Fitness and health tips

*Walk or ride your bike to work.
*Try not to eat food portions that are larger than your fist.
*Join an exercise group of neighbors, friends or just others in your community
*Increase the fiber in your diet.
*Throw out any milk other than fat-free (unless you have small kids who still need *the higher fat milk)
*Do resistance training while you watch television.
*Implement an after-dinner walk with your family.
*Avoid eating lat at night.
*Instead of frying try grilling, steaming or baking
*Avoid all-you-can eat buffets
*Pass on the second (and third) helpings
*Start each meal with a salad or plate of steamed vegetables
*Replace sugars with Splenda
*Replace oils in baking with applesauce
*Do not skip meals
*Wash your own car
*Take breaks at work for walking or doing a few strength exercises
*Drink water instead of carbonated beverages
*Avoid caffeine
*Don't go to the grocery store hungry
*Keep a pair of athletic shoes in your car so you can always be ready for a walk
*Try new and different physical activities
*Eat fruit for your dessert
*When eating out, share your meal -- there's usually enough servings for two
*Purchase only 100 percent fruit juices instead of those with mostly sugar
*Keep your foods from being bland with spices and seasonings
*Don't skip breakfast
*When eating out, ask for salad dressing on the side
*Avoid unnecessary condiments
*Eat brown rice, whole wheat pasta and whole wheat bread

Fitness:Abdomianal Machine workouts

*An excellent piece of abdominal machine equipment, especially suitable for beginners, with weak abdominal or neck muscles.

*Most machines come with full instructions and exercises, however the simple key when using any of these abdominal machines is to keep the movement both smooth and slow.

*To do a simple sit up, rest your arms on the foam pads, whilst placing your hands on the top bar, resting your head on the head support throughout the movement.

*Keep feet either firmly on the floor, or with legs in the air, (harder) whilst aiming to roll through with the machine in a smooth motion, lifting no more than 30 degrees.

*Focus on using your abdominal muscles to initiate the movement, rather than pulling yourself up with your upper-body.

*Beginners aim for 2 sets of 10 - 12 reps, keeping the movement slow, 1 lift and lower every 3 seconds, both feet on the floor.

*Intermediates aim to work for 3 sets of 12 - 15 repetitions, aim to work 1 set with your feet in the air.

*Advanced work for 3 sets of 15+ reps, holding in the upward phase for 1 - 2 seconds.

Fitness:Abdominal workouts

* Lie on back with knees bent.
* Feet flat on the floor close to the buttocks, or raised up on a bench.
* Avoid having the feet held down, unless you want to work your Hip Flexor muscles.
* No jerking or twisting movements for beginners.
* Breathe comfortably throughout the exercise.
* Commence curls with the shoulders, then the upper back and finally the lower back.
* Bring the torso up no more than 30 degrees; hold momentarily then lower the torso.
* Clasp hands behind the neck just to support the weight of the head.
* Don't pull on your head when doing the exercise.
* Keep your chin off your chest, aim to keep your upper spine straight (neutral).
* Warm up your stomach muscles with easy stomach exercises, before you advance.
* Finish off by stretching out the abdominals.
* By doing some dorsal raises, this will help stretch out your abdominals.
* If you have use of an abdominal exerciser, this will help give you the correct position.