NUTRITION INFORMATION FOR THE DAY:.

WOMEN.

MEN MEN.

Calories: 1,418 kcal 1,418 kcal Calories: Calories: 1,708 kcal 1,708 kcal Total Fat: 41 g 41 g Total Fat: Total Fat: 49 g 49 g Saturated Fat: 6 g 6 g Saturated Fat: Saturated Fat: 7 g 7 g Total Carbohydrate: 192 g 192 g Total Carbohydrate: Total Carbohydrate: 229 g 229 g Protein: 85 g 85 g Protein: Protein: 106 g 106 g Sodium: 1,895 mg 1,895 mg Sodium: Sodium: 2,047 mg 2,047 mg Fiber: 25 g 25 g Fiber: Fiber: 30 g 30 g

DAILY DOZEN TOTALS FOR THE DAY:.

WOMEN.

MEN MEN.

3 protein 4 protein 4 protein 4 veggie 4 veggie 4 veggie 3 fruit 4 fruit 4 fruit 3 grain 3 grain 3 grain 3 healthy fat 4 healthy fat 4 healthy fat

A BEAUTIFUL VIEW A BEAUTIFUL VIEWWhen you look at beautiful vistas, it causes your brain to release chemicals that can enhance your mood and immune system. Environments can have a positive effect and make you feel better.

