There are some people that believe that the bench press is just for bodybuilders who are looking to bulk up and get huge chest muscles. This is absolutely not true, as the bench press can be beneficial for anybody who is looking to get tight and toned, especially for woman who are looking to firm up their chest and look better in strapless or halter dresses. The bench press works the chest, triceps, biceps, and shoulders and it is a great upper body exercise to develop strength while toning your muscles.

Here is how to do a basic bench press:
1. Lie flat on your back on a workout bench with the top of your head slightly past the rack.
2. Grasp the barbell with an overhand grip with your arms slightly shoulder-length apart.
3. Push the barbell straight up to remove it from the rack.
4. Bend your elbows and lower the barbell to your chest. Keep the barbell off your chest at least an inch or two.
5. Straighten your arms up as your lift the barbell straight up in the air. Look straight up, not at the barbell.
6. Lower the barbell back down and repeat the exercise for the desired amount of reps.

There are a couple of different variations of the basic bench press that you can do. Some variations are with your grip on the barbell such as the wide-grip bench press and the close-grip bench press. By gripping the barbell differently you can focus your exercise on a more specific area that you want to work. The close-grip bench press will work out the triceps more than the basic bench press will.

The other type of variation that you can do with the bench press actually has to do with the workout bench. You can choose to do an incline or decline bench press. The decline bench press will put more focus on the lower muscles of the chest while the incline press will target the upper chest muscles.

The bench press is a great exercise to add to your strength training workout if you want to work your entire upper body at once. It is an exercise that is beneficial to both men and women.

Sticking with your fitness routine can be a challenge when work-related stress, an overbooked schedule and a never-ending to-do list take over your daily routine. A trip to the gym or Pilates class can take a backseat when you're just too busy, but there are some ways to get back on track. Having someone hold you accountable is an easy way to keep pressing on and keeping up with your fitness resolutions. Buddying up with a friend, coworker or a family member is a great way to keep up with your commitment to get in shape, and motivate yourself and the other person in the process!

All you need to do is find a friend, coworker or relative who is ready to make or renew their fitness commitment. Ask around, find out who wants to lose weight or get buff this season. Then, set up a schedule where you are required to meet each other for a pep talk and workout session.

Some of the best exercises to do with a partner or in a group are walking, jogging, circuit training at an indoor gym, sports such as tennis or racquetball, yoga, Pilates, kickboxing routines, and swimming. Just pack your gym bag the night before so you can save some time and head straight to your meetup.

Exercising with a friend not only makes it easier to stick with your commitment, but also gives you a chance to take your mind off the routine. The once-intimidating weight bench and treadmill are easier to tackle when you have a friend by your side. It's much easier to finish your running routine when you have a friend running right next to you. Plus, working out with someone will give you a chance to chat, vent about your day, or just catch up on the latest gossip!

If you can't find a friend or relative to join you on your fitness routine, consider joining a fitness group in your area. These can be just as motivating, and you have the chance to make some new friends while you workout. Group fitness classes may be available at your neighborhood community center, or at the local gym. Sign up, get out there and buddy up for some fun and effective fitness sessions!

We've all heard it before, and even experienced it. Eating foods low in nutrition is often less expensive than eating healthy foods. This is especially true when it comes to produce. You may be tempted to purchase canned vegetables and fruit because the price seems less expensive. But, what are the real costs of buying canned produce? Canned vegetables are often loaded in sodium and canned fruits are often packed in syrup. Obviously, this isn't what you want to feed your family, but how do you purchase healthy produce while living on a budget? This week, let's discuss tips that will make it easier to provide healthy fruits and vegetables for your family without breaking the bank.

First things first: produce that's in season will always be less expensive than produce that has to be trucked across the country. Many grocery stores even have sales on seasonal produce that makes the prices even less expensive. Of course, you'll find the best deals on seasonal produce at farmer's markets.

Local farmer's markets are not only a great way to help the community, but they also help your wallet. Basically, farmer's markets cut out the middle man. Instead of helping grocery stores make a profit on the items they purchase, you're able to go straight to the source: the farmers. This also means you'll have the choice of some of the freshest produce available. Chances are, much of the produce was picked that very morning.

If you prefer shopping at grocery stores, or it's the middle of winter, there are tips you can use. First of all, shop the frozen foods aisle. Frozen produce is healthier than fresh grocery store produce because it's packaged and frozen at the time of harvest, sealing in the nutrition. Another great tip is to always be willing to try new things. Look at the sales papers and try what's on sale that week. One last tip is to search the markdown bins. Markdown bins often contain produce that has a blemish, but is perfectly usable and healthy.

There's simply no excuse to purchase low quality produce. What are you waiting for? Grab your tote bag and hit those farmer's markets!

Squats are a great lower body exercise that can do wonders for your butt, hips and thighs. Not only do squats strengthen and tone your lower body, but they can also slim your hips while firming and raising your behind.

