The overhead press is a great exercise to add to your workout routine as it really hits all the muscles of the shoulder. If you want the toned arms and shoulders that look good in a strapless dress, then you really need to add the overhead press to your workout routine. By the way, the overhead press is definitely not just for women, but men can also get awesome results from this exercise as well.

Here is how to do a basic overhead press:
You can perform the overhead press with a set of dumbbells or a barbell. For this example, I will use the barbell.
1. Grasp the barbell with an overhand grip with your arms slightly wider than shoulder-length apart.
2. Hold the barbell at shoulder level in front of you with your palms facing outwards.
3. Straighten your arms as you lift the weight straight above you. Do not arch your back and be sure to keep your abdominals tight.
4. Lower the barbell back to your shoulder level and then repeat for the desired amount of repetitions.

As mentioned, the overhead press can be done with either a set of dumbbells or a barbell. One thing to remember when picking the weight for the exercise is that since you will be lifting the weight over your head, you may have to start off with a lower weight as the exercise is more difficult than exercises where the weight does not go over your head.

The overhead press can be performed sitting down on a weight bench or standing. Either way is effective. If you really want to get a good workout that also works the abdominal muscles, then try performing the overhead press while sitting on an exercise ball. The instability of the exercise ball engages your core muscles more, so you get a good abdominal workout as well as a shoulder workout.

This exercise can easily be added into any strength training or circuit training routine. It is a simple move to master, that can provide some great results.

When the treadmill routine is getting tiresome and fitness classes at the gym have become a bore, maybe it's time to spice things up with some dance moves! Dancing is a great way to increase stamina and endurance, and many types of dances qualify as a great aerobic workout. While you might not get a Dancing with the Stars-esque body after your routines, you will be on your way to better health when you show off those moves consistently. Here are a few high-calorie burning dance routines that may just get you into shape this season:

Hip Hop: You don't have to be an MTV-enthusiast to learn the basics of hip-hop dancing, and incorporate them into your aerobic workouts. Hip hop dance classes give you the best of both worlds with jumps, twists and high-energy moves that will get your heart pumping. Plus, you can groove to your favorite rap or R&B artist.

Ballroom dancing: While you might not think the slow-paced moves of the fox trot or the tango can burn a lot of calories, the American College of Sports Medicine reports that you can add thousands of steps to your daily walking total with these fun social dances. They're a low-intensity aerobics routine that require concentration and focus, and will get your entire body moving in no time.

Latin Dancing: The samba, cha cha, paso doble and rumba are just a few popular dance styles that are sure to turn up the heat for your fitness routine! These types of dances encourage constant movement and focus on controlling the hips and lower back. They're also a lot of fun, and you can burn several hundred calories per hour practicing and performing these fun routines.

Tap: If you have two left feet, learning how to tap dance will help you become a dance pro in no time. Tap dancing encourages constant lower body movements, and will also help you improve your posture. You'll learn the art of the stomp, and can fine-tune your rhythm skills to deliver a spectacular performance!

From hip hop to salsa, you have some options outside the gym for keeping up with your fitness resolutions. Put on those dancing shoes and choose any of these fun routines to burn some extra calories every week!

One of the most important things people can do when living on a budget is to stock their pantry and freezer. A well stocked pantry and freezer allows you to prepare healthy meals, even if there's a week when you can't make it to the store. You may think that it would take a lot of money to stock your kitchen, but actually it only takes time. There are a few steps you'll need to follow and that's exactly what this week's blog is all about.

Step 1: Meat is one of the most expensive ingredients you use on a daily basis. Instead of buying meat as you need it, why not stock up when it's on sale? Each week, stores usually have one great deal in the meat department. One week, it may be chicken breasts, while another week it may be ground sirloin. Either way, it pays to take advantage of these prices. Stock your freezer so that you have the types of meat your family enjoys. When you start to get low on something, look for more sales.

Step 2: Speaking of the freezer, frozen fruits and vegetables are the perfect addition. You can either choose to stock up during frozen food sales or you can freeze your own. Any time you have leftover produce that needs to be used soon, freeze it. For example, chop up those extra onions and place them in a freezer safe container. The same goes for bell peppers. The next time you want meat loaf, the ingredients will be chopped and ready to go.

Step 3: Stock your pantry with healthy dry goods. Dry goods can be a tricky area. The key is to avoid processed foods, such as rice mixes and mac and cheese. Instead, stock your pantry with brown rice, dried beans, whole wheat pasta, and herbs and spices. To save money on dried goods, check your local dollar stores and large department stores for the best deals. If you're handy at canning, you can also preserve some of the vegetables from your garden.

