The “Brazilian Butt” craze is a hot trend in the fitness world, with a host of DVDs and infomercials based solely on the concept of getting the “Brazilian Butt.” So what is it about this one area that seems to have captured the world’s attention?

Whether you’re lucky enough to visit the beaches of San Paulo or you’re simply doing a quick google search, one thing catches the eye: those backsides! Women there are known for their high, lifted, well-toned derrieres (hence the buzz around the rear-ends in that region). But you don’t have to live there to look great in your bikini.

Check out the video for some butt burning moves:

• Feel the burn! Any amount of exercise is a good thing – but with increased effort comes an increase in benefits. Vigorous exercise produces an afterburn effect, and here’s how powerful it can be: In one study, participants did an hour of exercise at 75-80% of their maximum heart rate. Not only did they burn plenty of calories during the workout, but they burned an extra 200 in the 14 hour period after they were done. So whether it’s ramping up the speed on your next walk or adding intensity to your subsequent cycling class, make sure you feel the burn. (Just don’t forget your SPF!)
• Go big! So maybe “going big” isn’t usually the goal that comes to mind when you’re tightening the buns – but it’s about knowing, and working, the largest muscles in the body: The legs. Start with dynamic compound exercises, like these:

The walking lunge: Find an open area, grab some light dumbbells, and click here! Working this muscle group not only tones and shapes the hamstrings, quadriceps and, of course, the glutes – it also ramps up your calorie burn and boosts metabolism.

Penny in the pocket. This is one of my favorites. Stand tall with your right foot forward of your left by about 12 inches, knees slightly bent. Using the left arm, pretend there’s a penny on the floor, and bend over to pick it up and put it in your pocket. As you do this your left foot will either tap the floor for balance (if you’re a beginner) or hover over the floor (for intermediate/advanced). Be sure to keep your spine straight throughout the move.

• Next…Go vertical! When it comes to a toned tush, it’s all about inclines. Anytime you step up onto a platform or move uphill, you engage the glutes and hamstrings – and the higher the step, the greater the engagement of muscles. So, on your next outdoor walk, make sure you hit some slopes in order to reap the benefits of vertical training. (In my home-away-from-home, Santa Monica, California, there’s a popular exercise tradition at the 10th Street stairs, which is exactly what it sounds like.) Or, if you’re near a stadium, try hitting the bleachers, taking the stairs one at a time, and then two at a time to really define the derriere.  Check out these butt-blasting moves you can do right now as you read – all you need is a simple step.
• And then…Go small! Don’t forget the importance of isometrics. One of the tricks I’ve learned from bodybuilder friends over the years is that you can work the glutes anytime, anywhere. When you’re standing in line, or talking on the phone, imagine trying to squeeze a dollar bill between the buns, and change up your squeeze intensity – from a Level 1 (for a light lift) to a Level 5 (for a serious squeeze).
• Go home! Make home a bikini-butt-friendly environment. Start by creating a kick-butt home workout system so that you can get great glutes from the comfort of your living room, whenever it’s convenient. My Step Workout Solution can give you everything you need. Check it out!

Don’t eat less. Eat better.

When you’re trying to lose weight, a typical mantra is “eat less, move more.” It’s a decent principal to follow; after all, when you cut back on calories and exercise more, chances are good that you’re going to see some positive changes in your body.

But let’s take a closer look at that mantra – first, the “eat less” portion. As a new study from Harvard suggests, when it comes to calories, the key isn’t just quantity. We also must consider quality.

It all boils down to this: 100 calories of sugary soda or potato chips will affect your body differently than 100 calories of spinach or apple slices. There are several factors at play here: sugar and the unwanted insulin spikes; fiber and its role in waste elimination; vitamin and mineral content; and our bodies’ struggle to digest highly-processed foods.

That’s why I’ve never been much of a calorie counter. While it’s important to know how calorically dense your food is (and we should eat most of those processed foods very sparingly), the bigger lesson here is that a diet that’s high in veggies, fiber, and lean proteins (and low in sugar, trans fats, and processed foods) is always a great formula for weight loss success. That’s the main principle outlined in my book, Feed Muscle Shrink Fat (just one of several bonuses included in my Body Blast Solution Kit): choosing the right foods for real results.

