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So often I have heard friends say that they would workout but they just didn’t feel like driving to the gym. It was raining too hard, they had to make dinner, etc. Yet, what too many people fail to recognize is that you don’t need a gym to get fit. Sure, fancy equipment and steam rooms are nice, but that’s all eye candy. If you’re motivated, you can create a tremendous workout in your own home that is on par with anything in a gym. All you need is a little space, a pull-up bar and a few light dumbbells.

This week’s workout focuses on your back and legs, two muscle groups that exist as independent of one another, thus making the training session intense because no real rest time occurs; the back muscles recover as you work your legs and vice versa. The best workouts offer little rest; and keep the heart rate up and the body sweating.

So, if you want to get fit in your own friendly confines, give this one a go.

Wide Grip Front Pull-Up: Palms facing away and hands more than shoulder-width apart. Go until you can do no more.

Lunge: On your toes, step out with your left foot, keeping the knee over the ankle. Lunge deeply until your right knee nears the floor. Repeat with right leg forward. Set of 20 repetitions.

Close Grip Pull-Up: Same as #1, but bring the hands in close.

Wall Squat: Lean your back and shoulders against the wall. Sit at a 90 degree angle. Hold for 30-60 seconds.

Reverse Grip Chin-Up: Palms facing you and hands shoulder-width apart. Do as many as you can.

Calf Raise: Place hands on top of your head and rise up onto your toes. Hold for a count of three and release. Set of 25.

Repeat this routine as you get more fit. Do two or three cycles through. Focus on good form and don’t let your ego take over. Be patient and you’ll be surprise at how soon you will see results.

Starting any exercise plan, even for a person used to working out, may seem simple on the surface, but there are some pitfalls you need to avoid. Enter your workout each day with a plan, and always, above all else, listen to your body. It will tell you when you’re overdoing it, and it will tell you if you aren’t doing enough. Relying solely upon a weightlifting book or some cardio plan may not be the smartest decision. Each person is different, so give yourself some flexibility and listen closely to how your body feels and reacts.

Keeping this idea in mind, check out the exercise “do” and “don’t” tips for the week. Each involves knowing your body, and each will make your workouts more successful in the long run.

The Do
Before you begin to workout, whether it be lifting weights or doing a long run, a comprehensive cardio warm-up is a necessity. Spending five to ten minutes doing kinetic, dynamic warm-up movements, jogging on a treadmill, riding the stationary bike, or hoping on the elliptical will let your blood flow and muscles begin to loosen up. Only after you have started moving and sweating should you stretch. Never stretch cold muscles. You’re asking for injury if you do. Then, once you have broken a sweat and stretched, start the routine you want.

The Don’t
Leave your ego in the locker room, and don’t think you need to impress people with how much weight you can press on the bench. Overdoing it with the amount of weight when lifting could end your workouts rather quickly. Even if your goal is to get big, lifting more than you are physically capable of makes no sense. If you do, you risk serious injury, as weights can fall on you or you can tear muscles. If either happens, you are out of luck. You’ll wind up injured and out of commission for a while, and completely unable to workout. Keep the weights moderate and within your range. Don’t worry, you’ll see progress over time.

Holiday stress is something that turns a time of year that should be joyful into something that is dreaded and emotionally traumatizing. Most of the problem develops from being overwhelmed by the pace of the holiday season, as the season is marked with extra financial burdens, extra housework, extra shopping and extra socializing. In order to survive this holiday season you need to learn how to manage your holiday stress.

Pay Attention to Your Health
All the extra stress that comes with the holidays can really impair your immune system. This impairment can make your more susceptible to illnesses, like the flu. To help preserve your health you need to pay close attention to what you are eating and to the amount of exercise that you are getting.

Proper nutrition during the holiday season can help you to avoid gaining holiday weight and it can also help your body to deal with holiday stress. Getting daily exercise will also help to keep you healthy and to reduce your holiday stress levels. A great way to reduce holiday stress is to simply take 30 to 60 minutes to go for a walk, to take an exercise class or to lift weights.

Manage Your Time
One of the reasons why you get stressed during the holidays is that your schedule gets overbooked with things that you need to do. You can reduce your holiday stress by simply managing your time more aggressively. Plan out all of the things that you need to get done and do not leave everything for the last minute. Also, try to give yourself at least 15 minutes a day to just relax and soak in some peace and quiet. Use your watch to time your break.

Holiday Exposure
During the holidays your exposure to stress increases dramatically. The streets are overcrowded, the stores are overcrowded and the noise and visual stimulation that you are exposed to is magnified with holiday decorations and music. With all of these stressors competing for your attention it is no wonder why you feel so crazy during the last two months of the year. To manage your holiday stress you can limit your exposure to holiday madness. You can do this by planning your shopping during hours that are less crowded and by limiting the number of trips into town that you make.

