PUMPKIN SPICE SMOOTHIE BOWL (WITH A SECRET INGREDIENT)

INGREDIENTS

1/2 frozen banana

1/2 C nondairy milk

1/4 C frozen cauliflower

1/4 C pumpkin puree

1 scoop Kathy Smith Protein Shake

1/2 Tbsp ground flaxseed

1/s tsp pumpkin pie spice

1/8 tsp vanilla extract

INSTRUCTIONS

Blend all ingredients together, and top with chopped walnuts, cacao nibs, cinnamon

ESSENTIAL INGREDIENTS, UNBEATABLE TASTE

NOT ALL PROTEIN SHAKES ARE CREATED EQUAL!

Read the Labels and See the Difference! Go to any health food store and you’ll see – there are a lot of protein powders out there! Even if you try to read the labels, it can be tough to navigate through the long list of unfamiliar ingredients. Here’s what I look for in a quality protein:

Digestibility
Quality of Whey
Absorption

If the protein powder you’re using doesn’t have these characteristics, it’s a waste of time and money!

CHECK OUT THE KATHY SMITH SHAKE

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If you’re experiencing a bit of “glute amnesia

If you’re experiencing a bit of “glute amnesia” here’s a sequence that can perk up your backside!

As we age, strength training can truly be considered the fountain of youth. Training intelligently is the key. One big goal with strength training is to build a healthier more durable body without compromising your joints or fatiguing yourself.

Check out this new circuit glute training sequence and explanation (below). It allows me to target the desired muscle groups without as much wear-and-tear on my body.

1. We use the banded glute bridge to ACTIVATE the glutes and get them awake. Our goal here is to help feel the glutes turn on so that we can better use them in the next movements. One of the most valuable components to this is focusing on what you want to feel working. Too often we spend time not focused on the movements we are doing and therefore do not do a good job of using them. (15-20 reps)

2. We move into a split squat with the toes raised to PRE-FATIGUE the glutes. By raising the toes we are forcing more focus on the hamstring and glutes. We also want to keep a slight forward hinge at the hip for more glute involvement.(8-10 ea leg)

3. We use a sumo kb deadlift as our main STRENGTH movement of the circuit. When we are talking about strength training the most important factor is perfect technique and maintaining control over the movement with smooth steady and controlled movements. We are focusing on max tension throughout the entire body and again truly focused on what we want to be feeling work. Don’t focus on how fast you can do these reps, instead focus on very controlled eccentric (lowering) movement and smooth concentric (lifting). (6-8 reps)

4. Rest 90 – 120 seconds before completing the next set

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Get ready for fun-in-the-sun! Remember, consistency is the key. And of course, having fun along the way.

Whatever exercise program you’re doing, there are certain mistakes that may be preventing you from getting the most out of your workouts.

Avoid these 3 common exercise mistakes so you don’t derail your progress toward a slim, strong summer physique…

♥️ NOT ADDING VARIETY – Some people get in an exercise rut by making the mistake of always doing the same workout at the same place at the same time of day for the same amount of time. The body adapts and plateaus, and frustration sets in. This is a setup for losing momentum and interest because one day off becomes 10 more. Mixing up speed, intensity, and type of exercise is key to getting results.

🏃‍♀️ THINKING CARDIO IS ENOUGH – If weight loss is your goal, think beyond doing cardio only. We start losing muscle mass at age 30, and strength training not only helps maintain and build your muscle mass, but more muscles means a higher metabolism, which helps you burn more calories. Strong women stay young!

🧘‍♀️ PUSHING COLD MUSCLES – Warm muscles stretch more easily so you are less likely to injure them. Make the first few minutes of each routine a warm-up. We all need a different amount of time to get into gear. Warm up until your body feels ready to push harder.

Warming up is an essential part of exercise, so never skip it. During your warmup more blood travels to the working muscles, which prepares your body for the workout ahead. By gradually raising your heart rate and increasing your body temperature, it actually makes the workout more efficient.

BE SURE TO FOLLOW KATHY ON:

1 Comment

Lynne Alice on October 8, 2018 at 5:54 pm

What are the calories and macro breakdown?