Workouts Gym ‘ 8 Helpful Hints

Workouts at gym facilities should be fun! You are not required to perform every possible exercise available at your health club or gym. Plan to focus on completing one well-executed exercise for each muscle group.

Let’s take a look at each of the major muscle groups and one of the workouts. Gym equipment is different at each facility. But certainly you can find appropriate equipment at your gym to perform at least one appropriate exercise for each group. NOTE: If your gym does not have at least one machine to exercise each of the following muscle groups, you probably need to a find a better-equipped gym.

::: Abdominals ::: Practice your best posture when using an ab machine. Keep your abs tight, your neck straight, and your chest up. Focus on your abs as you crunch up and forward. Do not use your arms. The motion is not a sit up … it’s an ab crunch. Keep your lower back flat on the machine. Slowly lower the weight almost to the end, then reverse and slowly return to your beginning position.

::: Triceps ::: When you use the tricep machine (excellent for non gym workouts), you will again need to use correct posture while keeping your back pressed against the machine. Keep your abs tight, your chest up, and elbows in. Slowly lower the weight, making sure to keep your elbows in. Right before you straighten your elbows, gently stop and move the weight back up. When your elbows reach a 90 degree position, gently stop and move the weight back down.

::: Biceps ::: Sit upright on the biceps machine and keep your back pressed against the back pad. Keep your abs tight, your chest up, and elbows in. Anchor your elbows in one position on the pad. Focus on your biceps as you lift the weight straight up. Slowly lift the weight to a 90 degree angle then carefully lower it back down and stop when your elbows are straight, then lift the weight back up to a 90 degree angle.

::: Forearms :: You can use a resistance band hammer curl to work your forearms even in home gym workouts. Your feet and your grip should both be approximately the width of your shoulders. Keep your abs tight, your chest up, and knees bent. Keep your elbows in a stable position next to your sides. Your thumbs should be pointed forward as you lift the weight straight up. Slowly lift the weight to a 90 degree angle then carefully lower it back down and stop when your elbows are straight, then lift the weight back up to a 90 degree angle.

::: Shoulders ::: While sitting on a shoulder press, press your back against the back pad. Always try to keep your abs tight while bending your knees and relaxing your chest. Focus on your shoulders as you push the weight up. Slowly push up until your elbows are almost straight, then slowly reverse the motion. As soon as your elbows are in line with your shoulders, slowly reverse the motion and push the weight back up.

::: Chest ::: Using a chest press machine, press your back against the back pad. Always keep your abs tight and keep your shoulders down while keeping your chest up. Focus on bringing your elbows together while you push the weight out. Push out until your elbows are almost straight, then slowly reverse. When your elbows are in line with your shoulders, slowly reverse the motion and push the weight back up.

::: Legs ::: While sitting on a leg press machine, press your back against the back pad. . Always try to keep your abs tight while bending your knees and relaxing your chest. As you lower the weight, make sure your knees do not move above your toes. You will need to keep your hips back in order to accomplish this. Done properly, you should feel the weight between your hips and your knees. After you become comfortable, push the weight up. Right before your knees are straight, slowly reverse the motion.

::: Back ::: The latest workouts in gyms feature rowing machines. Try to focus on maintaining the natural arch in your back while you are seated on the rowing machine. Keep your abs tight, your chest up, and shoulders back. Bring your shoulder blades together as you pull the weight back. Pull until your elbows are in a straight line with your shoulders, then slowly reverse. Right before your elbows are straight, slowly reverse the motion.

Simply focus on completing one well-executed exercise for each muscle group ….. and keep your abs tight! Sometimes it helps to watch people performing an exercise so you can visualize the correct way to perform it. Take a look at these workouts gym videos …..

Why is Breakfast the Most Important Meal of the Day?

I’m sure everyone has heard that breakfast is the most important meal of the day. This has been the motto for many years, yet there are still certain people out there who don’t quite understand the importance of this morning meal. Failing to eat breakfast can rob us of our daily energy as well as other beneficial factors.