Start with Eating Right…

My book, Feed Muscle, Shrink Fat will teach you how to keep muscles strong and active by eating the right foods and doing the right combination of exercises.

Don’t exercise more. Exercise right.

The quality vs. quantity concept also applies to exercise. Start by making some tiny adjustments to the moves that you may already be doing, and you can transform your workout from endless to effective.

Take these two for example:

The Squat:
Revamp this classic move by focusing on your feet. Standing with your feet wider-than-hip-width, imagine that you’re digging the outside of the foot into the ground, from your pinky toe all the way back to your heel. Keeping your feet firmly planted, imagine your drawing your inner thighs together as you lower into the squat. These minor adjustments will make a world of difference, and you’ll notice that you feel the burn in a higher section of your glutes – and who doesn’t want to shape that area up?

The Crunch:
Abdominal exercises are easy to “phone in.” You can do dozens of repetitions, but without practicing good form, you won’t reap the benefits. The trick is in the “down” portion of the move. Here’s why: When we crunch, we always think of coming UP. But when we focus on the DOWN (lowering) part of the exercise, we engage our abs on a deeper level, which then really allows you to feel the squeeze when you come back up. And, here’s another deal-maker for perfecting the crunch: When you lower down, don’t let your shoulder blades touch the floor. Add the workout ball from my Body Blast Solution Kit, and say goodbye to belly fat.

Always Have Your Secret Weapons…

There are certain tools that make exercise simply more effective, which means it takes less time to get results – and that’s why I created the Body Blast Solution.

A set of adjustable resistance tubes help you burn more calories and tone more muscle groups in less time.

One of my favorites: the workout ball!

This deceptively simple piece of equipment is ideal for all types of training. Whether you’re doing toning exercises or simply sitting at your desk, you can squeeze it between your knees to activate your inner thighs and strengthen your core.

Keep your body guessing, and working harder, by changing your workouts often. This kit contains 5 of my DVDs, totaling 16 workouts, so your body never knows what to expect.

Stretch bands are key to increasing your flexibility and range of motion. Multiple loops allow for easy stretching for any body type or flexibility level.

Bring It All Together!

For some Americans, back pain seems as unavoidable as death and taxes. With four out of five people suffering from acute, short-term back issues (ranging from trauma to arthritis to everyday aches and pains), many of us assume it’s just inevitable. But, what we don’t assume is that much of our back health is in our control. What’s even more surprising is one of the most powerful tools to eliminate back pain is… drumroll please: The kettlebell! Let’s take a closer look at this powerful statement:

It’s all about the core. Back pain can be blamed on a host of causes: from muscle imbalance to bad posture, from weight issues to sleeping position. But, experts agree that the real solution lies, quite literally, at the core. That’s where we create stability in our bodies and where all movement originates. The kettlebell is a great tool for strengthening your core. First, these handy weights engage your center throughout every movement, which not only protects you from injury, but turns every exercise into a sculpting, toning, waist whittler. And, most of the movements in kettlebell training incorporate multiple muscle groups at once, targeting the arms, shoulders, abs, glutes, and legs in one workout. When you start to strengthen that core, you’re already on the road to a better back.

It’s all about the movement. It may seem sometimes that when treating back pain it can be counterintuitive — bed rest may cause more harm than good. And, you really wonder if getting up and moving around is good for you.  Remember, if you are suffering, talk to a doctor first.  But, chances are good that he or she will recommend an exercise routine rather than simply resting. A recent New York Times article highlighted the power of kettlebells when it comes to treating back and shoulder pain. In one Danish study, a group of middle-aged women saw their back pain reduced by 57 percent after training with kettlebells for just eight weeks.  Now, that is something that you can’t ignore!

It’s all about convenience. You’ve probably heard me say it before, kettlebells are no longer just for extreme bodybuilders at the gym. I created my “Kettlebell Solution” so anyone can experience the benefits of kettlebells from the comfort of their own living room. And, those benefits go far beyond back strengthening. The twisting, swinging and thrusting motions used in kettlebell training are full-body sculptors, not to mention a great tool that can help you get “back” into health.

