THE BEST TOP ABS FOODS

The 10 Best Foods for Flat Abs

Eat up for flatter abs -- these waist-whittling foods give you a dose of ab-ulous nutrients in every bite.

Almonds and Eggs

The sad truth: You can crunch yourself into a coma and still have ab flab. If you really want a sleek, sexy midriff, you've got to tweak your diet. All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost your abs routine's effectiveness, and protein to help maintain a healthy metabolism. Here, the top 10choice for flatter abs.

1. Almonds

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

2. Eggs

You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," 

Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)

3. Soy

Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk?based meal replacement lost more weight than those who consumed a traditional dairy-based diet drink.

Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with "isolatedsoy protein" -- the latter may not provide all the benefits of whole soybeans.

4. Apples

A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has five grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity

5. Berries

Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently,"

Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.

6. Leafy Green

Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.

7. Yogurt

People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The pro biotic  bacteria in most yoghurt help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

8. Veggie Soup

Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same  amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," author of Power Eating (Human Kinetics, 2001).

Try for: At least one cup of low-calorie, low-sodium vegetable soup every day

9. Salmon

Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of abs-friendly protein.

Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.

10. Quinoa

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole-wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.

Originally published in Fitness magazine, June 2006.

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The Fastest Way to Tone Flabby Arms-MOSTLY NIGERIA WOMEN

The Fastest Way to Tone Flabby Arms

i wonder if women in this country just take in anything that comes in their way into their mouth? i don't know maybe you should ask that woman beside you. or ask us WHY?

 WELL am here to solve that problem right here.DIET is the foundation here Ooooo.

The right exercise routine and diet can result in toned arms

Flabby arms, sometimes referred to as bat wings, are a common problem area, especially in women who store more fat in their upper arms than men, mainly due to hormones. A well-balanced diet and regular exercise routine can reduce body fat including excess fat in the back of your upper arms. When the fat reduces, targeted toning exercises can ensure the muscles that are displayed are well defined.

Reduce Body Fat

Reducing body fat is essential, because your muscles won't be visible if they're covered by a layer of fat. The National Heart, Lung, and Blood Institute recommends losing 1 to 2 pounds per week by creating a deficit of 500 to 1,000 calories every day. By doing moderate cardiovascular exercise for 150 to 300 minutes per week and performing strength training on two days, you can burn significant calories. Eating a well-balanced, low-calorie diet that includes lean protein, low-fat dairy, fruit, whole grains and vegetables can also contribute to your caloric deficit.

Triangle Pushups

According to a study commissioned by the American Council on Exercise (ACE), the triangle pushup is the most effective exercise to target all three heads of the triceps. During the exercise you're doing a standard pushup, only your hands are close together so your thumbs and index fingers form a triangle on the floor. When you lower toward the floor, bend your elbows along your sides. Do the pushups on your knees until you're strong enough to do them with straight legs. Work your way up to finishing three sets of eight to 12 reps.

Triceps Kickbacks

Triceps kickbacks are another ACE-recommended exercise to tone the triceps. During this exercise you bend 45 degrees forward at your waist while holding dumbbells in your hands. Bend your elbows so your upper arms are parallel to the floor, and then straighten your arms by pushing the dumbbells back. Continue bending and extending your elbows, working your way up to complete three sets of eight to 12 reps. You can work one arm at a time or both arms simultaneously. Alternatively, use water bottles or cans of food if you don't have dumbbells.

Dips

Just like triangle pushups, triceps dips require just the use of your body weight. Also ACE-recommended, this exercise can be done using a sturdy chair. Sit in the chair and walk your feet forward, placing your palms on the edge of the seat so your buttocks hover above the floor and your fingers point forward. Bend your elbows and lower your hips toward the floor. When your upper arms are close to parallel to the floor, push yourself back up to the starting point. Do this eight to 12 times and complete three sets.