Breakfast is the most important meal of the day because it gives you energy along with numerous other health benefits. That simple morning meal can help you attain a nutritionally complete diet by providing essential vitamins, minerals and fiber. Furthermore, a nutritionally complete diet equals better weight control. When we consume breakfast, we are less likely to snack throughout the day or overindulge during lunch. That is why eating breakfast can improve our weight. Yes, as silly as that might sound, eating can help you lose weight. However, this does not mean that you should eat just about anything out there. If you have the option to eat breakfast at home you should by all means do so. By doing this you have better control over what you eat and what nutrients you are putting into your body. One of the best ingredients in any breakfast is fiber. Fiber keeps you feeling full for hours and it gives you extra energy.

Overall, breakfast consumption has been shown to improve focus and performance, both at school and at work. When we are hungry we tend to feel distracted and weak. In some cases we may even jump into the morning doughnut box if we have not eaten. This can result in overindulgence and sugary crash. So be smart and eat a healthy breakfast every day in order to improve your focus, health, and endurance.

Healthy Lifestyle as Gout Prevention: Best Cure for Gout and a Natural Remedy

Healthy lifestyle remains as the best way to prevent any type of disease and illness. This article explains why the healthy living as gout prevention is still the best gout remedy of all. A number of relatives in my family are suffering from uric acid pain and gout. Since they have developed the habit of becoming aware of the foods they must avoid like purine rich foods and alcohol, we have become conscious that there is the possibility that these family illnesses can be passed down to us, the children.

With this family history of gout, we are further oriented that this is usually passed down through the mother. Children have, thus, high risk to high levels of uric acid. I figured out to do some research to understand gout a little better. I found out that little amounts of uric acid are common in our body system. Uric acid is actually a waste material from dying cells dying. It likewise releases purines, which can also come from the food we eat. When excessive amount of uric acid is flowing in the blood, you are in a condition called hyperuricemia.

With prolonged hyperuricemia due to unhealthy lifestyle, excessive amounts of uric acid are actually accumulated in the body. This then allows the uric acid to crystallize as sodium urate in the joints. This is what triggers the painful attack of gout.

Gout, for the information of those who have not yet experienced it, is an unexpected, excruciating, burning pain. It is usually coupled with swelling and redness in the affected area. Gout is considered to be more popular with the affluent people who developed the habit of drinking regularly while enjoying rich foods. Nevertheless, gout still affects people from all walks of life.

To prevent getting sick from the symptoms of gout, it becomes imperative to lower one’s uric acid levels in the body. This can be done with healthy lifestyle. Furthermore, your doctor can assist you with a blood test to diagnose your serum uric acid level. Sometimes, a form of medication is needed to decrease the levels of uric acid. But changing the bad lifestyle habits remains as the best way to prevent gout episodes.

If you are on the heavy side and your body fat is above the ideal, you are up to four times more likely to get gout in the future compared to someone with normal weight. Keeping the ideal weight will not only prevent you from gout but will also lower the risk of a heart disease and more stable blood pressure. For the future, researches are now trying to identify the link between high levels of uric acid and other illnesses like heart disease and hypertension. Keeping a healthy lifestyle remains the best option to prevent all these diseases.

Make Unhealthy Foods Healthy

Article from: My Family UK

It’s not uncommon for kids to have a penchant for junk food. Prying that burger out of their hands may not be an easy feat. Our advice is to stop trying.

Junk Food

Follow these home-made tips on ways to make typically unhealthy foods healthy. The kids will love it: they’ll seem the same. You’ll love it: they’ll be healthier and happier. It could be a lot simpler than the struggle, and will start your kids on the path to health.

1) Pizzas

At home, make a wholemeal base for a fibre boost, or cut a foccacia in half or use wholemeal pitta bread. Make a mixture of chopped tomatoes and tomato puree to go on the top and then, depending on your taste, top with a variety of vegetables, olives, tinned tuna or lean meats. Finish with grated cheese and cook for twenty minutes. Arrange on the table and watch as your flock grab and scatter to their hearts content.

2) Homemade burgers

Make your burger from the leanest beef you can find. Add onions, parmesan, breadcrumbs, salt and pepper and garlic and finally an egg to bind it all together. Grill instead of frying until golden brown and crispy. Garnish with lettuce, cucumber, salsa and cheese and serve with wholemeal rolls.

3) Popcorn

Keep the fun in family film night by cooking the popcorn in olive oil and adding a few sprinkles of cayenne pepper, or a slight scattering of sea salt.

