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) .

Tuwanda Coleman,50, television producer, Nashville, TennesseePOUNDS LOST: 30I'm a southern Kentucky girl who grew up eating everything prepared with lard and bacon grease. Our breakfasts were as big as dinners, and we never finished a meal without a decadent dessert. By the time I was fourteen, I was forty to fifty pounds overweight. I lost about thirty pounds when I went off to college because I was no longer around my mother's delicious, fattening foods and had to walk two miles up and down a hill to cla.s.s about three times a day. But once I started working, I slowly started to gain weight, eventually going up to my highest weight of 180 pounds. "Around this time, I met Denise because I booked her on a talk show I produce in Nashville. I'll never forget it. I'd already started working out with Denise's morning exercise show and loved how she showed exercise moves that anyone could do, no matter what their fitness level. She also shared a lot of helpful tips on eating. One of my favorites is 'Eat breakfast like a king, lunch like a queen, and dinner like a pauper.' I was so excited to take a picture with Denise but when I saw it I was so disappointed in myself and how I looked. I was the heaviest I have ever been. "Around this time, I met Denise because I booked her on a talk show I produce in Nashville. I'll never forget it. I'd already started working out with Denise's morning exercise show and loved how she showed exercise moves that anyone could do, no matter what their fitness level. She also shared a lot of helpful tips on eating. One of my favorites is 'Eat breakfast like a king, lunch like a queen, and dinner like a pauper.' I was so excited to take a picture with Denise but when I saw it I was so disappointed in myself and how I looked. I was the heaviest I have ever been. "Meeting Denise made me even more determined to lose weight. I continued to exercise in the mornings and started drinking lots of water and eating more fruits and vegetables. Eventually I joined a gym and started walking several times around my large apartment complex each day. I lost about ten pounds. Several years later, I joined the Weight Watchers at Work program and continued exercising. The weight loss was slow but I finally lost thirty more pounds and am now a size 6 or 8. More importantly, I've maintained my weight by changing my lifestyle to include healthy eating and exercise. If I do cheat one day, I'm right back on track the very next day. I never skip a meal, snack on healthy treats, and don't bring anything in the house that I might binge on. Fruits and vegetables are always within arm's reach. "Meeting Denise made me even more determined to lose weight. I continued to exercise in the mornings and started drinking lots of water and eating more fruits and vegetables. Eventually I joined a gym and started walking several times around my large apartment complex each day. I lost about ten pounds. Several years later, I joined the Weight Watchers at Work program and continued exercising. The weight loss was slow but I finally lost thirty more pounds and am now a size 6 or 8. More importantly, I've maintained my weight by changing my lifestyle to include healthy eating and exercise. If I do cheat one day, I'm right back on track the very next day. I never skip a meal, snack on healthy treats, and don't bring anything in the house that I might binge on. Fruits and vegetables are always within arm's reach. "Seventeen years after first meeting Denise, I was thrilled to book her on my show once again. We took another picture together. Though Denise was still as bubbly and beautiful as ever, I was finally happier and thinner. It certainly hasn't been easy over the years to lose weight and keep it off. But Denise always emphasizes the need for consistency with exercise, which has been a major factor in me being able to lose the weight and keep it off. I am fifty years old and I look and feel better than I did when I was twenty!" "Seventeen years after first meeting Denise, I was thrilled to book her on my show once again. We took another picture together. Though Denise was still as bubbly and beautiful as ever, I was finally happier and thinner. It certainly hasn't been easy over the years to lose weight and keep it off. But Denise always emphasizes the need for consistency with exercise, which has been a major factor in me being able to lose the weight and keep it off. I am fifty years old and I look and feel better than I did when I was twenty!"

Take each day one small step at a time-they'll add up in the long run!

Wednesday Welcome to wonderful Wednesday! You've started the week on a fabulous foot and should give yourself a hand for making it to the middle of the workweek. Be proud! You're aiming to be a healthy, fit, and positive person, and those goals are within reach. The weekend is around the corner, so use that as a little extra motivation and incentive to stick with your hard work. Just think how much trimmer you'll be come Friday if you keep up your great eating and exercise habits. Your tummy will be flatter, you may notice a little more leg room in your jeans, and you'll have more energy to enjoy your weekend. So don't stop moving-the best time of your life is just around the corner.

U Use those newly toned arms to wave good-bye to old habits! Focus on the new, healthy you!

