Lunge Dip with Bicep Curl

Lunge Dip with Bicep Curl

Move: Stand with your feet parallel, hip distance apart, holding a medium to heavy weight in each hand. Step back with your left leg and dip into a lunge. As you dip down bend your elbows, performing a bicep curl. Keeping your back straight, dip straight down and up.

Repetitions: 12 with the right leg in front and 12 with the left leg in front.

Tips:

• Step back far enough into the lunge so that the front knee stays over the ankle as you dip down. The front knee should not drift forward over your toes.

• Keep your shoulders over your hips—do not lean forward.

• Your hip can go down as low as your knee (about a 90-degree bend of the knee).

• As you bicep curl keep your elbows directly underneath your shoulders.

Calf Raises with Side Lateral Lift

Calf Raises with Side Lateral Lift

Move: Stand tall with feet together, holding medium to light weights by your sides. Lift up onto your toes, lifting the weights laterally to shoulder height. Pull your shoulder blades together and then lower the weights slowly as you lower yourself from your toes to a standing position.

Repetitions: 12 to 15.

Tips:

• Keep your shoulders back and chest up. Always work on your posture before performing the move.

• Pull your shoulder blades together at the top of the move and control the weights as you lower them.

• Calf raises can be performed on a stair for more intensity.

• If the lateral raise bothers your shoulders, try turning your palms slightly upward.

WOW (Workout Of The Week)

W.O.W. (Workout Of The Week)
January 13-19

Schedule:

Monday 1/13: Leg Lift video (below) **password: reshape
Tuesday 1/14: Double Trouble (below)
Wednesday 1/15: Leg Lift video (below) **password: reshape
Thursday 1/16: Double Trouble (below)
Friday 1/17: Leg Lift video (below) **password: reshape
Saturday 1/18: Double Trouble (below)
Sunday 1/19: Have fun!

Leg Lift:

password: reshape

 

Double Trouble:

Instructions: 2 rounds, 15 reps each

Moves (pictures to follow):

  1. Rear dip lunge with tricep kickback
  2. Squat with bicep curl and overhead press
  3. Cannonball
  4. Side crunch
  5. Squat and reach (cardio)

Screenshot 2014-01-13 11.36.25

Screenshot 2014-01-13 11.38.44

Screenshot 2014-01-13 11.39.29

Screenshot 2014-01-13 11.40.09

Squat and reach

 

Protein Hot Chocolate

Protein Hot Chocolate

hot-chocolate-protein

Ingredients:

1 C. Water

2 Tbsp. chocolate protein powder*

1 tsp. unsweetened cocoa powder

 

Directions:

Heat water until boiling. Mix in protein powder and cocoa. Pour in mug and garnish with milk froth and dark chocolate shavings.

*I used Shakeology protein powder, with 9g. of sugar and 18 g. of protein

ABCs of Menopause

The ABCs Of Menopause

IMG_1230

A- Active Lifestyle

When I was younger, almost every workout was an all-out push. Now, I allow more recovery time between strenuous workouts and I practice what’s called “active recovery”, involving gentler, low-intensity exercise on those days. While I do something active every day, frequently it’s a low-stress activity such as walking or yoga, aimed at getting my blood circulating and staying limber.

B- Bedroom Fun

There’s hardly a menopausal symptom that exercise doesn’t improve: From low libido to fatigue to mental alertness to insomnia—exercise is my candidate for a wonder drug. When I first got involved in running, I discovered what a miraculous mood booster it could be. I could go from “I can’t do it; nobody likes me . . .” to “Hey, I’m a superstar!” in just forty-five minutes of running.

C- Cardiovascular exercise

Keeping up a walking program during perimenopause and menopause will help strengthen the heart and boost your mood.

D- Drying Vagina

Load up on Vitamin E! This supplement relieves vaginal dryness, hot flashes and protects your heart.

E- Estrogen Drop

Loss of estrogen causes the vagina to become shorter and narrower, and lose some of its elasticity. Blood supply and secretions decrease, and the vagina doesn’t lubricate as well during sex. The once succulent inner walls may become tissue-thin and dry. Intercourse can become uncomfortable or even painful. The thinner vaginal walls are also more vulnerable to infection.