4) Vegetable Crisps

Packets of crisps are often full of salt and saturated fats. Try thinly slicing your own potatoes and baking your own crisps in the oven instead. The thinner the crispier so you could use a peeler for this. Put them in bowl with some sunflower oil and a little sea salt, and toss to give them a good coating. Then lay them on a grease proof baking tray and pop in the oven for 30 minutes at a reasonably high heat. You can even try making vegetable crisps with carrots, parsnips and sweet potatoes. Before serving give them a light coating of honey for an extra flavour.

5) Chips

Instead of frying your chips, which uses far more fat, bake yours. Great alternatives to the common potato are parsnips, courgettes and sweet potatoes. Simply chop them into chip-like sticks and drizzle oversome olive oil. For extra taste, add a sprinkle of sea salt (nottable salt as the body is unable to process it), black and/or cayenne pepper, which is mild enough even for kids. Bake until crispy and chip-like.

6) Fry-ups

Make your Sunday fry up into a Sunday grill up and it’ll immediately become far healthier. Trim the fat off your bacon and grill alongwith tomatoes or chopped mushrooms. Poach your egg in a drop of vinegar for 4-5 minutes, and add a few tablespoons of baked beans which are bubbling over with iron and protein.

7) Ice lollies

Up your children’s vitamin C intake by several levels with natural ice lollies. Simply blend up their favourite fruits until smooth, add a squeeze of lemon as a natural preservative, pour into lolly orice-tray moulds and freeze. There’s absolutely no need for chemical-filled, shop-bought lollies when these are so delicious and simple to make.

8) Sweet things

Cookies, biscuits and brownies that aren’t sweet aren’t going to be eaten. But do they really need to be all that sweet? Substitute the sugar in your home-made cookies and cakes by adding healthier ingredients such as oats, nuts, raisins, dates, prunes and seeds. This is a great way to get those vital vitamins and minerals into your child’s diet.

9) Chicken Nuggets

This is a fabulously messy meal to make at home and so the kids will love it. Cut your lean chicken breast into small bite-sized pieces. Set up four bowls and depending on how many children you have, each child can be assigned to their own bowl.

  • Bowl 1: Flour and a spice (cayenne pepper, five chicken spice or paprika)and salt and pepper
  • Bowl 2: Beaten egg
  • Bowl 3: Breadcrumbs
  • Bowl 4: Keep this clean for the finished articles Work it like a conveyor belt, covering each piece of bite size chicken in each substance. Then cook on a slow grill to levels of desired crispiness.

10) Kebab

Simply buy some mince pork or lamb, mix together with garlic, coriander,salt, pepper, parsley, cumin and an egg, and grill. Share into pittas with houmous, salad, salsa, raw onions, roasted peppers and whatever else you can stuff in there and challenge your children to eat without anything falling out!

Further Information

For further information, and for more great ways to have fun with your family, log on to With a huge collection of articles covering everything from child safety to rainy day activities, you’ll find all the help, guidance and entertainment you need to be a great parent. Go to My Family UK now!

Bodybuilding Health – Exercises for Senior Citizens

For those approaching or past the age of 50, bodybuilding is still as feasible as when they were teenagers. It is still as important and still as beneficial. However, with increasing muscle wasting, body fat accumulation, wearing of the bone structure and other medical problems associated with advance in age, the bodybuilding programs for the senior citizens become even more important. There are some special features though.

Crafting the ideal bodybuilding program

With the special concerns highlighted above, the training program, the bodybuilding exercises, the intensity and frequency of training must be precisely considered before setting up the ideal program. Remember that at this age, most senior citizens have assorted health complications ranging from hypertension, diabetes to kidney failures. The body is particularly susceptible to accumulating fats and the metabolism is usually skewed.

The contemporary health and fitness approach, that is the approach of initiating bodybuilding training as a means to optimal health and physical fitness, requires that everyone remains active in the gym, regardless of age. The idea therefore, is to design a bodybuilding training regimen that counters these age-borne adversities and thus maintains the body at a prime state.