The plank may sound like something really scary and for some it may be a scary exercise, but the plank is one of the best exercises that you can do to strengthen the core muscles of your stomach and back. The plank is a great exercise to incorporate into your workout routine because, not only will it work out your abdominal muscles, but it will strengthen your entire core (back, hips) which is so important for daily activities that you don't even think about.

Here is how to do a plank:
1. Lie face down on an exercise mat or a carpeted surface, resting on your forearms underneath your chest.
2. Prop yourself up on your toes and forearms only so your body forms a straight bridge. Be sure to keep your butt down and even with the entire back of your body.
3. Keep your abdominal muscles contracted, which helps to hold your whole body in a straight line. Hold this for at least 15 seconds.
4. Lower back down to the starting position and repeat for desired amount of steps.

The key to performing the plank exercise is to keep your abdominals contracted the whole time to work your core muscles and allow for proper form. This is not an easy exercise and many beginners may find that they can't hold the plank position for very long. Start off with as long as you can properly hold the position and then as you gain more strength, aim to hold yourself up in the position for a minute at a time.

As if the classic plank exercise was not hard enough, there are some advanced variations on the exercise. There is the side plank in which you balance on your side on one arm while keeping your entire body in a straight line. Then there is a plank on one leg in which you lift one leg off the ground in a leg raise and you only balance on one leg at a time.

The plank is a terrific exercise to add into your workout regiment that helps to strengthen the entire body. It focuses specifically on the core muscles, which are of extreme importance when it comes to supporting your body. Keep your core muscles strong with the plank and you will find out that everyday activities and other exercises will become so much easier for you.

You listen to your favorite music on the drive to work, at the office and when you're relaxing after dinner, so why not *pick some great jams for your workout as well*? Studies show that working out to certain types of music can keep you motivated and stay focused enough so you put yourself in the 'zone'. The 'zone' is your moment of peak performance, those few minutes where all of your moves seem effortless. If you've ever undertaken a really hard workout session, you've probably experienced the power of the zone.

All you need is a portable music player and the ability to download music tracks. Alternatively, you can pick up a 'workout music' CD or other compilation that consists of high-energy dance and hip-hop tunes that are sure to motivate even the most tired gym-goer.

Stock up on a few great songs and set up the play sequence so that the entire session includes a few low-key tracks for warm up and cool down session as well. You can choose almost any genre of music, as long as it has a fast-paced beat: hip-hop or rap, techno/trance, country music and disco or pop classics are all great for complementing your high-energy workout. Just pack the player in your gym bag and you'll be ready to go.

The great thing about exercising to music is you can give your brain something to focus on while your body goes through the motions. This is a lot easier than focusing on the gym environment or even watching television while you're working out, because it gives you a place to center your energy. Before long, your exercise session will be over and you'll be full of happy vibes from the ensuing endorphin rush.

Make workout time that much easier to keep up with by making it fun! Adding music to the mix is a simple and effective way to stay motivated for the long-run and perfect all of your gym moves. Whether you're hitting the treadmill or the weight bench this season, take along that music player and headphones so that you can pick up the pace and get the most out of your workout!

We all know that eating healthy can be quite expensive. This is especially true when it comes to snacks. Just look down the snack aisle at the large number of 100 calorie snacks that are available. Sure, they taste great and help keep you on track, but they also drain your wallet. This week, let's discuss how to save money on healthy snacks.

One of the best snacks you can take on the go is trail mix. While there may be hundreds of varieties available on the market, preparing your own is not only more affordable, but also allows you to prepare a mix that meets your nutritional needs. You could add sunflower seeds for folic acid, almonds for protein, dried cranberries for vitamin C, and even a few dark mini chocolate chips as a special treat.

Making snacks from scratch truly is the best way to save money, but there are a few more tips. First of all, stop buying those small individual serving packs. These not only cost more, but also create more trash, which the environment does not need. Instead, purchase larger packages and measure out servings into reusable containers.

Another option is to keep it simple. What could be healthier than enjoying fruit for a quick snack? If you purchase fruit that's in season and shop at the farmer's market you can save a lot of money. You can even dry fruit at home to make snacks that are even easier to take on the go and mix into trail mix.

Last, but not least, check those sales papers! If you enjoy certain snacks, check each week to see if they're on sale. If they are, stock up. That way you have the snacks you enjoy without having to spend a fortune.

If you want a few ideas on snacks that fit a budget, check out a few of my favorites:

Fresh fruit topped with fat-free vanilla yogurt and granola.
Baked pita bread wedges dipped in homemade bean dip.
Fat-free vanilla frozen yogurt topped with grilled pineapple.
Fat-free pudding topping with fat-free whipped topping.

