Landis Owens Personal Trainer

Abs Exercise 4 (draft)

the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

How to:

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

2. Contract the abs and lift the shoulder blades off the floor.

3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.

4. Lower and repeat for 1-3 sets of 12-16 reps.

5. You can add intensity by holding a light dumbbell if you need more of a challenge.

Categories: Abs Excercise

Rice Cake with Cheese

Top a low-cal rice cake with a slice of reduced-fat or fat-free cheese. The cheese adds protein to keep you satisfied, and the entire snack is still pretty low in carbohydrates, making this a great choice for dieters with diabetes.

85 calories, 7 g carbohydrates

Exchanges: 1 lean meat, ½ starch

looking for another way to enjoy protein-packed cottage cheese? Use it as a dipping sauce for your favorite crudités. Slice up cucumbers, baby carrots, or pepper strips and pair with a half cup of nonfat or low-fat cottage cheese. You'll feel full — without any guilt — in no time!

110 calories, 10 g carbohydrates

Exchanges: 2 lean meats; 1 ½ vegetables

Sugar-Free Gelatin

Yearning for something sweet and fruity? Sugar-free gelatin will satisfy your craving for almost no calories. And, if you're following the exchange system, it's considered a "free food" (meaning you can eat it whenever you like)!

10 calories, 0 g carbohydrates

Exchanges: free food

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Get Out of That Rut

Mixing it up, whether by altering your routine or trying something new -- like changing your hairstyle -- can improve your outlook and mood. Driving a new route to work, walking the dog down a different street, or eating a new food for breakfast can help keep things fresh. Focus on one easy-to-accomplish change at a time to ensure success.