The special features of their training program

The programs for older adults must feature:

  • Aggressive weight loss strategies
  • Increased cardiovascular exercises for a healthy cardiovascular system and weight loss
  • Moderate intensity in weight exercises to stimulate muscle growth
  • Endurance training to strengthen the bones
  • Proper diet rich in minerals like iron and calcium
  • Reduced training frequency (Ideally at two days a week)
  • Reduced training duration (Ideally at 35-45 minutes)

Ideal Kinds of Exercises

There are particular bodybuilding exercises that must be incorporated in the training regimen for senior citizens. Remember that the exercises must be construed as intent on assisting the older adults regain or maintain their health and physical fitness. They should incorporate four distinct types of exercises namely:

  • Weight lifting exercises for strength (Maintain an intensity level between low and medium)
  • Balance exercises that stimulate physical fitness (Ideally done using free weights i.e. side leg raises)
  • Stretching exercises for flexibility
  • Endurance exercises that last longer but with a minimal intensity i.e. jogging, walking, swimming or riding a bicycle.

For these exercises, two workout sessions of 40 minutes each will be ideal. In most cases, a senior citizen is advised to contract a fitness trainer or at least to consult one regularly. This will ensure that his or her bodybuilding program is comprehensive, safe and beneficial.  That means that they can craft a workout schedule like the following:


  • Pre-workout warm up – 5 minutes
  • Endurance exercises – 15 Minutes
  • balance exercises for – 15 minutes
  • Post workout warm up – 5 minutes


  • Pre-workout warm up – 5 minutes
  • Stretching exercises – 15 Minutes
  • Weight exercises for – 15 minutes
  • Post workout warm up – 5 minutes

Two individuals cannot craft a similar bodybuilding regimen. Older adults must design their own program based on:

  • Age
  • Body strength
  • History in the gym
  • Medical status of health
  • Body fat ratio
  • Daily activity levels
  • Diet program
  • Diet supplementation


There are some particular issues that need to be considered even as the program takes off. Lets us regard these as safety tips that will assist senior citizensin deriving maximal benefits from bodybuilding training despite advance in age. Here they are:

  • Consult thephysician before  initiating any bodybuilding training and severally while on the program
  • The light activities should always begin a training session and the intensity should then increase gradually
  • Warm ups are a must before and after a training session
  • Keep the body well hydrated before, during and after workouts
  • Rest durations must be at least 72 hours long
  • Proper dressing and protective gear must always be worn while in the gym or on the track

Stop the Excuses: Eat Breakfast!

Mother knew best when she constantly nagged you about eating breakfast before school.  You might not have noticed, but if you didn’t eat breakfast as a kid you would have trouble concentrating in class, and be irritable and tired the whole day.  It is very easy to skip breakfast with our fast paced lifestyles today but a healthy breakfast fuels you up and gets you ready for a hectic day.  If your idea of breakfast is grabbing a fountain soda from the local convenience store then you should read on. 

Research has proven that children do better in school if they start the day with a healthy breakfast and the same is true for adults in the workplace.  A breakfast of champions includes complex carbohydrates (cereal, oatmeal), protein (hard boiled egg, cottage cheese, lox), and a small amount of fat (butter, nuts).  If breakfast makes your stomach churn, try eating two small snacks about 1-2 hours apart. Avoid sugary cereal, donuts, syrups and white breads because they’re digested quickly and will leave you feeling hungry before lunch time.  On the other hand, protein and fiber satisfy hunger and keep you feeling full.

According to a marketing research group, the most popular breakfast is cereal followed by coffee then fruit juice.  Most people would rather sleep than prepare breakfast so they don’t even have time for cereal, anymore.  So, cereal companies have been marketing to meal skippers and “to go” eaters with cereal bars.  The time it takes to get kids ready for school in the morning is another common excuse for foregoing breakfast.  An easy solution would be to prepare meals the night before and reevaluate your morning routine. 

Most people skip breakfast to lose weight but that is actually counter productive.  Skipping breakfast increases the chances of a heart attack as well as obesity and diabetes.  

Also, eating at the beginning of the day stabilizes blood sugar levels, which regulates appetite and energy.  It also helps you maintain a healthy weight.  So, go ahead and have breakfast!  Your body will thank you in the long run. 

How Does Lifestyle Affect Health?

Vitamin D is necessary to activate the immune system’s killer T cells. According to a study published in the journal Nature Immunology, when T cells are exposed to foreign pathogens or infections, they extend antennas known as vitamin D receptors. If T cells can’t find enough vitamin D in the blood, they remain dormant – unaware of possible dangers. Most vitamin D is made by the body when skin is exposed to sunlight; but because people are staying indoors more, almost 50% of the world’s population is vitamin D deficient. It seems our weeks need more “sundays”.

