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.

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.

The bear crawl exercise is not only a fun exercise but it will definitely work your entire body. When you do the bear crawl you will engage many different muscle groups in your body such as the core muscles, your shoulders and your quadriceps. Some people may feel funny about doing the bear crawl, but you won't be feeling so funny when you can fit into those skinny jeans or that mini-skirt you have always wanted to wear. If you would rather not do the bear crawl in public, you only need a long hallway or room in your home. No other equipment is needed.

How to do the bear crawl exercise:
1. Drop down to the floor so that you are on all fours with your hands under your shoulders.

2. Rise up onto your feet so that you are crawling on your hands and feet instead of your hands and knees. Keep your
back straight and your knees bent. Look down at the floor slightly ahead of you.

3. Place one hand forward as you move your legs forward at the same time by bending your knees below your hips. Make sure you that you are maintaining good back posture and that your butt is not in the air. Your abs should be held tight the entire time. Perform the bear crawl for as long as you can while still maintain proper posture.

The bear crawl exercise can be added to just about any workout routine. It can be added into a strength training workout, a circuit training workout and even an aerobic workout. If you maintain the proper posture during the exercise you should feel the exercise working your legs, arms and core.

The great thing about bear crawls is that you don't need any equipment for the exercise and you still get an exercise that will strengthen your muscles as well as get your heart rate higher. It can even be fun to do, remembering when you used to crawl around when you were a child. So, turn the radio up and start doing the bear crawl and have some fun and burn some fat.

Kettlebell workouts are becoming more and more popular as a great way to get a full body workout. If you are interested in kettlebell workouts, the first exercise that you must master is the kettlebell swing. This move is the basic foundation of every workout that involves kettlebells.

Before you can complete the kettlebell swing, you must choose a kettlebell to do your exercises with. There are varying weights and if you are a beginner it is recommended that you start out with a light weight that you are comfortable with.

Here is how to do a basic kettlebell swing:
1. Stand with the kettlebell right in between your legs. Squat down and grasp the kettlebell with both of your hands so that your knuckles are facing outwards. Stand back up.
2. Drop down slightly into a squat position, making sure that your legs are slightly wider than shoulder-length apart and your chest is still high. You should be in a power stance more than in a full squat with your butt back.
3. Drop your chest down towards the ground a little bit as you pull the kettlebell back.
4. Thrust forward with your hips as you stand up and raise the kettlebell up to your shoulders. Be sure that your arms are relaxed and that they are not locked.
5. Lower the kettlebell back down as you squat down to the position in step 3.
6. Continue to swing the kettlebell in this manner making sure that it is controlled and you are using your hips. Continue until you have done the desired amount of reps.

Once you have mastered the basic kettlebell swing there are so many different variations that can be done such as a one handed kettlebell swing. You can also choose to use heavier kettlebells the more advanced you get with the exercise.

The kettlebell swing is a great exercise to strengthen your core muscles as well as your hips and legs. When you perform the exercise for a longer period of time, you can also get your heart rate up and get in a cardio workout as well.

If you are looking for something different to add to your fitness routine, consider adding kettlebells and then start mastering the basic kettlebell swing.

We all know how important sleep is to a healthy lifestyle. If you have problems sleeping, you may find yourself purchasing OTC sleeping pills and they can be quite expensive. Not to mention that they can also be habit forming and they might not even be safe. How can you get a better night's sleep and stick to a budget? This week, let's look at several tips for better sleep.

Kick caffeine out of your life. Not only does caffeine keep you awake, but it's bad for your health as well. There are a variety of decaffeinated products, but water really is your best option. If you do find that you can't kick the caffeine habit, at least limit caffeine consumption to the early part of your day.

Stop taking naps! This is easier said than done, but once you get into a rhythm of sleeping certain hours, it will be easier to sleep at night. You may be exhausted during the first few days, but you'll sleep like a rock at night. Another tip is to keep the same sleeping hours. Instead of sleeping until noon on the weekends, only sleep in by an hour or so. That way, you don't stay up too late on Sunday night and feel drained Monday morning.

Exercise early in the day. You may think that you need to exercise in the evenings because you have more time. The only problem is that exercising in the evening makes it difficult to sleep. Exercise gets the blood pumping and that's why it's perfect to do in the mornings. You can quickly do a few exercises before getting ready for work and there will be no need for naps.

If you do need something to help you sleep, there are a number of safer options. For example, there are a variety of different teas that help induce sleep. Another option is to take melatonin. Melatonin is produced by the body, but as we get older less melatonin is produced making it more difficult to sleep. Melatonin is not only safer than certain sleeping aids, but it's a lot more affordable as well. A bottle of 300 costs less than $10.

There are quite a few people that probably have not heard of a burpee before. A burpee is actually an excellent exercise that will work out your entire body in one move. It also helps to develop strength, endurance and power, which is why it is often used in sports conditioning. A burpee is often also called a squat-thrust as well.

Here is how to do a burpee:
1. Stand straight up with your legs about shoulder-length apart. Bend your knees so that you are in a normal squatting position with your butt back and knees over your ankles. Place your hands on the ground in front of your feet. Be sure that you are always wearing supportive tennis shoes when performing this exercise.

