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.

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.

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!

When times are tough, families often give up healthy habits in order to save money. There's no denying the fact that unhealthy foods are less expensive or that gym memberships can put a strain on your wallet. Luckily, there are creative solutions that allow you to continue living a healthy lifestyle, even when you're on a budget. That's exactly what this blog is about. Each week, we'll discuss easy ways to continue living a healthy lifestyle while maintaining a budget. This week, let's discuss gym memberships.

When living on a budget, even a $60 a month gym membership can seem expensive. That's money that could be used towards groceries or other more important expenses. On the other hand, a $25 membership doesn't seem so bad. This is where places like The Y and community colleges come in handy. For unbelievably low prices, you'll be able to workout without breaking your budget. Best of all, some places even offer daycare services at affordable rates.

If you want to save even more money, look for free options. Many communities have recreational centers and parks that are free to local residents. This means you'll have access to walking trails, tennis and basketball courts, exercise equipment, and swimming pools. If you live in a community that charges a small fee, consider volunteering your time in exchange for using the services for free.

The simple truth is that a gym membership doesn't have to cost a small fortune each month. You don't have to give up this part of your healthy lifestyle in order to pay your monthly bills. Do a quick internet search, or even open the local phone book, and look for less expensive alternatives. I must offer one last bit of advice though. Read the fine print before signing up at expensive gyms offering low upfront prices. As with many other services, you may get trapped in a longer agreement that requires expensive payments down the road.

Now, what are you waiting for? Get back to the gym and your healthy way of living.

It's been a long and stressful day at the office, or you've been blessed with looking after a gaggle of young kids over the Spring Break holiday. Whatever the case may be, hitting the gym for a workout or even your new exercise regimen suddenly disappeared into the abyss of the priority list. Working out regularly promises dozens of health benefits, including lower blood pressure, decreased stress levels and even a better sense of well being. Unfortunately, most of us don't make enough time to meet our weekly minimum requirements; when health and fitness take a backseat, we also put ourselves at risk for fatigue and stress.

Fear not! There are some ways to schedule a workout into even the busiest schedule. If your calendar is packed to the brim with to-do items, here are some ways to sneak in a workout or two in your busy day:

Spend Mondays with a Personal Trainer
If you can invest in a personal trainer, get your week off on the right start with a one-on-one session first thing on Monday morning. If you can't spare the cash for a trainer, enlist a buddy instead; make a commitment to hit the gym together first thing on Monday to kick those post-weekend blues together and get a positive start on fitness for the week ahead.

Become an Early Riser
If you're already getting up early to head to the office or wake up the kids for school, set your alarm for 45 minutes earlier than usual to get a head start on your day. Just 30 minutes of vigorous activity - jump roping, speed walking or a quick jog - is enough to get your metabolism in gear and burn fat all day long. Keep those running shoes by your bedside and throw on your workout gear before the household begins their day.

Make the Most of Lunch Hour
Have 15 minutes to spare during lunch hour? Change into some walking shoes and hit the streets for a power walking session. If you live in the city, this is a great way to window shop and explore new neighborhoods. If you're in the country, enjoy the fresh air and great outdoors while burning a few extra calories!

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.

Recently I gave up drinking regular soda such as Sunkist and Coca Cola due to stomach problems and concern about continued weight gain. I thought drinking juice would be a natural and healthy alternative to sugared drinks, boy was I wrong.

Imagine my surprise when I learned that while juice does have more vitamins and nutrients, the store bought brands are not much healthier than soda. Most juice products are not 100-percent fresh-squeezed juice. So the new juicing craze is designed mainly for those who can make or buy fresh juices out of oranges, apples, peaches, strawberries and other fruits.

Just one 150-calorie drink a day that is not whole fruit or vegetable juice can lead to a weight gain of 15.2 pounds a year! And how many of us stop at one? Not me. Two glasses equals 30.4 pounds, and three means 45.6 pounds per year.

So, I'm determined to stop reaching for juice. It would take 15 minutes of extra aerobics every day for me to offset the deficit, and it is just not worth it. Plus, the sugars and corn syrup in many juice drink blends cause a craving for more sugar, affect tooth health, and it is harder to make up for weight gain caused by sugar.

So, what is the best way to get vitamins and nutrients? Eat whole fruit or get a juicing system. This will definitely cut down on sugar intake for adults. I also plan to start taking more tablet vitamins. I love drinking something sweet, but that's a big part of the problem. I'd rather have juice than a piece of chocolate cake, which is a start, but when it comes to losing my excess weight for good, it is just not enough.

I suggest drinking one or two glasses of juice per week and focusing on water with lemon juice and whole fruits for health and sweet tooth purposes. Exercise is always a good idea anyway, and if that gets combined with the proper equipment and clothes, reduced sugar intake, fresh fruit, vitamins and juice, then we're all likely to come out winners at the end of each year. And that is why we're all fighting to stay thin or get thin.

