Kathy Smith’s summer body turnaround

By Kathy Smithwww.KathySmith.com

As featured on the cover of Women’s World Magazine

Daily weight loss guides, recipes and exercise videos for a leaner, happier you.

30 days of30 days SUMMER

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I’m so glad that you’ve chosen to be here

and I’m excited for the opportunity to help you get

into the best shape of your life. Most of us want to

make a change, but creating change can sometimes

be difficult. Unless you have a plan...

Can you transform your entire lifestyle overnight? Of

course not. But you CAN start to take a few small

steps and begin to make progress. And this is about

progress, not perfection. Big changes happen when

small changes occur.

Today is the day we start to do things differently.

Welcome to the 30 Days Of Summer!

Here’s to your health!

Kathy

welcome!

Join my Facebook community to chat with other people in the 30 Days To Summer program!

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success storiesSimply by picking up this program, you have taken an important step toward getting in the best shape of your life. It’s an exciting (and delicious) adventure. Here are just a few success stories of people who have taken this same journey that you’re about to travel:

Amy - Lost 71 pounds and is now her goal weight

“I hit 200 pounds after the birth of my son. A year later I began using Kathy’s program. I changed my eating habits and learned to eat the right foods. I lost 40 pounds, and I was hooked! I have lost a total of 71 pounds and am now at my goal weight. I would not have been able to do it without Kathy’s help. Thank you, Kathy, for being such an inspiration.”

Carol - Lost a pound a day

“At first the diet was a little tough because I was used to eating more. By then I realized I was losing a pound a day and suddenly it felt easy! With Kathy’s program you’ll get better results and you’ll never get bored. I went from 146 pounds to 135 in two weeks and shed an entire dress size. I couldn’t believe how quickly it happened!”

Betty - Lost more than 50 pounds

“I was 145 pounds before I got pregnant. During my pregnancy I got up to 184 pounds. I looked like a tank. Six weeks after giving birth, I started exercising for a wedding I was going to attend a few months later. With Kathy’s program I lost 50 pounds and got down to 134 pounds for the wedding. But then I continued to lose weight. Now I am 129 pounds — even lighter than I was before I got pregnant — all without “dieting.”

What will your success story be? Make it happen!

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Let’s begin by taking a personal inventory: Where are you now, and where would you like to go?

Take a moment to print off the next page and write down your goals, whether it’s:

- Weight loss- Lowering your blood pressure- Increasing energy, or simply- Getting more enjoyment out of life

This is an important part of the process and should not be overlooked.

Put this list in a place where you’ll see it regularly (the fridge, the bathroom mirror, on your desk) so you can keep coming back to remind yourself why you’ve made this choice.

Remember, the goal here is to make progress. Every important journey begins with a single step, so let’s take that all important first step together.

So write down your goals. Print your photo. Jump on Facebook to say “Hello!” And, let’s get started!

Click here to join my Facebook community

Read more: 7 Habits Of A Healthy Body Image

day 1 set the sail

You are 97% more likely to achieve your goals if you write them down.

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goals

What are my top 3 goals?

1.

2.

3.

Common Q’s:(click for my answers)

- How do I set realistic goals?

- How do I make peace with less-lovable

body parts?

- How do I look beyond my body?

- How can my environment affect my weight?

print this page &place photo here(4” x 3”)

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One of your secret weapons is keeping a journal.

Keeping a journal is a surefire way to stay on track because it holds you accountable to yourself. In fact, it’s been proven time and again that those who track their progress achieve far greater results than those who don’t.

Try this for the rest of this week, and see how helpful it is when it comes to identifying your patterns.

Be patient with yourself and really use this as a way to look at what’s happening in your life. Remember, that day-by-day, you’re making baby steps to not only remodel your body, but also your entire life.

day 2 write off the pounds

Print of the next two daily journal pages of this book as a guide.