What we need less of is junk food. It’s addictive. For 40 days researchers at Scripps Research Institute fed some rats lab chow, others got access to high-fat junk food 1 hour daily and 11 rats got access to junk food 23 hours daily. The 11 rats – like people addicted to cocaine or heroin – needed bigger fixes of junk food to stay high, causing compulsive eating and obesity. Their addiction also triggered the same brain responses that lead to drug addiction. Because losing control over behavior is the principal sign of addiction, this study “ratted on” the effect of junk food.

The effect of loneliness is higher blood pressure. Researchers at the University of Chicago surveyed 229 people ages 50-68. They were asked to rank their feelings about social relationship statements. After accounting for features like smoking, physical activity, body mass index, cardiovascular health and depression, as well as factoring in age, race, ethnicity and gender, the findings were the same. During the 5-year study, those participants who ranked loneliest had blood pressure levels 14.4 points higher than those ranked least lonely and they experienced greater blood pressure increases during the study. Unfortunately, loneliness creates a new type of “pressure group”.

Fortunately, one-third of breast cancer in Western countries may be avoidable. Breast cancer is the most common cancer in women. In 2009 there were more than 190,000 new cases in the U.S. and 40,000 deaths. According to a 2010 international conference on breast cancer, women can do 3 things to lower risk. First, lose weight. Many breast cancers are fueled by estrogen, a hormone produced in fat tissue. Second, exercise. Exercise converts fat tissue to muscle. Third, drink less alcohol. More than 2 drinks a day increases risk of breast cancer 4%-10%. Obviously, a key to health is healthy living.

Liver Diseases Symptoms, Causes of Liver Problems

The liver is a very important organ that performs a variety of functions in the human body. Being a large organ, the liver can cope with small damages. If the damage is left untreated, it can worsen the condition of the liver and prevent it from functioning. Severe damage to the liver can result in liver failure and death. Some of the conditions that can lead to death from liver disease are alcoholism, liver cancer, cirrhosis, and viral hepatitis.

Liver disease symptoms can be hard to detect initially. For instance, a loss of energy that often is the first sign of liver problems can be confused with a myriad of other problems, including things as simple as a reaction to a seasonal change or a lack of sleep.

There are dozens of diseases that affect the liver. The two most common causes of liver diseases are viral infections and drugs. Though there are different causes of liver diseases, the clinical signs and symptoms are divided in to two categories.

Keeping your liver in healthy condition is very necessary and that can be done by eating a varied nutritional and vegetarian diet. Junk food, alcohol intake, low quality oils, chemicals -in air and we breathe are the main roots for liver maladies.

About 90 percent of patients diagnosed with primary biliary cirrhosis are women over the age of 40. Women living in northern Europe tend to be more susceptible to this disease compared to women in other parts of the world. Women in Japan have the lowest rate of diagnosed cases of this disease.

The liver can get inflamed due to certain conditions, use of alcohol and certain chemicals. The conditions that can cause liver inflammation are Hepatitis B, Hepatitis C, Autoimmune Hepatitis, and Wilson’s disease. Extensive alcohol use also causes inflammation of the liver. Some drugs and industrial pollutants may affect the liver. Inflammation is characterized by redness, swelling, heat and possible pain in the liver.

Alcoholic liver disease occurs due to an acute or chronic inflammation of the liver due to alcohol abuse. This disease usually occurs after a prolonged use of alcohol. In the United States 10% of men and 3% of women suffer from problems related to alcoholic consumption.

The symptoms of impending liver deterioration cross over into other medical problems as well making early and precise laboratory tests and narrative. The symptoms will likely include nausea, loss of appetite, abdominal pain and tenderness, vomiting, fever and jaundice. Further complicating the issue is that symptoms of cirrhosis are quite often almost identical to those of alcohol hepatitis.

If you only had one choice for picking a natural cure for liver disease it should be Milk Thistle Seed Extract (…fortunately you have more than one choice, so why not use all of them, it will only speed up your healing). There are a few reasons why Milk Thistle Seed Extract (also referred to as “Mte”) is beneficial to the liver and liver regeneration. Firstly, it protects the liver from toxins.

