Question: If you are going on vacation and will be drinking with friends, what isthe best — or dare I say the most healthy — alcoholic beverage to drink?

        Answer: Research has shown that a glass of red wine each day is good for theheart. However, be careful not to assume that “if one glass of wine is good for the heart then five will be even better” because a vicioushangover will prove that theory wrong every time.

        A casual drink here andthere with friends is fine, but as the number of drinks adds up, so do thecalories, which come from carbohydrates, primarily in the form of sugar. These calories are empty orwithout any nutritional value. Thus they work against your best efforts to develop a lean physique.

        Be sure not to start doing shots of hard liquorbecause they are lower in calories. Booze can damage your body in other ways.

        The best mind-set to have going into your vacation should be one of moderation. If on your vacation you wake up with a painful headache and a first-place limbo dance trophy in your hand, you clearly didn't follow my recommendation of “moderation.”

        Having 1-2 glasses of wine with friends, then drinking sparkling and/or bottled water with a twist of lemon is a common practice among fitness enthusiasts who drink on occasion. Be sure to avoid drinking alcoholicbeverages when you are thirsty, because this will lead to overconsumption as well. Opt for water when thirsty.

        Q: When doing sit-ups, how far should your upper body come up?

        A: Retire from sit-ups and start doing abdominal crunch movements. Lie flat on your back, hands behind your ears as they caress your head, feet and legsin the air and bend at a 90 degree angle, and with your lower back constantly in contact with the floor. Slowly raise your shoulder blades off of the floor, breathing out as you raise up. Repeat 10-20 times.

        The range of motion ofyour abdominal (or stomach) muscles is a small one, coming up all the way off of the floor is asking for lower back pain. Try this movement for 2-3 sets of 10-20 repetitions then work your way up to other movements and intensities.

        E-mail certified personal trainer Dave Patania at davpatania@aol.com.

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