ACTION ITEM

Tomorrow, we’re going to start the food portion of the 30 day shred. Put it on your calendar, stock up your kitchen (you can peek at some of the recipes!), and get ready to start dropping the pounds. Find the recipe guide starting on page 65.

health journalBR

EAK

FAST

what i ate:

hunger level before I ate:

starving hungry not hungry

hunger level after I ate:

starving hungry not hungry

LUN

CH

what i ate:

hunger level before I ate:

starving hungry not hungry

hunger level after I ate:

starving hungry not hungry

DIN

NER

what i ate:

hunger level before I ate:

starving hungry not hungry

hunger level after I ate:

starving hungry not hungry

SNA

CK

S

what i ate:

hunger level before I ate:

starving hungry not hungry

hunger level after I ate:

starving hungry not hungry

WA

TER

8oz 8oz 8oz 8oz 8oz 8oz 8oz 8oz 8oz 8oz

health journalworkout completed:

high moderate low

what challenges/frustrations came up?

intensity level:

Aim for 3-4 days of moderate-high intensity, 2 days of low intensity, and 1 day of rest.

today’s experiences:

what patterns am i seeing (ie: in my eating habits)?

Example: “Had a very stressful day at work and overindulged in Godiva

chocolates,” or “Slept eight hours last night, had a great workout, and feel

energized.”

how did my day go?

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Let’s talk about the power of the protein shake . . .

The benefits of well-made protein shakes make for a seemingly endless list. With the right combination of ingredients, they can be satisfying, but not too filling; packed with protein but low in calories; sweet and fruity (or even chocolate-y) with no added sugars - but you’ll have to try one to find out.

Always start with a good protein powder. Depending on your preferences and food sensitivities, you might choose a powder made of whey, soy, egg white, or even rice. Shoot for one with at least 15 grams of protein per serving that’s low in sugar and fat.

The trick is in selecting a good liquid base. Your liquid base can either be a source of nutrients, or extra sugar. I like to use a base of almond, soy, hemp, or nonfat milk.I’ve even started using green tea as a base, because it’s a low calorie, high-antioxidant drink with a little extra boost of caffeine.

Since your protein shake serves as a meal substitute, it can bearound 300 calories. To hit that number, you’ll want to include abase, a protein powder, 1-2 servings of fruit, and a source of healthy fat, either from flaxseed oil, flax meal, or a nut butter.

Basic Fruity Protein Shake - recipe on pg. 65

Did you make a delicious protein shake? Tag me on Instagram (KathySmithFitness).

day 7 shake it up!

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My Top Ten Favorite Snacks:*All recipes can be found in the recipe guide

Asparagus Wraps - pg. 66

Hummus Dippers - pg. 67

Cucumber Boats - pg. 67

Celery Sticks - pg. 67

Yogi Berries - pg. 69

Tuna Wraps - pg. 69

Cantaloupe Wedges - pg. 66

Not Your Mother’s Onion Dip - pg. 68

Parmesan Crisps With Smoked Turkey - pg. 68

Shake It Up! As I mentioned last week, protein shakes are a staple of my diet. You can mix up the ingredients by trying different types of fruit, but you can’t go wrong with this classic version - Protein shake recipes on pg. 65

Tomorrow, we’ll continue to talk food when we turn our focus to lunch. Until then, snack away!

day 10 top 10 snacks

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No healthy lifestyle is complete without a regular strength-training routine.

Top 5 Reasons To Strength Train: You’re losing it: Every decade, we lose muscle mass, and as we age, the percentage of loss accelerates. By age 60, the average person will have lost one-third of his/her muscle mass. But, you can reverse it with resistance training. Lift it to Lose it: Strength training boosts your metabolism, which means you’ll burn more calories throughout the day - so lifting weights can actually help you lose weight. Heart disease is so last year: Heart disease risk is lower when the body is lean. Strength training is a way to reduce risk of heart disease - it helps you lose visceral fat - the most dangerous type of fat when it comes to cardiovascular health. Aim a little higher with your goals: Lifting a bag of groceries doesn’t have to be the greatest achievement of your day. Nothing trains your body to perform functional movement for everyday living (bending, twisting, lifting, and reaching) like strength training. You’ll also improve your balance, reduce back pain, and maintain your bone density. I said so! All jokes aside, don’t start your resistance training routine just because I told you to. You need to start building muscle now. Muscle is about better coordination, agility and balance. Muscle revolutionizes your metabolism, transforms your body from the inside out, and is our best bet for reversing the aging process.