All great ideas require follow-through in order to make them a reality. Like a boat that travels up river with no clear direction, you cannot reach your destination without a plan and the persistence to weather the storms that come up along the way. These are like tests to help you master the skills you will need when you reach your destination.

Nourish yourself with reminders of how excited you felt when you first started outand follow through with enthusiasm.

For more inspiration, check out Satori Wisdom

For most of us, our relationship with sugar is bittersweet. We all know it’s a dieting no-no. And, these days, foods ranging from cereals to barbecue sauce all contain some sort of sugar.

The problem is that when we eat sugar (especially the refined and processed variety), it’s almost immediately broken down into glucose and pumped into the bloodstream, giving us that  “sugar high,” usually followed by a crash and burn.

But how much is too much? And, is there a way to curb that sweet tooth without overdosing? Here are some doable tips for giving sugar its just-desserts.

Trick Or Treat?

The trick with desserts is to acknowledge your cravings and make informed choices about your indulgences. Sweets are not necessarily off-limits; the occasional dessert can still fit into your healthy lifestyle. Here’s how:

• Be prepared. Anticipate your cravings, especially around holidays. During these times, eat a bit more protein, chew some peppermint gum or suck on a piece of hard candy to keep your cravings in check.

• Savor the flavor. Register every creamy bite of your chosen treat very, very slowly. The experience of the food is a big part of the satisfaction derived, and you’ll need less food to be satisfied if you enjoy it slowly.

• Be choosy. If a treat isn’t absolutely fabulous, stop eating it! Why waste calories on a piece of chocolate or slice of cake that’s just OK? If you’re going to go for it, have something divine. Anything less is simply not worth it.

• Dine for dessert. When you sit down to a meal and know you intend to have dessert, eliminate the starch group from that meal. Your dessert here will count as a starch.

• Be guilt-free. Eat your treat, enjoy it slowly and smile afterwards contentedly. Instead of making sweets off-limits, change your relationship with sweets so you control them instead of them controlling you.

Swap Your Sweets

Here are a couple of quick, easy snack substitutions that hit the spot. You won’t miss the extra calories:

1) I Scream, You Scream . . .  The average 1-cup serving of ice cream packs 540 calories and your entire day’s allotment of saturated fat!

Instead?  Try Skinny Cow Fudge Bars. They’re creamy, tasty, just 100 calories, and they’re not chock-full of artificial sweeteners.

2) Does it really satisfy? Trying to satisfy a chocolate craving with a candy bar out of a vending machine is a recipe for disappointment (and unnecessary calories).

Instead?  Try 60% Cacao Dark Chocolate. If you’re a “chocoholic,” why settle for less?  When you go for the good stuff, it’s about quality over quantity. Savor a couple of squares of dark chocolate that’s 60% cacao (or greater). You’ll satisfy your craving and get the side benefit of dark chocolate’s natural polyphenols.

3) Honey, please!  Looking to spread some sweet stuff on your whole wheat toast, or stir into your cup of hot tea? Skip the honey.

Instead?  Try Agave Nectar. It won’t cause an insulin surge and can be satisfying in very small amounts.

4) But it’s lowfat!  While “fruit on the bottom” yogurt can be delicious and, yes, even lowfat, make sure you check those labels. They’re often a hideaway for tons of extra sugar.

Instead?  Try Greek Yogurt. With half the sugar and three times the protein of “regular” yogurt, this smooth, creamy treat is a guilt-free delight. For extra sweetness (the good kind), stir in some fresh raspberries and blueberries for an antioxidant and fiber kick.  (And go ahead, sprinkle on some dark chocolate shavings – just not too much!)

EARN Your Sweets.

Consuming calories (yes, even the occasional extras) is simply part of life – and so is the need to burn them off.

Walk It Out. Sugary goodies don’t do much to make us feel better – but they’re often used as comfort foods anyway. Next time you’re overwhelmed or feeling blue, instead of reaching for the cookie dough, try getting just ten minutes of exercise. When it comes to boosting self-esteem and clearing the mind, sometimes a little endorphin boost is just what the doctor ordered. And, the extra calorie-burn doesn’t hurt either.

