| Q: What can I do about varicose veins? |
| A: Many women have these! A problem with varicose veins, though, is that they're progressive and they can't be prevented. But don't lose all hope! You can do things to minimize their effects. Here are a few ideas — try not to stand in one place for longer than 15 minutes, don't wear socks or stockings that leave marks on your legs, avoid sitting for more than 30 minutes at a time, and wear support hose with graduated compression (tightest at the angle) if varicose veins run in your family or if you stand at work a lot. And, of course, exercise! Things like walking and biking are especially good because they help develop the calf muscle's pumping action and boost circulation in the legs. Even if you aren't worried about varicose veins, though, keep doing these exercises because they're great for you! |
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| Q: Can I get a weekly menu on your Web site so I can plan my weekly shopping list? |
| A: Of course! There's no need to make multiple trips to the grocery store during the week. Just go to the Eat Right! section of Fit Forever! and create a weekly shopping list in three easy steps! First, go to the Your Shopping List section, check off the days you're shopping for, and hit the "Create Shopping List" button. And voila! You'll have your whole week's menu right in front of you. Then, check off which meals you plan to make in the next week and proceed to step 3. Finally, just confirm which ingredients you need to buy and you're set to print your list! It's easy and handy! |
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| Q: What does a "rep" mean? I see it listed in all your workouts. |
| A: A rep or repetition is just a fancy way of saying to do the complete movement of an exercise once. So, for example, five reps of sit-ups just means to do five sit-ups. A bunch of reps done in succession makes up a set. For instance, if the workout says to do two sets of push-ups containing eight reps, you should do eight push-ups in a row, rest, and then do one more set of eight. It's easy! |
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| Q: I am severely overweight and easily injure myself when I exercise. Any suggestions on what I can do to keep exercising and not hurt myself? |
| A: A pool is your answer! Exercising in a pool, if you have one near you, is the best way because your body is weightless in the water, so there will be no pressure on the joints. You can take a water aerobics class or swimming lessons, and it will be a virtually no-impact exercise. You'll really benefit from a fun pool workout — it's almost like physical therapy in the pool! And once you lose some weight, you can try the other exercises again. Just don't give up!
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| Q: Can you recommend anything to help boost my energy levels? |
| A: There's no shortage of things you can do to create more energy! But first I'd look at your sleeping habits — people often need more energy because they regularly get by on less than seven hours of sleep. That's not enough! Although exercise, a healthy diet, and lots of water will definitely help energize you, nothing can compensate for a lack of sleep. So try to go to bed at the same time every night and get up at the same time every morning. And make sure you sleep for eight hours! That may seem like a lot, but only then can you expect to create more energy by exercising and eating healthy.
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| Q: Denise, how can I determine my body-fat percentage? |
| A: Body-fat percentage is a great way to track your workout progress, because it measures more than just your weight! It's the percentage of your fat tissue compared to your lean tissue (such as muscle and bone). Not long ago, the only way to measure this was by going to a doctor's office or a health club, and having a professional use calipers to pinch your skin. The good news is that you can now determine your body-fat percentage at home! All you need is an inexpensive body fat scale, such as the one made by Healthometer! The scale actually works out your body fat percentage for you, by comparing it to the amount of lean tissue you have. It's easy! But it's best to wait six weeks after you've started your workout routine to get maximum accuracy of this number! |
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| Q: Is it better to exercise for 30 minutes all at once, or to spread it out in small chunks over the course of the day? |
| A: For toning-up exercises and stretches, it doesn't matter. But for cardio, it's best to do at least 20 to 30 minutes at a time. And make sure you keep it up!
(Source: November chat transcript) |
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| Q: Are there any quick exercises I can do, especially on really busy days? |
| A: I never miss an opportunity to move, and neither should you! No matter how busy your day, you can always sneak in a little activity. Do standing leg-lifts while blow-drying your hair, march in one place as you talk on the phone, and make sure to always take the stairs instead of the elevator! Need more ideas? You can also curl your grocery bags while carrying them to the car, or even squeeze your buttocks when standing in a line. There are lots of mini exercises you can do every day to help keep you trim and toned! |
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| Q: If I'm not sweating and breathing really hard when exercising, am I not doing enough? |
| A: It's good to change it up throughout the course of the week. A couple of days a week you want to be huffing and puffing and getting your heart rate up when doing aerobics — but not too much. Some days I do Pilates and stretching so I don't work up a sweat, and other days I do cardio to get my heart rate up. |
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| Q: What if I start to feel pain while exercising? Should I try to work through it? |
| A: Absolutely not! If you feel pain, stop exercising immediately. Apply R.I.C.E. — rest, ice, compression, and elevation — if you think it's a muscle strain. If the pain persists more than a day or two, or if you think it may be something more serious, definitely consult your physician. And don't start any physical activity again without your doctor's OK. Remember, looking after yourself is the priority! |
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| Q: Does it matter what order I do each workout in your daily routines? |
| A: No, it's whatever you have time for and when! I always like doing my cardio first, followed by my toning, then my stretching. Sometimes I don't have time for the cardio, so I just do the toning and stretching. |
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| Q: Do you do anything with yoga? |
| A: Yes! Yoga stretches and strengthens your muscles while increasing your flexibility and balance. Everyone I speak to feels fantastic after doing yoga, including me! So my show Fit and Lite, which airs from 7 to 7:30 a.m. EST/PST every weekday on Lifetime TV, focuses on yoga and Pilates and gets the body warmed up before my high-energy Daily Workout at 7:30 a.m. Also, most of my books incorporate my favorite yoga moves, whether it's power yoga or using balls and bands, to help get you in shape. You can try my video, Fat Blasting Yoga, too! |
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| Q: Do you think body wraps or massage help to "break up" cellulite? |
| A: I'm not sure about body wraps, but there are studies showing that massage does help, because it helps circulation and the lymphatic system. There has been a good amount of research showing that massage can help, as long as you keep exercising, too. |
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| Q: My balance ball is much smaller than the one on your show. Is it dangerous to use a ball that is too small? |
| A: Make sure that your ball is in the right position. Sit on your ball, feet flat on the floor. Your knees should be at a 90-degree angle. That's how you determine if your ball is the right size for you. There are two sizes of balls. The larger one is better for taller people. It's best to have a ball that keeps your knees protected. |
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| Q: My mother was diagnosed with breast cancer recently. Is there anything I can do to cut my risk? |
| A: Yes! While genetic tendencies do play a role in breast cancer risk, having a close relative with breast cancer doesn't automatically mean you'll get it, too! The relationship between genetics and cancer is complex and scientists still have a long way to go before they will understand why some people with a genetic tie to cancer don't develop the disease while others with no genetic ties do! Some researchers speculate a "cancer switch" may be at play and that lifestyle factors can turn it on or off.
Monthly breast self-exams and yearly mammograms after the age of 40 are your best bet for catching breast cancer early. Because of your family connection, you'll want to be especially diligent about these screening tools. You can also dramatically cut your risk of ever developing cancer by adopting a healthy lifestyle that includes—you guessed it—a high-fiber, low-fat diet and regular exercise! Eating your fruits and veggies and sticking to healthy Omega 3 fats seems especially important. Numerous studies have linked these foods to a reduced cancer risk.
Exercise also dramatically cuts your cancer risk. Moderate exercise—such as walking, swimming, or biking—five times per week for 30 minutes per session can cut your risk by 20 percent or more! Other ways to better your odds include quitting smoking, maintaining a healthy body weight, and avoiding excessive alcohol consumption. If tests confirm you're a carrier of the so-called "breast cancer gene," your doctor may also prescribe medication or prophylactic surgery to reduce your risk. In short, by following the plan to improve your diet, activity level, and weight, you're already on your way to a healthy and cancer-free future! Keep up the good work! |
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| Q: Is it OK to do a half-hour of cardio and then all three sets of toning exercises a day? |
| A: If they are different body areas/muscle groups, then yes. It might take you an hour every day, though. But you'll see results quite soon. If you have the time, do it. That's great! Keep it up! |
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| Q: Is walking in place during the commercials of your morning workouts enough? |
| A: Yes, if you want to jump-start your metabolism even more, try jogging in place. Most commercials are one to two minutes long, so it's a great chance to do interval training. |
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| Q: I'm a breast cancer survivor. Do you have any specific advice about exercising after my recovery? |
| A: Yes! I'm so glad you're interested in getting back into exercise. Studies show that movement can help you heal, both emotionally and physically! In fact, breast cancer survivors who exercise on a regular basis report less confusion, fatigue, depression, and mood disturbance. At the same time, they report better energy levels and higher sexual and body self-images!
So how should you get started? First, talk to your doctor to make sure your exercise plan is safe and that you're up to it. Trying to exercise too soon or in the wrong way could actually prolong your recovery!
Next, remember to set realistic expectations. Expect your body to respond differently to exercise than it did before—at least for now. Don't worry if you can't do as much as you used to. Remember, some movement is better than nothing! It will take time to rebuild your stamina and that's OK!
Finally, choose exercises you enjoy, whether that's aerobics, walking, swimming, cycling, yoga, Pilates, or hiking. Or even train for and participate in a cancer fundraising walk and marathon, such as the Susan G. Komen Foundation's "Race for the Cure"! Whatever you choose, take advantage of exercise's ability to reduce your feelings of depression and increase your ability to cope with this stressful time. Think of exercise as an escape!
I wish you a safe and healthy recovery! |
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| Q: How can you trim down your fingers and make them leaner? |
| A: You've got to lose weight from the whole body to do that, so keep up your walking and toning exercises. They'll help! |
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| Q: Denise, how many times a week do you work out, and what are your favorite types of exercise? |
| A: I try to work out five days a week, and I mix it up all the time. And thank the Lord I haven't been injured, since each day I do different things, so I never feel bored or use the same motion every day. My favorite is fast walking with my girlfriends. I also like doing eights in our home gym with my husband. Sometimes, I just put on music and dance with my daughters. And there are days when I relax! |
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| Q: Is it too much to do both of your fitness shows on Lifetime? |
| A: Absolutely not! They're designed to be done together, if you have time. Fit and Lite at 7 a.m. is more yoga- and Pilates-based, a fantastic warm-up for the more energetic Daily Workout. So you're getting the best of all workouts in one hour. |
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| Q: Do I need any more exercise besides your daily workout show five times a week? |
| A: That's a great workout because it's 30 minutes, and I truly do some aerobics for fat, toning for muscles, and stretching for flexibility. So, it's very effective. But if you want to jump-start your metabolism and lose a little more weight, add another 10 minutes to your daily workout - a fast walk on some days, more toning; anything to keep moving for 10 more minutes would be truly beneficial. |
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| Q: If you alternate the body areas worked, should you still take a day or two off from working out? |
| A: No, you don't need to, but I always believe in one day of rest a week. But honestly, everyone should be doing some form of exercise every day. Even on that one day off, I still do something active that may be different from my normal routine, like go on a bike ride, swim, play tennis, etc. But, everyone should be active at least 30 minutes every day, even if it's gardening. Our bodies are designed to really move! |
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| Q: Do you recommend working out in the morning or evening, or should it vary? |
| A:The best time is what best suits your schedule. I personally work out in the morning, so I don't have to worry all day about how I'm going to squeeze in a workout. Too many times I say, "I'm going to do it later," and it never gets done. Physiologically, it doesn't matter when you do it as long as you make sure you do. Research has found that the morning or daytime tend to work best for women who have family commitments around dinnertime. |
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| Q: Is your Daily Workout show sufficient for the Fit Forever! program or do you suggest adding cardio to that? |
| A:The Daily Workout is great, because it has everything in the 30 minutes-some cardio, toning, and yoga. But if you need to lose 20 pounds or more, you should add 20 more minutes of cardio three days a week. Before or after the daily workout, do 20 more minutes of fat-burning cardio. You might want to get my Blast Away Ten Pounds video, which has two different fat-burning workouts. |
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| Q: What kind of exercise is best for kids ages 3 to 6? When my kids see you on TV, they want to exercise, too, but I don't want them to get injured. |
| A:They can do almost all of my exercises, but not with weights. My kids work out with me, and do all of my fun routines—but nothing with weights until their bones are grown (usually a junior or senior in high school). But keep them exercising! It instills in them a healthy lifestyle. When they see you do it, it becomes part of their lives, too. |
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| Q: I just purchased your new Power Zone package —the one you promote in your new infomercial. It looks great! My question is this: Can I follow the three Power Zone video workouts and still stick with the Fit Forever! plan? |
| A:Yes! My new Power Zone: The Ultimate Metabolism Boosting System complements my Fit Forever! plan perfectly. For example, if you can't walk one day, you can do the 25-minute cardio tape to burn fat instead. Or, if you've chosen your lower body as your fat zone, you can follow the 10-minute lower body video just to add variety to your routine. Since the three different videos in my new Power Zone package target your three different fat zones, you can easily mix and match workouts. You can also substitute recipes in the Six-Week Meal Plan that comes as a free bonus item. This package is brand new, and won't be sold in stores until May 2004, so try to get it now! It has everything you ever wanted to know about shaping up for the summer! |
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| Q: What's the difference between your Fit Forever! online program, and your various books and videos?
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| A:The Fit Forever! Web site takes the best of my books and videos and customizes it for you and your body. Every day, you'll get simple exercises and delicious recipes that are tailored to your own individual tastes and needs. You'll get daily tips and motivation from me in the Morning Stretch newsletter. You'll also have access to your own online Journal, and a community of thousands of other Fit Forever subscribers in the Message Boards. We're a team, doing this together on the Web site! It's like having your own personal trainer, dietician, and support group right in the comfort of your own home. And it's easy! All you have to do is log on, and I guide you through the program. If you have questions, you'll get answers in the Ask Denise area of the Web site, as well as the Message Boards. I'm on the site every day—and I see people getting great results! |
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| Q: What time and how often does your exercise show run on Lifetime TV?
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| A: My show "Fit and Lite" airs from 7 to 7:30 a.m. EST/PST every weekday on Lifetime TV. My "Daily Workout" airs right after that from 7:30 to 8 a.m. EST/PST. You can learn more about my upcoming TV appearances on the What's Doing With Denise page. |
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| Q: How can I find time for meaningful exercise?
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| A: You need to make time. There's one main difference between people who exercise regularly and those who don't: Regular exercisers make their workouts a priority. If you've got a busy schedule, you may want to exercise first thing in the morning. The blow-off potential only grows as the clock ticks and you become engrossed in the day's activities. Don't overbook yourself. Learn to set boundaries, and be flexible. If you can't spare a whole hour, use five or 10 minutes to isolate and strengthen a muscle. Target exercises are great for toning—and you don't need to be in fitness clothes to do them. Or turn your commute into a workout. A brisk 10- to 20-minute walk to the office or train station will do nicely in a pinch. Shorten your lunch hour and walk for 20 minutes. At home you can use the stairs for aerobic climbs, or turn on some music with a beat and dance away. If you find 10 minutes here and there, you just might end up with the required 30 minutes of exercise before you know it! |
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| Q: When you talk about stretching, do you simply mean making your muscles feel better after exercise?
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| A: Yes, but it's about much, much more. Stretching is certainly a feel-good action—it comforts your body and releases tension—but it also conditions your muscles for moving. The more flexible you are, the less likely you are to get injured—and you know what an injury can do to your waistline! Stretches also help work out the kinks in your neck, back, arms, and leg muscles to improve your posture and even make you look taller. |
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| Q: Do you have any exercise routines that would be comfortable for women 50 and up?
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| A: One of my favorite workouts for older women is my Pilates Mat Workout, because it's gentle. There's no jumping or jarring, and the two 20-minute workouts tone specific muscles in the abdominal and back areas that need extra help, especially as we age. |
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| Q: When is the best time for me to eat dinner? I work out late, between 8 and 10 p.m. Is it better for me to eat dinner before or after? |
| A: Considering you work out so late in the evening, it would be best for you to eat dinner first. |
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| Q: Can you suggest any very, very 101 beginner exercises to very slowly strengthen my out-of-shape heart?
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| A: It's best to start with walking. Start out slow and increase the length and intensity of your walks. On the Fit Forever! program, you'll begin by walking just 25 minutes a day, four days a week. Gradually, over the course of six weeks, you'll work up to 45 minutes a day. As you get stronger, you should start doing simple toning exercises as well. |
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| Q: My pre-Denise Austin weight was 189, but after working out with you and making changes to my eating habits, I lost 12 pounds in two months (I'm now at 177). My problem now is that I've hit a plateau with my weight. I work out five to seven days per week, but have not lost a single pound in a month. Is this unusual? What else can I do to jump-start my metabolism again? |
| A: It sounds like you are doing a great job. Many times, after we lose a few pounds, we hit the dreaded plateau. We stop losing for a while and need to vary our routine a bit. If you can, add five more minutes of exercise to your routine any three days of the week. That will jump-start your metabolism a little more. And if you aren't already using weights, add them to your workout. Variety is always good. It changes and surprises your muscles—and prevents them from adapting to a regular routine. |
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| Q: What percentage of body fat should I aim for? |
| A: The average body/fat recommendation for women is 22 to 24 percent. But every woman's physique is different, so I recommend that you remain where you feel and look your best. Some women look better with a little extra fat; others need to carry less. Being healthy is most important! |
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