F- Flashes

The first line of defense against hot flashes is to address the triggers. This means:

  • Dressing in layers
  • Switching from steaming lattés to iced herbal drinks
  • Using breathable 100% cotton bedding and sleepwear
  • Reducing your stress through progressive relaxation, yoga, meditation, or other means (all are discussed in chapter 10 of Moving Through Menopause)

Meanwhile, inventive women have developed dozens of strategies for keeping their cool: Portable spritz fans, for instance, combine a spritzer bottle with a handheld fan. Some women install a ceiling fan over their bed. One woman I know soaks her socks in water before wearing them to bed: The water evaporates as she sleeps and helps keep her cool. In general, turning down the thermostat will help, especially at night.

See Where You Rank On The Scale Of Functional Eating

G- Good Health

 

However varied women’s experience of menopause may be, however complex the physiologic changes, I believe it all comes down to this simple formula: The healthier you are, the easier your menopause will be.

H- Hormone Replacement Therapy

Hormone replacement can relieve some of the worst short-term symptoms of menopause. For women who’ve reached the end of their rope because of hot flashes and mood swings, HRT can be a godsend. On the other hand, it’s not an exact science. Tinkering with your hormones to find the right balance may be a trial-and-error process, and some women don’t find the relief they seek. In addition, there can be side effects and possible long-term risks of taking these drugs. Some doctors feel that most of the side effects can be avoided by taking “bioidentical”  hormones (those identical to what our body produces) and by avoiding oral hormones in favor of a patch. The real gray area has to do with long-term effects of HRT—the risks and the benefits. Currently, most doctors feel HRT provides solid defense against osteoporosis and may offer some protection against heart disease, at least in healthy women. Others are optimistic about HRT’s potential for preventing or delaying Alzheimer’s disease. However, the jury’s still out on much of this. New findings are being published every day, which is why it’s so important to find a doctor who is up on the latest research.

In Chapter 12 of Moving Through Menopause, I try to provide the reader, in ten pages or so, with a clear understanding of both sides of the issue so that she can have an informed discussion with her doctor and feel that she asked all the right questions.

I- Information Gathering

It’s not easy to gather accurate information! There’s a lot of information out there and it can be very confusing for two reasons: First, women’s experiences vary widely; and second, the standard medical wisdom is changing constantly as new research comes in. Still, that “happy medium” you’re talking about is exactly what I hope to provide with my book, Moving Through Menopause.

modern Pen & BooksJ- Journaling

I’ve kept a journal off and on throughout my life. I notice I tend to do it during especially emotional periods. It’s a great way to relive anxiety in the moment, and it’s also a good way to track your personal growth over time.

K- Kegel Exercises 

Kegels are exercises that tone and strengthen the pubococcygius, or PC muscle—the muscle surrounding the opening of the vagina. A strong PC muscle is vital to the health of the reproductive organs. Like any other muscle in the body, the PC muscle needs regular exercise to remain firm, especially after childbirth or menopause. When done correctly, “Kegeling” can alleviate up to 90 percent of stress incontinence and heighten pleasure and sensitivity during intercourse.

L – Lifestyle measures

While not necessarily a substitute for hormone therapy or other medication, switching up your lifestyle measures are the the best starting point for everyone.

M- Mood Swings

You probably already know about the importance of limiting your intake of sugar, caffeine, and salt, but the need is even greater when you’re on that hormonal trampoline preceding menopause. Cutting back on these much overdone dietary crutches will help you avoid mood swings, weight gain and insomnia—as well as long-term threats like hypertension and bone loss.

N- Nutritional recommendations

In Moving Through Menopause, I’ll guide you through nutritional recommendations to help you keep your weight down (weight gain is a common complaint at menopause), while providing high-energy, heart-healthy fuel for daily activity.

O- Orgasm

Most women report some change in sexual function at menopause. Surveys show that women typically have fewer sexual thoughts, experience poorer lubrication, and may feel less satisfied with their partners as lovers. Frequency of intercourse often declines, and some studies show a correlation between this and declining levels of testosterone. Other changes may occur, too, such as decreased arousal and ability to orgasm.

The good news is that for many women, the changes are mild, and the majority of women report feeling satisfied with their sex lives after menopause. How you feel about any changes you experience depends on you, and your attitudes about sex. How you’ll solve them depends on the exact mix of factors causing them.

P- Perimenopause

There’s a definite tendency in our culture to overreact to the approach of menopause. In my book, I quote one woman whose friends literally shunned her when she admitted to being perimenopausal, because they had this idea that menopause “would reduce them to asexual blobs, or turn them into their grandmothers overnight.”  In our youth-hungry culture, any hint that we’re getting older is frightening. The truth is, 50 isn’t old at all. It’s a fantastic moment in our lives, actually, because we have experience and wisdom, and yet we still have our strength and vitality. We’re free from the physical demands of childbearing and we can now pursue any course that seems meaningful to us.