A Dozen Tips from Denise: How to See the Gla.s.s-and Your Life-as Half FullPeople always comment on my sunny outlook on life. It's something I choose, choose, and you can, too. Every single day, I make a decision to embrace what's good about life because I believe that a positive att.i.tude and optimistic outlook can awaken you to so many new possibilities-opportunities that self-doubt and negativity completely miss. The truth is that there are many things in life that we can't control, but your att.i.tude is all up to you. Att.i.tude is everything! Here are twelve tips for looking on the bright side. and you can, too. Every single day, I make a decision to embrace what's good about life because I believe that a positive att.i.tude and optimistic outlook can awaken you to so many new possibilities-opportunities that self-doubt and negativity completely miss. The truth is that there are many things in life that we can't control, but your att.i.tude is all up to you. Att.i.tude is everything! Here are twelve tips for looking on the bright side. 1. 1. Take a minute to sit down and make a list of things you like about yourself-for instance, your great smile, your toned arms, and the fact that you're a wonderful friend. Read it every day and add to it regularly. Take a minute to sit down and make a list of things you like about yourself-for instance, your great smile, your toned arms, and the fact that you're a wonderful friend. Read it every day and add to it regularly. 2. 2. Your mind can only hold one thought at a time. Make it a positive and constructive one. When pessimistic thoughts pop up, imagine a red STOP sign and immediately replace them with thoughts that are more upbeat and productive. Your mind can only hold one thought at a time. Make it a positive and constructive one. When pessimistic thoughts pop up, imagine a red STOP sign and immediately replace them with thoughts that are more upbeat and productive. 3. 3. When you get out of bed in the morning, tell yourself, "I am worth it!" You really are! Also, write these words on small pieces of paper and keep them where you'll see them often, like above your computer, in your wallet, and on your dresser. When you get out of bed in the morning, tell yourself, "I am worth it!" You really are! Also, write these words on small pieces of paper and keep them where you'll see them often, like above your computer, in your wallet, and on your dresser. 4. 4. Treat yourself to something you really enjoy. A little bit of luxury that reminds you of how special you are. You deserve the best things in life! This doesn't mean you have to spend a lot of money or time, but you'll be amazed how even a small treat like a new lipstick, lotion, a good book, or a talk with a friend can make you feel. Treat yourself to something you really enjoy. A little bit of luxury that reminds you of how special you are. You deserve the best things in life! This doesn't mean you have to spend a lot of money or time, but you'll be amazed how even a small treat like a new lipstick, lotion, a good book, or a talk with a friend can make you feel. 5. 5. A person's greatest emotional need is to feel appreciated. But don't wait for someone else to do it. Instead, appreciate yourself. Appreciate your hard work, strong muscles, and determination to get in shape and lose weight. Respect yourself for improving your body. A person's greatest emotional need is to feel appreciated. But don't wait for someone else to do it. Instead, appreciate yourself. Appreciate your hard work, strong muscles, and determination to get in shape and lose weight. Respect yourself for improving your body. 6. 6. Instead of thinking of your body as the enemy, think of it as your best friend. You wouldn't constantly criticize or put down your best friend, so don't do the same thing to yourself. Instead of thinking of your body as the enemy, think of it as your best friend. You wouldn't constantly criticize or put down your best friend, so don't do the same thing to yourself. 7. 7. Count your blessings; you have many things to be grateful for. It's worth it because research shows that people who experience grat.i.tude do better with tasks that require self-control (like healthy eating and exercise). Count your blessings; you have many things to be grateful for. It's worth it because research shows that people who experience grat.i.tude do better with tasks that require self-control (like healthy eating and exercise). 8. 8. Replace negative words like Replace negative words like woulda, coulda, woulda, coulda, and and shoulda shoulda with positive ones like with positive ones like I can I can and and I will. I will. Also, challenge your pessimistic thoughts by visualizing yourself doing the unthinkable. It takes baby steps to reach a goal, but you Also, challenge your pessimistic thoughts by visualizing yourself doing the unthinkable. It takes baby steps to reach a goal, but you can can do it and you do it and you will. will.9. Don't dwell on pain and anger from the past. Research shows that people who do so have higher blood pressure, heart rates, and muscle tension. And if your mind is unable to forgive, you hold on to negative energy and your body can become physically stressed. Sure, it can be hard to forgive someone who has really hurt you, but forgiveness improves your health and your life. And Don't dwell on pain and anger from the past. Research shows that people who do so have higher blood pressure, heart rates, and muscle tension. And if your mind is unable to forgive, you hold on to negative energy and your body can become physically stressed. Sure, it can be hard to forgive someone who has really hurt you, but forgiveness improves your health and your life. And that's that's what matters. what matters. 10. 10. Try to see the positive or humorous side of everything that happens. You'll be amazed at how that tiny shift in perspective can have an enormous impact on your life. Try to see the positive or humorous side of everything that happens. You'll be amazed at how that tiny shift in perspective can have an enormous impact on your life. 11. 11. Laugh out loud and do so often. Not only does research show that laughter is good for your immune system and your heart, but it tightens your tummy as well. Laugh out loud and do so often. Not only does research show that laughter is good for your immune system and your heart, but it tightens your tummy as well. 12. 12. a.s.sist others who are less fortunate than you are. This helps you appreciate what you have and can change your outlook on life. Walk dogs at a local shelter, volunteer to restore old homes, tutor underprivileged children, or help out at a soup kitchen. The list of ways you can reach out to others is endless; the satisfaction you'll get? Well, that's priceless. a.s.sist others who are less fortunate than you are. This helps you appreciate what you have and can change your outlook on life. Walk dogs at a local shelter, volunteer to restore old homes, tutor underprivileged children, or help out at a soup kitchen. The list of ways you can reach out to others is endless; the satisfaction you'll get? Well, that's priceless.

