Want to do your part to help find a cure for Diabetes? Take a walk with me . . .

For more information on how you can join the fight and sign up to Step Out against Diabetes, click here!

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I’ve done my fair share of radio shows, but my recent interview with Dr. Fitness & The Fat Guy was a real kick!

These two are truly a dynamic duo - one is a former gym owner, and the other is a fitness trainer. Together, they’re a classic comedy combo with an entire online weight loss community, and a very entertaining web/radio show. Our conversation ran the gamut - we covered my career, from how I got my start in the industry to my latest DVD . . . and everything in between. They’re also not afraid to ask the tough questions - like whether it’s possible to work out wearing stiletto heels. (The answer? Not if you’re carrying weights.)

To hear the interview in its entirely, click here. It’s a hoot!

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The Healthy Approach to Fight Type 2 Diabetes
If you or someone you love has been diagnosed with type 2 diabetes or pre-diabetes, you may help manage or prevent it with this revolutionary new lifestyle program. I’m so proud to announce the release of Kathy Smith’s Project:YOU! Type 2™.

Research has shown that losing weight and having a healthy lifestyle may help prevent type 2 diabetes and its associated complications, such as cardiovascular disease.

Now for the first time, the American Diabetes Association has joined with Beachbody® and me to help fight this devastating disease.

By combining a delicious, easy-to-follow meal plan with a fun workout program for all fitness levels, Project:YOU! Type 2 is the first all-in-one, simple solution to help manage diabetes, reduce your risk for diabetes complications, and get you back in control of your life! Click here for more info on this groundbreaking new program.

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I’ve been meeting a group of girlfriends in the mornings to take a killer class at Burn 60 in Brentwood, which is so much fun: it mixes strength training with cardio, focusing on different body parts on different days (Chest & Abs on Monday, Full Body Circuit on Tuesday, Legs on Wednesday, Back & Arms on Thursday, etc.), and the instructor Jake Nugent keeps us motivated with a fun and infectious soundtrack. Lately we’ve been going about twice a week - so combining that with the rest of my routine (yoga, pilates, running, etc.) I’m really keeping my body guessing!

With all this activity, I’m making a concerted effort to up my protein intake. If you strength train regularly, many nutritionists recommend this little rule of thumb for measuring your daily protein: you should take in as many grams as your body weight. So if you weigh 125 pounds (and you’re doing frequent resistance training), you should consume about 125 grams of protein a day. So I thought I’d share with you some creative ways to bump up your dosage . . .

One quick, easy, and tasty trick is to mix cereal with protein powder. I like to start by putting a bowl with some frozen berries in the microwave until they’re warm and a little gooey, and then add a high-fiber, low-sugar cereal, like Special K’s Protein Plus or Uncle Sam’s. Add some protein powder (I love Rainbow Light and Syntha-6 brands), pour on some soy milk (Trader Joe’s makes a great organic, no-sugar-added variety), and voila! You’ve got a mouth-watering treat that’s packed with roughly 40 grams of protein!

I’ll keep you posted throughout the week on my quest . . . and I’d love to hear from you, too. Any suggestions on how to pack in some more protein? Click “Comments” below and let us know!

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I just shot another round of my “Fit In A Minute” segments for the Lifetime show HealthCorner with Leeza Gibbons on Friday. I have such a good time with the crew - our producer Allysa Adams, with Jeremy behind the camera, Bo on sound, and Michelle on teleprompter - we’ve worked together a few times now, so it’s a pretty efficient operation.

One of the segments focused on snacks, and during a break we were all naming our favorite snack items. I always love to share my new healthy treat discoveries . . . and hot off the press, here’s my latest infatuation:

Lately, every time I take a trip to Whole Foods, I can’t resist picking up a few of these Perfect Foods Bars (and no, I’m not making any money endorsing them!) - especially the Carob Chip and Peanut Butter flavors!

It’s a mouth-watering, guilt-free, protein-and-nutrient-packed little indulgence - made with whole food concentrates. I just can’t get enough!

