The other day on FitSugar we read some interesting news about your abs. According to the new book, The New Rules of Lifting for Abs by Lou Schuler and Alwyn Cosgrove, two of the most-respected fitness minds out there, we are supposed to forget the crunches. Crunches are apparently good for adding muscle but not for cinching your waistline. The point: the best way to work you abdominal muscles is to make them stabilize your spine in increasing challenging positions.

Here are three of Schuler's go-to moves to get you started:

Traditional Plank: Get into a push-up position with your weight resting on your forearms and toes. Your elbows should be positioned directly below your shoulders. Hold for 60 to 90 seconds. Relax for 20 to 30 seconds, then repeat. To make it harder, try it with one foot lifted or one arm extended. Then, when you're feeling really strong, try lifting one arm and the opposite leg at the same time.
Author tip: "Don't consciously flex any particular muscles. Let your body figure out how to keep your spine and pelvis in a neutral position."

Side Plank: Lie on your left side with your right leg stacked on top of your left, and your upper body propped up with your left forearm. Your elbow should be directly below your shoulder and your upper arm should be perpendicular to the floor. Place your right hand on your hip. Hold for 30 to 45 seconds. Relax, switch sides and repeat. That's one set, do two. To make it progressively more difficult, lift your free hand overhead or raise your non-weight-bearing leg. Feeling crazy strong? Lift both at the same time so your body roughly creates and "X."
Author tip:You want to keep your shoulders square and on a plane that's perpendicular to the floor. Imagine that they're pressed up against a wall behind you."

Anti-Rotation Static Hold: Attach the D-shaped handle to the cable pulley machine and set it so it's at shoulder level if you're kneeling. Grab the handle with both hands and kneel with your left side facing the cable machine (about 1 to 2 feet from the machine so there's slight tension in the cable). Your body should form a straight line from your knee through your neck. Hold the handle with arms extended in front of your chest. Keep your shoulders square and hold for 30 seconds. Relax, switch sides, and repeat. That's one set, do two.
Author tip: Don't have access to a cable machine? No prob. Attach an exercise band to a sturdy object about 24 to 36 inches high. As you do the move, think "tall" and "tight." Keep your torso upright and eyes focused straight ahead.

BluePrintCleanse (BPC) announces BluePrintJuice, its signature fresh pressed juices now available for individual purchase at Whole Foods Market’s TriBeCa location. This exclusive relationship is the first of its kind for BPC and Whole Foods Market.

Until now, clients have relied on BPC’s delivery and pick-up options to access juice cleanse programs placed in advance through BPC online. Now, Whole Foods Market TriBeCa shoppers looking for everyday access to their favorite cold pressed BPC juice combinations in single bottles, whether to supplement a cleanse or just enjoy as a standalone beverage, can purchase BluePrintJuice.

The individual BluePrintJuices are named for their vibrant colors, and include “Green”: BPC’s signature vegetable juice, “Red”: Carrot Apple Beet juice, “Yellow” – Spicy Lemonade and a quarterly “seasonal” juice – now featuring “White”: Cashew Nut Milk.

BPC clients typically cleanse anywhere from one to six days consecutively and consume six fresh pressed juices per day in place of food, supplementing with water and herbal tea. The six juice sequence was designed by BPC for maximum digestive benefit and absorption of nutrients. Many clients find that once their cleanse is finished, they still want to incorporate fresh juice into their diet on a daily basis. Now, New Yorkers with busy schedules have the option to get their liquid nutrition on the go.

BluePrintJuice is priced from $5.99 to $8.99 and is available exclusively in the produce and express checkout sections at Whole Foods Market TriBeCa, located at 270 Greenwich Street at Warren Street.

About BPC
Launched in 2007 by Founder Zoë Sakoutis and Co-Founder Erica Huss, BluePrintCleanse is the first line of juice cleanses to offer varying levels of intensity depending on one’s dietary habits and history. It’s a user-friendly system of cleansing set up to be practical for all nutritional lifestyles, from the most austere of raw food acolytes to the burger-and-red-wine crowd looking to periodically offset the damages of their indulgence. BPC’s fresh pressed juices and raw food programs are delivered to homes and offices across the country.