Here is how to do a basic squat:
1. Stand with your feet approximately hip-width apart. You can place your arms out in front of you or if hold weights at your sides.
2. Bend your knees as you move your butt towards the ground. Be sure that your knees are over your ankles and not past your toes. How far you can squat will depend on your fitness level.
3. Raise yourself back up by straightening your legs so you are back in starting position.

Squats can be done with no weights or you can add dumbbells or a barbell to add more resistance to the exercise. You may want to start out with no weights and then add weights as you get more physically fit to constantly challenge your muscles during this exercise. Also, beginners may want to place a chair behind them to get the moves of the exercise down and have the extra support just in case.

There are a few variations of squats that can be done that will target different areas of the lower body in a new way.

A plie squat specifically targets your inner thighs. By placing the legs farther apart and pointing your toes outwards, you are targeting your inner thighs to do more of the work when you squat down.

Wall sits are a form of a static squat. This means that you hold the exercise for a given length of time to engage the muscles. Use a wall to slide down into a squat position and hold the squat against the wall for at least 30 seconds. Aim to increase your time as you get more advanced.

For the really advanced person, you can try a one legged squat using an exercise ball against a wall. Lift your one leg slightly off the ground as you use the exercise ball to squat down while only on one leg.

Squats are a great exercise that can be added to a strength training routine, a cardio workout or a circuit training workout.

When it's time to hit the gym, most of us are in a serious time crunch. If your idea of a gym workout involves walking on the treadmill, riding the stationary bike or just doing laps around the track, you could be wasting your time. Sweating up a storm with basic cardio feels good in the moment, but you won't be doing your muscles any favors with that routine.

The best way to maximize your time is to do resistance training; you can burn up to four times as many calories by adding weights to your routine in the form of power squats, lunges and other weight-bearing sequences. Here are a few ideas to ramp up your usual cardio routine and blast off extra calories in no time:

1. Wear ankle weights. If you insist on strapping on those running shoes and doing laps around the track, bump up the resistance by wearing some ankle weights. These will make your usual jog that much more challenging and will give your lower legs a serious workout.

2. Play with resistance bands. Resistance bands use your own weight for resistance and help you strengthen and tone up muscles in a flash. You can do simple lunges, squats and pull ups with a set of bands by your side; they're perfect for that midday training session at the office or anytime you need to squeeze some training into your day.

3. Wear weighted hand gloves. Can't get away from the treadmill or elliptical machine? Pull on a pair of weighted hand gloves that add some resistance to your lower arms and help you tone up.

4. Do your crunches with a medicine ball. A 5 lb. medicine ball is all you need to add some power to your crunches. Just hold the ball with both hands above your head as you perform your oblique twists and ab crunches on the yoga mat. You'll feel the burn much faster and may finally see some results from your hard work.

5. Jump into the pool. Those ladies in the water aerobics class know a thing or two about resistance training. Performing simple walking or stretching routines in the water is a great way to burn calories and get those muscles in great shape.

Are you addicted to the treadmill? Logging in hours on the machine but seeing little or no results? The treadmill can be a friend or foe when it comes to getting in shape because it will give you a great cardio workout, but doesn't do much for muscle training. You can spend hours walking, jogging and running on the treadmill, but your body will soon adapt to the routine - which means you won't be able to burn nearly as many calories as you want to.

Cardio training on the treadmill is great for your heart, but if your goal is to burn fat and get in shape fast, you'll need to add some resistance to the mix. Here are some easy ways to make your treadmill workout count:

1. Walk with ankle weights. Strap on some ankle weights to add some instant resistance to your workout. They will feel strange at first, but you'll get used to them within a few sessions. The extra weights will give your lower legs a better workout, and this will also help you become stronger in the long-run.

2. Walk with dumbbells. Turn your treadmill routine into an upper body workout by adding 3 to 5 lb.
dumbbells to the mix. Just hold them by your side as you walk, or do short bicep curls for some extra resistance.

3. Wear a weighted belt. You can strap on a few extra pounds of weight around your waistline if you prefer not to carry dumbbells or use ankle weights. These belts will help to balance out your weight and turn your usual routine into a total body conditioning program.

Don't forget to stay well-hydrated throughout the workout, and eat the right types of foods before and after your session. Keep a water bottle by your side during the routine, and make sure you're drinking at least 10 - 12 cups of water to avoid dehydration. For food, eat a small serving of protein right before the workout and a mix of protein and carbs right after to keep your energy levels in check.

Fitness gurus and healthy eating fanatics are always raving about the importance of downsizing portion sizes and why it's important to eat small, frequent meals throughout the day. If you want to lose weight and keep up with your weekly fitness routine, eating mini meals really is the way to go. Small, well-balanced meals throughout the day will keep your energy levels up because your blood sugar remains stable. This means you don't experience 'highs and lows' just from eating different foods, and you can actually get through your day without getting too hungry.

