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.

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.

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.

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!

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.

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.

When most people think about jumping rope the picture of little girls laughing and playing comes to mind. What many people don't realize is that jumping rope is one of the best exercises and has many benefits for adults. It is a great way to burn calories, strengthen your heart, increase your stamina, and tone your muscles. Jumping rope for only 15 minutes at a moderate pace can burn up to 200 calories. That is more than walking, running, biking, and aerobics.

Not only does jumping rope have amazing health benefits, it is also a very cheap exercise to do. A good jump rope will only cost you anywhere from $15-$25 and will last you for a long time. A jump rope and a supportive pair of athletic shoes is all you need to get started with this exercise. Also, jumping rope can be done just about anywhere. It can be done outside, in the basement of your home and at your local gym. A jump rope is small enough that you can pack it in your suitcase and have a workout right there for your trip.

Jumping rope can be a workout all by itself or it can be incorporate with other exercises such as running, biking, and aerobics. It can be used as a warm-up for 10 minutes or can be incorporated into your interval training.

If you plan on using your jump rope alone as your complete workout, the best way to do this is to learn different jump rope exercises and techniques. To get a full workout, you don't just have to simply do the classic jumping rope. You can do double jumps which is one jump with two passes of the rope around your body. You can do jumping on one leg and alternate your legs. You can do crisscross jumping rope in which you cross your arms and jump over the rope with every other jump of the rope. Or you can try get the maximum workout and aim to increase your speed. When trying to increase your speed, think about professional boxers and how fast they jump rope.

Jumping rope is an efficient and convenient exercise that will work your whole body and burn calories quickly. It is definitely not just for little girls.

Learning fitness training tips is an important element of any exercise program. There are some very basic ways to incorporate to safely exercise.

Warming Up
A brief warm up is one of the most critically important fitness training tips. People often overlook this step and increase their risk of injuries when exercising. Even exercise videos don't always provide a warm-up, so it is important to take just a few minutes before starting any fitness program to do so. You can walk slowly in a circle and do basic stretches and push-ups.

Too Much Muscle Training
There is such a thing as too much of a good thing. Overusing strength training workouts such as dumbbell moves can tear the small fibers of your muscles and even decrease muscle mass. Most strength training should be done every other day, unless you are a professional bodybuilder.

Not Eating Enough Carbohydrates
People on low or no-carb diets put their muscles at risk when they exercise. Eating whole grains and not white flour is a good way to promote good health and fitness.

Not Drinking Enough Water
Always drink water before, during and after an intense workout. Failure to hydrate properly could lead to severe health problems such as heatstroke.

Exercising for Too Long
Too much exercise is a bad thing, because it can cause the ending of periods in women, promote bone loss and damage muscles. Working out more than 90 minutes a day is usually considered excessive.

Lack of Proper Shoes
Some people do indoor walking videos without proper tennis shoes or wear work shoes to the gym. Getting a good pair of men's sneakers or women's workout shoes is extremely important to avoid injuries, especially in those who carry extra weight.

Cooling Down
Cooling down, especially after a hard cardio workout, is important to ease your body back into normal activity. Walking slowly and stretching are great ways to cool down after any aerobic workout.

Implementing fitness training tips is easy to do, whether you want to walk in your neighborhood, workout at the gym or use an exercise video at home.

The world of the gym (or health club, recreation center and YMCA) may seem daunting at first, but it can be well worth it. Some churches now have health clubs for members, like the mega-church Southeast Christian in Louisville, Kentucky, where worshipers can bike, treadmill walk or aerobicise their way to physical fitness.

For those who don't have a lot of money or a mega-church in their life, gym memberships have become much cheaper than before. Even chains like 24 Hour Fitness usually only charge $30 to $55 a month, depending on your city and health club plan. The best bet is still to put on your sneakers and go to a recreation center or YMCA. Recreation centers usually charge a fee of $25 or less and charge extra for aerobics classes or yoga. YMCAs often charge $50 a month but have low-income plans of $25 or even less per month, especially for those with children.

Once you join a gym, you might be wondering where to take those tennis shoes from here. Most facilities offer a free tour and some personal training. Some of the machines might look strange, and if you're a novice exerciser, learning proper form is important. If you are at a local recreation center, your choices are probably going to be limited to the basics, such as exercise bikes and treadmills. Recreation centers in major cities tend to be a bit more creatively stocked.

Many facilities have swimming pools and even aqua aerobics classes. You don't have to be a master swimmer to enjoy the benefits of the water. If the pool has waist or chest high water, you can walk the length of it safely and get a killer aerobic workout without putting your joints at risk. Even if part of your facility's pool has a deep end, you can walk in circles at the shallow end.

Aerobic and yoga classes, along with stationary cycling and treadmill walking or running, are also great for beginners. It doesn't matter how much money you have or don't have, how good of shape your body is in or is not, because getting started at a gym is one of the greatest gifts you can give yourself.

Indoor walking is becoming a major part of my fitness life.

Walking bores me and I'm not an outdoors person. Where I live right now the weather is freezing cold, and windy with an astonishing lack of sidewalks.

But walking is good for the heart and body. Plus, I want to do a lot of traveling, and it is hard to go abroad when you hate walking up the block.

I found a solution - indoor walking videos by people like Leslie Sansone. No matter how cold it is or how annoyed I am, I can put on my sneakers, put in a DVD and walk, walk, walk!

What I like about indoor walking DVDs is that I can walk a mile in 14 minutes, feel like I worked out, but i'm not bored to death, and I don't have the "is it over yet" feeling, I have when trying to walk around outside. Plus, it's a lot safer. People drive crazier and crazier every day, especially in the country towns like the one I live in, and it would be a lot better for my fitness and health to not dodge a vehicle every time I am walking.

My uncle, however, still swears by outdoor walking and tries to do five miles in the country every single day. I don't know how he does it.

However, both Indoor and outdoor walking are great ways to relieve stress and frustration, without taking it out on other people, pets, on the road or furniture. The other day I was particularly frustrated and literally stomped it out by doing a fast, advanced Leslie Sansone mile. I used to think she was nuts for saying, "Walking puts you in a better mood," but it's true.

So whether you are walking for fitness or stress relief, indoor walking might be a safe and fun way to go.

Have you ever lacked the motivation you needed to be healthier? This is something I've lived with off and on for many years. This year, I decided to put my lifestyle on display for the world to see. I've held nothing back. In fact, I have even included my weight, even though it's something I'm not proud of. How is this possible? What are the benefits? In this week's blog, we'll discuss how a personal blog can help you live a healthier lifestyle.

It seems as if everyone has a blog these days and some with good reason. At the beginning of this year, I started a blog where I enter my weekly weight loss progress. I discuss how much exercise I got in that week and my weekly weigh in. It's a bit intimidating to discuss such personal information with the world, but it certainly motivates you.

Your blog doesn't have to be about losing weight. If there is a lifestyle change you're struggling with, blog about it. It's similar to having a journal, but you're sharing with so many people. It also helps you be honest with yourself. Sitting down and writing a weekly entry forces you to look at what you may be doing wrong. Comments from readers also help inspire you. You may even get comments that include tips.

Of course, some of the best benefits of a weekly blog are the knowledge that you're not alone and encouraging others. As people read your blog, they'll be encouraged to make healthier choices as well. As you receive their comments, you'll be encouraged to keep writing. It's at this point that you'll understand that your blog isn't just benefiting you; it's helping others working towards the same goals.

Setting up a blog is free. All you need to do is sit down and start tapping away at that keyboard. So, what are you waiting for? Share your success of a healthier lifestyle with the world.