DENISE AUSTIN’S 7 TIPS ON HOW TO GET IN SHAPE AFTER THE HOLIDAYS
1. Squeeze, on the go!
Isometric exercises (such as squeezing the belly or buttox muscles) truly work to tone and you can do this when at the office, on the phone, in the car, or on an airplane!
a. You can tone your abs and glutes just by sitting down
b. Every time you sit down, tighten your abdominals for five second, which is equal to one sit up
c. The more you practice the flatter the tummy
d. Same goes for buttox, when going into a sitting position, squeeze and release to get a toned tushy
e. Do these every hour on the hour
f. “If you don’t squeeze it no one else will”
2.“Flip the Switch” – start the day off right
In the New Year, it’s all about flipping the switch – focusing on positive, healthy habits
STRETCHING:
Each morning, do one to three minutes of stretching
Make it a habit in the new year to “wake up happy” by stretching every morning
Jump starts your day and puts you in the mindset of a healthy body
Helps circulation after sleep
One of Denise’s favorites is down-dog – a yoga move
Placing hand on bed to stretch back and booty
Denise believes being happy and healthy begins with having the right mindset
3. Tea
Swap out coffee for tea in the afternoon – green tea will perk you up and provides many benefits for your mind and body.
4. Meditation and breathing
Breathing:
Inhale through nose for a six count and out of the nose for a six count every hour on the hour
This is helpful especially when overwhelmed, busy, or stressed -- will ease the mind
Meditation:
Helps with stress and it also has been shown to help lower blood pressure
Denise “sits in solo” for 5 minutes every day to strengthen her ohm
“I guide myself through to happy places I have travelled to in my life and take note of it – it helps give my brain a break and relaxes me” – try to picture happy places and spots.
Important thought process during meditation – gratitude, daily reflections, happy thoughts, positive thinking, optimism, daily inspiration
5. Pledge not to be hungry (mini-meal prep)
Failing to prepare is preparing to fail
Instead of trying to find nutritional snacks while on the go, make your own!
“I prepare snacks that are healthy and fulfilling for my day”
Try to prepare snacks for on the go so that you are ready to fuel your body
“I love handfuls of almonds, laced with wasabi flavor – because it is sinus clearing and satisfies that salty craving with a kick!”
Small apple with nut butter – good because it has energy and protein
Toasted sunflower or pumpkin seeds on the run – packed with nutrients and protein
6. Skin!
Quadrouple threat: Exfoliating, salmon, coconut oil, water
These are great for skin
Important to be healthy from the inside out – drink lots of water, eat salmon, and most importantly, exfoliate at least twice a week. Lather coconut oil onto skin to moisturize and keep skin healthy.
7. Sleep
It’s no secret that sleep is necessary for a happy, healthy life.
How to have a healthy night’s rest:
Do high energy work outs during day like cardio & strength training instead of at night
Save stretching and yoga for evenings to help unwind physically and mentally
Denise makes tea with dry chamomile flowers – let them steep for a long time and take a little before bed in evenings
Try not to use phone or tablet two hours before going to bed – relaxes the mind
Have my surroundings really dark – if travelling, Denise even covers the digital clocks in her hotel rooms!
No coffee / caffeine after 3 pm!
Wellness
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