The Healthy Eating Food Pyramid

In the United States, The US Department Of Agriculture has devised a Food Guide Pyramid, which serves as a guide for people to understand how to eat healthy. The Food pyramid guide features a chart filled with vertical stripes that represent the five major food groups, plus oils and fats. The color stand for: Green – vegetables, red – fruits; yellow – oils and fats; Blue – milk and dairy products; Orange – grains; Purple – meat, fish, beans and nuts. Here are other pertinent facts about the food guide.  

What The Food Pyramid Speaks Of

In 2005, the US Department of Agriculture revised the food pyramid, as they wanted to show Americans a better way of how to eat healthy. The food pyramid has other messages for all of us. It tells us to eat a wide variety of foods, as well as eat less of some foods and more of others. In the illustrated food pyramid guide, eating a wide variety of food indicates that a balanced diet is achieved when you include all the food groups. This means that you need to have foods of every color, each day. In the illustrated food guide, you’ll see that as the colored start to get thinner as they reach the top, this indicates that there is a difference between food groups, even if they all belong to a certain food group.  

Food Serving Samples

The food pyramid guide offers a number of suggestions for achieving a balanced and nutritious diet. Her are some food serving suggestions.   

Grains: Grains are generally measured in ounces. An ounce of whole grains could be equivalent to 1 a slice of bread, half a cup of cooked cereal, half a cup of pasta and 1 cup of cold cereal. 4 to 8 year-old children require at least 4 to 5ounces of whole grains each day, while 9-13 year-olds need at least 5 ounces.

Vegetables: Dark green and orange veggies are best for consumption. Vegetable servings are generally measured in cups, Children from 4- 8 years old need at least one and a half cups of vegetables each day, while 9 to 13 year olds need 2 ½ cups of veggies each day.

Fruits: Sweet, juicy fruits should be part of the daily diet. Children from 4- 8 year-old need at least 1 cup of fruit each day, while 9-13 year old adolescents need to consume at least half a cup of fruit each day.

Milk And Calcium-Rich Food: Calcium is a mineral that helps strengthen bones, and prevent osteoporosis and other bone deficiencies. 4-8 year-old kids need at least 2 cups of milk each day, while 9-13 year olds need to have at least 3 cups of milk daily. Apart from milk, you can also substitute cheese, yogurt, calcium-fortified orange juice and others.

Milk, Beans, Fish And Nuts: An ounce equivalent of this group would be equal to 1 ounce of fish, poultry and fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon peanut butter and half an ounce of nuts and seeds.

Cooked Spinach Better for Health Than Raw Spinach

Spinach is a nutritious dark green vegetable. It is low in calories and contains high amounts of minerals, vitamins, antioxidants & flavonoids. The various flavonoids in spinach protect us against cancer. The antioxidants protect against free radical damage and help prevent degenerative diseases.

Spinach contains high amounts of vitamin K along with calcium and magnesium. Vitamin K facilitates the absorption of calcium and helps build good bones along with magnesium.

Lutein, a carotenoid found in spinach protects against eye related diseases such as cataract and macular degeneration.

The high amounts of iron in spinach is good for women, especially for menstruating women. The iron in spinach is called non-heme iron. The non-heme iron is considered less bioavailable to the body as compared to the animal source heme iron.

Spinach contains oxalic acid, also called oxalates, which combines with the iron and inhibits its absorption. Oxalic acid also binds with calcium, creating calcium oxalate and inhibits the absorption of calcium. If there is not enough calcium in the diet, the oxalic acid will combine with the calcium in the kidneys and form kidney stones. Therefore, eating raw spinach on a regular basis increases the risk of kidney stones.

Cooking spinach breaks down the oxalates and prevents the formation of un-absorbable mineral complexes in the body.

Spinach also contains goitrogens which interfere with the functioning of the thyroid gland. Therefore, people with thyroid problems should avoid spinach.

1 cup cooked spinach contains:

– 155 mg Magnesium

– 244 mg Calcium

– 830 mg Potassium

– 6.4 mg Iron

– 17 mg Vitamin C

– 14700 IU Vitamin A

– 4.3 gm fiber

– 5.3 gm protein

It is a good source of fiber and protein. The high fiber, vitamin C and vitamin A content of spinach provides good protection against colon cancer. The high protein and low carbohydrate content makes it a good food for diabetics.