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SIMPLICITY COMPLEX EXERCISE

Simplicity Complex

These all-in-one workouts employ one very basic piece of equipment to build strength, endurance and athleticism — in 15 minutes or less.

Many people take a “divide and conquer” approach to fitness: Lift weights to build their muscles; jump on the treadmill to work the heart and lungs. But shouldn’t it be possible to work everything with a single supercharged, all-purpose workout? Indeed. Cue the complex.

Complexes have been heralded by strength and conditioning experts as a prime example of “hybrid” strength-and-cardio training. describes them as “a group of two or more big-ticket strength-training moves performed back-to-back and done with the same piece of equipment, without letting go of the weight or resting between exercises.” The idea is to create an intense workout that taxes the entire body.

Although they’re primarily considered “metabolic” workouts (designed to burn fat and improve cardiovascular conditioning), complexes also build muscle and strength. “Complexes achieve what 95 percent of the population wants from a fitness program,” Namely, improved body composition (more muscle, less fat), better work capacity (the ability do more in less time; great for sports performance), and improved energy and vitality outside the gym.

Complexes are efficient, and there’s a version for everyone, making them a viable option as a standalone workout when you’re pressed for time or as an intense full-body warm-up when you’re less rushed.

Though they can be tough, complexes aren’t just for the über-fit, richard clarifies. A beginner might start with just two exercises for five reps each before taking a two-minute rest. “But I could hit a high-level athlete with eight reps each of dead lifts, Romanian dead lifts, rows, cleans, front squats, overhead presses and lunges,” “Complexes are as hard or as easy as you want them to be.”

The Do-Anywhere Complex

The following workout, requires only a place to stand and a single heavy object — such as a weight plate or kettlebell. But anything heavy, sturdy and grippable will work — even a rock or milk jug.

Before you begin, make sure you can comfortably perform each individual exercise in the complex with at least the amount of weight you’re planning to use during the workout. Choose your weight based on what you think you can handle for the toughest exercise in the complex (for one person, that might be the swing; for someone else, the push press). That will probably mean you wind up using a lot less weight on some exercises than you’re used to. “That’s normal,” “The goal is to get your heart rate way up, not to lift maximum weight.”

With your chosen weight in hand, it’s go time: Perform all six exercises, back-to-back, for five to eight reps each, without resting or putting the weight down. Perform three to four full circuits, resting 90 seconds between rounds. Feel manageable? Grab a heavier weight plate, a bigger rock or a larger jug, and gradually work up to completing all rounds with just 60 seconds between efforts.

The Workout

1. Swing

How to do it:

• Stand with your feet about one-and-a-half to two shoulder widths apart, toes pointed slightly out.

• Hold the outside edges of the weight plate with your arms straight and hands at 3 and 9 o’clock.

• Maintaining the natural curve in your lower back, bend your knees slightly and lean forward about 45 degrees, hinging at the hips and allowing the plate to hang between your knees.

• Keeping your weight on your heels and your arms straight, simultaneously drive your hips forcefully forward and straighten your knees, allowing the weight to swing forward and up until your hands are slightly above shoulder height.

• As the weight swings down and back to its original position, allow your knees to bend and your torso to hinge forward

• Repeat for five to eight repetitions.

What it does: “The swing ramps up the metabolic demands of the complex right from the start,”. “It requires lots of action from the entire back side of the body.”

2. Sumo Dead Lift

How to do it:

• Maintaining the same stance as in the previous exercise, shift your grip so you’re holding the top edge of the weight plate with both hands, thumbs toward you. Allow the plate to hang down toward the floor.

• Keeping the natural arch in your lower back, simultaneously lean forward at the hip joints and bend your knees until the low edge of the weight plate taps the floor.

• Drive down through your heels and return to the starting position.

• Repeat for five to eight repetitions.

What it does: “The wide stance ensures the focus of the exercise remains on the glutes, an area that many people have trouble activating,”“Keep your chest up and your eyes facing directly forward, rather than craning your neck and looking up.”