Resources
http://www.webmd.com/balance/stress-management/features/tips-for-reducin...

Not many people know that Denise Austin has been around the fitness world for quite some time. She first appeared on the scene in the 1980’s with her workout videos like Super Stomachs. Although Denise Austin continues to release workout DVDs and has an extensive list of videos she has released, her Super Stomachs workout is still one of her best workouts to get your mid section toned and to work up a sweat.

Super Stomachs was released by Denise Austin in 1988. At that time she was fairly new to the fitness business and had only released a few workouts before this one. That does not mean that this workout is not a great workout that can still be done 20 years later and have you seeing great results. The thing that is most attractive to Super Stomachs is that the workout is not very long at all, but it will push you to your max. The workout is simply a 15 minute conditioning workout that targets your stomach to help get flat abs as well as build muscle to help support your back and give you better posture.

Super Stomachs is not for beginners though. The exercises that Denise Austin performs in the workout are for moderate to advanced exercisers who already have some stomach muscles to help support their back during these exercises. That being said, since the workout is for a more advanced group of people, it will definitely have you feeling the aftereffects the next morning.

If you have ever seen a Denise Austin workout video you know that she is full of pop and motivation during the whole workout. This workout is no exception. Even though it is only 15 minutes long, she continues to push you through each exercise and probably realizes just how difficult the exercises really are.

If you are looking for a workout that will tone your mid section and also help you with strengthening your back and giving you better posture, then this 80’s workout video is a must-see. It doesn’t matter that it is over 20 years old (although Denise’s outfit and tennis shoes may give you a good laugh when working out) the workout is still effective and will have you feeling the burn and the sweat dripping down your face.

Richard Simmons first started making a name for himself when he released his ever famous Sweatin’ to the Oldies workout in the late 1980’s. To this day, Sweatin’ to the Oldies is still a favorite workout of many because it’s not only fun but will really have you sweating in the end.

Richard Simmons is known for his upbeat and motivating workouts that usually involve some sort of dancing. With Sweatin’ to the Oldies Richard turns back the clock to the 1950’s with some classic songs like “My Boyfriend’s Back,” “Peggy Sue,” and “Dancing in the Streets.” He uses simple dance moves that just about anybody can catch on to that are not hard on the body but will get you a total body workout.

There are some people who think that Richard Simmons’s workout videos are only for beginners and that they are not that effective of a workout, but it’s all what you put into the workout. In Sweatin’ to the Oldies, Richard has all kinds of different people at different fitness levels and weights exercising with him. Some of the people simply try to keep up with Richard while others put in everything they have to make it a more effective workout. Sweatin’ to the Oldies may not be a workout that you do every day if you are past the beginner stage, but it is a good change of pace that can give you a stress-free and fun workout.

Richard recently released the 20th edition of Sweatin’ to the Oldies on DVD. It is the actual original workout but it is now on DVD and has extra features like new interviews with Richard and the members of the workout video. You can get all the Sweatin’ to the Oldies videos now on DVD (there are 4 of them) so there is no excuse for not doing this 80’s workout that people love.

If you want a fun workout that may not even feel like exercise to you but will still get your heart rate up, go get your workout shorts on and check out Richard Simmons’s Sweatin’ to the Oldies.

There are a number of different ways to save money and still be healthy. In fact, there are even things you can do that are free. Whether it’s taking a walk in your neighborhood or simply cutting your portions, it’s important to know that healthy changes don’t have to cost a fortune or even a dime. This week, let’s talk about one of those free changes.

Downtime is something that Americans in general seem to have a problem with. We work all day, sometimes overtime, then come home and clean, help the kids, and sometimes work even more. Then it’s time for bed and it all starts over the next day. Some of us even feel guilty if we take a moment to read or watch a movie. The truth is though, downtime is important for a healthy lifestyle.

As I’ve mentioned in previous entries, a schedule is essential for a healthy lifestyle. With a proper schedule, you can make time for everything that’s important to you. With even more planning, you can even determine what’s not important and what you shouldn’t waste any of your time on. More importantly, you can schedule some much needed downtime. It may be in the evening after work watching a movie or even a couple hours on Sunday morning reading the newspaper. The important thing is to make time for downtime.

Downtime allows us to relax and focus on ourselves. Even if you’re a parent, you need time for yourself. You need time to pamper yourself. Even if it’s just a few moments enjoying a cup of your favorite coffee, downtime can make a big difference in your life. The most important change you’ll see is a reduction in stress.

