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.

The late summer and early fall months are a great time to head outdoors for your fitness routine. But how do you make sure you're really getting in a great workout without the help of resistance equipment and mile-counters on the machines? Whether you choose to go swimming or head outside for a long jog, the heat may get to you faster than it would at the gym--which means you don't always know if you're pushing yourself hard enough. Here are ways to make the most of your workouts during late summer:

1. Wear the right clothing. Make sure your workout gear is well-suited for the weather or you risk dehydration and discomfort from the heat and humidity. You'll need lightweight, light-colored clothing made with moisture-wicking fabric so that your skin can breathe.

2. Throw on a visor. Pull your hair back in a ponytail if you have longer hair, and brush it back neatly if you have shorter hair so that you can wear a visor comfortably. A visor will help to block out the powerful sun rays of the late summer months and help you stay focused.

3. Wear sunglasses. Your eyes need to be protected from damaging UV rays, so make sure you're wearing a pair of well-fitting sunglasses that cover the entire eye area. Wraparound sunglasses and oversized sunglasses that reach your eyebrows are your best bets for an outdoor workout.

4. Carry a pedometer. Keep track of the miles you've covered so you're not pushing yourself beyond your limit. Set a goal and monitor your heart rate at regular intervals throughout the session so you don't injure yourself in the heat.

5. Don't forget the water bottle! Nothing will make you tired more quickly than being dehydrated. When you're working out under the hot sun, you need to prevent dehydration, so take along a large water bottle and keep it topped off from a water fountain whenever possible.

Working out outdoors is a great way to make the most of the nice weather during the late summer months and enjoy a change of scenery. Make sure you're well-prepared for the climate and protect yourself with these essential tips...and don't forget the sunscreen!

You've finally stopped making excuses to get to the gym in the wee hours of the morning, and are committed to sticking with your fitness mantra this season. Congratulations! This is a big step, and one that will pay off in more ways than one. Still, logging in time at the gym is just the beginning; if you find yourself spending hours on the treadmill, elliptical trainer or lifting weights and aren't seeing results, you might not be maximizing your gym time.

Wearing the wrong shoes, skipping the all-important stretching routine, and not eating properly before the workout can make all the difference for your get-in-shape efforts. Here some essential tips for making the most of your time in the gym:

1. Stretch before and after. Stretching before a workout will get your circulation going and make it easier to perform your hardest routines first. Stretching after the workout is just as important; your muscles need to cool down and your mind needs to start winding down to start the recovery process. You'll be fitter and stronger for the next round with this simple routine.

2. Stay hydrated. Dehydration can prevent you from pushing yourself to the max. Make sure you're drinking plenty of water before, during and after your workout so that you can really give it your all.

3. Make sure the shoe fits. If you're not wearing the right size or style of shoe, you could be setting yourself up for injury. Even if you don't hurt yourself, you might not be getting the full range of motion you need to perform those lunges or use the gym equipment properly. Make sure you're wearing the right shoes for the activity at all times.

4. Eat right. Power up your workouts by eating a small serving of lean protein and low carbohydrate snacks right before you hit the gym. You need only a small snack to give you a boost, especially if your goal is to lose weight.

5. Change things up! Doing the same routine over and over is the fast track to a fitness rut, and you'll be burning fewer calories every time. Keep your body challenged with different workouts so you're burning up a calorie storm every time you exercise!

The thought of doing mountain climbers may bring you back to your elementary physical education class, but your P.E. teacher may just have known what he was doing. Mountain climbers are actually a great strength training and cardiovascular exercise mixed into one. They help increase your endurance, which is were the cardiovascular workout comes in, and they work to increase your core strength and upper body strength.

How to do a mountain climber:
1. Get into a normal push up position on your feet and hands. Be sure that your back is straight and your abdominal muscles are contracted the whole time.

2. Bring the right knee up to the chest.

3. Extend the right leg back out at the same time you start bringing in your left knee to your chest.

4. Keep quickly alternating your legs. You can do mountain climbers for a certain period of time as 5 minutes or you can do a set of 100 of them.

If you want to make your mountain climbers a lot harder, try doing them with your hands on a balance board. The balance board gives instability which makes you work that much harder to stay balanced during the exercise. Mountain climbers with a balance board will have you feeling your abs the next day. You can also choose to add ankle weights as well to make the exercise more challenging for you.

When performing mountain climbers, your abdominal muscles should be engaged the whole time. When you bring your knees up to your chest, there should be a slight twist that also helps to slim the abs as well. Also, since you are in a push up position the whole time, your upper body such as your shoulders, triceps, and upper back is working to keep you supported, which means they are getting a workout as well.

Mountain climbers, although they may seem silly at first, are a great way to get a strength workout as well as a cardio workout for your entire body.

Jumping jacks may not be a popular choice for some people, but they are a very effective exercise that are not just for warm ups. Jumping Jacks can easily be integrated into a cardiovascular workout as well as a strength training workout.

Have you ever tried to do 50 jumping jacks in a row? How about 100? I mean actual jumping jacks and not the cheap version were you only move your wrist back and forth and your legs never leave the ground. If you haven't tried this many jumping jacks in a row before, go ahead and try it now. You will see exactly how much of a cardio workout that you are getting.

If you do a jumping jack correctly you can also get a great workout to strengthen your muscles. By keeping your abdominal muscles contracted the whole time, you are getting a core workout as well. Jumping jacks work your entire body and when you add weights, it takes it to the next level.

Here is how to do a jumping jack:
1. Stand with your arms down by your sides and your feet together. Knees should be very slightly bent and your abs should be contracted.
2. Bend your knees as you jump, kicking your legs out to the sides so that they are wider than shoulder length. At the same time raise your arms up over your head so that the two hands meet right over your head. Your elbows should be slightly bent.
3. Jump your legs back together as you bring your arms down back to starting position.
4. Do not take a break and continue the steps until you have reached your desired repetition.

To add some challenge to your jumping jacks, you can wear weighted gloves or add a light dumbbell to the workout. This makes the exercise more of a strength training maneuver as well.

Remember that although jumping jacks do make a great warm up exercise, the intensity can be increased and they can also make a great addition to a cardiovascular or circuit training routine.

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.

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.

It doesn't matter how healthy you try to be, stress can always undo all your hard work. Who hasn't experienced coming home after a long day and skipping dinner because you're too tired and stressed to eat? Or, even worse, a bag of chips and a candy bar are washed down with a large bottle of soda. Stress can ruin a healthy lifestyle. Learning to cope with stress should definitely be a healthy lifestyle change you make in the New Year. In this week's blog, we'll begin to discuss some of the ways you can handle stress so that it doesn't ruin your healthy lifestyle.

Many people find that working out helps relieve stress. This is a wonderful way to reduce stress levels, because exercise is healthy. It isn't for everyone though. Some of us are simply too wiped out by stress to be able to exercise. When I get stressed out, I turn to relaxing activities. First of all, I brew myself a cup of tea. It doesn't matter if it's the middle of summer; a cup of hot tea always relaxes me. Best of all, I add a bit of Splenda to make it seem like a treat. Then, I turn on some music or get out a book to read. In other words, I take a bit of me time. Taking time for yourself allows you to escape, if only for a few moments.

A few other activities that seem to reduce stress levels include cooking, baking, gardening and crafts. The key is to choose something that you love doing but never have time for. Heck, sometimes all it takes is skipping that quick shower and enjoying a long, hot bath.

What are you waiting for? Break out the casserole dish, book, gardening tools or whatever makes you happy and say goodbye to stress. Also, don't forget to keep tuning in for more ways to cope with stress.