Denise's Daily Dozen Part 4

THE PLAN.

If fitness came in a bottle, everyone would have a great body.We will make simple lifestyle changes that really work!

Monday Welcome to your Monday Daily Dozen workout! You've made the first step toward a fitter, healthier body and I know that you can can do it. Simply stick with this plan, which I've designed to blend easily into your life, and you do it. Simply stick with this plan, which I've designed to blend easily into your life, and you can can change your body. You change your body. You can can get in the best shape of your life and have success. Just stay upbeat and positive. This is your time to s.h.i.+ne. Go for it! And get excited for what lies ahead. You deserve to feel your best! get in the best shape of your life and have success. Just stay upbeat and positive. This is your time to s.h.i.+ne. Go for it! And get excited for what lies ahead. You deserve to feel your best!

POSITIVE THOUGHTS POSITIVE THOUGHTSDo your exercise routine without judgment. Don't think negative thoughts like I'm too fat I'm too fat or or I'll never get this I'll never get this. Simply trying will help you improve those push-ups and that chest fly. Replace judgment words like lazy, weakling, lazy, weakling, or or fat fat with positive words such as with positive words such as courage, challenge, courage, challenge, and even the phrase and even the phrase I can I can. Congratulate yourself on starting something new. You're amazing.

Today's Daily Dozen workout is twelve minutes of aerobic moves that I call the Cardio Fat Blast. As the name implies, it'll burn calories and fat, and jump-start your metabolism by mixing periods of moderate-intensity exercise with periods of higher intensity. Called interval training, this boosts your heart rate and challenges your body more than maintaining one steady speed would. This Cardio Fat Blast workout will also help tone your body with compound moves that require you to use a lot of muscles at one time. The benefit is that you're training like an athlete and working twice as many muscles in half the time! Remember, burning fat and calories is important, but so is building muscle. That's because muscle requires more calories to maintain than fat. As a result, the more muscles you have, the more calories you burn even when you're not not working out-and that includes sleeping and sitting on the couch. working out-and that includes sleeping and sitting on the couch.

RISE AND s.h.i.+NE! RISE AND s.h.i.+NE!It's best to exercise in the morning before the day's activity begins. Walking or running helps warm up the body. Breaking a little sweat will make you feel more flexible during your toning sessions. Face your day with the peace of mind that comes from knowing that you've already worked out. It'll save you from worrying about how you'll fit it in later-or worse, dealing with the guilt a.s.sociated with not not fitting it in. Don't run the risk of allowing other tasks to take precedence over your workout. You deserve to feel great! fitting it in. Don't run the risk of allowing other tasks to take precedence over your workout. You deserve to feel great!

This Cardio Fat Blast will do more than help you lose pounds and inches over the next three weeks; it'll also give you more energy in just twelve minutes! In fact, many fans of my Daily Dozen Daily Dozen DVDs say they do this Cardio Fat Blast on other days of the week when they need an energy boost rather than seek out an unhealthy, short-term solution like sugar or caffeine. Trust me. I need energy for my long, busy days and, boy, does this workout help. So, let's get started on the road to the healthier, more fit you! I know you can do it, and more importantly, I want DVDs say they do this Cardio Fat Blast on other days of the week when they need an energy boost rather than seek out an unhealthy, short-term solution like sugar or caffeine. Trust me. I need energy for my long, busy days and, boy, does this workout help. So, let's get started on the road to the healthier, more fit you! I know you can do it, and more importantly, I want you you to believe that you can! to believe that you can!

PUT YOUR THIRST FIRST PUT YOUR THIRST FIRSTWho doesn't love sugary drinks? I definitely do! Soft drinks, sweetened coffee drinks, and some fruit juices might not seem like much when you're drinking them, but they can add hundreds of calories to your diet-and your waistline! The diet versions are a little better, but only only a little. They're still crammed with sodium and chemicals. Their sweet taste can even trigger cravings for other sweets! Remember that you a little. They're still crammed with sodium and chemicals. Their sweet taste can even trigger cravings for other sweets! Remember that you can can have a can of soda or your favorite latte! Just be sure to consider these drinks as treats and not an everyday part of your eating plan. To quench your thirst, try herbal tea, seltzer flavored with lemon or lime, or the most sensible drink of all-refres.h.i.+ng water! have a can of soda or your favorite latte! Just be sure to consider these drinks as treats and not an everyday part of your eating plan. To quench your thirst, try herbal tea, seltzer flavored with lemon or lime, or the most sensible drink of all-refres.h.i.+ng water!