Q- Quiet Time

Stress is normal, but if you let it escalate and peak, it can start costing you sleep, or worse. That’s why it’s your responsibility to find ways to find quiet time and take the edge off.

Here are a few of my favorite emergency remedies:

  • Switching the car radio to a classical station—rock music and talk radio are designed to stir you up; sometimes that’s one stimulant too many.
  • A cup of herbal chai tea at my favorite teahouse—this gives me fifteen or twenty minutes of restful quiet time while I sit and drink it.
  • A hot bath (just be aware that hot baths can be a hot-flash trigger).
  • A yoga class.
  • Deep, rhythmic breathing.
  • Cooking.
  • Juggling—I love it; it forces me to clear my thoughts and be in the present!

 

R- Relationships

When I turned 50 and began the move through perimenopause, the changes in my body mirrored significant changes in my life. At that time, I had recently gone through a separation and divorce. I saw my daughters poised at the brink of their teen years, knowing that soon they’d be pursuing independent lives. Like so many other women, I was trying to make sense of all the changes, and set meaningful goals for this new era. One of the most exciting outcomes of the sense of freedom I felt was the rediscovery of my female friends, who all seemed to re-emerge as the demands of family-raising ease. I realized how important these relationships are, and will continue to be.

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S- Strength training exercises

Performing regular strength-training exercises will help preserve bone density while also improving sleep. Strength training and aerobic exercise have been shown to improve sleep. Don’t overexert immediately before bedtime, however. If possible, try to exercise no later than the early evening.

T- Testosterone

There are many types of hormone replacement therapy involving estrogen and progesterone, either separately or in combination. Sometimes testosterone is prescribed as well. Some formulas give you a monthly period, others don’t. Hormone therapy is available in many forms, including pills, patches, creams, drops, and injections. Some formulas are aimed at improving symptoms; some are designed only to strengthen your bones and heart; still others do both. The choice of hormone will depend on your needs, but finding just the right formula and dose for your body can be a trial-and-error process.

U- Universal Themes of Menopause

In the end of my research for Moving Through Menopause, I realized that there are three universal themes of menopause. First, the immediate hormonal symptoms, such as hot flashes and mood swings; second, the need to reexamine your life and find a deeper sense of meaning; and, finally, long term health issues, specifically heart disease and bone loss. I think every woman should consider these areas, and talk with her doctor about them. Just remember, again, that the scientific information is always being updated. For that reason, it’s a good idea to see a specialist. The doctor that delivered your baby may not be up on the latest research concerning menopause and hormone replacement.

orangesV- Vitamin C

Vitamin C gives your adrenals a boost, which will help with fatigue and may boost bone mineral density. In a study in the Journal of Bone and Mineral Research, researchers concluded that vitamin C appeared to enhance the effects of estrogen therapy and calcium supplements. Women who took 1,000 milligrams or more of the vitamin C had higher levels of bone density than those who took less.

W- Wrinkles & Changing Breasts 

One of the liberating things about this stage of life is that you get to readjust your priorities a bit. What’s important now isn’t cosmetic perfection, it’s how well your body works, as well as what it says about your inner self, through qualities like posture and energy. Sure, I notice little signs of aging in my body just like everyone else. Rather than obsessing over them, though, I use them as a reminder to put more effort into things I still have control over—my physical strength and stamina, my relationships, and my place in the world.

X- X-Treme  Heat

If you find you’re always the one asking whether it’s “hot in here,” you’re not alone. Hot flashes, or flushes, are the classic emblem of menopause, and, in this country at least, they affect up to 80 percent of all women.

A hot flash happens when the part of your brain that regulates body temperature gets the mistaken idea that you’re too hot. In response, your body follows its normal procedure for cooling itself, exactly as it would if you were overheated: Your heart rate speeds up, your face turns red as blood moves toward the skin’s surface, and you may break out in a sweat. Hot flashes are often followed by a chill, as your body temperature stabilizes again.

Every woman tends to have her own pattern of flashes. These can vary enormously, but they average about three and a half minutes, and usually happen three to four times a day.

56848.002 HR-AY- Yoga

Throughout perimenopause and menopause, keeping up a yoga program and other stress-reducing techniques can help keep you centered and calm.