The reason downtime reduces stress is because it gives us a break. Instead of going and going and going, we actually have time to just stop and do absolutely nothing. If you’re constantly on the go, you’ll have a hard time enjoying life. The key is to take a break and enjoy all that you’ve worked for.

The Happy Baby Pose is another one of my favorite yoga poses— perhaps in part because of the great name! In the Happy Baby pose, yoga practitioners really get to act like babies- grasping their feet into the fingers, and letting their limbs relax. It is really a fun yet relaxing pose and I encourage everyone interested in yoga or meditation to try it.

Start out on your back, with your legs relaxed straight in front of you. Then slowly draw your knees in towards your chest, letting them drape slightly wider than your torso, or whatever is most comfortable. Then, lifting your arms gradually, grab the outside of your feet with your hands. If this is too much of a struggle for you, or just doesn’t feel right, use a strap as an arm extension.

Once you have your feet in your hands, push your feet lightly into your hands, and bring your knees towards your armpits. Taking care not to stretch any muscles or tendons, your knees should remain just above your elbows.

After you have achieved the position, keep your form but let your torso, neck, head, and spine relax into the floor. You should let all tension in your body go, and just feel yourself engaged with the Happy Baby pose.

Hold the Happy Baby pose for about 15 minutes, or longer if it feels comfortable, and then release your legs back to the ground, so once again you are laying straight legged on the ground. If you find that your lower back is bothering you, simply bend your knees and let your feet rest on the ground, releasing the pressure from your lower back.

When practicing yoga, the last thing you want is for your pants to hold you back. Yoga should be about stretching the abilities of our bodies, not fighting with our clothing to let us deepen our poses. Close fitting, elastic pants are the best option. If you don’t have a pair yet, consider these comfortable Merino wool and Lycra yoga pant.

It seems like everybody wants to get fit, yet far too many people go about it the wrong way. They join a high class gym, buy the cool workout clothes, and then spend more time socializing than exercising. And, when they do finally get down to actually pushing some weight, they stop too early before the real burn begins. So, if you fit either of these two categories, check out the advice below to better your workouts.

The Exercise “Do”

When pushing or pulling your own body weight, never stop at a set number. Continue working until you cannot physically do one more. Thus, go until failure. This will maximize the set and exhaust the muscles, which is precisely what you want. Doing eight push-ups when you could have done twelve wastes that set, as you never let yourself reach the needed burn to grow the muscle. The last three reps should burn and make you doubt yourself. Concentrate on excellent form and maximum repetitions, and you’ll see results far quicker than if you limited yourself to a mere number.

The Exercise “Don’t”

While a gym can be a great place to socialize and meet people, do so at the juice bar or in the locker room. When the time comes to workout, plug your iPod in and get focused. Countless sessions are ruined each day by over-resting between sets. Your routine should have you working multiple muscles back to back, with rest coming for no more than the 30-second walk between the water fountain and the next station. People who stop and converse, who sit and daydream, destroy the potential of their workout. Keep determined, wave hello, and move on.

Waste no time and maximize each repetition. Plug these two philosophies into your training sessions and you’ll see the change shortly.

One of the many things people overlook when trying to live healthy on a budget is preventative health care. Most people think that not going to the doctor for checkups will save them money. This couldn’t be further from the truth though. In fact, preventative health care can save you money over the long run. Not to mention that preventative health care can save your life. This week, let’s talk about preventative health care and how it not only saves you money, but protects you as well.

A yearly checkup at the doctor’s office is not a waste of money. In fact, these regular screenings can help patients become aware of conditions they may not have known about. For example, high blood pressure usually has no symptoms. This means that many people don’t even know they have it until the go to the doctor for something unrelated. High blood pressure, if left untreated, can cause strokes, heart attacks, and even death. With preventative health care, patients become aware of the condition and can take measures to treat it before it’s too late. The same goes for many other conditions, including high cholesterol and high blood sugar.

How does preventative health care save you money though? After all, you’ll have to shell out a co-payment at the very least. But, preventative health care saves you money by treating diseases and conditions before they get too far out of hand. For example, becoming aware of border line blood sugar levels can prevent you from getting diabetes. If you know you’re pre-diabetic, you can take steps to lower your blood sugar levels. By taking the steps to prevent the disease, you’ll save thousands of dollars down the road by not having to buy insulin and make multiple trips to the doctor.

Preventative health care just makes sense. If you want to be healthy, and stick to a budget, don’t wait until there is something wrong to see your doctor. Make it a point to get the checkups and screenings you need to prevent major diseases and conditions.