MONDAY'S CARDIO FAT BLASTCommit to being fit! You can do it! You are worth it!Double the workout in half the time!

1. Punches Warm up your body and tone your arms, all while revving up your metabolism.

Stand with your feet wider than hip-width apart and pivot to your left side so that your left knee is bent slightly and your right leg is straight behind you. At the same time, bend your left arm so it's by your side with your fist by your shoulder and punch your right arm out to the left side at shoulder height. Then pivot your body to the right side and repeat. Alternate punching from side to side. Time: 20seconds.

Continue pivoting from side to side but now alternate punching your arms up straight toward the ceiling. As you punch your left arm up, lean to the right, bending the right knee slightly. As you punch with your right arm, lean to the left, bending your left knee slightly. Time: 20 seconds.

From the above position, alternate punching your arms down toward the ground. Time: 20 seconds.2. Knee-Ups with Abs Trim your waist and slim your thighs. And get your heart rate up, too!

Stand up straight with your abs pulled in and feet hip-width apart. Bend your arms so your elbows are out to the side and your hands are in front of your chest. Alternate lifting your knees up to your chest. Time: 20 seconds.

Continue alternating lifting your knees, but place your hands behind your head with your elbows bent. This targets the front of the torso and lower abs, too. Time: 20 seconds.

Continue alternating knee lifts, but bring your right elbow to your left knee and then your left elbow to your right knee. This targets the sides of the waistline. Time: 20 seconds.

3. Power Jog with Arm Firmer Just feel the fat blasting off your entire body.Kick-start your metabolism into high gear.

Jog in place, keeping your abs in tight and your back straight as you extend your arms down by your thighs with your palms facing away from you.

BICEP CURLS: Pump and curl your hands toward your shoulders. Time: 20 seconds. Pump and curl your hands toward your shoulders. Time: 20 seconds.

TRICEP TONERS: Continue jogging in place, but now press your arms behind you. Time: 20 seconds. Continue jogging in place, but now press your arms behind you. Time: 20 seconds.

OVERHEAD PRESSES: Continue jogging, but change your arm movements so that you press up toward the ceiling between each bicep curl. Time: 20 seconds. Continue jogging, but change your arm movements so that you press up toward the ceiling between each bicep curl. Time: 20 seconds.

SUCK IT UP!Did you know that the deepest layer of your abdomen is called the transverse abdominal? This muscle helps you contract your abdomen and draw your belly inward. So suck it up. Seriously. Repeatedly pulling in and tightening your abs will help create a natural girdle for the front of your midsection. It also adds power and stability to everyday movements such as walking and sitting.

4. Side Leaps/Lateral Bounding Sculpt and shape your b.u.t.tocks. And train like an athlete.

Stand with your feet hip-width apart. Bend your knees and squat down. Bend your elbows with your hands up by your chest. From the squat position, step side-to-side about two to three feet. Time: 30 seconds.

Keep moving side-to-side in a squat position, but leap from side to side rather than stepping and lift your foot up slightly off the floor. Time: 30 seconds.

CHALLENGE: While leaping side-to-side, swing your arms forward and back as you move. While leaping side-to-side, swing your arms forward and back as you move.5. Hamstring Curl Sleek, sculpted, s.e.xy legs can be yours as you get heart-healthy, too.

Stand with your feet wider than shoulder-width apart and place your hands on your hips.

Step side-to-side about two to three feet as you alternate lifting one leg off the floor behind you and bringing your heel to your rear each time. Time: 30 seconds.

BACK ROWS: Continue hamstring curls with your legs and add an arm variation where you're pulling your elbows down and back behind you. Time: 30 seconds. Continue hamstring curls with your legs and add an arm variation where you're pulling your elbows down and back behind you. Time: 30 seconds.6. Burpee (Squat Thrust) This is a tough one, but it works it all.And it blasts calories fast to shrink those fat cells.

Stand with your feet more than hip-width apart and squat down, touching the floor with your hands.

Jump your body back with knees bent and abs strong.

Jump your feet back toward your hands to the first position.

Stand up and extend your arms toward the ceiling. Time: 1 minute.CHALLENGE: When you jump your legs out behind you, straighten your legs as in the top part of a push-up/plank. Then add another challenge at the top: Jump up. When you jump your legs out behind you, straighten your legs as in the top part of a push-up/plank. Then add another challenge at the top: Jump up.

