Re: Gym..
I would recommend 3x a week with one day cardio, 2nd day weights, 3rd day mix both. Do crunches everytime. Try to take at least a day off in between days (ex: :M,W,F, or some weeks just T,Th)
Cardio day (30 min): elliptical machine, or treadmill or an outdoor activity: running, tennis (1hr).
Weights day: alternate weeks with upper body and lower body:
Upper: 5-8lbs free weights - shoulders/back, biceps/triceps
Lower: abductor/adductor machine, calf raises, hamstring/quad exercises.
**Mix day: **10 min cardio, concentrate on abs, an upper body muscle pair, a lower body pair.