After a long, hard day at the office, who wants to go to the gym and be intimidated by an overzealous trainer? Author and fitness professional, Renee Wiggins, offers a simple thirty-day workout plan that you can do from the comforts of your favorite chair.

With detailed instructions and helpful photographs, Wiggins' easy and effective exercises will start you on the road to better health. To help you stay on track, you'll begin each day with a positive affirmation of your commitment to weight loss; you will also plot your progress in the exercise log. Additionally, Can I Exercise Sitting Down? provides the following tips:

• How to stay motivated.
• How to conquer your excuses.
• How to eat healthy.
• How to set realistic goals.

Article Excerpts:

Brown Bag Lunches

• Try chicken or turkey breast with light mayonnaise and sliced seedless grapes mixed together on lettuce.
• Try hummus or stir-fry vegetables with whole wheat pita bread.
• Wrap chicken or turkey slices in iceberg lettuce and sprinkle sweet and sour sauce on the wrap.
• Wrap tofu in lettuce and serve with a sauce.
• Add raisins to a salad for flavor and texture.
• When making coleslaw, add sliced apples and pineapple to give a tangy flavor. To lower the fat content, use a low-fat yogurt mix with low-fat mayonnaise as dressing.
• Don't be afraid to add extra vegetables to your canned soups!

Six Ways to Cutting Back on Calories When Dining Out

Every year millions of Americans start a new diet in January and by February call it quits. As a registered dietitian, I tell my clients to take one day at a time. Don't start out cold turkey by giving up everything at once. Start with decreasing your dining out meals to once a week. You won't believe how much money you will save and how many calories you won't consume by eating out everyday!

Dining Out Tips

• Stick to your meal plan.
• Ask the wait staff for smaller portions. Order any sauces on the side.
• Order your meats, baked, broiled, poached or stir-fried.
• Pass up the bread, butter and chips. Order salad instead.
• Share high-fat desserts.
• Bag half your food first, so you will not be tempted to eat all of it. Save for another day.

Six Ways to A Heart Healthy Kitchen

• Instead of frying, try baking, broiling and/or steaming.
• Instead of cooking with fatback and lard, stir-fry your greens with onions and garlic.
• Instead of using regular salad dressing, use fat-free salad dressing.
• Instead of fruit pies, bake an apple with raisins, cinnamon and nutmeg.
• Instead of mashed potatoes with whole milk, prepare them with low-fat, low-sodium broth and butter.
• Instead of salt, use more flavorful herbs and spices.

Think of your kitchen as a healthy center. Your health depends on what you buy and how you prepare the foods you eat. When reducing the fat in your diet, add more herbs and spices to replace the flavor. Add dried fruit to rice when cooking for the flavor and texture.