Simple, Sustainable Tips for a New You This New Year From Fitness Guru Denise Austin
Posted:
12/29/2014 10:33 am EST
Updated:
12/29/2014 10:59 am EST
She was 24 and just breaking into the fitness industry, although it wasn't much of an "industry" at the time.
All
over Los Angeles she went, hired by companies to teach after-work
aerobics classes. Along the way, she met the woman in charge of the
American Heart Association's local office. She offered to help spread
the word about the importance of physical fitness. The AHA took her up
on it, sending her to speak at a local Jewish Community Center.
A
man and his mother who were in the audience stuck around afterward to
thank her. The man said her speech was the most inspirational he'd ever
heard. He also said he was the general manager of the local ABC
affiliate, and that his station happened to have an opening for a public
service show. He thought she'd be perfect to talk about health and
fitness.
And
so began the legend of Denise Austin, a pioneer of fitness instruction
who is still going strong today, a few weeks shy of her 58th birthday.
Between
TV shows, videos, books and work with the President's Council on
Physical Fitness and Sports, Denise has guided tens of millions of
people to healthier, more active lives. The photo on the right was taken
in 2008, when she received the prestigious Red Dress Award from Woman's
Day magazine.
With a New Year approaching, many people are talking about making lifestyle changes such as exercising more and eating better.
Unfortunately,
many of the most well-intentioned New Year's resolutions fizzle by
February. They're done in by a lack of commitment or a lack of know-how.
That is where Denise can help.
I'm
thrilled to turn this space over to her for guidance and inspiration.
But first, let me wish you and your loved ones a happy, healthy 2015;
may it be your best year yet.
---
Before we dive into New Year's resolutions, I need to ask you about something.
Your posture.
I
don't mean overall, I'm talking about right this minute. As you read
this on your computer, smartphone or tablet, how are you sitting or
standing?
Odds are, you're slouching. Your chest is compressed, your tummy is pooched out.
You
may not realize this, but you are the architect of your body, and you
influence the design by the way you sit and stand. Everywhere I go, I
see people unconsciously curled up around their devices. I think it's
the new epidemic.
Here's why this is such a problem. A compressed chest lacks oxygen, and you need oxygen for energy.
Are
you one of those people who feels tired, hectic and overwhelmed just
from sitting behind a desk all day? Do those 3 p.m. doldrums hit you
earlier and last longer? Well, the problem might be how you are sitting,
and how long you are sitting.
So let's give this a try. Right now, sit up -- or, better still, stand up. Take a deep breath.
Pull
in your abs and release the tension in your shoulders and down your
back. It should feel like you are opening your chest. Think of it as
trying to lift your heart.
Feels pretty good, right?
While
I've promoted good posture for years, this is becoming my pet cause for
2015. I truly believe this one little change can make a world of
difference in your energy level and your mood, both of which are
important building blocks in creating a happier, healthier life.
The
concept of little changes blossoming into big ones actually is the
basis of my plan for making New Year's resolutions that work.
Creating
a new you won't happen overnight. You've got to work your way there. If
you suddenly make wild changes, they won't last.
Small, little habits that leave you feeling better and moving more will become the catalysts that keep you moving.
Good
posture is a good start. Isometrics are another little thing you can do
that don't require a gym membership or a single piece of equipment.
Isometrics is a fancy word for contracting (using!) specific groups of muscles, such as your abs.
By
tightening your tummy and holding it for five seconds, you've done the
equivalent of a sit-up. You can do this right now, wherever you are. You
can do it in the car at red lights, or while waiting in line at the
grocery store.
It
works for other muscles, too. Tighten and release your back or
shoulders as a great way to get blood circulating. You can do it to your
butt, too. I tell people to think of it this way: If you don't squeeze
your butt, nobody else will!
What about losing weight?
Again, start with small, easy changes -- like drinking more water.
Swap
sugary drinks, yes, even diet soda, for water. Keep a bottle near you
at work, at home, in your car. This is another way of boosting energy
and metabolism, with the bonus that it keeps you full, so you won't eat
as much.
Eating
healthier needs to be a slow and steady process, too. One thing you can
re-evaluate is your salad dressing. Try making your own! They can be
cheap, easy and delicious, saving you money and up to 200 calories per
meal.
I
realize that none of these are revolutionary changes -- but that's the
point. To change your body, what really must change is your attitude. Be
optimistic. Visualize yourself being on track and focused.
Put it in writing. Set your objectives, and lay out a plan for getting there.
One
of my favorite pieces of advice is to start with just 10 minutes of
exercise a day -- and squeeze it into your schedule book. As a working
mom, I know the difficulty of "finding" 10 minutes, but I also know I
will do something if it's built into my schedule.
I know from experience that those 10 minutes can grow to 12 and 15. Soon, you'll be on your way to 30.
You can do it. I know it.
On
Jan. 5, fitness guru Denise Austin is launching her first-ever
comprehensive program that combines daily personalized plans for
fitness, food and motivation. This online experience lasts 10 weeks, and
spots are available through her website, DeniseAustin.com. You can also follow Denise on Twitter at @Denise_Austin, on Instagram at @deniseaustin and on Facebook at @DeniseAustin.
http://www.huffingtonpost.com/nancy-brown/tips-for-a-new-you-this-n_b_6373428.html
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