HOW TO USE YOUR PHONE TO LOSE WEIGHT

Technology has made our lives easier, especially when it comes to holding us accountable. If you feel like you need a little extra encouragement to help you stick to your weight-loss path this holiday, you'll want to make sure you've got these techy tools in your arsenal and at the ready on your smartphone.

Food journal apps: It's easy to dismiss half a cookie here and a handful of M&M's there, but those nibbles add up. The best way to be aware of just how many calories you're eating is to keep a log of everything you eat. Online food journals make it easy; not only do they keep track of everything in one simple place, but they also give you accurate calorie counts so you don't trick yourself into believing that you've eaten way less than you think. Try MyFitnessPal, an iPhone and Android app that synchs with other body-tracking products and has a large database, so uploading your meal is a breeze.

Fitness trackers: Take the guesswork out of how many calories you've burned on the treadmill or how many steps you've taken today. Fitness trackers like the Nike Fuel, FitBit, or Jawbone Up not only motivate you by showing you in real time how close you are to reaching a goal, but they also help make things more realistic. Most include a free smartphone app so you can check your daily progress as you go along.

Never-ending playlists: Even if you love to exercise, working out to lose weight can sometimes be a chore. Without much-needed distraction, your daily calorie burn can be cut short because you're too bored to slog on. Fill up your iPod with your favorite dance-to-the-beat songs or check out one of our Spotify workout playlists so you always have something to push you through workout boredom..

Original article from Fitsugar 

How to do a proper crunch

Lie with your back on floor. Use a mat for comfort.

 Bend your knees, keep your feet flat on the floor or you can suspend them for an added challenge. An option is to slightly lift your heel  to work your hip flexors as well.

 Cross your arms in front of your chest or you can place them lightly on your temples or just behind your ears. You just DON'T want to pull your head or your neck during the exercise which can place extra strain on your spine. Your head and neck should be "resting" on your hands. An option is to have a weight on yor chest for added resistance.

 Lift your shoulders towards the ceiling while you curl your back one vertebrae at a time off the floor, using only your abdominal muscle. Exhale and contract your abs on your way up then hold for one second.

Try to look up at the ceiling instead of tucking your chin in towards your chest.

If your hands are behind your head, try not to bring your elbow in when coming up (this encourages your head to tilt forward) . Keep them level with your ears.

Control the movement as you come down.

 Relax your abs before doing another crunch.

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Try taking a Core/Abs class at the gym. Check out  the schedule for class times.