Kathy Smith http://www.kathysmith.com/blog Your Leader In Total Fitness Fri, 02 Jul 2010 01:39:55 +0000 http://wordpress.org/?v=2.1.2 en Move of the Week: Single-Sided Squat! http://www.kathysmith.com/blog/move-of-the-week-single-sided-squat/ http://www.kathysmith.com/blog/move-of-the-week-single-sided-squat/#comments Fri, 02 Jul 2010 01:38:49 +0000 admin http://www.kathysmith.com/blog/move-of-the-week-single-sided-squat/ 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….

 ]]> http://www.kathysmith.com/blog/move-of-the-week-single-sided-squat/feed/ What an honor…. http://www.kathysmith.com/blog/what-an-honor/ http://www.kathysmith.com/blog/what-an-honor/#comments Thu, 01 Jul 2010 16:42:33 +0000 admin http://www.kathysmith.com/blog/what-an-honor/ 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.

]]> http://www.kathysmith.com/blog/what-an-honor/feed/ http://www.kathysmith.com/blog/32/ http://www.kathysmith.com/blog/32/#comments Thu, 24 Jun 2010 18:54:12 +0000 admin http://www.kathysmith.com/blog/32/ …. –>

]]> http://www.kathysmith.com/blog/32/feed/ Chris http://www.kathysmith.com/blog/chris/ http://www.kathysmith.com/blog/chris/#comments Thu, 24 Jun 2010 18:38:31 +0000 admin http://www.kathysmith.com/blog/chris/ A few years back I got a letter from a woman in Massachusetts. Her story was familiar: After having three children, she naturally put on some extra weight. Before long, that “extra” gave way to even more weight. Her eating habits suffered, she shunned exercise, and she used that classic excuse of not having enough time. But soon she discovered that her energy levels were completely zapped, and when it came to the three sons that she’d chosen as her priority, she no longer had the vitality to keep up with them.

After deciding to “give this exercise thing another try,” Chris started doing my “Great Buns & Thighs” workout during her boys’ naptime. She found that the exercise motivated her to keep coming back for more, so she added more videos to her collection. The results she began to see A year later, she found herself “addicted” to working out.

Chris lost 95 pounds over the course of a year and 3 months. As she puts it: “Not only do I have energy to take care of my growing children, but I WANT to run and move with them. And I’m now an inspiration to them.”

Chris’ decision to take charge of her life is an inspiration to me, too. –>

]]> http://www.kathysmith.com/blog/chris/feed/ Not http://www.kathysmith.com/blog/not/ http://www.kathysmith.com/blog/not/#comments Thu, 24 Jun 2010 18:38:17 +0000 admin http://www.kathysmith.com/blog/not/ 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. –>

]]> http://www.kathysmith.com/blog/not/feed/ Gluten http://www.kathysmith.com/blog/gluten/ http://www.kathysmith.com/blog/gluten/#comments Thu, 24 Jun 2010 18:29:52 +0000 admin http://www.kathysmith.com/blog/gluten/ Wheat. Rye. Barley. Don’t these sound like wholesome ingredients to you - three staples to any healthy, high-fiber diet? For people with celiac disease, or gluten allergies, that’s not the case. For those people, a little gluten can do a lot of harm - its negative gastrointestinal effects have been linked to multiple diseases, from diabetes to thyroid disease.

Perhaps you’ve noticed the recent “gluten-free craze” filling the aisles at your local supermarket. –>

]]> http://www.kathysmith.com/blog/gluten/feed/ Shake http://www.kathysmith.com/blog/shake/ http://www.kathysmith.com/blog/shake/#comments Thu, 24 Jun 2010 18:27:10 +0000 admin http://www.kathysmith.com/blog/shake/ You’ve heard it before: you should eat every three to four hours to keep you metabolism revved and your blood sugar levels in check. But who’s got time to cook a full meal or put together an elaborate healthy snack four to five times daily? I’m not a fan of pricey “diet food” bars or powders. Instead, invest in one high-quality protein powder, and use it as a regular substitute for one of those snacks. I whip up a protein shake at least once a day to satisfy my hunger while avoiding that “overly full” feeling, whether it’s for breakfast or a mid-afternoon snack. My favorite recipe? Mix a scoop of Rainbow Light’s Vanilla Protein Energizer with some soy milk, frozen blueberries, and a small squirt of flaxseed oil. Blend, pour, and enjoy. It’s a tasty, energizing snack with no fuss, no muss, packed with protein and fiber, and it’s cost-effective, too. And here’s the best part: It also comes in chocolate! –>

]]> http://www.kathysmith.com/blog/shake/feed/ Double http://www.kathysmith.com/blog/double-trouble/ http://www.kathysmith.com/blog/double-trouble/#comments Wed, 23 Jun 2010 20:18:29 +0000 admin http://www.kathysmith.com/blog/double-trouble/ Photobucket
I was in St. Louis this last weekend for a family reunion. We tried to get out for a run, but when it’s 90 degrees and 100% humidity it sort of zaps your energy. At one point I actually thought I might pass out.

This is when treadmills can be your best friend. I headed to the Stayfit Gym at the Hyatt and did one of my favorite treadmill workouts, which was given to me by Ellen Abbott of the Boston Athletic Club called Double Trouble:

Imagine 2 hills. You start on the first hill at a steady state for 5 minutes. Take the incline level up to 3%, then 6%, 9%, 12%, and, if your treadmill allows it, 15%. The key is to keep your speed even as you elevate. Do 2 minutes at each incline….and then come down the other side of the “hill” (12%, then 9%, 6%, and 3%, for 2 minutes each). Give yourself a couple minutes to recover, and then climb that hill again.

Pick a walking speed you can maintain throughout the workout, and as the months go by, keep increasing your speed. Or, if you really want to crank things up….try running it.
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]]> http://www.kathysmith.com/blog/double-trouble/feed/ Name http://www.kathysmith.com/blog/name-this-move/ http://www.kathysmith.com/blog/name-this-move/#comments Wed, 16 Jun 2010 03:40:10 +0000 admin http://www.kathysmith.com/blog/name-this-move/

Here I am with Leah Britt, a certified personal trainer and nutritionist at Silver Mountain Sports Club in Park City.

Ready for a great challenge for your core muscles? Grab a stability ball and give this Move of the Week a try!

(What do we call this one anyway? Knee Ball Cruncher? Core Ball Kick? Kick Ball Change?) –>

]]> http://www.kathysmith.com/blog/name-this-move/feed/ Just http://www.kathysmith.com/blog/just-a-couple-of-clicks/ http://www.kathysmith.com/blog/just-a-couple-of-clicks/#comments Tue, 18 May 2010 18:55:27 +0000 admin http://www.kathysmith.com/blog/just-a-couple-of-clicks/ 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. –>

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