TWELVE REASONS TO BREAK A SWEATBy now you know that exercise can help you slim down-and hopefully you're seeing this for yourself. But you get so much more from working out than a slimmer waist or smaller size. New studies come out all the time touting all the benefits of breaking a sweat. Use them as motivation to keep up your workout sessions. Because if you do, you'll reap amazing rewards. Read on to find out what they are. 1. 1. Working out helps you reawaken thousands of muscle cells so you'll have more energy and vitality. Working out helps you reawaken thousands of muscle cells so you'll have more energy and vitality. 2. 2. Exercise can lift your spirits because it releases brain chemicals called endorphins. These naturally enhance your mood, which is why you always feel better after a workout than you did when you started. Exercise can lift your spirits because it releases brain chemicals called endorphins. These naturally enhance your mood, which is why you always feel better after a workout than you did when you started. 3. 3. Breaking a sweat is an ideal way to relieve tension and de-stress. Breaking a sweat is an ideal way to relieve tension and de-stress. 4. 4. Food tastes better, and you'll know that you've earned it. Food tastes better, and you'll know that you've earned it. 5. 5. Exercise helps you build more muscle, which boosts your metabolism. Exercise helps you build more muscle, which boosts your metabolism. 6. 6. Exercise will help your clothes fit better. Exercise will help your clothes fit better. 7. 7. Moving around helps clear your head and may make you feel more creative. I know that I get some of my best ideas while working out. Moving around helps clear your head and may make you feel more creative. I know that I get some of my best ideas while working out. 8. 8. Working out enhances circulation, giving your complexion a youthful, rosy glow. Working out enhances circulation, giving your complexion a youthful, rosy glow. 9. 9. Exercise helps reduce your risk of an array of diseases from diabetes to cancer to heart disease. There's no better preventive medicine than good old-fashioned exercise. Exercise helps reduce your risk of an array of diseases from diabetes to cancer to heart disease. There's no better preventive medicine than good old-fashioned exercise. 10. 10. You'll sweat your way to a younger-looking body. You'll sweat your way to a younger-looking body. 11. 11. Your posture will improve so you'll stand taller. Your posture will improve so you'll stand taller. 12. 12. Working out improves your health, so you'll live longer to enjoy life with your family and your friends. How's that for motivation? Working out improves your health, so you'll live longer to enjoy life with your family and your friends. How's that for motivation?

My Daily Dozen Sat.u.r.day Checklist .

WEEK ONE.

WEEK TWO.

WEEK THREE.

I ate my Daily Dozen Foods .

VEGGIE.

VEGGIE.

VEGGIE.

FRUIT.

FRUIT.

FRUIT.

PROTEIN.

PROTEIN.

PROTEIN.

HEALTHY GRAIN.

HEALTHY GRAIN.

HEALTHY FAT.

EIGHT 8-OUNCE GLa.s.sES OF WATER.

I did my Daily Dozen exercises .

I did some of my weekly twelve miles of cardio (write how many miles) .

I did some fidget-cisers today (write how many) .

Ca.s.sandra King,24, marketing a.s.sociate, Ma.s.sillon, OhioPOUNDS LOST: 80When I was three, I had a tumor removed from my thoracic cavity, which resulted in diminished lung capacity. As a child and adolescent, I used this medical condition as an excuse to get out of running laps, racing other kids, enrolling in sports, or doing any other vigorous exercise. This combined with the fact that my overweight family indulged more in comfort food than healthy food meant that I gained weight. My mother died when I was only twenty and I fell into a severe depression, indulging in comfort foods to avoid my true feelings, friends, and family. I knew the pounds were stacking up, but I tried to ignore it. I also started having agonizing knee pain due to deteriorating cartilage. An orthopedic surgeon said that if I lost weight, every pound lost would alleviate seven pounds of pressure from my knees and I might be able to avoid surgery and arthritis. On top of the severe depression, weight gain, and knee problems, I discovered a family history of diabetes, high blood pressure, high cholesterol, Alzheimer's, cancer, heart attacks, and congestive heart failure. "I decided that enough was enough! I didn't want to die at a young age from conditions that were preventable. I decided to become a happier, healthier me because, like Denise says, 'I'm worth it!' I had never tried to diet, exercise, or lose weight before, but this was "I decided that enough was enough! I didn't want to die at a young age from conditions that were preventable. I decided to become a happier, healthier me because, like Denise says, 'I'm worth it!' I had never tried to diet, exercise, or lose weight before, but this was not not a diet. This was a promise to myself to change my life for the better, be healthier, and live longer! I enrolled in a wellness program at work, watched what I ate, and took a cla.s.s at the gym and exercised with Denise's DVDs. I loved the challenge and uplifting positivity of Denise's workouts. I started seeing results in the first few weeks! My clothes were a little looser, and I saw a major difference in my face, waistline, and thighs. I love all of my Denise Austin workouts, but a diet. This was a promise to myself to change my life for the better, be healthier, and live longer! I enrolled in a wellness program at work, watched what I ate, and took a cla.s.s at the gym and exercised with Denise's DVDs. I loved the challenge and uplifting positivity of Denise's workouts. I started seeing results in the first few weeks! My clothes were a little looser, and I saw a major difference in my face, waistline, and thighs. I love all of my Denise Austin workouts, but The Daily Dozen The Daily Dozen is one of my absolute favorites. The simple twelve-minute workouts offer an a.s.sortment of challenges, from kickboxing to toning to aerobics to the relaxing yoga stretch. I enjoy the workouts so much that I'll do the whole DVD at once since I've progressed to working out for at least an hour every day. I also enjoyed learning about the twelve foods to eat every day. I've lost a total of eighty pounds, ten pant sizes, going from a size eighteen to an eight! My BMI is now 23.5, which is well within the healthy weight range for my height. I also recently donated twelve inches of my hair to Locks of Love. I grew my hair throughout my weight loss and cut it when I reached my goal of seventy pounds. I'm extremely proud to say that with the help of Denise Austin, I've been able to beat depression, truly commit to being fit, and find a healthier, happier me!" is one of my absolute favorites. The simple twelve-minute workouts offer an a.s.sortment of challenges, from kickboxing to toning to aerobics to the relaxing yoga stretch. I enjoy the workouts so much that I'll do the whole DVD at once since I've progressed to working out for at least an hour every day. I also enjoyed learning about the twelve foods to eat every day. I've lost a total of eighty pounds, ten pant sizes, going from a size eighteen to an eight! My BMI is now 23.5, which is well within the healthy weight range for my height. I also recently donated twelve inches of my hair to Locks of Love. I grew my hair throughout my weight loss and cut it when I reached my goal of seventy pounds. I'm extremely proud to say that with the help of Denise Austin, I've been able to beat depression, truly commit to being fit, and find a healthier, happier me!"