Z – Zzz’s

I highly recommend paying attention to your sleeping patterns. Sleep is a pivotal aspect of menopause. Changing hormonal levels and symptoms like hot flashes can disrupt good sleep and leave you feeling more vulnerable the next day. To make matters worse, lack of sleep saps your energy, making it harder to exercise, thereby robbing you of the stress-reducing benefits of physical activity. That’s why I say anything you can do to improve your sleep will help you across the board. Of course, I’ve included a number of sleep-enhancing strategies in my book. In addition, I recommend a stress-reducing technique called “Breathing/Listening.” First, inhale for a count of six and exhale to a count of six. Do five cycles. Then, inhale for a count of six and hold for a count of six. As you’re holding, listen attentively to the sounds around you: a clock ticking, clothing rustling, the traffic outside—try to notice every sound, no matter how distant. Exhale for a count of six. Repeat for five cycles. The rhythmic breathing will calm your body, while the act of listening will help you tune out negative thoughts and bring you into the present.

10 Best Exercises to Lose Belly Fat

How To Burn Belly Fat Like A ProThe most frequent question I’m asked is always, “What’s the best exercise to lost belly fat?” Before we get started on specific exercises to tone up your midsection, it’s important that you understand the total concept.

When it comes to belly fat, you have the fat that’s on top of the belly (subcutaneous fat), the fat that’s marbled in between the organs, and the muscles underneath the fat. So, you have to tackle this from both directions. First, you’ll need some cardio to get rid of the extra fat.

But what kind of cardio is the best?
My answer: Interval training.

What is interval training?
Imagine you’re on walk at a steady state. Then, every 90 seconds, pick up your speed and go as fast as you can. On a scale from 1-10, you should get up to about an 8 or 9. At this level, you’re really pushing yourself! You can do interval training on a walk, a run, a bike ride, or an elliptical. Whatever kind of cardio you’re doing, you want to think about having these bursts of energy where you go hard for 90 seconds, then recover for 90 seconds, and repeat.
Try this interval training workout

Interval training targets the fat, but once it’s targeted, you have to think about the muscles underneath! The sets of muscles are:

1. Rectus abdominis: These muscles run vertically from your rib cage to your hips. These are the muscles you work when you’re on the floor doing crunches.

2. Obliques: These muscles come across your core at an up and down diagonal (internal and external obliques). These are the muscles responsible for twisting your body.

3: Transverse Muscles: These are your posture muscles — the ones I really want you to work on! These muscles are the key to having great abs. Your transverse muscles come across your belly. Think about these as your built-in spanks! They’re like a girdle that hold you in, but you have to learn how to use them!

Click here for more information on these 3 different muscle groups

Now, let’s get to work engaging these muscle sets! Try these 10 exercises to lose belly fat:

1. The Can Can Move

Exercise clip from my Fat Burning Pilates DVD

Unlike other workouts that just tone muscle, pilates is a unique physical discipline that actually engages the way you use your body. In this clip, I show you how to use the Can Can move to lose belly fat and get the tall, graceful bearing of a dancer, while building core strength for daily activity.

If you felt the burn in this pilates clip, buy the DVD from pilates kit (3 pilates workouts in 2 DVDs):

Click here for more information about the benefits Pilates mind/body connection

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2. Scissors

Clip from Fat Burning Pilates – ADD TO CART 

A  classic pilates move, the scissors motion strengthens your core and kicks the fat-burning power of pilates into high gear.

Looking for a pilates DVD? Try adding yoga to the mix with this yoga/pilates kit:

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3. Chopping The Coconut

Clip from Total Body Turnaround 

This unique blend of cardio and balancing will ramp up your calorie burn and attack belly fat! Balancing is a vital practice to help keep you doing the activities you love, no matter your age.

This clip comes from one of my newest DVDs, Total Body Turnaround. My favorite part of this DVD is that it’s split into 2o-minute workouts, so it’s easy to fit a sweat in. Get your copy today:

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4. Step On The Gas!

Clip from Lift Weights To Lose Weight

Pump it out with this twist on the classic crunch, working all three muscle sets in your tummy for the ultimate belly fat burn. Give me five sets!

This abdominal workout comes from my Lift Weights To Lose Weight DVD series. Lifting weights adds lean muscle to boost your metabolism and helps burn calories all day long! Get your copy today to trimming down your waistline and ramping up your metabolism.

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5. Table Top Crunch & 100’s

Clip from my Body Boomers 3 DVDs in 1 

For this ultimate exercise to lose belly fat, pull your belly in, pretending that you’re squeezing into your tightest pair of blue jeans. Use your transverse abdominis (lower belly) to target the lower-belly pooch.