3. Bent-Over Row

How to do it:

• With your feet shoulder-width apart, grip the weight plate at 9 and 3 o’clock.

• Preserving the curve in your lower back and keeping your head and neck neutral, bend your knees slightly and lean forward at the hips until your torso is at a 45-degree angle to the floor. Allow the plate to hang straight downward.

• Keeping your lower body rigid and your lower back in its natural arch, simultaneously pull your shoulder blades together and pull the weight plate up until it touches your abdomen.

• Lower the weight under control.

• Repeat for five to eight repetitions.

What it does: “Keep your tempo controlled, both on the lifting and the lowering phase,”richard notes. “This exercise is great for your posture.”

4. Goblet Front-Squat

How to do it:

• Stand with your feet shoulder-width apart, toes pointed slightly out.

• Holding the weight plate horizontally with your hands at the 3 and 9 o’clock positions, curl it close to your body and rest its back edge on your upper chest.

• Keeping your back in its natural arch and your torso as upright as possible, squat down until your hips are below your knees (assuming you can achieve this depth without breaking form; otherwise, stay above that point).

• Keeping your knees tracking over your feet, drive down through your heels, and return to the starting position.

• Repeat for five to eight repetitions.

What it does: “The ‘rack’ position [where you hold the weight on your upper chest] is actually more comfortable than it looks,” says Richard. “Just grab the plate and squeeze it in tight to the front of your body, forearms pulled toward one another. This position helps with core activation and posture, and can help improve your form in all other types of squats as well.”

5. Push Press

How to do it:

• Start in the same position as the previous exercise.

• Keeping your torso upright, bend your knees slightly.

• In one fluid motion, drive through your hips, knees and ankles as if you were trying to jump, and press the weight straight overhead until your elbows are completely locked out.

• Lower the weight back to the rack position, and repeat for five to eight repetitions.

What it does: “I like to include exercises that use as much muscle mass as possible,” says  Richard. “And the push press, which uses the upper and lower body at once, fits that bill nicely. The leg drive also takes some of the pressure off the shoulders — good for people who have shoulder problems.” But, he advises, skip it if you experience joint pain.

6. Diagonal Chop

How to do it:

• Stand with your feet at shoulder width, weight plate hanging down, and hands at 9 and 3 o’clock.

• Rotate your shoulders and hips to the left, bending the hips and knees so the plate is outside your left knee.

• Keeping your arms straight, rotate your body forcefully to the right, straightening your knees and raising the plate in a diagonal arc in front of you, finishing with your arms overhead and your torso rotated to your right as far as possible.

• Lower the weight, under control, along the same path back to the starting position.

• Repeat five to eight times going from left to right, then repeat on the other side.

What it does: “Consciously resist the rotation of your torso,” advises Richard. “That really fires up the core.” 

Strength Strategy

So, you want to strike out and try your own version of this versatile, challenging workout. Keep these things in mind when putting together a complex, whether you’re using a barbell, some dumbbells or just your body weight.

Tough stuff first. “If you’re going to include explosive exercises [moves that require you to accelerate the weight quickly, like swings or high pulls] put them first,” advises “You’re going to be too tired to perform them with good form later on in the complex.”

Seek balance. Balance the entire sequence of exercises, including at least one pulling exercise for every pushing movement, and at least one lower-body movement for every upper-body movement. “The point is to get a full-body metabolic challenge,” “Not to exhaust one particular muscle group.”

Go with the flow. The sequence of the exercises should flow together seamlessly. You don’t want to have to lift the weight overhead for your first exercise, then drop it all the way to the floor for your second, then lift it overhead again for the third movement. “One great method is to start with the bar overhead and work your way down to the floor, or vice versa,”For example, you might do push presses, then front squats, then bent-over rows, then straight-leg Romanian dead lifts.

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Guidelines for Metabolic Resistance Training.

Make the most of an PRF program to burn calories and boost metabolism.

