Denise's Daily Dozen (45 page)

 
CHALLENGE
: Lie on the floor with your legs extended straight up toward the ceiling. Lower one leg as you lower the arms toward the floor.

12. Classic Crunch

This oldie but goodie really works. Try all three ways to see results quickly.

  Lie on your back on the floor with your legs bent and feet flat on the floor. Place your hands behind your head and use your abs to help lift your head, neck, and shoulders off the floor, and then relax. Lift and lower (crunch). Time: 20 seconds.

  Cross your arms in front of your chest while crunching. Time: 20 seconds.

  Extend your arms up above your head while crunching. Time: 20 seconds.

A Dozen Tips from Denise: How to Soothe Muscle Soreness

W
ith my warm-ups and stretches, you’ll move in a certain sequence that helps prevent soreness. That said, muscle soreness after the first few days of exercise is totally normal. (Note that this overall feeling in your body and muscles is different from pain. If you experience elevated pain in one localized area for more than four days, get it checked out by your health-care professional.) Soreness is a sign that you worked muscles that haven’t been worked in a while. If you’re stiff or sore after your first few workouts, try some of these easy solutions to get you back on your feet and feeling better. But don’t quit! Consistency is the key to success. Remember your goals and the reasons you wanted to make positive changes. Then treat your tired muscles with…

1.
Ice packs.

2.
Warm compresses.

3.
A heating pad.

4.
Over-the-counter pain relievers.

5.
A soak in bathwater with Epsom salts.

6.
Stretches to boost circulation, which heals your body (see
Sunday’s Yoga Stretch Workout
).

7.
A yoga class.

8.
A massage to help release lactic acid buildup, which causes that sore feeling.

9.
Topical creams that contain menthol and/or camphor.

10.
Lots of water to help flush lactic acid out of the muscles.

11.
Enough sleep.

12.
Movement. Walking it off can really help.

It may sound contradictory, but research shows the best remedy for exercise-induced soreness is to keep moving. By going for a walk or bike ride, you’ll pump nutrients to your muscles and help speed up the healing process.

THURSDAY’S DAILY DOZEN MEAL PLANS

Eating right isn’t about willpower. It’s about changing those bad habits.

Week One Thursday Daily Dozen Meal Plan

Adding flaxseed to your meals is a simple way to get your fill of all-important omega-3 fatty acids. I love flaxseed on oatmeal—like you’ll have today for breakfast—but also enjoy sprinkling it on top of yogurt, cold cereal, or salads, and even stirring it into smoothies. You can also mix it into the batter when baking low-fat muffins or breads to give them a nutritional boost. (Your husband and kids won’t know the difference!) You’ll also have half an apple for breakfast and will want to save the other half to add to your Turkey & Apple Pita for lunch. The Veggie Quesadilla for dinner is proof that you can have food that tastes like takeout without all the fat, grease, and calories. It’s a simple, quick vegetarian meal that even meat lovers will enjoy.

BREAKFAST

1 cup cooked oatmeal (prepared with 1 cup skim milk) (1 grain + 1 protein + 1 healthy fat)