2. Kick your feet backwards so that you are now in a basic push up position, with your back completely straight with your body.

3. Almost immediately return your feet back to where they were behind your hands so that you are back in a squatting position.

4. Leap up as high as you can (your feet should come off the floor) straight from the squatting position. Your arms should go straight above your head as you leap up. If you are not able to leap, you can simply stand up and place your hands straight up in the air.

5. Squat back down and repeat the exercise for at least 10 repetitions.

The great thing about the burpee exercise is that not only does it strengthen your muscles, but if you do enough repetitions in a row, you can also raise your heart rate and get in a pretty good cardiovascular workout as well.
There are some versions of this exercise that will tell you to do a push up after you get into position. This is an advanced version of the basic burpee. This version of the exercise targets more of your chest muscles than the basic burpee does. If you choose, you can perform one set of the basic burpees and then a burpee-push up combination.

Adding in the burpee or squat-thrust exercise into your training routine can greatly increase your power, endurance and strength. It's an awesome all-in-one exercise for your whole body.

No matter how excited you were about your new fitness frenzy attitude a few weeks back, there will come a time when the motivation level hits an all time low. Getting into a new exercise routine is great, but it's the consistency of the workouts that will get you the results you crave. Unfortunately, many people simply give up after a series of missed workouts, or from sheer boredom. Don't be the next victim of workout burnout! Prepare yourself for the dip in motivation by jazzing up your workout routine with some of these simple strategies:

1. Pump up the jam. Workout to music that really gets you going so that you can have fun while you move! Create a special soundtrack just for your workouts, and change things up every few weeks.

2. Buy some new workout shoes. A fresh new pair of sneakers may be just what you need to get back into gym-mode again. If you've been wearing the same shoes to workout in for several months, you may even be causing some serious damage to your calves and heels. Take the time to get fitted for a pair of sneakers so you can protect your feet and legs from the impact of your workout routine, and power up your workouts instantly.

3. Bring a friend along. Have you been doing your workout solo all this time? Bring along a friend and show them the moves. Teaching someone else a few exercises you've mastered is a great way to improve your skills and take your mind off the workout. Plus, making the commitment to help someone else to get in shape might help you do the same.

4. Watch what you're eating. Make sure you're not eating a heavy or non-nutritious meal before your workout, because the wrong types of foods can make your energy levels fizzle. Eat right so your body is physically prepared for the exercise routine ahead.

5. Maintain a separate workout calendar. Even if you've become good at penciling in your workouts as a to-do item in your regular calendar, stay motivated by creating a dedicated workout calendar that keeps track of all of those gym visits. It's a simple and effective way to visualize your progress!

You may have learned the bicycle crunch when you were in elementary school as a fun way to exercise, but what you may have not known back then is that it is truly an awesome way to target your abdominal muscles. The great thing about this exercise is that it targets not only the middle of your abs (think six pack abs) but also your obliques (think love handles). Although you can't spot train and get rid of belly fat with abdominal exercises, they can make your abs stronger, so when used in conjunction with cardiovascular exercise, you can achieve flat abs.

Here is how to do the basic bicycle exercise:
1. Lie flat on your back on the floor. If you are not on a carpeted or soft surface, use an exercise mat. Lace your fingers behind your head to support your neck.

2. Bring both your knees in towards your chest as you lift your upper body from your shoulders up off the floor. Do not pull on your head or neck with your hands, but gently support them. Use your stomach muscles to keep your upper body off the ground.

3. Straighten your left leg out completely while turning your upper body to your right knee. Bring your left elbow to the right knee as your keep your ab muscles contracted and twist only from your stomach.

4. Return back to starting position and immediately switch sides, so that you bring your right elbow to your left knee and your right leg is straight out.

5. Continue this motion without stopping in between reps. Aim for at least 15 reps on each side of the body.

The exercise may seem confusing at first for beginners, but it is simply just like riding a bicycle in the air. The key to making the bicycle crunch an effective exercise is to have perfect form when completing it. Never, ever pull on the back of your neck or head with your hands, as this can lead to neck and back injuries. Your abdominal muscles should always be contracted as they support the weight of your body. Be sure to breathe evenly during the exercise.

Combine this exercise along with a cardio workout 3-4 times a week and you will notice a difference in your stomach.

Something that most people overlook when trying to live a healthy lifestyle on a budget is a proper schedule. Did you ever stop to think how not using exercise equipment or your gym membership can affect your budget? To put it simply, it's a waste of money. You must create a schedule and stick to it. That way, you not only save money, but you make sure the money you do spend doesn't go to waste.

Your schedule should include all the healthy changes you hope to accomplish in one day. Instead of just writing down what you want to accomplish, actually schedule a time that fits your needs. For example, if you exercise better in the mornings, schedule time before your morning shower for daily exercise.

Even if you think you'll remember certain things you need to do throughout the day, write them down anyway. Write down a reminder to take your daily vitamins and even schedule a time for meals and snacks. This helps ensure that you're doing exactly what you need to do each day to stay on track.