If you like the idea of burning hundreds of calories in a single workout while also triggering a powerful metabolism-boosting “after burn” effect, consider metabolic resistance training (PRF). A form of circuit training, PFR combines multi-joint exercises (such as push ups, kettle bell swings and Olympic lifts OR Deadlift), allowing for just a few seconds’ rest in between. To help make the most of your PFR program, Richard Umberto, a coach at Bodyline, suggests the following guidelines:

• Start with a base of general strength and aerobic conditioning. There aren’t any specific fitness bench- marks a person needs to hit before starting PFR, says Richard, but people should have control over their bodies and already be engaged in moderate levels of activity. “Sometimes people think this training sounds simple, so they want to jump past foundational stages.”
• Master  the  movements  for  each  exercise before increasing intensity. Using good form will help you avoid injury and make the most of your workouts. When you’re just starting out, it’s worth investing in a few training sessions with a professional, says Umberto. “A qualified coach or trainer can give you great feedback, because they can see your movements from all angles.”
• Sequence your exercises for maximum effectiveness. In PFR, you don’t want to work the same group of muscles twice in a row. “You want to progress through a set of exercises that don’t compete with each other,” says Richard. So instead of two consecutive lower-body moves, like squats and lunges, you might switch between pull-ups and lunges. Also, you might want to avoid putting a highly fatiguing exercise (like high-rep lunges) before highly technical ones (like Olympic lifts). When you’re exhausted, your focus and form might suffer; instead, switch the order.

A qualified pro can evaluate your readiness and help you draw up a good PFR WORKOUT plan. Or, to get started on your own, check out the “Simplicity Complex workout” or email us @ perfectfitnessroutines.com for a your personal workout.

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GET READY AND START THIS CROSS FIT WORKOUT

Get Going! OR  Start going Home.

The Professional Fitness Trainer Richard Umberto, Cross Fit Trainer (the highest!), coach at Bodyline Fitness and Gym,in Lagos,Nigeria.

"this type of exercise will change your physique in no time".says-Richard Umberto. lets start the exercise and get our body defined.

WOD stands for Workout of the Day.we develop our own WOD programming that promotes a well-balanced mix of metabolic conditioning, skill development and strength conditioning.

As Many Rounds As Possible (AMRAP)

Warm up: Walking Lunge

Do this routine twice pre-WOD to prime muscles.

Stand with feet hip-width apart, arms overhead. Lunge forward with left foot so left thigh is parallel to floor, knee over ankle, right knee touching floor . Return to standing for 1 rep; repeat on opposite side, traveling forward. Continue, alternating sides. Do 20 reps.

works abs, butt, thighs, hamstrings

Warm up: Scorpion Kick

Do this routine twice pre-WOD to prime muscles.

Lie facedown with arms extended out to sides, palms down, legs together, toes on floor. With hands planted, rotate torso to right, reaching right foot to meet left hand for 1 rep. Return to start; repeat on opposite side. Do 10 reps.

stretches shoulders, hips

Warm up: Hand Walk

Do this routine twice pre-WOD to prime muscles.

Stand with feet hip-width apart. Keeping legs straight, bend forward, place hands on floor and walk hands into push-up position. Inch feet toward hands to return to standing. Do 5 reps.

stretches shoulders, abs, hamstrings, calves

WOD #1: Deadlift

Time priority: 10 minutes; do AMRAP

Stand with feet hip-width apart, a weight on floor between feet. Bend forward, knees bent, pushing hips back; pick up weight . Stand; return weight to floor for 1 rep. Do 5 reps.

works back, abs, butt, thighs, hamstrings, calves

WOD #1: Burpee

Time priority: 10 minutes; do AMRAP

Stand with feet hip-width apart. Crouch down; place hands on floor under shoulders. With hands planted, jump feet behind you, landing with entire body on floor. Hop feet (hands stay planted!) back to hands, then jump up, clapping hands overhead , to return to standing. Do 10 reps.