day 14 strength training

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Today’s not over! Read more

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Ready to get started? The Perfect Squat: The squat is a classic strength-training move, targeting the glutes and thighs. For a video demo of the squat, you can follow along at home. Click the video below:

day 14 strength training

Push It Up: Another classic move is the push up, which targets the chest, shoulders, and triceps. Ready to try it? Click below:

Try “super-setting” these two moves: Follow a set of squats with a set of push ups, rest for a moment, and repeat. This cycle will help turn your body into a fat-burning machine!

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Head out on a gratitude walk.

In the last several years I have started to take what I call “Gratitude Walks.” I step outside my home and go on a mindful walk, taking in the details of my surroundings. These are the details we rarely appreciate in daily living. The walks make me aware and vigilant, and I become exceptionally thankful for my life and the world in which I live. Remember that we can focus too much on the goal-the outcome we want-rather than the process of achieving that goal. In life, just as in my climb to the top of Kilimanjaro, sometimes it’s about putting one foot in front of the other to get to the finish line. Forget the finish line - focus your energy and strength into taking those single steps forward.

day 21 progress, not perfection

ACTION ITEM

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day 22 interval training

I spoke to Self Magazine recently for a piece they were doing on anti-aging workouts.

What are the secret moves that keep some celebrities looking so young? I told them what I’ll tell you: To keep our bodies burning fat, we need to keep it guessing. One of the best ways to do that is to start interval training. Interval training refers to the bursts of extra energy and intensity we can add to our workouts. For example, if you’re trotting on your treadmill at 4mph (a nice, law-abiding speed), and then you increase your speed to 8mph for 30 seconds . . . that’s an interval. 4 REASONS TO START INTERVAL TRAINING TODAY: It burns calories faster. Who doesn’t want to shave off extra fat? As you exercise, your body establishes a certain metabolic rate that matches the workout rate. By adding a surge of high intensity, you can increase that metabolic rate. Your body will burn calories at that higher rate longer even after you’ve returned to “normal” speed. It increases your fitness level. The rhythm of an aerobic workout is good, but your body’s fitness level adjusts to that rhythm. Without an extra physical push, you will not increase your speed, muscle, or endurance. But add some intervals to your workout, and suddenly your all-out-efforts begin to get easier, which means you can push yourself further next time around so you can keep seeing results.

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Today’s not over! Read more

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It sheds intramuscular fat. Do you have a zone of stubborn fat on the butt, the gut, or the thighs? Some of these so-called

“problem areas” contain fat that is marbled into the muscle, so typical aerobic workouts can’t really tap into them. Interval training, however, can target those body parts and finally reduce the fat. It makes your workout a lot more exciting. Although it can be challenging, interval training is enjoyable. Not only will it break up the monotony of a clock-watching workout, but those little bursts of energy give you something to look forward to. Plus, interval training causes your body to shoot a burst of feel-good hormones into the blood stream, contributing to what is sometimes referred to as “runner’s high.” I love using the word “burst” when it comes to interval training, because that’s really what it is - the key to helping you “burst” through your fitness barriers, and onto the next level. Sounds pretty sweet, doesn’t it? Which reminds me . . . tomorrow we’ll talk sugar! See you then.

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day 22 interval training

READ MORE

- Burn Belly Fat Like A Pro- My Favorite Interval Training Playlist- Pump Up The Pace Exercise For A Flat Stomach

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We accumulate toxins in our bodies from the air we breath and the food we eat.