7. High Kicks Kick your way to "hot legs." And get fit for life.

Stand with your feet shoulder-width apart and alternate kicking your legs out in front of you (straighten them but don't lock your knees). As you kick, reach the opposite arm straight out in front of you at chest height. Time: 30 seconds.

Continue kicking and reaching while twisting the upper body toward the leg that's kicking. Time: 30 seconds.

CHALLENGE: Add some power to the move by jumping a bit off the floor each time you kick. Add some power to the move by jumping a bit off the floor each time you kick.8. Step b.u.t.t Lift Your rear end is the last thing people see when you leave the room.Make it look great! Keep it up; this is where it counts.

Place your hands on your hips, turn to your left, take a step forward with your right leg, and then extend your left leg straight behind you. As you extend your leg, extend your arms straight up toward the ceiling.

Then repeat for the other side by taking a step back with your left foot and turning your body to the right as you step forward with your right foot. Extend your right leg straight behind you and your arms up toward the ceiling. Time: 1minute.

CHALLENGE: Repeat the same step but add power by jumping off the floor as you step to each side and extend the leg behind you. Repeat the same step but add power by jumping off the floor as you step to each side and extend the leg behind you.

9. Twisters Twist off fat and calories. And lose an inch around your belt.

Here you're doing the twist! Stand with your feet shoulder-width apart and arms extended out to the sides at shoulder height. As you twist your legs to the left, swing your arms to the right; as you twist your legs to the right, swing your arms to the left. Time: 30 seconds.

Bring your legs together and continue doing the twist, squatting down low for several twists and twisting back to standing. Time: 30 seconds.

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10. Knee Lunge Series You can't find a better move for toning and lifting your rear than the lunge.

Stand with your feet shoulder-width apart and hands on your hips. Lift your left knee up to hip height and then step it behind you as you bend your right knee into a lunge position. Make sure that your front knee is at a ninety-degree angle and does not go over your toes. Time: Repeat lunges for 30 seconds with the left leg; then do 30 seconds with the right leg.

11. Standing Ab Toner Focus on your core while you gradually bring your heart rate back down.

Stand with your feet shoulder-width apart and then step your left leg behind you and bend into a lunge. Bend your arms by your sides.

Pump your arms as you quickly lift your left leg on and off the floor using your abs and bring the knee to hip height. Time: 30 seconds. Then switch legs and repeat for 30 seconds with the right leg.

12. Cool Down Reward your muscles for their hard work with these soothing stretches.You deserve it!

BACK STRETCH BACK STRETCH: Stand with your feet wider than hip-width apart and knees slightly bent. Place your hands on your thighs. Round your back, pull your navel in toward your spine, and feel the stretch in your back. Time: 10 seconds.

CALF AND HAMSTRING: Bend from the hips and s.h.i.+ft your weight onto your left foot and extend the right leg straight in front of you with the right heel on the ground and toes pointing up to the ceiling. Place your hands on your thighs and sit back slightly. Time: 10 seconds. Switch legs and repeat.