In last week's blog entry, we discussed some of the ways you can cope with
stress. But what if you could prevent stress from happening in the first place?
Wouldn't it be nice to live a stress-free life? While that might not be entirely
possible, there are steps you can take to prevent most of the stress in your
life. In this week's blog, we'll discuss some of the best ways to prevent
stress.

One of the best ways to prevent stress is to take control of your life. How
is that possible? First, you need to buy a planner. If you
already have a planner, use it! So many people carry planners around and write
down appointments, but what about the rest of your life? It may sound time
consuming, but making a daily schedule can prevent much of the stress you're
experiencing. Just think about all the times you thought you could remember
everything you needed to do that day and then you remembered a forgotten task.
It's enough to make anyone's day stressful. A planner not only helps you
remember, but it ensures everything gets done in a timely manner.

Another way to ensure stress stays at bay is to say no. No is a powerful word
that gives you control over your life. The next time someone asks you to do
something last minute, politely turn them down. Explain to them that you've made
previous commitments and aren't available. Tell them that if they give you
enough notice, you'd be happy to help out in the future.

Last, but not least, remember the importance of me time. We spoke about it
last week, but it really is worth mentioning a second time. When you write out
your schedule, make sure there is time for your favorite activity. Your body and
mind will thank you.

I hope these tips help you cut at least some of the stress out of your life.
You can't escape stress all together, but it doesn't have to rule your life.

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.

As New Year's resolutions fade into the distance and you get back into the rhythm of work, play and errand-running, sticking with the fitness mantra may become a challenge. Even the most determined can have an 'off' day, which soon turns into two, then three, then an entire week of 'just couldn't make it to the gym.' This is why you need a plan that helps you sneak in some fitness activities without the formal trip to the gym.

A few simple changes to your daily routine can help you burn extra calories; by the end of the day, you could have burned off the equivalent of a mini-workout - and all without breaking a sweat. Here are some easy ways to get that metabolism going and keep up with your fitness resolutions in those busy weeks ahead:

Socialize on the go
If you need 10-15 minutes to catch up with a coworker or associate, consider taking it outside. Walking will ease stress and tension and give you both a chance to enjoy the great outdoors. Put on your walking shoes if you're heading out on icy streets or on a rainy day; you'll be well on your way to quick calorie burn.

Go on a Coffee run, Literally
Choose a coffee shop that's at least a 10-minute walk from the office and speed walk or jog your way to the counter. The quick break in the middle of the day will give your body a chance to shift gears, and the fresh air will do you good. Just make sure you stick with that no-fat, no-whip, sugar-free latte to avoid negating your hard work.

Shoot Hoops Before Dinner
Remember when shooting some hoops or playing tennis against the wall at home was your usual routine before dinner? Relive those childhood memories as you transition from the work day to the evening. To challenge your body, get out of the rut of sitting in your office and then sitting at the dinner table. You'll also burn up some extra calories as you de-stress after your busy day.

When you're sick, you're stressed. Colds, coughs and the flu can make it hard just to get out of bed and even harder to meet the challenges of a new day. Once a new illness takes hold, it can take days to recover fully and even longer to catch up on your to-do list. You can save yourself a lot of stress - and misery - by doing what you can to prevent getting sick, before it happens.

Schedule Your Sleep
If you're overly tired, you're more susceptible to any illness that's going around. Be sure you're getting enough sleep, even if it means scheduling it as part of your busy evening. Your body will thank you. Set your alarm clock, get into your coziest pajamas and catch some much needed sleep.

Don't Forget Your Vitamin C
Vitamin C is known to boost immunity. Whether you grab a bottle of orange juice on your way to work, or munch on tangy Vitamin C chewable tablets, be sure to boost your immunity before you get sick.

Ready, Set, Sanitize
Hand sanitizer isn't just for the paranoid. Direct contact with people who are sick or things that they have contaminated through touching, coughing or sneezing are ways people are exposed to illness-causing organisms. Sanitizing wipes are great for things like phones and heavy traffic copiers, and sanitizing your own hands regularly can help kill germs that you've picked up before they can reach your nose or mouth.

When it comes to staying healthy this winter a little preparation can prevent a lot of sickness and stress. So, follow these common sense tips and help yourself stay healthy all winter long.

In the new year, wouldn't it be nice to eat healthier? If you're trying to lose weight, you probably look at the calories and fat grams a product contains, but what about nutrients? Some people get so caught up in losing weight that they forget how important nutrients are. Many low-fat/low-calorie products are manufactured in a way that they are stripped of their nutrients. In this week's blog, we're going to discuss the importance of reading nutrition labels and what you should be looking for.

There are several reasons to read nutrition labels. First of all, they tell you what's in a product. More importantly though, they tell you what's not in it. While looking to see how many calories are in a container of fat-free yogurt, why not also look to see what vitamins and minerals the product contains. With many brands, you'll find that there aren't any. If you look closer, you'll find that these products are usually loaded with sugar. How can this possibly be healthy? The purpose of a nutrition label is more than just providing you with calorie and fat information. It's there to help you make healthy choices.