One of my personal favorite yoga poses is the Cobra pose – and all of you who have tried it probably know why. The Cobra pose has to be one of the most relaxing poses involving upper body stretching that I have ever indulged in. If you haven’t tried it yet, give it a go.

Lying on your stomach, slowly straighten your arms until your torso reaches as far back as is comfortable for you. Keep your thighs, legs and arms engaged as you stretch backwards, not forgetting to breathe deeply throughout the length of the pose. Remember that while doing the Cobra you should concentrate on lifting your chest as you stretch back— so don’t arch your back, but lift your chest upwards. Keep your arms slightly bent, taking care not to lock your elbows tight.

Hold the pose for about 20 seconds, then retract back down to your mat. When you feel ready, go ahead and enter into the pose again, this time challenging yourself even further. See if you can deepen the stretch by reaching your chest higher. Remember that comfort is key here, and the moment any part in your body tells you to stop, your first priority is to listen!

After you feel satisfied with your stretch, lower your torso back onto the mat, place your hands folded in front of you, and let your head rest gently on your hands. Close your eyes, and relax as you feel the new found freedom that your back now can enjoy. As with all yoga poses, you should mark your progress as a personal achievement, and do not compare your results to what others are capable of doing. All of our bodies are very different, all of us have our own weaknesses and strengths, so just work at your own pace!

As you begin your yoga practices, its important that you have a comfortable mat that is thick enough to protect your body from the hard floor. Be sure to find a good yoga mat that has great traction, and that will let you concentrate on your pose without slipping.

When you hear the name Jane Fonda, what’s the first thing that pops into your head? It most likely involves workout videos, leotards and the 80’s. Jane Fonda released several different workout videos in the 1980’s but one of the best workout videos that will still have you working up a sweat today is called Jane Fonda’s Complete Workout.

This 80’s workout video is not called “Complete Workout” for nothing. In this video Jane will have you working your entire body from head to toe, beginning with the whole body warm-up and finishing with the cool down and stretch.

The workout video starts with an upper body workout aimed to get your arms, shoulders, chest, and back toned and sleek so you can look hot in your halter and sleeveless dresses. It goes through several different toning exercises for a complete upper body workout.

The next part of the workout is a fat burning aerobic workout. You have to remember that this is from the 80’s and an aerobic workout today and back then are slightly different. If you do not like to dance or are not very coordinated, then this part of the workout may be a little tricky for you. Jane Fonda likes to keep her aerobic workouts on the dance side and this is very evident in this workout video.

The third part of this workout consists of a lower body workout including the butt, hips, thighs, and the rest of the legs. Jane goes through a variety of different lower body exercises so you too can look good in your leotard for the next workout. The workout ends with a classic cool down and stretch, which is very important during any exercise.

Although the dance moves may be a little out of date for the aerobics portion of this 80’s workout video, it will definitely still have you sweating and burning some major calories. This video can be a great change of pace from your usual spinning or kickboxing class. If anything you will definitely get a kick out of the clothing and hairstyles!

If holiday travel plans will be keeping you far from the gym and exercise equipment this season, you’ll need to come up with some creative ways to stay buff while on the road. While some hotels will have a fitness center on site, you may not have time to coordinate your schedule to keep up with your usual workout routine. Fear not, there is a way to stay fit without sabotaging your travel itinerary. Here are some easy ways to stay fit when you hit the road for the holidays:

1. Incorporate walking into your schedule. Whether you start off the day with a walk with family, or head out after lunch or dinner for a brisk walk around the block, get into the habit of walking off a few calories each day to keep your heart and mind healthy. Walking is a no-fuss workout routine that can help you stay in great shape all season long. Plus, it’s a fun activity to do with friends and family. Just pack a good pair of walking shoes and you’ll be ready to go.

2. Pack a set of resistance bands. If you know you’re going to be stuck at a hotel for a few days, add some strengthening and toning sessions into your day with a set of resistance bands. Resistance bands can be used in a myriad of ways to tighten and tone core muscle groups, and they can be easily packed into your suitcase or tote for the long haul.

3. Do yoga in the morning and/or before bed. Deep yoga stretches will help you stay toned and limber throughout the season, and yoga exercises can help to increase circulation and reduce stress. Undertake a yoga session each morning or evening during your holiday travels to better manage your day and enjoy some much-needed exercise.

Staying buff and trim during the holiday season can be a challenge, and when you’re traveling a lot, you may not be putting exercising at the top of your agenda. Integrate some of these exercises into your travel plans so you can stay in great shape through the holidays, and beyond.