Step ups are a great exercise for your lower body. They can strengthen the legs, hips, and butt, while trimming and toning the same areas. They are a great exercise to do if you are looking to get a firm behind. For some reason, though, step ups are commonly forgotten about as being a great lower body exercise. Most people think of squats and lunges, but adding in step ups into your workout routine can greatly benefit your body.

To do step ups, you will need an exercise step or just a sturdy, stable step in your home. If you advanced or would like more of a challenge you can also use a workout bench to step up on.

Here is how to do a basic step up exercise:

1. Stand in front of a step and place one foot completely on the step.

2. Step up onto the bench as you bring your other foot up onto the step as well. Be sure that you straighten your legs out with them slightly bent at the knees and actually stand on the step completely.

3. Step back down on the ground behind you with your lead foot.

4. Bring your other foot back to the ground as well. Repeat these steps using the same lead foot and then switch your lead legs after the desired amount of repetitions.

If you find that basic step ups are not challenging enough, you can add weights to your exercise. You can hold dumbbells in your hand down by your sides or place a barbell on your shoulders. By adding weight you will make the exercise more challenging as your body needs to lift and lower more than just your body weight now.

Step ups can be a strength training exercise or you can add them to your cardiovascular or circuit training workout. By doing step ups at a continuous, steady pace, you get your heart rate higher, which burns calories. If you do step ups for a continuous 15 minutes, you can get an awesome cardiovascular workout that will work your muscles to trim and tone your legs, butt, and thighs. You will be wearing that mini skirt in no time!

It's another week of looming deadlines and the calendar's chock full of to-do items, which means getting to the gym might not be high on the priority list for yet another seven days. If you want to stay in shape, you do have some options outside of the usual gym circuit. A few tweaks to your morning routine, and modifying your daily activities ever so slightly, might just be all you need to keep that metabolism revved up and keep you in shape.

Start things off with a power walk in the early morning. As soon as you get up, throw on your workout gear and head outside for a brisk 15 to 20 minute walk around the block. This will get your blood circulation going and help you enjoy some fresh air before your all-day-indoors agenda the rest of the day. Walking is a great aerobic activity that will keep your heart strong, and give your total body a much-needed workout. Don't forget to stretch before and after the session to avoid injury and pain.

Your next get-fit opportunity rolls around at lunch hour. Instead of brown-bagging it in the company cafeteria, you can eat your lunch on a picnic table outside, then take a brief walk around the building or up and down some of the large hallways around the office. Anything physical will do; climb up a few sets of stairs, give your calf muscles a good stretch outside, and just re-energize your muscles after those back-to-back meetings.

When you finally make it back home, get into the habit of doing a brief 10 to 20 minute yoga routine to elongate and flex all of those muscles that didn't experience the joy of movement as you hunched over your desk all day. Yoga and deep breathing exercises will let the oxygen flow throughout your body, and will help you feel lighter and limber. You can do these right before dinner to give your metabolism a boost before the meal ahead.

Getting and staying in shape doesn't require a commitment to the body-pump workouts at the gym, or even going to the fitness center. Plan your day around some simple exercises so you can keep your body in great shape whether you're hitting the gym, or not!

Do you think you need to pay for expensive books or even the advice of a professional to get good advice on a healthy lifestyle? Then think again. There are literally thousands of online tools and websites that can help you lead a healthy lifestyle. Best of all, they're free! It doesn't matter if you're looking for basic tips or information on a specific diet plan. There are tools and information for every lifestyle. This week, let's look at a few of my favorite sites.

If you'd like to try the Weight Watchers diet, but don't have the money to invest in their program, you're in luck. Dotti's Weight Loss Zone, not only offers great advice, but you'll also find the Points value for thousands of different foods, including restaurant items. This site is a must for Weight Watcher wannabes and those members looking for a bit more advice.

For those looking for an easy way to track nutrition and personal fitness, Calorie Connect is a wonderful site. When you sign up, you'll be asked to answer a few questions about yourself, such as weight and height. You will then be given recommended daily nutritional and exercise guidelines. Thanks to the online journal, you'll be able to quickly add the foods you've eaten and exercise you've done each day. Staying healthy doesn't get any easier than this.

One more site I use on a daily basis is The Daily Plate. This site allows you to quickly look up the nutritional value of thousands of different foods. Whether you want to know how many calories your favorite ice cream has or how much fiber is in certain fruits, you can quickly find the information. The site even makes suggestions for healthier alternatives.

You don't have to empty your wallet just to get healthy advice. In all honesty, there is simply no reason to spend money on those expensive books that quickly go out of date. If you're looking for convenience, which you can take on the go, there are even free websites that offer mobile access.

