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Denise Austin's Nutrition and Fitness Tips





























Healthy Snacks
  • Walnuts help with memory. Walnuts contain high amounts of antioxidants, which some researchers say may combat the damage to brain cells' DNA caused by free radicals in our bodies.

  • Potatoes and salsa are a great combo that adds two veggies together in one great snack. It only has 3 grams of fat/100 calories while being filled with potassium that gives you energy. (More than a banana.)

  • Carrots are great for your eyes because they contain beta-carotene, which protects vision. 

  • Tomatoes provide lycopene, which is great for your heart. 

  • Avocado is full of Omega 3, which is a healthy fat. Omega 3 is good for your heart and prevents cardiovascular disease. 


Exercise Moves

Triceps Toner: 
  1. This exercise is great for arms! Stand with your feet hip-width apart. Tighten your abdominal muscles and straighten your back. 

  2. Hold a light dumbbell in your right hand and extend it straight up toward the ceiling. 

  3. Use your left hand to support your right arm and feel the triceps muscle work. Inhale and bend your right elbow back behind your head. 

  4. Then, exhale as you raise the dumbbell straight up again. 

  5. Perform 10 to 15 repetitions on each arm.


Waistline Slimmer:
  1. This exercise is great to lose belly fat! Stand with feet apart and clasp your hands behind your head. Twist at the waist to the left and then back to center. 

  2. Twist to the right and back to center. Each time, twist a little farther. 


Bridge Exercise:
  1. This exercise is great for the butt. Lie on your back with your knees bent, feet flat on the floor, hip width apart, and heels about 6 inches from your butt.  Weights are in each hand, close to your ears and shoulders, with elbows facing up towards the ceiling.  

  2. Contract your back, abs, butt, and legs, lifting your hips off the floor and raising the dumbbells straight up over your chest. As you lift your butt up off the floor (bridge), your arms will be straight (triceps extension). Your body should form a straight line from your knees to your shoulders.  

  3. Hold, then lower your hips and dumbbells, and repeat for 1 minute. 


Outer Thigh Trimmer:
  1. Lay on your side, bending your knee on the side you're leaning on. 

  2. Extend and raise outer leg up and down, strengthening your outer thigh.

  3. Repeat and then do the same on the other side.  


Rear Fly Exercise:
  1. This is a great exercise to get rid of bra overhang and back fat. Stand with your feet shoulder shoulder-width apart, with your knees slightly bent and a dumbbell in each hand.

  2. Shift your weight back onto your heels and your hips backward.

  3. Lean forward until you are as close to parallel with the ground as possible. Keep your back straight. If standing while leaning forward is difficult or uncomfortable, you can instead sit on the edge of a weight bench or chair and lean forward until your body is about parallel to the ground.

  4. Let your arms dangle straight downward toward the ground.

  5. Bend your elbows slightly. Your elbows should remain at the same angle throughout the exercise and your wrists should remain rigid at all times.

  6. Raise your upper arms to the side, maintaining a smooth and steady motion until your elbows are at shoulder height.

  7. Pause at the top of the lift for just a moment and then lower your arms steadily back to the starting position.


To get Denise's DVDs "Shrink Your 5 Fat Zones" and "Fit in a Flash," plus the book "Side Effect: Skinny," visit www.deniseaustin.com.



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