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Just got back from my whirlwind trip to Toronto, where I gave the keynote at the Can-Fit-Pro conference (the largest fitness conference in North America). I’ve always loved visiting Canada, and of course any kind of health-related event is like Disneyland for me. But this trip, this particular event, definitely ranks as one of the all-time best.

I kicked off my adventure doing some press for my book and DVDs - I appeared on some popular morning shows like Canada AM and Breakfast TV, as well as Star TV, some radio shows and newspaper interviews. A couple friends/associates in the area, Kate Tinnerman and Jenny Mulkins, helped orchestrate this press tour, and by the second day, even though I was having a blast, I was ready for a break. But the trip hadn’t even begun.

My evenings were pretty packed, too: I did a book and DVD signing at Indigo/Chapters (which is comparable to a Barnes & Noble or Borders) and participated in Can-Fit-Pro’s World’s Largest Cycling Class (we broke the world record thanks to Mo Hagan’s tenacity!). Can-Fit also put together a contest for instructors to appear in my next video, and I got to join in the selection process. It was so much fun sharing the stage with all that talent - they were all so strong and vibrant that it made choosing just one of them a rather difficult task. More later on our lucky winner!

Things got really interesting on Friday morning when I helped kick off the conference with a keynote presentation. I spoke to a group of 5,000 people - personal trainers, club owners, instructors, product inventors, and general enthusiasts. Talk about preaching to the choir! Instead of focusing on diet or exercise, my speech focused on some success principles - what I call my “Six Gamechangers” - defining ideas or moments in my life that really shaped me as a person and as a professional. The feedback was overwhelming - I was stunned to receive a standing ovation, and got so many beautiful compliments and congratulatory words from the crowd afterward. It was such an incredible feeling of satisfaction. My mission has always been to inspire the best in others, but in this case, I was able to inspire the inspirers, and motivate the motivators.

The rest of the weekend was also nonstop fun. From the powerful awards ceremony to the vast array of classes available, I have so many cherished memories from the experience. But the thing that will have the most lasting impact for me are the wonderful, dedicated, real, and authentic professionals I met along the way - those who give 110% to this industry. People like David “Patch” Patchell-Evans, Founder of Goodlife Fitness (Canada’s largest club chain); My good friend Douglas Brooks receiving an award for International Presenter; the inspirational Lindsay and Moira Merrithew, founders of Stott Pilates; and, I finally got to meet Beto Perez, creator of Zumba - we even got to dance together on stage! His energy is explosive, and, as I’m sure you can imagine, his moves aren’t too shabby either.

I’ve never felt prouder to be part of this community.

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If you’re reading this blog, chances are good that you’re interested in learning about the latest research developments in the nutrition world. So if you don’t yet have a subscription to Nutrition Action Healthletter - a cutting edge resource that’s published by the Center for Science in the Public Interest and praised by Oprah (”the mastermind critic that sounded the food alarms”) - then I urge you to check it out!

I’ve been preaching the benefits of fiber for some time now. In fact, it’s a major component of my book Feed Muscle Shrink Fat. So I was thrilled to learn even more about the topic when I got last month’s issue of Nutrition Action - with a cover story entitled Fiber Free-For-All.

My biggest takeaway from this article: Not all fiber is created equal. Many of you may already know the difference between soluble and insoluble - the bottom line is that both are good, and if you’re eating a wide range of fruits, veggies, and grains, chances are good that you’ll get a fair amount of both types of fiber. But what about all the “fiber-fortified” foods that now crowd supermarket shelf space? I’m talking about the foods that never used to contain fiber: ice cream, yogurts, etc.

The key ingredient in many of these foods is inulin, an additive that technically increases the amount of fiber in foods, so that companies can boast their higher fiber levels on packages - but research hasn’t shown that inulin has any significant impact on regularity.

This is an important point, not because we should trash-talk companies who recognize the importance of fiber intake (I applaud them for trying!), but because the public shouldn’t be confused about the bottom line: There’s no substitute for the real deal. Most of us need to increase our fiber intake, and that doesn’t mean eating a few more Skinny Cow (fiber-fortified) ice cream sandwiches. That means - you guessed it - plenty of fruits, veggies (especially leafy greens) and real whole grains.