The best way to keep up with this habit? Pack a day's worth of food in a lunch tote and carry it around with you. This reduces the risk that you'll overeat at the next meal, and also prevents you from making an unnecessary trip to the nearest fast food pit stop or clearing out the vending machine.

Some of the best foods you can pack include whole grain crackers, lean meats, low-fat cheese sticks, yogurt and meal replacement bars. If you plan to eat a complete meal at the office, make sure it's a well-balanced one. For most people working in an office, staying focused is a priority; you can avoid the late-afternoon slump by making sure the center of your meal is high in protein. Grilled, skinless chicken breasts, grilled salmon, or even tofu will fill you up fast and keep your energy levels up throughout the day.

If you're planning to hit the gym before heading home after work, you will need to pack a few extra foods to make it through your workout. Eat a high-protein snack right before the workout to maximize the calorie and fat-burning potential of your routine. Make sure you drink plenty of water during and after your workout, and eat a combination of protein and carbs to refuel and restore your energy levels.

For the final meal of the day, go light; a lean protein for dinner coupled with a large salad is the ideal menu item at the end of the day. If you're craving something a little heartier, stick with smaller portions so you can enjoy your favorite meal without the guilt!

When you're sitting behind a computer all day or are stuck behind a desk for hours on end, the seated position will take its toll on your posture. Stretching throughout the day can help improve circulation and keep your energy levels up. Stretching is especially important if you're trying to keep up with your get-fit routine; if you do manage to sneak off for a workout during lunch hour, or snag a break in the mid-afternoon for a power walk, stretching your arms and legs properly will reduce the risk of injury and keep you strong and healthy. Here are some easy stretching routines you can do behind your desk, any time of day:

Lower Arm Stretch: Interlace your fingers and push your arms out in front of you. Tense your upper back and shoulder blades, and continue pushing forward until you feel your back muscles contract. Hold for 10-15 seconds at a time, and repeat.

Oblique Stretch: Extend your arms overhead and hold one hand with the other while pulling your body to the side. Hold for 15 seconds, inhale and exhale, then do the same to the other side. This is a great way to stretch at your waist and elongate your torso.

Ankle Rotations: Sit with square shoulders and feet slightly apart. Lift one leg up about a foot from the ground and rotate your ankles clockwise for 20 revolutions and counterclockwise for 20 revolutions. Repeat with the other leg.

Upper Back Stress Buster: A great one if you're hunched over a computer keyboard or laptop for most of the day; interlace your fingers behind your head and make sure your elbows are pointing straight out. Push your elbows back to make your shoulder blades contract, and hold the muscles in a tense position for at least 10 seconds before relaxing. Repeat 2-3 times.

Shoulder Stretch: Hunch your shoulders tightly up towards your neck and hold for 15 seconds before releasing. Repeat for 10 seconds, and release. This will help loosen up your upper back and tense neck muscles.

Don't forget to drink lots of water throughout the day, since this also keeps your energy levels up when you're in a seated position for most of the day. And, be sure to pack those walking shoes for those opportune moments where you can squeeze in a workout during your break.

Crunches are one of the most popular exercises to tighten and tone abdominal muscles. It is sometimes also referred to as a curl-up. Many people prefer to do crunches over actual sit ups since crunches put less of a strain on your back and are considered safer.

Here is how you can do a basic crunch:

1. Lie on your back on the floor with your knees bent and feet flat on the floor. If you are not on a carpeted surface, you may want to use an exercise mat.

2. Fold your arms behind your head and place them on your neck for support.

3. Lift your upper body, including your shoulders off the floor using only your abdominal muscles.

4. Lower your body back down to the floor, making sure to keep your abdominal muscles contracted and tight.

5. Return to starting position and repeat.

There are several variations of the crunch that you can do. There are ones that will work your obliques (side of your stomach) and other ones that will focus on either the upper or lower part of the stomach. Here are just some of the different variations of crunches that you can do.

Twisting crunch
This is done by lifting the shoulders to the opposite knee. It focuses on slimming the obliques.

Bicycle Crunch
This is another variation done to work your obliques. Instead of just lifting the shoulders towards the opposite knee you are alternating your knees in and out like riding a bicycle in the air.

Reverse Crunch
This exercise can be done different ways. You can extend your legs straight out and lift them straight up in the air. The other way is to bend your knees into your chest and pull them in and out towards your chest while your upper body is flat on the ground.

You can also make your crunches harder by adding weights to your exercise. Place a weight on your stomach or hold weights over your chest as you perform the exercise.

Crunches can be added into strength training workouts, interval workouts, or at the end of a cardiovascular workout. Crunches must be done properly for them to be effective. This means that you should go on quality not so quantity when it comes to doing crunches.