For more information:
http://blueprintcleanse.com
http://facebook.com/blueprintcleanse
http://twitter.com/bpcleanse

 Dr. Gerald Imber is one of the world's leading plastic surgeons with decades of experience in plastic surgery and facial rejuvenation.  He has authored numerous books and given lectures on prevention and correction of facial aging. Dr. Imber and his skin care line have been featured in magazines such as Town & Country, Departures, W and Harper's Bazaar.

We checked in with Dr. Imber to get the truth about a few of the latest bogus beauty trends that have gotten a lot of coverage:

The Claim:  FAT FREEZING can get rid of unwanted fat tissue including love handles, back fat and gut.

The reality: The best known device in the fat freezing field is called Zeltiq. It is paced on the skin for an hour or so, and up to 22 % of the fat beneath the device is frozen, destroyed, and swept away by the bloodstream. A few months later the result becomes evident. Great, but here are the problems. You don’t know how much fat will be removed for months, making it difficult to get a smooth result.   What happens if too much comes out of one area, too little in the adjoining area, and a different amount in the third? You have spent hours under treatment and thousands of dollars and no one can predict the outcome. Sounds to me like a “let’s wait for a while” situation. I am not ready to offer this to my patients.

The Claim:  LASER FACE LIFTS can achieve the results of a face lift without cutting, scarring, or anesthesia.

The reality:  Lasers do a lot of good things, but the closest they come to a laser facelift is a bit of tightening that lasts for a few months. That’s not nothing, but it’s not a face lift. Devices such as Fraxel work by using radio waves to heat the dermis and encourage collagen production, which thickens and lifts the skin. It takes a few months for the result to be visible, and then it lasts for up to a year. Several sessions are necessary and the whole process is slightly uncomfortable and costs several thousand dollars.

The Claim: ACUPUNCTURE FACELIFTS are an equal alternative to facelifts and fillers.

The Reality:  Acupuncture facelifts are absolute nonsense. There is no scientific rational for them to work, nor physical evidence of them working. Don’t waste your money.

The Claim: Supplements are necessary for good health and healthy skin.

The Reality: Surprisingly few dietary supplements are truly necessary for folks who have a reasonably sensible diet. Vitamin deficiencies are virtually unknown in among the vast majority of Americans. We have been told that extra this and that will make us more beautiful, sexier, thinner, stronger and surely help us live longer. Basically, not true.

There is much to be said for supplements of vitamin D, especially when one becomes obsessed with avoiding the sun.  Added to foods has been widely recommended for good calcium metabolism and bone health. Vitamin C has long been a favorite of mine, though the evidence for its efficacy is seriously in doubt. I remain in the “Couldn’t hurt” group and continue to take Vitamin C. Omega-3 fatty acids seem to be important for heart health. A capsule a day provides more of the coronary protecting hdl cholesterol than the weekly servings of salmon. But don’t abandon the salmon. As for the others: there is no evidence that any vitamin or supplement does any good at all. Sorry.

The Claim: Skin cancers are related to the sun.

The Reality: Not all skin cancers and not all the time.  However, long term sun exposure encourages and causes skin cancer. The most common of these is basal cell carcinoma. About a million new basal cell carcinomas are treated every year. The good news is they are rarely lethal, but must be found out and treated early to avoid deformity. Squamous cell carcinoma is seen primarily in fair skinned individuals and has the propensity to spread if not caught early. Melanoma may or may not be sun related, experts differ, but it is the most potentially lethal of the skin cancers. The point is sun exposure causes skin cancer. Use common sense. Protect your skin from the sun, and have your skin checked regularly by your doctor. Early disgnosis should mean cure.

Did you know that you should NOT be cooking with olive oil? Me neither! Until my friend enlightened me this past weekend. It's terrifying actually. Apparently the best oil to use when cooking at high temperatures is coconut oil. Surprised? Me too. Although olive oil is a great option, it is not to be used for cooking. After all these years coconut oil was given such a bad rep, turns out it's the best way to go. I used it tonight for the first time. It's a little intimidating because it's a solid at room temperature but once you open the can you'll fall in love. It has a sweet coconut smell and a very light coconut taste. I cooked coconut curry vegetables so I'll let you know how it goes when I cook something less complimentary to the coconut.

Check out this article about why you should use coconut oil. It is a MUST read by Dr. Mercola! A very educated doctor.

Also of note in the article, do not use other vegetable oils like canola or plain ol' vegetable oil. These too have a very low heat index. Also they're super processed. Think of them like the other white bread.  

Everyone is downing green smoothies for energy and health these days, including Ryan Secrest. How else do you think he holds down his 1435235 different jobs.