Today we'll be doing cardio kickboxing. I know some people are intimidated when they hear the word boxing, boxing, but I promise that you don't have to be Muhammad Ali to kickbox. To make this something you can do no matter your fitness level, I've picked some of the best yet simplest kickboxing moves and turned them into an easy-to-follow program. The result is a twelve-minute workout that's extremely effective at firming up your muscles and torching fat. Although other forms of cardio like walking, running, and the elliptical machine are terrific (and important to reach your goal of twelve miles per week), this workout mixes things up a bit when it comes to cardio. If you do the same exercise routine for days and weeks on end, your body adapts so you get on a plateau. Changing your routine not only prevents boredom, but also moves your muscles in a fresh way-and that means you burn more calories and fat. but I promise that you don't have to be Muhammad Ali to kickbox. To make this something you can do no matter your fitness level, I've picked some of the best yet simplest kickboxing moves and turned them into an easy-to-follow program. The result is a twelve-minute workout that's extremely effective at firming up your muscles and torching fat. Although other forms of cardio like walking, running, and the elliptical machine are terrific (and important to reach your goal of twelve miles per week), this workout mixes things up a bit when it comes to cardio. If you do the same exercise routine for days and weeks on end, your body adapts so you get on a plateau. Changing your routine not only prevents boredom, but also moves your muscles in a fresh way-and that means you burn more calories and fat.

This fun, energetic workout will get your heart rate up-another reason you'll burn calories and boost your metabolism with every step, kick, punch, and jump. You'll also be sculpting strong, lean arms and legs. Like all the Daily Dozen workouts, each move does double duty, working not just one part of your body at a time but at least two. For example, the jab targets your upper back and triceps. The hook works your chest and biceps. And when you're kicking, you're not only boosting your heart rate and burning fat right off those legs, but also sculpting your b.u.t.t and thighs.

HOLD THE LAST REP HOLD THE LAST REPDuring just about every exercise I do, and particularly for leg exercises, I hold my last contraction as long as I can. For example, if I'm doing leg lifts, on my last lift I hold my leg in the up position, completely fatiguing my outer thigh. Believe me, in the end this little maneuver will increase your energy levels and leave you feeling fantastic!

The Cardio Kickbox Workout will help increase your stamina and strength, two things that make you look lean and fabulous, and improve your daily life. With stronger arms, you'll be able to carry your groceries or kids more easily. If you need to move that big box in the bas.e.m.e.nt or push aside the couch to vacuum beneath it, you'll be able to do it yourself (without having to wait for someone else to help). Those may sound like small things, but the feeling of empowerment that you get from them is huge. With stronger legs and better stamina, you won't be winded when climbing a flight of stairs or chasing after your kids. Instead, you'll be zipping up those steps or right past your children-all to their amazement.

HAVE A HEART! HAVE A HEART!According to the American Heart a.s.sociation, heart disease is the number one killer of women. In fact, more women die each year from cardiovascular disease than from all forms of cancer combined! These are grim statistics, but there are things you can do to lower your chances of developing this deadly disease. Besides the healthy diet and exercise you're already doing, you can protect your heart with these steps: 1. 1. Get your blood pressure tested regularly. Get your blood pressure tested regularly. 2. 2. If you drink alcohol, limit your intake to no more than one drink a day. If you drink alcohol, limit your intake to no more than one drink a day. 3. 3. If you smoke, it's high time to quit this deadly habit! If you smoke, it's high time to quit this deadly habit! 4. 4. Get your cholesterol checked at regular intervals. Get your cholesterol checked at regular intervals. GET BY WITH A LITTLE HELP FROM YOUR FRIENDS GET BY WITH A LITTLE HELP FROM YOUR FRIENDSWhether you have a large family (like me) and friends or just a close circle of a few special people, your social ties play an important role in many aspects of your life, including your fitness. Research has shown that friendship not only makes your life more enjoyable but protects your health, too. People who have good mental health and good social relationships tend to be the happiest-and the most fit! L Life is a challenge. Realize that and work, every day, to rise up and meet it.

Soon enough, you are are going to see a difference in your body. Stick with this Daily Dozen plan and your body is going to take shape-a beautiful, strong new shape. You'll see sculpted muscles and reap the added benefits of improved health and a newfound sense of vitality-all in just twelve moves in twelve minutes today! going to see a difference in your body. Stick with this Daily Dozen plan and your body is going to take shape-a beautiful, strong new shape. You'll see sculpted muscles and reap the added benefits of improved health and a newfound sense of vitality-all in just twelve moves in twelve minutes today!

