Making a commitment

Melissa Brown demonstrates different exercises women can do to strengthen their lower abs on a recent afternoon at Fitness System in Lodi. (Whitney Ramirez/News-Sentinel)

Making a commitment

Instead of resolving to be a better person in 2008, get specific about shaping up, being a more productive employee, getting organized and cooking something new.

By Lauren Nelson
Lodi Living Editor

Friday, January 4, 2008 9:55 PM PST

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Ladies, if you want to tighten those abs, here's how

Fitness System manager Tom Presler says when it comes to workout goals, most women say they want to tone and tighten their abs. But if you think 100 crunches or sit ups every night will get the job done, think again.

"If you want to get great abs, the best thing you can do is work out your lower abs," said Presler, who adds that many people don't realize they have two sets of abs — the lower and upper.

Every time you bend over or do a crunch, you're only working your upper abs.

There are several things you can do to work out those lower abs:

• Leg lifts. Presler said every time you lift or move your legs you are working your lower abs.

• Hangers: Do a pull-up, of sorts, and do leg lifts in mid-air.

• Roman chair: Back yourself into a chair (that can be found at most health clubs), put both arms in an arm rest and lift your legs up.

While there are some things you can do at home, such as leg lifts, Presler says professional equipment can make the workout safer and more effective.

Additional health tips

Fitness System manager Tom Presler, left, helps Darrell Blasingame with a weight lifting exercise on a recent afternoon at Fitness System in Lodi. (Whitney Ramirez/News-Sentinel)

Lose 15 Pounds by March
We all know there is no easy way to lose weight. We've seen the tabloids and the fad diets with pills and juices and methods that involve some kind of starvation. But Jackie Bonanno, a registered dietitian at Lodi Memorial Hospital, says the best way people can lose weight is by making small changing they can keep for a lifetime.
Yo-yo diets are not only harmful to your body, but each time you fail at a diet, it is harder for you body to lose weight.

Here are some simple changes to make you healthier:
1. Cut back on regular soda
2. Drink lower-fat milk
3. Instead of a heavy dessert, eat fruit
4. Don't skip meals
The last point is an important one.
"I work with a lot of students and I see them skipping meals," she said of one of the biggest problems she sees as a dietitian. "That actually slows down your metabolism."
By making small changes in your diet and adding exercise, Bonanno says you can drop between one and two pounds each week — the healthy and safe rate of weight loss. If you start now, you will have lost 15 pounds by March 1.

How to lower your blood pressure
1. Eat a variety of food
2. Eat more fruits, vegetables and legumes
3. Cutting back on sodium
5. Exercise (but all exercises are good for all body types)

OK men, say hello to bigger shoulders and thicker arms

Did you eat too many holiday cookies? Spend too much time on the couch playing the Wii? Now that the holidays are gone, men are heading back to the gym with the main objective of building up those shoulders and arms.

To build muscle, Lodi's Fitness System manager Tom Presler says concentrate on lifting a little bit of heavier weights and doing fewer repetitions.

However, he advises that there's more to it than lifting weights.

"You're going to be completely wasting your time with the exercises if you're not getting the proper diet," Presler said.

For men wanting to bulk up, the diet is simple: Protein.

"Men need to have 1.5 grams of protein (daily) for every pound of body weight," he said.

For example, if a man weighs 100 pounds, he needs to be getting 150 grams of protein every day. If he weighs 200, he needs to get 300 grams of protein while following a workout plan.

Carolyn Barton, branch manager of Blue Ribbon Personnel Services, gives tips on how to get a job and how to be a better employee. (Whitney Ramirez/News-Sentinel)

How to be a better employee

Being a good employee starts with the interview. When you interview, you should, first and foremost, be on time. Also, dress appropriately — even if you're interviewing for something like a cashier job, said Blue Ribbon Personnel Services branch manager, Carolyn Barton.

Once you have the job, similar rules apply for being a better employee.

-always be on time to work

-dress appropriately, as colleagues do

-Leave your cell phone at home or at least turn it off while you're at work

- go above and beyond the call of duty

Even though you completed all of your work, it doesn't mean it's time to play online.

"Being productive means asking questions," Barton said. "There's always work to be done. Don't just sit there and be idle."

She recommends taking out a full trash can, even if it's not in your job description.

"Your employer wants to see that you're taking the initiative," she said.

Carrie Trammell, owner of Something Simple Closet Organizers, stands in front of one of many displays in the showroom of her Stockton store. (Whitney Ramirez/News-Sentinel)

How to organize your workspace or cubicle

Carrie Trammell, Lodi resident and owner of Something Simple Closet Organizers, 7610 Pacific Ave. in Stockton, says when it comes to organizing your home or work office, it's important to do what's best for you. When it comes to filing, many organize by color coding or by alphabetizing. Some choose to keep files in drawers, file folders, accordion folders and magazine boxes.

"Different systems work best for different people," Trammell said. "Even if you buy the best and most expensive system, you won't use it if it doesn't work best for you."

At the office, Trammell recommends people keep their desk spaces as tidy as possible.

Follow these tips for you cubicle:

1. Limit knickknacks

2. Limit photos to your few favorites.

3. Have one inbox on you desk (or door or wall). Trammell says some people have four or five, and it is not only confusing, but annoying.

"Reducing the clutter takes so much stress off a person," Trammel said. "You don't need to hold on to all of that stuff."

Julio Camberos puts the final touches on a chili relleno by garnishing it with pomegranate seeds. (Dan Evans/News-Sentinel)

How to be a more well-rounded chef

The task: Mastering the art of Mexican food

Julio Camberos Jr., chef and owner of Black Tie Gourmet is a master in the kitchen and specializes in food from across the world. But with a Mexican cookbook in the works, Camberos' passion is Mexican cuisine. And it's not just rice, beans and tortillas. He believes the best way to be a better chef of Mexican food is to study food from various areas of Mexico and to realize there is more to Mexican cuisine than what is offered at American taquerias.

Here are tips on creating truly authentic Mexican cuisine:

1. Learn this history. "Most people relate Mexican food to flautas, chimichangas and burritos. It exists, but not to that degree of exaggeration that we see in the United States. Mexican cuisine has a very rich and long history."

2. "Throw away the cumin," he said, referring to the lie that all Mexican food include the spice.

3. Use fresh ingredients.

4. Study food from all of the states in Mexico. "Open your mind because every state is famous for something different."

5. Use chocolate. From enchilada sauce to mole, Camberos uses chocolate in the raw, unsweetened form. "Chocolate was the drink of the gods in Mexico," he said. He recommends people who are interested in Mexican cuisine read "The True History of Chocolate" that he checked out from the library.

For more information on Mexican cooking, visit Camberos' Website at http://www.BlackTieGourmet.net.

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