vibration Training on Energy Expenditure in Active Men. Journal of Strength and Conditioning Research. 21(2):470-475 –>

Bookmark to:

In my forthcoming book, muscle gets all the attention. And for good reason: Muscle is a high-maintenance tissue. It’s metabolically active, a pound of which burns approximately 35-50 calories a day (versus fat that uses only two to five calories per pound). But I often find that sometimes these numbers don’t sound impressive and fail to have an impact. After all, what does burning 35 to 50 calories per pound really mean when it comes to the weight and health of the body? It’s time for a new outlook.

This past week I was reviewing a manuscript by Dr. Sheldon S. Zinberg, who puts this concept into brilliant perspective: Three pounds of muscle can burn 9,000 calories a month. So adding three pounds of muscle means that you could lose about 30 pounds a year without changing your diet at all.

That’s pretty amazing. I think that math says a lot about the value of muscle and why it’s so important to maintain and build as much lean muscle as possible. The amount of lean muscle mass you carry relative to the rest of your body weight is a huge factor in whether your metabolism is going at 50 miles an hour or 500. This also translates to being able to retain your youthful shape and vitality. Because the aging process is degenerative, causing us to naturally lose muscle mass and strength over time, we can take control of it by continually nourishing and preserving that lean muscle mass and strength. It’s quite inspiring to know that building just three pounds of muscle (which you can do easily through strength training: my Lift Weights & Lose Weight Bundle will get you started) can help you shed 30 pounds in a year without any deprivations or restrictions in the kitchen.

People forget how powerful muscle is in our bodies as a common denominator to overall health. Bone, for instance, is directly linked to muscle because it provides the attachments that allow skeletal muscles to cause movement. This is why strength training is so important; the muscles you engage when you lift a weight puts pressure on your bones, essentially forcing them to get stronger and stave off the brittle-bone disease osteoporosis. Skeletal muscles in particular play a significant role in multiple body functions. They are what permit us to move, make facial expressions, write, talk, sing, chew, swallow, and breathe.

In fact, take a moment to consider the body parts that rely on our ability to move muscles: muscle action pumps lymph through lymphatic vessels as part of our immune system; hormones in our endocrine system help increase blood flow to muscles we engage in physical activity; breathing depends on muscles, which provides oxygen to the body’s cells; digestion happens through the action of muscles to move food down the tract and absorb nutrients; muscle activity in the skin allows us to release heat and maintain our temperature; we maintain our posture and produce body heat through muscle. And let’s not forget the most important muscle of all: the heart. It’s the primary means we stay alive, as it continually delivers oxygen and nutrients to cells while helping to remove waste products. A recent study has even found that loss of bone density may be an even better predictor of death from atherosclerosis (hardening of the arteries) than cholesterol levels. Something to think about in terms of preventing disease. If we view the muscular system as an organ in itself upon which other systems rely, we can then understand why it’s so important to keep it well nourished and maintained.

I like to start my Mondays with just one thing to bear in mind all week long. In this upcoming week, see if you can make muscle your focal point. When you get active or plan out your meals for the day, think about what will support your muscles and preserve their vitality. Begin to sense how every decision you make (donut or oatmeal? lunchtime walk or Internet surfing?) ultimately determines how you will look and feel in all of your tomorrows. Yet another way to view it: Imagine being 30 pounds lighter at this time next year with just one simple secret: adding three pounds of muscle. You’ll watch unwanted fat disappear and the added muscle will show up in a new toned, and sculpted you.
–>

Bookmark to:

The New York City marathon is over, but the debate about exercise and pregnancy most certainly is not. When Paula Radcliffe, the British distance runner who holds the world record in the women’s marathon, crossed the finish line on November 4th for the win—nine months after giving birth to her son—people started talking. Numerous articles have since appeared in various journals, including a few in The New York Times, discussing the ongoing debate: how much is too much when it comes to exercise and pregnancy? Obviously, Paula continued to run during her pregnancy and transitioned into training mode just days after giving birth.

My babies are young adults now, but I recall that uniquely special time period when I was pregnant as though it were yesterday. It was an exciting experience and like many expecting moms, I happily responded to my cravings and listened to the signals my body was giving me (none of which called for running a marathon within a year!). For instance, when my fist daughter, Katie, was in my belly, I got the strongest craving for classic BLTs (bacon, lettuce, and tomato sandwiches). While this might not seem strange to you, I hadn’t eaten bacon in 15 years! I could sit down and eat not one but two BLTs at a single meal. My doctor assured me that the craving was normal, and perhaps I needed a little more salt in my diet. (After Katie was born, this hankering vanished.)

Pregnancy should be a time for nourishment and nurturing yourself, but this doesn’t mean you should give up exercise entirely and avoid paying attention to your diet. Much to the contrary, it should be a time when you do what you can to focus on high-quality foods (yes, I give you permission to respond to those cravings), and maintain at least some fitness routine that feels comfortable for you. And that’s the key: do what feels best for you. Unlike other areas in the OB field, exercise and pregnancy is still a largely understudied field, and unfortunately the guidelines given to moms-to-be are very general, and don’t take into consideration the huge cross-section of women’s physical abilities.

Even though Paula Radcliffe appears to have tested her body’s limits, remember that she’s an elite athlete with years of experience as a runner. As such, she was probably careful about staying very much in tune with her body during—and after—her pregnancy. In the future, we may learn more about exactly what those limits are for pregnant women. But even then, the guidelines will be general and each woman will have to be her own decision-maker (as it should be). The point is, there’s something to be said for continuing to take care of your body as you would normally. You just have to make the necessary modifications to meet your (literally) growing needs. I cycled through the vineyards of France while pregnant with Katie, but she let me know when it was time to rest.

Plenty of anecdotal evidence shows that fit moms-to-be tend to fare better than their unfit counterparts during pregnancy. They have more energy, gain less weight overall, and reduce their risk for complications like gestational diabetes. If you need some help in choosing a safe exercise program or to mix up your current regimen, try my Pregnancy Workout program. It will give you a complete pre-natal and post-natal routine that will keep your body up to speed—and ready to be a busy mom. You can also add in a basic walking program (try my LeanWalk System or Walking Easy Workout). The real payoff? If you keep up with a program like this, you’ll see your own body come back into shape once your new bundle of joy has arrived! –>

Bookmark to: