The 28-Day Challenge

Fit and Fabulous After 40: A 5-Part Program for Turning Back the Clock
by Denise Austin

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The goal of this book is to help you develop positive habits that will last a lifetime. Setting small, short-term goals like wearing sunscreen or eating more fruits and veggies is important because these serve as stepping stones to your ultimate, long-term goals - things like more energy, better health and a positive self-image. Your goals, both short- and long-term, are important signposts that will keep you motivated and moving forward.

The Gauge Your Age quiz on pages 14 to 23 will help you determine what these personal goals are going to be. Of course, it's possible that you already know what you want to achieve, whether it's losing five pounds, eating to fight disease or regaining the radiance of your 20s. Either way, be sure to put it all down on paper.

At the end of each section of this book you'll find a place to write down your specific goals for the next four weeks. Lists can help you determine your priorities and stay focused on your mission. You can post your lists around the house, in your car or in your office. Carry copies in your pocketbook. The more reminders, the better - and not because I think that you're going to have a menopausal memory lapse!

Instead of just focusing on exercise or healthy eating goals, you'll work on mastering one goal from each of the five sections (exercise, diet, health, beauty and attitude) each week. That's a total of five weekly goals. I've designed it this way so that you grow to understand the importance and interrelatedness of all five parts of my Anti-Aging Pyramid and begin cultivating a balanced approach to staying young.

Because exercise is fundamental and everyone needs it, I've listed your goals for you. This is the minimum that I want you to do for good health and to get started down the road to a more youthful appearance. If you want to do more, feel free to scribble in your revised agenda for the weeks ahead. Your goals in other areas are, of course, up to you.

I know that some of you will be in a rush to completely overhaul your life and see those amazing age-defying results. But trying to make too many changes all at once can backfire. Instead we'll be tackling five goals at a time - one from each section of the pyramid per week. At the end of four weeks you'll review your progress and count how many successful changes you were able to make. Were you able to stick with your exercise goals? Have you been taking precautions against skin cancer? Are your eating habits improving or have you reverted back to living on junk food? If you don't achieve all your goals, don't despair. I don't expect you to get it all right the first time. Depending on how you fare in the first four weeks, you can continue working toward the same goals or set new ones.

Can you do it? Absolutely - if you're smart and committed and take it one step at a time. That's your 28-day challenge! To help ensure your success over the next four weeks, follow these five great tips:

1. Plan ahead. Break your weekly goals down into daily tasks, then get a day planner and write it all down. Schedule time for workouts, grocery shopping, skin care and other important routines. Be as specific as possible. At the outset of the first week make a detailed shopping list of items that you'll need to start your program - for instance, new workout shoes, a set of dumbbells, water bottles, sunscreen and a supply of healthy food. It's important to start off on the right foot, and the time you put into organizing and planning will pay off later.

2. Prevent pitfalls. If you've been on a variety of different weight loss diets - all of which have failed - or have never been able to stick with an exercise program, stop and think about what went wrong. (Indeed, about 95 percent of all dieters regain lost weight within a few years.) What can you learn from those experiences and how can you keep them from happening again? Knowing your specific barriers to success can help you overcome them. For instance, if last-minute meetings have kept you from getting to the gym after work, you may need to start working out in the morning. Or if you can't seem to resist your husband's chocolate ice cream, why not buy a lower-calorie alternative like frozen yogurt or fat-free pops to store in your freezer? The best offense is always a good defense!

3. Don't get discouraged. What if you blow it by bingeing on greasy pizza or downing a sinful piece of Death by Chocolate? What if your kids are sick and you miss two, three, four days of exercise in a row? Get right back on that horse and whatever happens, don't call it quits! Remember, you're developing lifelong habits that will help you for years to come - and slowing down and reversing the aging process takes time. So a little slip here or there isn't going to topple your efforts if you resume your diet or exercise regimen the very next day. Furthermore, the ability to overcome adversity and bounce back is one of the greatest measures of success in life. So follow every little step back with a giant step forward.

4. Pat yourself on the back. Most of us spend way too much time being critical of ourselves: "I can't do this," "If only I was more of that." Instead of focusing on the negatives, why not accentuate the positives? You only lost three pounds? You also gained strength and muscle tone - and you're three pounds closer to your ultimate goal. To teach yourself to focus on the positives, give yourself a reward - a massage, a manicure, a shopping spree or a night out with friends - whenever you reach a goal. Or if you're on a budget, treat yourself to a bubble bath or an hour of reading magazines. Rewards will help keep you motivated to keep moving forward.

5. Update your goals. At the end of four weeks I want you to assess where you are and where you'd like to go next. Congratulate yourself for all the goals you were able to achieve. Renew your vows to master those you haven't. Think about what other improvements you'd like to make, set your goals and form a new plan for success.

Above all, be patient! You're creating a healthier lifestyle for yourself that will offer benefits both now and for the future. Change is good, but change takes time. If you find your enthusiasm waning, picture yourself slipping into those great jeans you had five years ago (a size smaller than the ones you're in now) or wearing a silky-smooth complexion. Stay committed and your efforts will pay off, I promise.

Copyright © 2002 by Denise Austin.

About the Author

Denise Austin, is one of the most popular and trusted personalities in the fitness field. She is the author of 8 books and the star of more than 50 top-selling videos. Her two fitness shows, Fit and Lite and The Daily Workout, appear every day on Lifetime Network.