Fitness Guide

Let The Music Move You

June 10, 2013 by keyvive 5 Comments

Let The Music Move You

When I hear a fun, up-tempo song like “Pump It” by The Black Eyed Peas, I can’t help but start moving. I don’t break out in dance (at least not every time), but I pick up my step, or if I’m working out, I kick up the intensity. It’s kind of like tapping your foot or snapping your fingers when a favorite song comes on the radio; it’s automatic and even a reflex. That response is why music is such an awesome exercise tool.

Scientists have discovered that our brains react to music with a boost in electrical activity in the areas that coordinate movement. The rhythm literally tells our brain to get moving, and more than just a little toe tapping. This physiological reaction has some very positive effects on exercising:

Music Stimulates
We naturally fall in time to the beat, so if you’re working out to a fast-paced song, you’ll speed up your moves. A playlist of both fast and mellow songs is great for interval training. When the song changes, that’s your cue to change your intensity level.
Music Motivates
Researchers believe music helps people exercise harder and longer by intercepting thoughts about how much effort an exercise requires or how tired we are. When these messages can’t be heard over the melody, we exercise longer.

So crank up your favorite tracks and get moving. Also, check out my Calorie Burning Workout playlist on Spotify if you’re searching for song suggestions:

What are your favorite songs to exercise to? Tell me in the comments below!

Here's to your health!
Kathy

Filed Under: Fitness, Fitness Guide, Kathy Featured Story, Motivational Tips

A Fun Twist On Weight Training

May 31, 2013 by keyvive Leave a Comment

A Fun Twist On Weight Training

Women often come to me wanting to define their muscles, but they’re afraid that if they lift weights they’ll look like a body builder. It’s time to throw that misconception out the window! I’ve always been a big believer in weight training, especially kettlebells. If you haven’t been introduced to them yet, give them a try! They can sculpt your whole body in a few moves, and they’re FUN!

Kettlebells are usually filled with sand, have easy-to-grip handles and come in all sorts of weights (I have both lighter and heavier options available in my store). I love them, because you can use them for a variety of compound exercises that use different muscle groups. So, you get more bang for your buck while getting rid of troubled areas (armpit fat, anybody?). If you’re ready to get tank top ready, and look great in your swim suit, give kettlebells a try!

Get started this all-over body toner. Here are a few of my kettlebell options:

As a bonus, check out some of my favorite kettlebell exercises:

What area of your body are you looking to improve (hopefully with the help of kettlebells)? Tell me your troubled areas in a tweet.

Make it happen!

Kathy Smith

Filed Under: Beginner Fitness, Body Sculpting, Core Training, Fitness, Fitness Guide, Fitness Packages, Kathy Smith Products, Kathy Smith Workouts, Kathy's Corner, Products, Recent Post, Strength Training, Weight Loss, Weight Loss Workouts, Workout DVDs

1-On-1 Skype Consultation With Kathy Smith

May 29, 2013 by keyvive Leave a Comment

1-On-1 Skype Consultation With Kathy Smith

Let’s have a Skype date…just you and me! I want to talk about your fitness goals and how you can improve your health. Passing on the knowledge of how you can feel great about your body makes all the difference to me, especially when summer is right around the corner! The best part – it is possible to make changes and transform your body. I’ve personally designed a ReShape Weight Loss program to guide you every step of the way, and make fitness fun.

When you sign up today for an annual ReShape Weight Loss Program subscription, I’ll set aside 15 minutes so we can chat about how you can get into the best shape of your life. Together, we can put you on a path to looking and feeling your very best! Remember, it’s progress, not perfection.

What Is The ReShape Weight Loss Program?

Every week I’ll send you detailed information with juicy details about how you can reshape your body to fit into that summer swimming suit. Sometimes, I’ll even go into the science behind your body, and why particular exercises and diets work, and why others don’t, providing you with information you can actually use to improve your life, health and body shape.

But I don’t stop there. I’ll also give you an exclusive exercise video every week, only available to my exclusive ReShape Weight Loss Program members, guiding you through proper form, and showing you how easy this journey really can be.

Then, I’ll open up my personal recipe book with the best fat-burning recipes. I’ve put tremendous work into these recipes to give you the most delicious meals. I’ve even convinced top restaurants to give me their secret recipes!