The goal of a body cleanse isn’t weight loss. It’s to eliminate toxins that have been building up in your body and that can promote fat retention and weight gain. So the detox regimen does often lead to weight loss. Some effective methods for gently cleaning out the body are natural, everyday activities. Rather than taking handfuls of supplements or fasting, I recommend trying these “Outs”: 5 Ways to Cleanse Your Body Naturally: Sweat It Out: Sweating is one of the body’s best methods of eliminating toxins. The skin, after all, is the largest organ. Breathe It Out: Breathing is another way your body gets rid of waste. The more you breathe, the more you naturally detoxify your body. Digest It Out: There’s a lot going on between the time you put something in your mouth and it leaves your system. You can enhance this process with enzymes and probiotics.

Sleep It Out: Sleep is essential to health and well-being. Just about every system in your body is affected by the quality and quantity of sleep you get a night. Clean It Out: Boost your fiber, and shoot for 35 grams a day. Then, clean out your kitchen (See Day 3).

day 27 cleanse your body naturally

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day 29 think quality of calories

Let’s face it, counting calories or grams of this and that is impractical.

It is not very useful when trying to lose weight because not all calories are created equal. A 300-calorie candy bar is not equivalent to a 300-caorie turkey wrap. Your body responds differently to these foods.

The sugary candy bar is likely to feed your fat cells, whereas the high-protein wrap will feed muscle, fostering a chain of events that results in a higher metabolism, preserved lean muscle mass, and blood sugar balance.

Today, add some of these nutrient goodies to your plate, and they will keep you consistently nourished and healthy:

- Lean proteins- Fibrous Fruits- Vegetables- Healthy Fats- Whole Grains

ACTION ITEM

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day 30 the laws of living lean

I’ve shared with you my diet and fitness secrets to get you in the best shape of your life. Today, I want to share with you my Laws To Living Lean. You can use these laws for the rest of your life. They will ultimately help you live a lean way of life for years.

Think Progress, Not Perfection

View Exercise As Nonnegotiable

Shop Smart At The Grocery Store

Make Your Home A Healthy Environment

Review Your Bad Habits

Seek Substitutions For What You Crave

Detach Mood From Food

Think Quality Of Calories, Not Number

Make Sleep A Priority

Start Every Day With Breakfast

Eat Every Three to Four Hours

You Can Tame Your Sugar Habit

Today is the last day of our 30 Days To Summer Program, but come back to this program daily as a healthy guide throughout your life. Here’s to your health!

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recipe guide

Smoothies

Basic Fruity Protein Shake1 scoop (2 Tbsp.) protein powder1 C. liquid (water, skim milk, soy, rice, or almond milk)1 Tbsp. flaxseed oil1/2 - 3/4 C. fresh or frozen mixed berries1/2 medium banana

Berry Protein Smoothie1 scoop protein powder1/2 C. strawberries 1/2 C. blueberries1 Tbsp. ground flaxseed4 oz. skim milk

Choco-Monkey Protein Shake1/2 banana1 scoop chocolate protein powder4 oz. skim, soy milk or water1 Tbsp. ground flax seed or flax oil1 C. ice cubes (optional)

Classic Protein Shake- 1 C. skim, soy, or almond milk- 1 scoop of Protein Powder- 1 C. frozen mixed berries- 1 Tbsp. flax oil- 1/2 of a medium banana.

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Smoothies (Continued)

Mixed Berry Protein Shake1/2 C. strawberries1/2 C. blueberries1 scoop of vanilla protein powder4 oz. of skim, soy milk or water, 1 Tbsp. ground flax seed or flax oil. 1 C. ice (optional)

Tropical Protein Smoothie1 scoop protein powder1/2 banana1 Tbsp. coconut oil4 oz. soy milkIce

Snacks and Sides

Asparagus Wraps4 Asparagus stalks Wrap with 4 oz turkey slices. (Optional: add mustard)

Cantaloupe Wedges1 wedge of cantaloupe (1/4 of a whole) with 1/2-C. low fat or fat-free cottage cheese.

recipe guide