EXALTED WARRIOR: Stand in a lunge position with your left leg in front. Make sure your left knee doesn't go over your left toes and straighten your right leg behind you. Keeping your abs in tight, extend your arms straight up toward the ceiling. Time: 10 seconds. Switch legs and repeat. Stand in a lunge position with your left leg in front. Make sure your left knee doesn't go over your left toes and straighten your right leg behind you. Keeping your abs in tight, extend your arms straight up toward the ceiling. Time: 10 seconds. Switch legs and repeat.A Dozen Tips from Denise: Boost Your Motivation to Eat Right and ExerciseThough the best way to get motivated is to see amazing changes in your body, your energy level, how well you sleep, and how well your clothes fit, there are times when your motivation may be lagging. When that happens, try these simple but effective tips. They always work for me. 1. 1. Music is key to getting motivated, so I blast it when I work out. Upload songs to your iPod or treat yourself to a favorite CD, but only allow yourself to listen to your new music when you work out. It'll give you something to look forward to. Music is key to getting motivated, so I blast it when I work out. Upload songs to your iPod or treat yourself to a favorite CD, but only allow yourself to listen to your new music when you work out. It'll give you something to look forward to. 2. 2. Give yourself a nonfood reward after a week's worth of healthy eating and exercise. Some suggestions: half an hour when you turn off the phone and curl up with a good book or magazine, getting a manicure, or buying yourself flowers. Give yourself a nonfood reward after a week's worth of healthy eating and exercise. Some suggestions: half an hour when you turn off the phone and curl up with a good book or magazine, getting a manicure, or buying yourself flowers. 3. 3. Find a workout buddy. This Find a workout buddy. This really really helps me stick with and look forward to my workouts. Every Sunday, I pull out my calendar and call my friends to set up exercise dates for the week. I love that I can stay in shape helps me stick with and look forward to my workouts. Every Sunday, I pull out my calendar and call my friends to set up exercise dates for the week. I love that I can stay in shape and and stay in touch with friends-my BFF workout. stay in touch with friends-my BFF workout. 4. 4. Make healthy living a cinch. Put your workout clothes out the night before or keep your gym bag stocked and in your car. These things make it easier to exercise, and just the sight of your workout clothes is a great reminder. Make healthy living a cinch. Put your workout clothes out the night before or keep your gym bag stocked and in your car. These things make it easier to exercise, and just the sight of your workout clothes is a great reminder. 5. 5. Hang a calendar somewhere that you can see it often-the refrigerator, above your computer-and put a sticker or special mark on the days you work out and eat right. Seeing evidence of your hard work will inspire you to keep it up. Hang a calendar somewhere that you can see it often-the refrigerator, above your computer-and put a sticker or special mark on the days you work out and eat right. Seeing evidence of your hard work will inspire you to keep it up. 6. 6. Pick a time of day that you're going to exercise and stick with it. This way it becomes part of your schedule and makes you feel more committed. It's like an oath to yourself that you won't want to break. For example, I know that Monday, Wednesday, and Friday, I'm going to exercise at six thirty with my husband before taking our kids to school, and Tuesday and Thursday, I'll do it after I drop them off. Without some planning, your day can easily get ahead of you. Pick a time of day that you're going to exercise and stick with it. This way it becomes part of your schedule and makes you feel more committed. It's like an oath to yourself that you won't want to break. For example, I know that Monday, Wednesday, and Friday, I'm going to exercise at six thirty with my husband before taking our kids to school, and Tuesday and Thursday, I'll do it after I drop them off. Without some planning, your day can easily get ahead of you. 7. 7. Pick a close friend and e-mail your workout log to him or her each week. When you know someone else is "watching," you're more likely to stick with it. You can do this on Pick a close friend and e-mail your workout log to him or her each week. When you know someone else is "watching," you're more likely to stick with it. You can do this on deniseaustin.com. 8. 8. Slip on your workout clothes and don't take them off until you sweat. This is one of the biggest things I do to stay motivated (yes, even Slip on your workout clothes and don't take them off until you sweat. This is one of the biggest things I do to stay motivated (yes, even I I have trouble at times). The second I wake up, I put on my workout clothes and sneakers because I know that I'd be embarra.s.sed to take them off without squeezing in a workout. have trouble at times). The second I wake up, I put on my workout clothes and sneakers because I know that I'd be embarra.s.sed to take them off without squeezing in a workout. 9. 9. TV can be another motivator. I like to watch ESPN (with the sound turned off while listening to music) because all those athletes get me psyched up. But you can also record your favorite shows and work out while watching, or use the commercials to do exercises such as squats, crunches, and push-ups. TV can be another motivator. I like to watch ESPN (with the sound turned off while listening to music) because all those athletes get me psyched up. But you can also record your favorite shows and work out while watching, or use the commercials to do exercises such as squats, crunches, and push-ups. 10. 10. Make healthy foods look more appetizing and thus more satisfying. Instead of eating yogurt out of the container, put it in a bowl and alternate layers of yogurt and fruit, or make fish and veggies more appealing by adding a garnish of mint or parsley. Make healthy foods look more appetizing and thus more satisfying. Instead of eating yogurt out of the container, put it in a bowl and alternate layers of yogurt and fruit, or make fish and veggies more appealing by adding a garnish of mint or parsley. 11. 11. Keep a food log. Studies show that people who kept food journals lost more weight than those who didn't. Also, knowing that you have to jot down what you put in your mouth can prevent mindless eating and inspire you to choose healthy options. Keep a food log. Studies show that people who kept food journals lost more weight than those who didn't. Also, knowing that you have to jot down what you put in your mouth can prevent mindless eating and inspire you to choose healthy options. 12. 12. Remind yourself that you'll Remind yourself that you'll always, always always, always feel better after you exercise than you did before you started (or if you skip it)! feel better after you exercise than you did before you started (or if you skip it)!