Just like the bear crawl, the crab walk is a full body exercise that you may be familiar with from middle school gym class or from high school. It not only works your thighs and glutes, but is a great workout for your triceps and shoulders. It may sound easy, but just holding the crab walk position for some time will challenge some exercisers.

Here is how to do the crab walk:
1. Get on your hands and feet with your back towards the ground and your eyes up to the ceiling. This is a reverse push up position.

2. With your knees and elbows bent, start walking backwards on all fours. Be sure to keep your core muscles tight and your butt off the floor.

3. Continue going back for a certain count and then you can also go lateral or side to side with the crab walk to mix up the exercise as well.

One of the nice things about this exercise is that you don’t need any gym equipment or weights to do this strength training exercise. Not only does the crab walk give you a great strength workout, but it also works on improving agility and speed. This is important for people who play sports like football or rugby or who practice martial arts.

If you begin to think that the crab walk is too easy for you, you can also try it with some weights to add more difficulty. Simply place a weight on your lap as you do the crab walk or you can strap on a weight vest or belt to add some weight to your body. Adding weight to your body will make your muscles have to work harder, making your workout challenge your muscles even more.

The crab walk can be added to just about any type of workout. It’s a good exercise to incorporate into a circuit training workout as well as a strength training workout. Best of all it is something different that you don’t see done in all exercise routines and it makes your workout a little more interesting.

It’s the weekend, your time to sit back, relax and enjoy some late-morning snooze sessions. While weekends are great for catching up on sleep and much-needed R&R, they can offset your diet and weight loss goals that you’ve been keeping up with all week long. The antidote? Rev up your workout routine and squeeze in a bootcamp-style workout (or two).

Experts say that interval training, otherwise known as circuit training, is a great way to rev up your metabolism and get over any weight loss plateau. If you’re still struggling to lose those last few vanity pounds, your weekend could be the perfect time to get your body in shape. A few ideas for your weekend bootcamp sessions:

1. Kickboxing. This high-energy workout is a great way to blast away a few hundred calories per hour and get yourself in fat-burning mode. It’s also a stress-reliever, giving you the chance to kick and punch away your worries from the week! Try and schedule this in the early morning hours of the weekend for optimal benefits.

2. Dance aerobics. Dance aerobics are a fun, high-energy workout routine that can help you work all your major muscle groups and without feeling like a workout. Check with your local gym for an early morning weekend or afternoon class to give your metabolism a makeover in a few short hours. Better yet – take a friend along so you can enjoy some company during your sweat session.

3. Sunrise yoga. If you’ve been sitting at a computer desk all week long, your body may need some much-needed stretching and toning. You can get this with some sunrise yoga. Head outdoors if you can with a friend or significant other on the weekend and enjoy the sunrise as you stretch and tone your legs, arms and torso. The deep breathing exercises will do wonders for clearing your mind of the week’s stresses, and can also help to boost circulation throughout your body. All you need is a yoga mat and comfortable workout gear to get into the habit!

Whether you settle for a dance aerobics class or yoga with your roommate, think of some fun exercises you can look forward to on the weekend. A weekend bootcamp session could be all you need to get into shape fast this season.

Many health problems associated with Americans are often caused by stress. Stress causes people to overeat, raises blood pressure, and sometimes causes heart attacks. How can you reduce your stress levels without resorting to expensive medications or therapy? There are actually several different ways to reduce stress levels that are free. This week, let’s talk about reducing stress levels with methods that are free and easy to execute.

Believe it or not, exercise is a wonderful way to beat stress. Some people enjoy quiet walks around the neighborhood, while others prefer a punching bag. Both methods are a wonderful way to reduce stress. Not to mention that they also burn calories. The exact method you use will usually depend on your stress level. If your stress is brought on by worrisome thoughts a calm walk to think things through may be best. On the other hand, if your boss is being a complete jerk, a punching bag works really well.

Another way to reduce stress is to write down your thoughts. Sometimes just getting your thoughts down on paper can make you feel much better. For example, let’s say someone has upset you, but you know you can’t tell them exactly how you feel. Writing a letter to that person let’s you get out all your steam and frustration. Later, you can burn the letter and all the stress that went along with it. Journals are also a good way to express your feelings. Writing in a journal each day gives you a chance to look back and see where the stress is coming from. If you start to see a pattern, or even a time when the stress started, you can pinpoint what’s bothering you.

Last, but not least, take a tip from the physiologists and try meditation or visualization. Meditation is when you focus on one thing for a certain period of time so that you can escape the hectic world around you. For example, you may focus on your breathing. Visualization on the other hand is when you picture yourself in a calmer place or something that makes you happy. For example, I often close my eyes and picture myself in a cabin in the snowy mountains of Colorado.