I'm confident that if you haven't already seen the beautiful things that are happening to your body and your mind, you will very soon!

Sunday Today is soothing Sunday, and after all your efforts this week, you deserve it! Take a moment and pat yourself on the back for following this plan so far. It might seem as if it was a long first week (or two), but look at all that you've accomplished. First, you made the important decision to jump-start your life, and you did did it! Yes! Then you chose to eat a wholesome diet of good-for-you foods in the place of unhealthy items that used to be lurking in your pantry-a vital step toward better health. Plus, you got moving. You did some cardio, some strength training, and some stretching. Appreciate yourself and the effort you're making to change your life and get healthy and fit. I believe that the best way to predict your future is to create it and to make it happen. And that's exactly what you've been doing on the Daily Dozen Plan so far. Give yourself a round of applause and know that there are many more great things in store. it! Yes! Then you chose to eat a wholesome diet of good-for-you foods in the place of unhealthy items that used to be lurking in your pantry-a vital step toward better health. Plus, you got moving. You did some cardio, some strength training, and some stretching. Appreciate yourself and the effort you're making to change your life and get healthy and fit. I believe that the best way to predict your future is to create it and to make it happen. And that's exactly what you've been doing on the Daily Dozen Plan so far. Give yourself a round of applause and know that there are many more great things in store.

D Don't put off exercise until tomorrow when you can exercise today. Get moving now!WEIGHT LOSS IS MORE THAN SKIN-DEEPAs you work on shaping up and becoming a healthier person, keep in mind that there is more to becoming healthy than changing your appearance. Just as you can gauge your weight loss by stepping on a scale regularly, you can, and should, measure your progress another way-by taking stock of how you feel! Is your energy level increasing? Are you sleeping better? These things are just as important as your size-if not more so, because they're signs of good health. Be proud of yourself for how far you've come! GO BACK TO GRADE SCHOOL GO BACK TO GRADE SCHOOLRevisit your elementary school days and start jumping rope. This is an efficient but challenging calorie-burning workout. It's also perfect for people who can't exercise outdoors due to bad weather or safety concerns. Also, doing a few minutes of jumping here or there can give you an energy boost during the day. If you have trouble coordinating your arms with your feet, start by jumping without the rope, then add it in later. For variety, try doing jumping jack jumps, small jumps, large jumps, and jogging with the rope. It may take a little practice, but you'll feel like a kid again.