works shoulders, arms, back, abs, butt, thighs

WOD #1: Butterfly Sit-Up

Time priority: 10 minutes; do AMRAP

Lie faceup with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor . Sit up, touching fingers to toes. Return to start. Do 15 reps.

works abs

WOD #2: Squat

Task priority: do 3 rounds

Stand with feet hip-width apart, toes pointed out slightly, body weight in heels; hold a weight with both hands, arms extended at eye level. With chest lifted, sink down until hips are below knees . Return to start. Do 30 reps.

works butt, thighs

WOD #2: Wall Drill

Task priority: do 3 rounds

Place hands on wall, wrists aligned with shoulders, legs straight, heels slightly raised. Keeping hands planted, quickly alternate driving knees toward chest in a high-knee run. Continue for 1 minute.

WOD #3: Push-Up

Time priority: 7 minutes; do AMRAP

Start in push-up position with arms slightly wider than shoulder-width apart, legs extended behind you with feet hip-width apart . Bend arms to lower body until chest and thighs touch floor, then push back up to start. Do 5 reps.

works shoulders, triceps, chest, abs

WOD #3: Hollow Body Rock

Time priority: 7 minutes; do AMRAP

Lie face up with legs together, toes pointed, arms extended overhead on floor, palms facing in. Engage abs and lift shoulders and feet off floor, creating a banana shape with your body . Rock back and forth for 1 rep. Do 10 reps.

works abs

The Cross Fitters' Creed

Cross Fitters are hopelessly devoted. (Cue the GALLARDO soundtrack.) They live for their sport and by these words, posted in every box: "We implore you to check your ego at the door, give 100 percent and get to know your fellow Cross Fitters. Our goal for you is to thrive, not just survive, at all aspects in your life, from nutrition and fitness to everyday life. Our gym is our home; we treat it as our own and care for it as such. Our box is our family, and we treat the athletes, coaches and visitors likewise, creating an environment that breeds confidence, fun and dedication." Intrigued? Go to a Cross Fit to locate a box in your hood.

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CROSS FIT EXERCISE OF THE DAY BY RICHARD

this exercise is a Complex type of workout 

 so put your mind where it suppose to belong OK . lets start.

For time:

8 dead lifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

 dont be lazy and do some, even if you cant do everything 

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WORLD BREAKING NEWS AND BEST SAFETY TIPS ABOUT EBOLA

                                                   Safety tips about Ebola

US Embassy Alert:

In order to help our Embassy Community better understand some key points about Ebola virus we consulted with our medical specialists at the U S State Department & assembled this list below, worded in plain language for easy understanding. 

• The suspected reservoirs for Ebola are fruit bats.

• Transmission to humans is thought to originate from infected bats or primates that have become infected by bats. Undercooked infected bat meat and primate meat transmits the virus to humans.

• Human to human transmission is only achieved by physical contact with a person who is acutely and gravely ill from Ebola virus or their body fluids. 

• Transmission among humans is almost exclusively among caregiver family members or health care workers tending to the very ill.

• The virus is easily killed by contact with soap, bleach, sunlight, or drying. A washing machine will kill the virus in clothing saturated with infected body fluids.

• A person can incubate the virus without symptoms for 2-21 days, the average being 5-8 days before becoming ill. THEY ARE NOT CONTAGIOUS until they are acutely ill.

• Only when ill does the viral load express itself first in the blood and other bodily fluids (e.g. vomit, feaces, urine, breast milk, semen and sweat).

• If you are walking around you are not infectious to others.

• There are documented cases from Kikwit, DRC of an Ebola outbreak in a village that had the custom of children never touching an ill adult. Children living for days in one room huts with parents who died from Ebola did not become infected...

• You can't contract Ebola by handling money or swimming in a pool. 

•There's no medical reason to stop flights, close borders, restrict travel or close embassies, businesses or schools.

• Always practice good hand washing techniques, you will not contract Ebola if you do not touch a dying person. Please share this information & try not to spread panic on social media. Stay Safe.

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