Pull ups are one of the best exercises to increase upper body strength. Although pull ups have simple directions, they are not the easiest exercise to perform. Beginners may not be able to even do a pull up and have to do other exercises to build upper body strength first. To do any kind of pull up, you will need a pull up bar or some sort of strong bar that will support your weight and allow you to hang free from it. You may also want to wear gloves so you do not get blisters.

Here is how to do a basic pull up:

1. Stand below the pull up bar and grasp the bar in an overhead grip so that your knuckles are facing towards you. Your arms should be slightly wider than shoulder-length apart.

2. Hang from the bar with your arms straight and your legs straight. If the bar is not high enough, you may have to bend your legs backwards at the knee.

3. Pull yourself up towards the bar as you bend your elbows. Raise yourself high enough so at least your chin goes above the pull up bar. Be sure to keep your legs completely still and your stomach contracted.

4. Lower back down in a controlled manner so that your arms are straight again. Repeat the steps.

There are a couple of different variations of this exercise that you can do. Some may be more difficult while others will just focus on working specific muscles.

A wide grip pull up is done when you move your grip as wide as possible while still being comfortable. This variation focuses more on the upper back and rear shoulder muscles.

A jumping pull up is used by some beginners to gain some upper body strength. This variation involves squatting down and using your legs as well as your arms to propel yourself up over the bar.

You can also choose to add weights to your pull ups in the form of a weighted belt or a free weight held in between your legs.

Pull ups are a good exercise to add to your strength training routine, as this one simple move can work all the muscles of the upper body. This can save you time on your workouts.

Getting into the exercise habit is one of the biggest challenges of modern living. After all, how many of us can make time for regular workouts when we're juggling family schedules, keeping up with work deadlines and squeezing in just enough hours of R&R each week to enjoy it all?

The reality is that your workout won't really be effective until you keep up with some sort of schedule. And, scheduling = commitment, a scary word for some who would rather avoid the responsibility. So how do you get over this personal challenge? Here are some easy ways to say goodbye to your inner commitment-phobe, and start getting some results with your workout routine:

1. Write it down. Make yourself a personal contract and stick it on the refrigerator/hallway wall/inside of the front door so you can't miss it. Seeing your signature on a contract may be enough to prompt you to keep on keeping on.

2. Pack your bags. Don't give yourself the excuse to skip a workout because you don't have the gear. Pack your gym bag each night before your scheduled day so you can just grab it and go.

3. Meet up with friends. Having someone else hold you accountable for your 'gym appointment' can help you get over your fear of commitment, and increase the chances of future trips. Plan to meet someone you know and feel comfortable working out with at the gym, or even at a local park, so you can keep each other motivated.

4. Set a short-term goal. Some people clutch onto a fear of commitment because they think they might fail in the long run. When it comes to fitness, you can set achievable, short-term goals so that you can "see the light at the end of the tunnel" and work towards getting there. Short-term goals will eventually add up to long-term goals, so set some realistic goals and celebrate your milestones.

5. Set yourself up for a reward. Did you make it to the gym all three times this week? Reward yourself with a new outfit or a trip to the spa so you can celebrate your achievement. Incentives can help you overcome your fears and strengthen your commitment.

Did you know that there's one huge change you can make that is both healthy and affordable? I won't lie. Many people do have a hard time committing to this change, but once they do, they become hooked. What could this change be? My friends, all you have to do is start drinking water. Now, I know what you're thinking. You're thinking, "Water......how is that going to save me money and why is it so incredibly healthy?" This week let's dive into the wonderful topic of water.

First of all, have you ever considered how much it costs to drink soda, coffee, tea, or alcohol? Not to mention that those prices could soon be even higher thanks to the need for new tax law ideas. Don't get me wrong, bottled water can be just as expensive. It can also be quite damaging to the planet. But, there are ways to save on water.

Tip 1: Skip flavored waters. Flavored waters are not only expensive, but they are harder for your kidneys to filter.

Tip 2: Don't fall for bottled waters. Some companies simply use tap water that isn't even specially filtered. Not to mention that the cost of bottled water can really add up.

Tip 3: Invest in a water filter. You can purchase models for your sink or simpler models that are inside pitchers. Either way, you'll get clean, tasty drinking water without the large expense.

Tip 4: Purchase a reusable water bottle. Having a reusable water bottle makes it easier to take water with you, leaving you with no excuse to drink other beverages.

Now, why is water so much healthier than other drinks? Water not only clears toxins from your system, but it helps clear your body of cholesterol and fat as well. It also keeps you hydrated, whereas drinking too much soda can actually cause dehydration. Water has even been proven to aid in weight loss and is of course easy for your kidneys to process.

There you have it. Water is not only healthy, but it also helps you live a healthy lifestyle while sticking to a budget.