Jillian Michaels Tips - Crunches

The Basic Crunch
From Jillian Michaels
Want ripped abs? If that's the case, doing various exercises to target all of the abdominal muscle groups -- the rectus abdominus, the obliques and the transverse abdominus -- will get you there.

First things first -- you have to start with the building block of all abdominal work. Master the basic crunch and you'll be ready for more advanced abs exercises in no time. Coveted six-pack abs, here you come! Ready to get started? Here's how to do the basic crunch:

• Lie on you back with your knees bent and your feet placed flat on the floor about hip-width apart. Place your hands behind your head so that your thumbs are behind your ears.
• Do not lace your fingers together. Keep your elbows open and out to the sides. Keep your chin up and off your chest.
• Take a deep breath, and then exhale while curling up and forward until your shoulder blades are lifted off the floor.
• Hold for a moment at the top of the movement, fully exhale all of the air in your lungs for a complete contraction of the abs, then slowly lower yourself back to the floor.

<> If you can't stop pulling on your neck, cross your arms across your chest and keep your tongue pressed on the roof of your mouth to help alleviate the strain.



More on crunches:

Ab Crunch Exercise Demo and Instrucitons

Virtual Gym With Live 3D Exercise Demos

Weight Loss: Ab Crunch Exercise Demo and Instrucitons

JILLIAN'S TIP OF THE DAY

Form Counts The crunch seems like a simple enough exercise to do, doesn't it? Subtle breaks in form, however, can really detract from this move's impact. For maximum training effect, be sure to keep the following form points in mind while doing crunches. Pick a spot on the ceiling and keep your eyes focused on it to avoid pulling on your neck, and do not bring your elbows in or forward. When crunching, pull -- do not push -- your stomach out. Instead, pull your belly button inward toward your spine. Try to imagine you're lifting your chin up -- not forward -- toward the ceiling. Jillian Michaels

How To Beat the Cravings Cycle

Beat the Cravings Cycle

From Sonoma Diet

While a smaller meal might logically seem as though it would help you lose weight, it's actually counterproductive to your diet -- small meals usually leave you feeling hungry and unsatisfied, which can lead you to overeat in the long run. The Sonoma Diet encourages you to eat full, delicious meals so you'll never walk away from the table feeling hungry. Learn how one member of The Sonoma Diet Online beat the cravings cycle:

"Have you noticed that it seems easier not to cheat on this diet? Occasionally I'll open the fridge to see what goodies are in there. I have two teenage boys, so usually there are none, but even if there is something that looks good, I end up realizing that I'm too full to eat anything at all! My body is actually getting what it needs. I have a lot of energy, and the cravings usually go away just as quickly as they come.

I can't believe how full I am on this plan. I can barely eat all the portions. I made a Sonoma Diet

Express Salad that serves one and stretched it over the course of four different meals -- once as a main salad, once as a side salad, and twice in a wrap. I actually lost 3 pounds, despite feeling stuffed!"

Dr. Guttersen's Tip of the Day

Stretching a Salad

Salads are a great choice for lunch because they're so versatile. Keep your fridge stocked with washed salad greens and lots of nutrient-rich veggies. Make one big salad and enjoy it a number of different ways -- as the main event, a side dish, or in a wrap -- over the course of several meals. >> MORE from Sonoma Diet

Safety tips for meats,eggs,fruits, vegetables, and fish

Food Safety 101

If you're eating the South Beach Diet way, chances are you're enjoying lots of fresh, delicious food. That's why it's important to consider food safety. With September being National Food Safety Education Month, it's a fitting time to brush up on the proper and safe preparation of foods, as well as the potential hazards. Here are a few common South Beach Diet -friendly foods that require special attention when handling.

Raw meat: Lean meats such as skinless chicken breast (and lean cuts of pork and beef) can harbor dangerous bacteria, which may cause serious illness or even death. To avoid this health threat, use a dedicated cutting board to prepare raw meat, and thoroughly wash all surfaces and utensils that have come in contact with the meat. In addition, make sure you thoroughly wash your hands before touching any other foods, utensils, or surfaces.

Eggs: Raw eggs have been associated with salmonella poisoning. To prevent illness, don't eat raw eggs or foods -- like fresh Caesar salad dressing and fresh mayonnaise -- made with raw eggs. Also, always keep your eggs refrigerated and make sure you use eggs immediately after cracking.

Fruits and vegetables: The surfaces of some fruits and veggies may be contaminated with pesticides and bacteria. Thoroughly wash all fruits and vegetables before eating. This goes for the inedible skins of fruits and veggies, like cantaloupe and avocados, too. Also, avoid contact with raw meats, seafood, and eggs.

Fish: Fish can be contaminated with certain toxins, so it's important to buy fresh fish and cook it soon after purchasing. When it comes to purchasing fresh fish, make sure it doesn't smell overly fishy or sour. Fresh fillets should have a shiny flesh. Steer clear of fillets that look dry or dull. Finally, thoroughly clean all surfaces and utensils after preparation.

Sonoma Diet Snacks

Snacking Smart

From Sonoma Diet

Letting yourself get too hungry between meals is counterproductive to your weight loss efforts. You'll simply be tempted to overeat when mealtime comes. That's why The Sonoma Diet allows snacking. But like most things, snacking is more restricted during Wave 1 than it is during the rest of the diet. Between lunch and dinner, or between breakfast and lunch, you may have a small snack to tide you over. When you get to Wave 2, there will be plenty of possibilities. On Wave 1 there is one a Tier 1 vegetable. We allow an exception: If you're a bigger man, or if you are a woman or man who leads a very physically active life with plenty of exercise, you can expand your snack menu a bit. Here are some possibilities:

• 1/2 cup low-fat cottage cheese with Tier 1 raw veggies
• 3 ounces of hummus, either homemade or store-bought, with veggies
• Low-fat cheese stick with carrots or celery
• 1 slice of whole grain bread with 1 tablespoon of peanut butter
• 2 ounces cooked chicken breast or turkey deli meat

South Beach Diet Cooking Tips: Knives

The Cutting Edge

From South Beach Diet

If you're eating the South Beach Dietway, you're eating healthier and likely cooking more, too. That's why it's important to have a good set of knives. If you're not already equipped with a quality set of knives, you may want to purchase some. Fortunately, you really only need the following three knives to perform most kitchen tasks:

• Chef's knife (also called a French or cook's knife). This is the most widely used and versatile knife in the kitchen. Select a very sharp knife with a blade between 8 and 10 inches long -- the longer blade will make chopping easier.
• Smaller utility knife. This knife is slightly longer than a paring knife and can be used for small trimming and slicing jobs.
• Bread knife with a serrated edge. Use this to easily cut through loaves of whole-wheat bread. Keep in mind that a sharper knife is safer than a dull one (since you don't need to use as much force with a sharp knife). It's also a good idea to store your knives in a wooden block. This will keep you safe as you reach for a knife and is also a good way to keep your knives from becoming dull.