When you sign up for an annual subscription, you’ll also get lots of free goodies, which include:

- Stay Firm Lower Body Kit (FREE)
- Kathy Smith Fitness (FREE)
- Audio workouts for your MP3 player (FREE)
- Discounts on select fitness products (FREE)

Are you ready to:

Transform your body
Reenergize and rejuvenate your system
Live life on your own terms
Burn body fat quickly
Rev up your metabolism
Make fitness fun
Gain energy and vitality for optimal health

Then sign up today and have a Skype chat with me!

I’ve spent over 30 years developing the fitness and weight loss principles in this ReShape Weight Loss Program. It has everything you need to transform your life and body!

Make it happen,
Kathy

Filed Under: About, Beginner Fitness, Events, Fitness, Fitness Guide, Fitness Packages, Kathy Smith Products, Kathy's Corner, Motivational Tips, Products, Recent Post, Weight Loss

Save Time With Functional Exercises

May 17, 2013 by keyvive Leave a Comment

Save Time With Functional Exercises

Whether you’re looking at the statue of David or the magazines featuring celebrity’s toned bottoms, sculpted glutes and hamstrings are always in fashion. But we’re all in a hurry, and this may be your number one excuse to not exercise. I’m going to banish that excuse today with a simple 2-in-1 timesaving technique. The truth is, you can tone your body by taking motions you use in everyday life and turning them into one fluid movement. This golden trick is called functional training.

Functional motions are exercises you mimic in your everyday life, like grabbing groceries from the isle and putting them in your cart. When you turn this everyday motion into an exercise, you aren’t just using one muscle group. This simple motion entails bending, twisting, lifting, reaching and extending, all in one sequence of integrated movements, so you simultaneously engage multiple muscles, joints, ligaments and tendons so that your body works as a unit. This is one of the most efficient ways to tone the body quickly and completely.

Are you ready to get started? Try this time saving 2-in-1 glute and thigh functional exercise:

Squat With A Rotating Twist

Stand with feet hip distance apart, holding light weights in each hand. Push your hips back until your knees are bent to about a 90-degree angle, pulling weights to the chest. As you rise keep the left foot and hip parallel but pivot on the right toe, turning your whole body to the left. As you pivot on the right toe, squeeze the right glute while bringing the weights overhead toward your left side. 12 repetitions each side.

If you’d like to learn more about functional and compound exercises, along with specific routines and weight loss recipes from my personal kitchen, sign up for ReShape today!

Here’s to your health,
Kathy

Filed Under: Body Sculpting, Core Training, Fitness, Fitness Guide, Kathy Smith Workouts, Recent Post, Strength Training, Weight Loss

How To Do A Perfect Squat

May 14, 2013 by keyvive Leave a Comment

The Perfect Squat

Tips:
1. To begin, grab a chair and position yourself in front of it. Sit down, just brushing your butt on the end of the chair and stand back up. That's the beginning of great form!
2. Repeat and keep your knees and weight back
3. The further and lower you get down in the squat, the more you'll feel it in your butt.

To view the whole workout, visit: Body Blast Solution

Filed Under: Body Sculpting, Fitness, Fitness Guide, Kathy Smith Workouts, Kathy's Corner, Recent Post, Videos

Great Glutes For Summer

May 13, 2013 by keyvive 1 Comment

Great Glutes For Summer

Summer is just around the corner, and I want you to feel confident wearing your bikini bottoms! I know that in just a few short weeks, I can help you get great glutes. Today, I’m going to focus on a few of my favorite exercises to target your rear end and help you maximize results!

All of these exercises are simple and easy to do at home. You can even do them during daily tasks, like waiting for the microwave to finish heating your food. Instead of idly standing by, do a set of Walking Lunges around the kitchen!

I have full confidence that if you practice the exercises I shared above and the exercises found in my Lower Body Kit you will get the results you want. If you’re ready for a total body transformation, check out my ReShape program. Sign up for ReShape now!

Filed Under: Body Sculpting, Fitness, Fitness Guide, Kathy Smith Workouts, Kathy's Corner, Recent Post, Videos

An ’80s Classic: Fat Burning!