Now, in order to treat your body right after all this hard work, today's Daily Dozen is a yoga stretch routine that soothes and relaxes your muscles from head to toe. I love yoga and usually do it on weekends, too. Yoga, which originated in India, is an ancient philosophy involving the unity of mind, body, and spirit. It incorporates an approach to achieving enlightenment through specific breathing exercises, meditation, and physical postures called asanas, also known as yoga poses. I've included several asanas in today's Daily Dozen because they help strengthen your muscles, release tension, reduce soreness, and rejuvenate your body. The stretching that follows helps elongate your muscles so they look lean and strong, not bulky. Stretching is also important because it helps improve your flexibility-and being flexible is a critical part of preventing injuries. For example, tight hamstrings can tug on your lower back muscles and cause the back pain that so many people experience daily, and tight quadriceps can cause knee pain. My yoga routine will help you improve your balance, which is the foundation of keeping you young! Additionally, stretching increases circulation, and boosting blood flow throughout your body helps it heal. But equally important to what yoga does for you physically is what it does for you spiritually. It centers you and calms you. It not only rejuvenates your muscles, but rejuvenates your mind.

GET YOUR GROOVE ON GET YOUR GROOVE ONNot in the mood for a walk or a run? Well, you can still get a heart-pumping workout by turning on your favorite high-energy music and boogying. You can't beat a fun dance workout, so shake, twist, and kick your body slim. As long as you get your heart rate up, you're burning calories. FINDING THE PERFECT GYM FINDING THE PERFECT GYMIf you've never belonged to a gym or have never even worked out at one, the prospect of signing up for a membership can be scary! Which one is for me? When should I go? What do I do when I get there? Which one is for me? When should I go? What do I do when I get there? Believe me, you're not alone. It can be a bit overwhelming at first, but like everything in life, all it takes is practice and you'll be an old pro in no time! If you're considering a gym membership, think about the gym's location (you'll go more if it's close to work or home), hours (make sure it's open at times you need to go), offerings (check to see if it has the machines and cla.s.ses you want), and staff members (are they friendly and certified through a recognized fitness organization?). Believe me, you're not alone. It can be a bit overwhelming at first, but like everything in life, all it takes is practice and you'll be an old pro in no time! If you're considering a gym membership, think about the gym's location (you'll go more if it's close to work or home), hours (make sure it's open at times you need to go), offerings (check to see if it has the machines and cla.s.ses you want), and staff members (are they friendly and certified through a recognized fitness organization?).

The following twelve moves are simple to do-I promise, no crazy pretzel poses. As a whole, these moves target your body from head to toe. But you can also do a few of these stretches each day when you get up in the morning, as a break from sitting for long periods of time, before bed at night to target what ails you, or simply to keep your muscles supple. You'll see that these moves stretch more than one area at a time, and that tiny tweaks in positioning stretch one muscle in a different way or target a new one. This means that just as form is important when you're doing strength or cardio workouts, it's also important when you're doing yoga stretches. Trust me, once you try it, you'll be glad you added yoga, with all its benefits, to your workouts!

Though I give you a suggested amount of time to hold each of the stretches below, note that the longer you hold one, the more your muscles will relax. If you're a beginner and have trouble with balance in some of the poses, hold on to something st.u.r.dy like a chair. Also, if you experience tightness, you can encourage your muscles to relax through breathing. Bringing oxygen into the body is very cleansing and energizing and will renew your strength and inspiration. It works the same way as those deep cleansing breaths that help in childbirth! So fill up your lungs and get ready to soothe and pamper your body from head to toe. Why? Because you and your muscles have earned it. You are worth it!

SUNDAY'S YOGA STRETCH WORKOUTThere is nothing more rewarding than taking good care of yourself!

1. Warm Up It's very important to move your spine in all directions: lateral moves (sideways), extension of the spine (bending slightly backward), flexion (bending forward), and rotation of the spine (twist). Do these stretches in the following sequence.