If you need to beat the heat and want to try an indoor walk with an outdoor feel, try my “Power Walk For Weight Loss” DVD. It recreates the feeling of escape that you get from a walk in the great outdoors – and you can experience it in your very own living room.  How sweet is that?

You’ve probably noticed Zumba classes popping up at your local gym with increasing popularity. If somehow you’ve managed to avoid this craze up until now, it’s time to throw in the towel. This Latin dance-inspired fitness program is incredibly fun and extremely effective. And, best of all… it’s a great way to get in shape without even realizing it!

What is it?

Created by the amazing Columbian dancer and choreographer Alberto “Beto” Perez in the ‘90s, Zumba uses dance and aerobic elements, and incorporates hip-hop, samba, salmsa, merengue, mambo, squats, lunges and even martial arts.

What’s so great about it?

With more than 100,000 instructors in 125 countries, there’s obviously something about Zumba that people can’t get enough of.

I love dancing as a form of exercise because it’s one of the few opportunities we give ourselves as adults to regain a sense of play. Our lives can be so desk-bound and solemn – just plain serious! (Not to mention sedentary.) With Zumba and other dance-inspired forms of exercise, suddenly we’re kids on the playground again. We let go of our worries and literally shake our cares away. The result is a fun-filled, fat-blasting party that burns 400-600 calories per class.

Where do I sign up?

It’s easy to find a local Zumba class – just check out their website. But you don’t always have to leave home for a Latin-inspired dance workout. That’s why I created my Latin Rhythm Workout – one of the most fun “video shoots” of my career. Because music is the soul of movement, I brought a 14-piece band on stage with me for this routine. With the cha-cha, samba, merenge, and much more, it brings a Saturday night dance party vibe to your living room, any day of the week. And best of all — it’s available on my double feature Dance Your Body Slim DVD, which also offers my complete Flex Appeal Bellydancing Workout – all for the price of one workout. Doesn’t it just make you wanna dance for joy? Also, below I’ve included a video of the “Cha Cha” workout from Dance Your Body Slim.

Take risks. Persist. Trust yourself. And remember, you are more powerful than your circumstances. It’s not about how much money you have, but how much passion, willingness and dedication to making your dreams come true. No one defines where you go or what you do next except you. The only thing that stands in your way is giving up. It’s an open highway and yours to travel as you choose.

For more inspiration, check out Satori Wisdom

Kathy talks with Carrie Pierce and Gail Edgell on their Magnificent Menopause Radio Show. Listen and learn about what you can do to help your body transition through menopause.

 
Listen to Kathy

Since I discovered PGX, I’ve gotten a lot of questions about it – “Is it a nutritional supplement? Meal replacement powder? Secret weight loss trick?” What is so special about this product and why I love it so much is it actually addresses the core reasons WHY we gain weight. It’s not just some quick-fix gimmick – it’s an extremely effective weight loss tool.

Here’s how it works:

• It’s all about balance. Unlike other diet products that try to suppress appetite, PGX corrects appetite by addressing the source of so many food cravings: blood sugar levels. When your blood sugar is out of whack, your brain sends a message to your body that it needs to eat. Taken with each meal, PGX can shift your body’s reaction. Its unique complex of natural plant fibers slows down the digestion of food. So, if your blood sugar levels are already in a normal range, this process supports those levels and helps reduce food cravings by keeping you feeling fuller for a longer period of time.

• It’s all about safety. Trendy diet pills come and go – and often they “go” because they’re banned due to unhealthy side effects. PGX is a powerful weight loss tool, but also a safe one. Comprised of naturally occuring fibers, it’s been scientifically proven in two independent clinical trials to be completely safe and stimulant free.

• It’s all about simplicity. Available as a softgel capsule or in granular form, PGX is best taken right before meals with a large glass of water. As you eat your meal, PGX absorbs the water and mixes with your food to become a gel-like matrix that gently expands in order to slow digestion, creating a pleasant feeling of fullness, and making it easier to practice the elusive art of portion control. What’s so important about portion control? Quite simply, when you eat less, you weigh less.