Join me in Body Boomers Workout and start gaining the mind and body benefits of three of my favorite workouts: Moving Through Menopause (previewed in clip above), Shaper Ball Workout and Wellness Mind & Body.

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6. Side To Side

Clip from my Matrix Method: Ultimate Sculpt DVD

Target-tone your abs and back with this crunch-free, timesaving move that blasts the core for real results in record time!

This clip comes from one of my favorite go-to workouts, Matrix Method: Ultimate Sculpt. Using cutting-edge sculpting techniques, Ultimate Sculpt will take your workout to the next level. Buy yours today:

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7. Side To Side For Beginners

Clip from my Tummy Trimmers DVD 

Drop the weights and leave those love-handles behind with this beginner’s move from my Tummy Trimmers DVD.

The full Tummy Trimmers DVD includes five different 10-minute ab workouts that you can mix and match to meet your needs. With five cutting-edge methods to train your core, you’ll never get bored or reach a plateau…you’ll simply have sensational abs! Buy your copy and get started today:

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8. Belly Boot Camp

Clip from my YouTube Channel – http://www.youtube.com/kathysmithlifestyles

Use these 6 moves and turn them into a circuit — doing them as hard as you can for 20 seconds!

Are you ready for Belly Boot Camp? It’s time to get everything you need to get flab abs and a strong core. No more excuses, take control of your workout and slim up for summer with my complete Belly Boot Camp Kit.

Included:
– Tummy Trimmers DVD
– Flex Appeal DVD
– Yoga Sculpt DVD
– Kettlebell Solution DVD
– 3 lb kettlebells
– 5 lb kettlebells

Get your Belly Boot Camp Kit for $30.00 off today:

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9. Kettlebells For The Core

Clip from my Kettlebell Solution Kit – ADD TO CART 

Kettlebells are a total body miracle! In a few fluid movements, you can use them as an exercise to lose belly fat, arm jiggle and tone your butt and thighs. I offer kettlebells in a variety of sizes for all levels of fitness. Each kit includes two kettlebells — either a 3 lb and 5 lb or a 8 lb and 10 lb, as well as my Kettlebell Solution DVD.

Which kit  is right for you?
Beginner Kit (3 lb & 5 lb)

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Advanced Kit (8 lb & 10 lb)

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10. Side Plank

Clip from my Total Body Lift DVD – ADD TO CART 

Work your obliques to whittle your waistline with this beginner to advanced side plank.

Do these exercises every day, and you’ll be on the road to flat abs!

Make it happen,

Kathy

[soundcloud url=”http://api.soundcloud.com/tracks/107331632″ params=”” width=” 100%” height=”166″ iframe=”true” /]

10 Best Exercises to Lose Belly Fat

10 Best Exercises to Lose Belly Fat

The most frequent question I’m asked is always, “What’s the best exercise to lost belly fat?” Before we get started on specific exercises to tone up your midsection, t’s important that you understand the total concept.

When it comes to belly fat, you have the fat that’s on top of the belly (subcontaneous fat), the fat that’s marbled in between the organs, and the muscles underneath the fat. So, you have to tackle this from both directions. You’ll need some  cardio to get rid of the extra fat.

But what kind of cardio is the best?
My answer: Interval training.

What is interval training?
Imagine you’re on walk at a steady state. Then, every 90 seconds, pick up your speed and go as fast as you can. On a scale from 1-10, you should get up to about an 8 or 9. At this level, you’re really pushing yourself! You can do interval training on a walk, a run, a bike ride, or an eliptical. Whatever kind of cardio you’re doing, you want to think about having these bursts of energy where you go hard for 90 seconds, then recover for 90 seconds, and repeat.

Interval training targets the fat, but once it’s targeted, you have to think about the muscles underneath! The sets of muscles are:

1. Rectus abdominas: These muscles run vertically from your rib cage to your hips. These are the muscles you work when you’re on the floor doing crunches.

2. Obliques: These muscles come across your core at an up and down diagonal (internal and external obliques). These are the muscles responsible for twisting your body.

3: Transverse Muscles: These are your posture muscles — the ones I really want you to work on! These muscles are the key to having great abs. Your transverse muscles come across your belly. Think about these as your built-in spanks! They’re like a girdle that hold you in, but you have to learn how to use them!

Now, let’s get to work engaging these muscle sets! Try these 10 exercises to lose belly fat:

1. The Can Can Move

Clip from Pilates For Abs – ADD TO CART

This sciccors motion is a classic pilates move. S

2. Scissors

Clip from Pilates For Abs – ADD TO CART

 

A  classic pilates move, the scissors motion