WEDNESDAY'S CARDIO KICKBOX WORKOUTThe more you sweat, the more fit you'll get!

1. Warm Up This'll give your metabolism a jump start.

BOB AND WEAVE: BOB AND WEAVE: Stand with your feet wider than hip-width apart, and your arms bent with hands in fists that hover right around your chin (guard position). Move side-to-side, dipping your b.u.t.t (as in a squat) and tapping your toes. Using your thighs and b.u.t.tocks warms up your body quickly because they are larger muscles that demand more oxygen. This burns more calories, too. Time: 30 seconds. Stand with your feet wider than hip-width apart, and your arms bent with hands in fists that hover right around your chin (guard position). Move side-to-side, dipping your b.u.t.t (as in a squat) and tapping your toes. Using your thighs and b.u.t.tocks warms up your body quickly because they are larger muscles that demand more oxygen. This burns more calories, too. Time: 30 seconds.

Continue tapping your toes as you alternate punching one arm at a time in front of your body at chest height. Time: 30 seconds.

2. Front Kicks No more jiggling in your inner-or outer-thighs!

KNEE STRIKE KNEE STRIKE: Standing with your feet shoulder-width apart and arms bent with loose fists by your chin, tighten your abs, step forward with your right leg, and lift your left knee to waist height. Continue alternating knees. Time: 30 seconds.

FRONT KICK FRONT KICK: From the knee strike, with your knee raised, kick your lower leg forward with your toes pointing up. Your upper body should lean slightly back as you kick. Bring the leg back down to the floor and do a front kick with your right leg. Continue alternating legs. Time: 30 seconds.

3. Jump Rope Just think of all the calories you're torching! Get fit fast.

SIMULATED JUMP ROPE SIMULATED JUMP ROPE: Staying light on your feet, do small jumps in place while you circle your arms as if you were circling the jump rope. Time: 1 minute. CHALLENGE: CHALLENGE: Jump with both feet together and crisscross your arms in front of your body as you do so. Jump with both feet together and crisscross your arms in front of your body as you do so.4. Jab and Jack Create a gorgeous upper back. No more bra overhang!

Stand with your right side facing forward, your knees slightly bent, and your arms bent with fists around your chin (guard position).

Tighten your abs and punch your right arm straight out in front of you at shoulder height (this is called a jab).

Do a jumping jack in the center and then turn your body so that your left side is facing forward. Punch with the left arm, do a jumping jack in the center, and repeat the entire series. Time: 1 minute.5. Cone Drill The lower you go here, the more fat you'll blast off your hips, thighs, and b.u.t.tocks.

Stand with your feet about hip-width apart and your hands on your hips. Step your right leg out to the side about three feet and step your left leg behind you as if you were doing a curtsy. Then step your left leg out to the side and your right leg behind you. Continue alternating. Time: 30 seconds.

As you step the leg behind you, get lower and reach the arm on the same side toward the floor as if you're touching a cone on each side. Time: 30 seconds.

6. Side Kick Slim your saddlebags with this metabolism-boosting move.

Position your hands in a boxer's stance. Stand with your feet about hip-width apart and squat down low. Keep your abs pulled in.

Step your right leg out to the side about three feet, then bring your left leg to touch it. Step your left foot back out to the side, lift your right leg up, kick it out to the side, and then squat down low again. Time: 30 seconds on the right leg. Switch legs and repeat.

7. Shuffle with Hooks These punches put s.e.xy shoulders within reach and accelerate your calorie-burning ability.

Position your hands in a boxer's stance just like in the starting position for the side kicks, with your feet about hip-width apart and squatting down low. Keep your abs pulled in as you shuffle three times to the right.

Stand up out of the squat and punch your bent left arm across the front of your body at chin height (this is called a hook). Shuffle to the left three times and do a hook punch with the right arm. Alternate side-to-side. Time: 1 minute. CHALLENGE CHALLENGE: Standing in place with your feet wider than hip-width and hands in boxer's stance, alternate doing uppercuts to each side. An uppercut is when you twist your body to one side using your abs and core and punch upward with the opposite arm. Bend your knees and squat down slightly between punches.8. Front Kicks, Back Kicks Kick fat and cellulite far, far away.

Stand with your arms in a boxer's stance. Bend your right knee to hip height and then kick your right leg out in front of you.

Bring the right leg back down and kick your left leg out behind you. If you're just starting out, kick the leg low. As you get more comfortable, kick the leg out higher. Keep your abs engaged (tight) while you kick. Time: 1 minute.