Ready to experience the magic of PGX yourself? Click here for more information on PGX products. Also, if you haven’t already,  enter to win the Ultimate Lifestyle Getaway sponsored by PGX.

The secret to flat abs without endless stomach crunches and sit-ups

I get a lot of questions from people about the secret to flat abs without endless stomach crunches and sit-ups. Many find it relatively easy to lose weight in general, tone their upper body, arms and legs, but still be left with a giggly, protruding gut or, as some say, a “buddha belly.” If you’ve been committed to an exercise and core strength training routine but you still look down and see an unwanted paunch, you’re not alone. And, one potential solution might surprise you.

Proper Digestion

There’s more to killer abs than just exercise and abdominal crunches, turn out that there’s a direct relationship between the health of your digestive system and your overall look, too. Not only does what you eat affect whether or not you pack on pounds, but what you eat can also impact how your digestive system works, how it processes and eliminates waste effectively, as well as how it helps support the surrounding muscles and tissue.

Abs and an Upset Stomach

We’ve all experienced an upset stomach before that entails gas, cramps, bloating, general aches and pains, and even a distended abdomen. Imagine what it must look like on the inside, as your body fights off an irritant and in doing so, becomes inflamed. Inflammation is the body’s natural way of dealing with illness or injury, even something as minor as a dinner entree it doesn’t like. Food allergies, even minor ones that may not seem to bother you and food intolerance typically cause inflammation in the gut.

Here’s a potential missing link: the greater level of inflammation in your digestive system, the greater likelihood that your abdominal muscles will not respond to exercise. Why? Well, when you’ve got a stomach that’s inflamed, giving you pain, that inflammation can affect the abdominal muscles that are supposed to be stabilizing your core. In other words, those pain impulses that come from your digestive system can result in weakness and more pain in those regions of the abdominal wall. And, when those muscles become weak or disabled due to your (sick) digestive system, they aren’t much help to you and they won’t respond very well to your attempts to work them.

The term “digestive disorder” sounds serious, but it refers to just about any problem you might have with your digestive track, including minor nuisances like indigestion, heartburn, or simply an upset stomach. It’s no wonder we’ve got problems with our digestive systems with the availability of highly processed, poor quality foods just about every where we go, coupled by the fact many of us resort to fast foods while on-the-go.

A Diet That Agrees With Your Core

You know you have to make good choices when it comes to food, beverage, and getting proper exercise. It can be a challenge to eat well and exercise for purposes of losing or maintaining your ideal weight. But I bet you’ve never thought about how your digestive system can change the way your core responds to exercise. This takes the concept of “diet” to a whole new level. And, if you can factor this missing link in to your mentality when you’re grocery shopping, eating in a restaurant, or about to put something in your mouth, you might see the results you’ve finally been looking for. The goal is to get the internal workings of your core to be in harmony with the rest of your body so when you perform a core workout, and work those abs, you see the rewards in a tighter, flatter belly.

Here are a few tips:

• Enjoy your food by chewing it slowly and completely. Swallowing large particles of food puts stress on your digestive system. This will also help reduce the overall amount of foo d you eat.

• Avoid processed foods, especially foods high in preservatives, sodium, fillers, artificial sweeteners and chemicals. Read labels while in the supermarket. Watch out for words like “partially hydrogenated,” “artificially flavored,” or any words you don’t understand.

• Consider drinking organic dairy and juices, as pasteurization can kill the nutrients your body needs for proper digestion.

• Limit your caffeine and alcohol consumption.

• Try to target foods that bother you and avoid them. Food allergies, especially minor ones, can be hard to figure out. A food journal can facilitate this. Record any time you feel some discomfort following a meal.

• Drink lots of water! Dehydration leads to a host of problems. Being fully loaded with water will also allow you to get the most of your workout.

And, of course, don’t forget to keep up with your exercise and abdominal work routine. The road to a flat belly entails a combination of efforts. You’ll not only look better, but you’ll feel better, too!