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With summer in full-swing, many of us have vacation on the mind. Whether it’s simply taking a day off to relax or traveling with friends and family, August is the definitive “break” season.

Too many of us seem to vacation the way we live: Days are overly organized and frantic, leaving no time for a battery recharge. So when we get back to our regular routines, we’re actually relieved that vacation is over. Or, the entire trip is spent vegetating on the beach or by the pool, and the only muscle that moves is the index finger, motioning for the waiter to bring over another fruity drink. Once we get back to the real world, it takes a week to get the brain jump-started and working again.

There is, however, a third alternative: active vacations.

Active vacations are exactly what the words imply: periods of time devoted to pleasure, rest and relaxation that also involve engaging the body and getting energized. (If you’re looking for some last-minute ideas on active vacations, Gordon’s Guide has a wealth of info on travel all over the world.)

Throughout my career, people have often asked me for advice on maintaining regular exercise while on vacation. If you’re on a complicated fitness program, it can be tricky: What if there’s no hotel gym? What if I can’t pack all my workout gear? What if it doesn’t fit into my schedule?

The good news, of course, is that you can easily go for a walking workout no matter where you go. All you need is yourself and a good pair of shoes; that’s why we call it the “no-excuses workout.” And the best part? Your walks don’t have to “get in the way” of your vacation - in fact, they can enhance it! Even if you’re not traveling this summer, your feet can lead you on some pretty interesting vacations right there in your own neck of the woods.

The most fun I’ve had on vacations isn’t lounging by a pool. My fondest summer memories are of discovering new and interesting things on walks or hikes with friends and family, whether it’s collecting seashells in the sand, discovering a local antique shop, or admiring wildflowers on the hillside. As a resident of Santa Monica, I do love the beach - but when it comes to taking a “time out,” I’m more of a mountain girl. My favorite August adventure was when I went hiking at Shangri-La, a lake outside Stanley, Idaho that involves crossing over the water and trekking for about two and a half hours before reaching a gorgeous waterfall that spills into the crystal-clear lake - the perfect spot to stop for a lunch break.

So let’s hear from each of you: how are you spending your vacation? What are some of your favorite outdoor activities? Click on “Comments” below and let us all know about your adventures, and what little gems you find during your summer walks.

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By now, you get it: I’m not a strict dieter. I’m an advocate of finding a way to eat healthy for life - and avoiding the “on the wagon / off the wagon” mentality. But I’ll let you in on a little secret: if there’s one time of the year that I “let myself go” a little bit, it’s not over the holidays - it’s over the summer. In other words, right now!

No, I’m not starting my day with Krispy Kremes or scarfing down hot dogs at barbecues. And yes, I continue my workout regimen throughout the year, whether I’m traveling, working, or enjoying a little downtime at home. But with kids home for the summer, when things get a little quieter around the office and everyone shifts gears into “vacation mode,” I do allow myself a slightly more “relaxed” attitude toward fitness and nutrition. There’s a little more dining out, and a few more occasions to have treats like ice cream or frozen yogurt or chocolate cake - as to be expected in summer months. If there’s ever a point that I do shift into something resembling “diet” mentality, a period when I’d make something akin to a “New Year’s Resolution,” it’s coming up: the first of September.

That’s right - September is my new “New Year.” The kids go back to school, my work schedule intensifies. And what do I do to get myself back into gear and get over any “slump” I may have hit during the lazier summer months? I try something new.

I’ve already decided what I’m going to experiment with in the coming weeks: Keith Cooke’s Cardio Kickboxing class. I had the pleasure of working with Keith on my Kickboxing Workout (which can be found on my Cardio Knockout DVD) - and he’s been creating quite a buzz lately with the heart-pumping, total body workout that you get in his class. I can’t wait: I get to catch up and work out with my old friend . . . and kick my routine back into high-gear for the “New Year.”

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