We checked in with Fitness Guru to learn some healthy, delicious recipes for next Sunday at your Superbowl fetes. Whether you’re a football fanatic or just watch the Super Bowl for the commercials, game day celebrations are always full of unhealthy choices. With New Year’s resolutions still fresh on everyone's mind, choosing delicious, healthy appetizers and meals for a Super Bowl party is doable with help from celebrity personal trainer and wellness guru David Kirsch.

David Kirsch has incorporated his lifestyle philosophy – achieving mind, body and spirit balance – into his three best-selling books featuring healthy, delicious recipes and energizing workouts. Try recipes from his extensive collection including low fat dips, hearty protein-packed appetizers and tailgate-inspired main courses:

NO-FAT HUMMUS

Serve this as a snack with celery, whole-grain crackers, or cucumber. For more zip, add more cayenne or a few drops of hot pepper sauce.

·   11/2 cups cooked or canned chickpeas, rinsed and drained

·   1/4 cup nonfat plain yogurt

·   1 tablespoon chopped parsley

·   1 tablespoon minced garlic

·   1/4 teaspoon ground cumin

·   1/4 teaspoon ground cayenne

·   1/4 cup fresh-squeezed lemon juice

1.  In a food processor, combine all ingredients.

2.  Process until well blended.

3.  Use immediately, or refrigerate up to 3 hours.

Makes 2 servings. Per serving: 227 calories, 12 g protein, 40 g carbohydrate,

3 g fat, 0 g saturated fat, 10 g fiber, 4 g sugar

ROASTED RED PEPPER AND ALMOND DIP

Serve this delicious dip with celery, sliced cucumber, or whole wheat crackers for a great midmorning snack.

·   Nonfat vegetable cooking spray

·   1 large garlic clove, smashed

·   1/2 teaspoon crushed red pepper flakes

·   3 roasted red bell peppers, halved, membranes removed

·   1/2 cup organic raw almonds, coarsely chopped

·   1 tablespoon olive oil

·   Salt

·   Pepper

1.  Coat a medium nonstick skillet with cooking spray.

2.  Add the garlic and red pepper flakes, and cook over low heat for 10 minutes.

3.  Place cooled roasted red peppers in a food processor, and pulse until coarsely chopped.

4.  Add the almonds, garlic, and red pepper flakes.

5.  Pulse just until coarsely ground.

6.  Slowly add the oil, and pulse one or two more times.

7.  Season with salt and pepper to taste.

Makes 3 servings. Per serving: 227 calories, 7 g protein, 15 g carbohydrate,

17 g fat, 2 g saturated fat, 6 g fiber, 8 g sugar

TUNA AND SHRIMP KABOB

This is a really fun party dish and can easily be adapted to serve more people.

·   1/2 small eggplant

·   2 medium shrimp, peeled and cleaned

·   1/2 medium-sized, yellow bell pepper

·   1/3 cup water

·   4 ounces skinless tuna steak, cut into four 1-inch cubes

·   1 teaspoon Dijon mustard

·   1 teaspoon chopped fresh dill

1.  Preheat oven to 400°F.

2.  Cut eggplant in half lengthwise, then cut diagonally into 1/2-inch pieces; set aside.

3.  Cut pepper into quarters; remove seeds and stem. Cut each piece in half.

4.  Bake peppers and eggplant in foil packet for 20 minutes. Remove and cool.

5.  Place peppers and eggplant on skewers.

6.  Place tuna and shrimp on skewers, alternating tuna then shrimp.

7.  Place all skewers in a large shallow dish.

8.  Combine water, Dijon mustard, and dill in a small bowl. Mix well and pour over kabobs. Cover and refrigerate 30 minutes.

9.  Remove kabobs from marinade; discard marinade.

10. Spray grill rack with nonfat vegetable cooking spray. Place kabobs on grill.

11. Grill tuna/shrimp skewers 2 to 3 minutes each side and veggies 4 minutes on each side.

SESAME CHICKEN FINGERS

This easy dish goes over well at parties. It’s also great as a light meal served with broccoli.