Don't forget all those important appointments either. On the monthly overview in your planner, be sure to not only make note of appointments, but to highlight them as well. This ensures that you don't forget about doctor's appointments or any other appointment that is essential for a healthy lifestyle.

The most important thing to remember is to not overextend yourself. If you schedule too many activities into one day, you'll never finish them all. This not only wastes money, but it can be extremely frustrating as well. If you continue to do this, you'll eventually give up your healthy ways and slip into an unhealthy lifestyle.

With the proper schedule, you should be able to accomplish all your healthy goals without wasting any money. If you don't have a planner, be sure to invest in one. Also, include important reminders on your cell phone and computer.

If you want to have tight and toned arms, especially triceps, then dips are definitely an exercise you want to add to your workout routine. Dips mainly work the tricep muscles, which are the muscles on the back of your arm. There are a lot of people that complain of the flabby arms when waving problem, so to tighten and tone your triceps along with other muscles in the arm and chest, try doing some dips.

Here is how to perform a classic dip exercise:
1. Take hold of the dip bars with the palms of your hands facing your body. You need to raise yourself up so that your arms are fully extended with your body above the bars. If you need to, you can use a step to get up or have someone help you up.
2. Bend your knees with your feet behind you and the rest of the body straight.
3. Lower yourself down by bending your elbows. Your chest should almost be even with the bars.
4. Quickly raise yourself back up to starting position by fully extending your arms.
5. Repeat the above steps for the desire amount of repetitions.

Dips are definitely not an easy exercise to perform, especially if you lack upper body strength to begin with. If you are unable to perform the classic dip exercise, there is a variation that is easier to do, but will still strengthen your arm muscles. Instead of using dip bars, use a bench or even a chair to do your dips. Place your hands on the edge of the bench behind you with your feet on the floor in front of you. The straighter your legs are, the harder the dip gets. Now, bend your elbows so that your butt is almost touching the floor or as far as you can dip down. Raise back up to starting position and repeat. This variation of the dip is easier as you do not have to dip as far and you are not supporting all your body weight solely on your arms.

If you want to get more advanced than the classic dip, you can always add a dip belt or weight belt when doing the exercise. The more weight that you add, the harder your muscles have to work.

Dips are a great exercise to get the toned and tight triceps that look awesome in strapless dresses, or for guys the bulging arms that make your shirts tight.

Most things in life require great organization and a healthy lifestyle is no different. Not only must you organize meals and activities, but organizing a budget to pay for all those expenses is also essential. Once you see how much money you have to spend, it's easy to create a budget that allows for a healthy lifestyle. This week, let's break down the finances and see how much you can afford to spend.

First of all, write down everything that must be paid for. This includes rent/mortgage payments, utilities, car and insurance payments, prescriptions, groceries, etc. These are the bills that must be taken care of each month. After you've added everything up, compare the total of expenses to the amount of money you're bringing in each month. Once you see how much money is leftover, you'll have a better idea of what you can spend on a healthier lifestyle.

Now, don't automatically assume all the leftover cash can be spent on gym memberships and exercise equipment. With any good budget, you will put extra money towards any debt and put money into a savings account. Then you can determine how much you have left to spend.

Once everything is accounted for, look closely at what's leftover. How much can you do with the leftover money? The best thing to do is to choose the least expensive healthy choices so that you can get more bang for you buck. For example, look into free programs, drink more tap water, and any other free choices you can make. The more money you save, the more changes you can make.

The key is to know which choices are really important to you. If you want a personal trainer, see if you can configure your budget to pay for one. If you're tired of paying for healthy restaurants meals every day while at work, start bringing your lunch. There isn't a set rule stating which healthy choices you have to make, you just need to make choices that fit your lifestyle and budget.

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.

Have you ever wanted to learn a new healthy activity, but didn't want to invest the money in expensive programs at your local gym? Well, it's about time you did something about that. It's time to learn new activities that give you even more options for staying healthy. This week, we're going to discuss how you can learn new activities while still sticking to a budget.

One of the easiest ways to learn a new activity is to take classes at your local community college. Believe it or not, many of these classes are extremely affordable. Some activities only take one night, while others can take several weeks. Either way, you'll walk away from the class not only having learned a new activity, but knowing that you can perform it correctly.

The next best option is to rent or purchase DVDs. Just about any new and hot fitness craze has at least one DVD for instruction. Sometimes, you can even find DVDs that come with equipment that you'll need to complete the activity. If you're unsure about whether or not you'll enjoy the activity, always rent a copy before investing in it.

Another great option is fitness programs. Many popular series feature yoga, but there are many other fitness programs as well. You can find some of these programs on public television as well as cable, but you can even find free programs to watch online. The internet isn't just a good place to find videos about exercise programs though. It's also a great place to find step by step instructions on learning new activities. There are even fitness sites that are dedicated to teaching different types of exercise. Best of all, many fitness sites offer the information for free.

Last, but not least, open a book. Libraries are filled with books on healthy activities. It may be crafts that reduce stress, a new type of exercise, or even a healthy cooking method. Bring a few books home every couple of weeks and you're bound to find a few activities that you'll love.