When looking at a nutrition label, you should see a list of vitamins and minerals. If you don't see this list, it means the product doesn't have any. Healthy products will contain different vitamins and minerals depending on what they are. For example, yogurt will contain calcium and frozen berries might contain vitamin C. Of course, you should also look at the amount of protein the food contains as well as the sodium, fiber and carbs. In other words, the entire nutrition label should be considered before buying the product. This can be time consuming, but thankfully there are websites and books that allow you to look up this information before heading to the grocery store.

What are you waiting for? Grab a water bottle and start researching your favorite foods. Chances are you'll need to make few changes to your grocery list.

Over the last few decades, stress has become an increasingly common word. It's also become a great scapegoat and is blamed for everything from poor job performance to crime sprees. While stress can certainly cause myriad problems if left unchecked, it has an upside, as well. Yes, some stress can be beneficial - you just have to know how to use it.

Stress is not universally bad. While losing our jobs or getting injured may cause negative stress in our lives, positive events cause stress too. Happy events like buying your first home, getting married or having a baby all come with hefty amounts of stress - we just don't think of that stress in the same way. For instance, when pregnant, women stress about money issues, buying baby clothes and preparing for labor. In other words, the stress helps them to prepare ahead of time. Stress can have some of the same positive effects, even in seemingly negative situations.

If you're totally stressed out over your finances, don't sit around hyperventilating. Financial stress is a sign that you need to do something, whether it's getting a better job, keeping closer track of your spending or creating a budget. The best thing any of us can do is learn from our stress, which will help to keep us from being stressed out in the future.

When it comes to heart healthy fats, salmon is one of the tastiest choices. Unfortunately, many people skip over salmon, not knowing that this high fat fish is full of good fats. In this week's blog, we'll discuss the health benefits of salmon as well as different ways to incorporate it into your diet.

A quick look at salmon's nutritional facts makes it plain why you should be eating more salmon. A 4-ounce filet of salmon has 185 calories, 5.5 grams of fat, 0.9 grams of saturated fat, 1.5 grams of monounsaturated fat, 2.1 grams of polyunsaturated fat, 0 grams of trans-fat, 83mg of cholesterol, 107mg of sodium, 0 carbs and 31.7 grams of protein. As you can see, salmon is low in cholesterol and sodium, but high in mono- and poly-unsaturated fats. These fats help reduce cholesterol levels so that you heart is healthy. Of course, you can't overlook that salmon is also low in calories and a great source of protein.

Personally, I love to sauté salmon in olive oil and season it with sea salt and fresh cracked pepper. I serve it with a side of steamed vegetables. This makes the perfect lunch. I also enjoy sautéed salmon on a bed of romaine with a bit of parmesan and fat-free dressing. It also tastes great baked with a squeeze of lemon and a grind of black pepper from the pepper grinder. Of course, I do love salmon cakes, but deep frying the salmon sort of defeats the purpose of this heart healthy fish. The important thing is to not be afraid of salmon. It can be used to create several recipes. As long as you've got a great imagination or cookbook, the sky's the limit.

If you're worried about the cost, check your freezer section. I buy a one-pound bag, which contains four 4-ounce filets for around $5 at Wal-Mart. Regardless of where you get your salmon, it's one of the easiest ways to keep your heart healthy and your waistband tiny.

It's one of the easiest, budget-friendly fitness strategies on the planet, yet only some of us get into the habit of keeping up with a running routine to stay in shape. Running and speed walking are easy ways to get that heart pumping and burn off calories; the cardio machines at the gym are no match against a powerful running routine that includes a few lunges, squats and a solid stretching sequence.

If you're determined to jump into a fitness regimen this season, training yourself on a track or treadmill could be the key to fitness success. Here are some essential training tips to stay motivated and get in shape fast:

1. Pick out the right shoes. The right shoes will protect your feet and ankles and support your running ventures on any type of trail; if you're unsure about a certain style or design, get a professional fitting to determine your best size. Shoes that are too big or small will take their toll on your performance, so make sure the shoe truly fits so you can step up to the challenge like a pro.

2. Pack your running gear the night before. If you're committed to getting in shape, don't give yourself a chance to skip your routine in the wee morning hours. Pack your gear or set out your clothes for the morning as a motivation strategy. This move also ensures you have very few choices to make during your most vulnerable hour.

3. Eat like a champion (in the making). Stocking up on healthy snacks and eating at regular intervals throughout the day will put your energy level in high gear. You'll need to adopt this eating strategy for your new fitness undertaking, so make a plan that you can stick with for the long term. Fresh fruit, whole grains, lean protein and plenty of water are essential for your long-term success. Power up your days with the right foods and you'll find it easier to stick with a consistent running schedule.

Training your body and mind for a healthier lifestyle can be challenging, but preparation is key to your success. Get started on a running routine that will help you reach your fitness goals this year and beyond.