May 7, 2013 by keyvive Leave a Comment

An '80s Classic: Fat Burning!

This fat burning workout from the 80’s is a classic! What I’ve done is pair three of my most popular DVDs (Body Basics, Winning Workout and Fat Burning Workout) and compile them into two hours of exercise in only one DVD. If you’re looking specifically to burn fat, this workout is for you!

In this program, I’ve combined multiple lower-intensity workouts to keep you in a fat-burning-zone. Each video is about 40 minutes long to help you slim down and tone your muscles. So let’s get started with the free video clip below.

Are you ready to noticeably reduce the size of your thighs and hips? Grab your copy of Fat Burning Classics in my store!

Filed Under: Body Sculpting, Fitness, Fitness Guide, Kathy Smith Workouts, Kathy's Corner, Videos, Weight Loss, Weight Loss Workouts

Burn Belly Fat Like A Pro

May 6, 2013 by keyvive 1 Comment

Burn Belly Fat Like A Pro

There' s no better time than spring to lace up your running shoes and start hitting the pavement. Regardless of your current fitness level, using a run/walk method, or what I call “Gonzo training,” can burn belly fat like a pro.

1. The Happy Face Pace – At this level, you can carry a conversation, laugh and have an enjoyable chat.

2. The Determined Face Pace – At this level, it’s harder to carry on a conversation.

3. The Gonzo Face Pace – At this level you give it all and start counting down the seconds until you can pull back and continue the Happy Face Pace once again.

Here’s an example of how you can put it all together for an effective Gonzo workout: Warm up for 5 minutes to get your body loose and moving. Then, 30 seconds Happy Face Pace, 30 seconds Determined Face Pace and 60-90 seconds Gonzo Face Pace. Repeat at least 5 times

Going Gonzo on a regular basis will burn that hard-to-beat belly fat. Switching to those lower-intensity levels will allow you to avoid fatigue and effectively exercise for a longer duration of time. So lace up those shoes and start Going Gonzo!

Sign up for my ReShape Weight Loss program for free Gonzo workouts, eating plans and recipes from my own personal cookbook!

Happy Spring,
Kathy Smith

Filed Under: Cardio Training, Fitness, Fitness Guide, Kathy Smith Workouts, Recent Post, Uncategorized

Whittle Your Waistline By Hula Hooping

May 3, 2013 by keyvive Leave a Comment

Whittle Your Waistline By Hula Hooping

Today, I hiked to the top of Iron Mountain in Park City, Utah (there's still snow up there!) and I hula hooped at the top. Recently, Kelly Osborne lost 70 lbs hula hooping, and you can lose weight doing it too. What I love about hula hooping is that it's fun, it burns calories, it whittles your waistline, and you can do it anywhere! You can hula in your house, your backyard, the beach, or the top of a mountain, but the main point is — do it. So, grab a small or large hoop, and start having fun and getting your body ready for bathing suit season!

Are you hula hooping with me today? I posted a photo of me hooping on Instagram — tag me in your photo so I can see!

Here's to your health,
Kathy Smith

Filed Under: Fitness, Fitness Guide, Motivational Tips, Recent Post

Jumpstart Your Calorie-Burning Machine With Yoga

May 1, 2013 by keyvive Leave a Comment

Jumpstart Your Calorie-Burning Machine With Yoga

I've used yoga as a part of my practice for more than 30 years. Early on, I learned that yoga is a practice of discovery. What got me excited was not only did it challenge my flexibility, but it also strengthened and toned my muscles while leaving me energized and relaxed.

One of my favorite places in the yoga world is Destination Satori. My friends there are about living life in a more balanced way. They offer great ways to stay connected physically, mentally, emotionally and spiritually. So, grab a yoga mat and work into the simple hip opening pose in the video below to jumpstart your body's calorie-burning machine.

I love doing this Resting Pigeon stretch at the end of a tough workout or yoga practice to balance my body. As you're doing this pose, stretch into the posture as best you can with the right form. But remember — don't strain yourself! Form is more important than range. It's better to be half in a posture and doing it the right way than to stretch too far into it and be doing it the wrong way!

As always, here's to your health!
Kathy Smith