·   1/4 teaspoon light soy sauce

·   1/4 teaspoon Dijon mustard

·   1 teaspoon water

·   1 teaspoon turmeric

·   1 4-ounce boneless, skinless chicken breast sliced into 4 strips

·   1 tablespoon toasted black and white sesame seeds

1.  In a small bowl, mix the soy sauce, mustard, water, and turmeric.

2.  Marinate the chicken in the mixture up to 1 hour.

3.  Coat the chicken with sesame seeds.

4.  Preheat oven to 350°F.

5.  Place the chicken on a nonstick baking pan.

6.  Bake 12 to 15 minutes or until chicken strips are cooked through.

Makes 1 serving. Per serving: 195 calories, 26 g protein, 2 g carbohydrate,

8 g fat, 1 g saturated fat, 2 g fiber, 0 g sugar

GUILTLESS BARBECUE BURGER

Red meat need not come loaded with saturated fat. Buffalo meat tastes just as delicious as beef, but it comes much leaner. Because of its leanness, it cooks quicker as well.

·   4 ounces lean ground buffalo meat

·   4 ounces lean ground turkey breast

·   1 tablespoon Worcestershire sauce

·   2 tablespoons Dijon mustard

·   2 tablespoons low-sugar, low-sodium barbecue sauce

·   2 egg whites, lightly beaten

·   Nonfat vegetable cooking spray

1.  Mix all of the ingredients except the cooking spray in a large bowl.

2.  Form the mixture into two patties.

3.  Spray a barbecue grill or nonstick skillet with cooking spray, and heat to medium-high heat.

4.  Place the patties on grill or skillet, and cook about 8 minutes per side (for medium), until cooked through.

Makes 2 servings. Per serving: 185 calories, 33 g protein, 8 g carbohydrate,

3 g fat, 1 g saturated fat, .5 g fiber, 4 g sugar

TURKEY CHILI

Double this recipe, making a big pot of the stuff at the beginning of the week. Whenever you are rushed and don’t have time to prepare a more elaborate lunch or dinner, serve up some leftovers. The chili always tastes better the second time around.

·   Nonfat cooking spray

·   1 pound lean ground turkey

·   Salt

·   Pepper

·   1 cup peeled and grated carrot

·   2\3 cup chopped onion

·   2\3 cup chopped celery

·   1 clove garlic, minced

·   2 teaspoons chili powder

·   1 teaspoon paprika

·   1 teaspoon ground cumin

·   1\8 teaspoon ground cayenne

·   1 141\2-ounce can chopped plum tomato in juice

·   1\2 cup low-fat, low-sodium chicken broth

·   1 bay leaf

1.  Heat a 3-quart nonstick saucepan over high heat and coat with cooking spray.

2.  Add the turkey, and season to taste with salt and pepper. Cook for 2 to 3 minutes, breaking up the turkey into pieces, until browned.

3.  Remove to a bowl, and cover with foil to keep warm.

4.  Reduce the heat to low, and add the carrot, onion, celery, and garlic. Cook for 3 to 5 minutes, until the vegetables begin to soften.

5.  Add the chili powder, paprika, cumin, and cayenne. Cook, stirring, for 1 minute.

6.  Increase the heat to medium, and add the tomato, stock, and bay leaf. Bring to a boil over high heat.

7.  Reduce the heat to medium-low, and simmer for 15 minutes, covered.

8.  Add the browned turkey, and simmer for 5 minutes more.

9.  Remove and discard the bay leaf before serving.

Makes 4 servings. Per serving: 240 calories, 23 g protein, 15 g carbohydrate,

10 g fat, 3 g saturated fat, 4 g fiber, 8 g sugar

With nearly two decades of experience helping clients and fans achieve optimal physical fitness, good health and spiritual wellbeing, David Kirsch is the wellness guru behind some of the world’s most coveted bodies. Now for the first time, the fitness master is sharing his expertise at a Master Class at Space NK, divulging tips and tricks to slim down, stay energized, and get gorgeous from the inside out. The event promises to reveal how to:

Join David at Space NK on Greene Street to learn everything you ever wanted to know about smart workouts, mind-body conditioning, eating right, and tailoring your lifestyle toward total wellness. Attendees will also have the chance to win a one-hour private training session with one of David’s top trainers at his Madison Square Club. The $50 admission price is redeemable toward David Kirsch products at the event.

WHO:    David Kirsch

WHAT:  Master Class

WHEN:  Wednesday, January 26^th, 6pm-7pm (doors open at 5:30pm)

WHERE: Space NK

99 Greene Street between Prince Street and Spring Street

WEAR:  This will be a no-sweat session—no workout attire required

RSVP:   212.941.4200