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.

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.

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.

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.

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.

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!

When you're sitting behind a computer all day or are stuck behind a desk for hours on end, the seated position will take its toll on your posture. Stretching throughout the day can help improve circulation and keep your energy levels up. Stretching is especially important if you're trying to keep up with your get-fit routine; if you do manage to sneak off for a workout during lunch hour, or snag a break in the mid-afternoon for a power walk, stretching your arms and legs properly will reduce the risk of injury and keep you strong and healthy. Here are some easy stretching routines you can do behind your desk, any time of day:

Lower Arm Stretch: Interlace your fingers and push your arms out in front of you. Tense your upper back and shoulder blades, and continue pushing forward until you feel your back muscles contract. Hold for 10-15 seconds at a time, and repeat.

Oblique Stretch: Extend your arms overhead and hold one hand with the other while pulling your body to the side. Hold for 15 seconds, inhale and exhale, then do the same to the other side. This is a great way to stretch at your waist and elongate your torso.

Ankle Rotations: Sit with square shoulders and feet slightly apart. Lift one leg up about a foot from the ground and rotate your ankles clockwise for 20 revolutions and counterclockwise for 20 revolutions. Repeat with the other leg.

Upper Back Stress Buster: A great one if you're hunched over a computer keyboard or laptop for most of the day; interlace your fingers behind your head and make sure your elbows are pointing straight out. Push your elbows back to make your shoulder blades contract, and hold the muscles in a tense position for at least 10 seconds before relaxing. Repeat 2-3 times.

Shoulder Stretch: Hunch your shoulders tightly up towards your neck and hold for 15 seconds before releasing. Repeat for 10 seconds, and release. This will help loosen up your upper back and tense neck muscles.

Don't forget to drink lots of water throughout the day, since this also keeps your energy levels up when you're in a seated position for most of the day. And, be sure to pack those walking shoes for those opportune moments where you can squeeze in a workout during your break.

Most everyone gets depressed from time to time, and many cases do not need drugs, counseling, or hospitalization. What we eat and drink, and how much activity we have in our lives, can directly affect our mood. When we load our bodies up on sodas, fried fast foods, potato chips, and desserts, our moods changes. At first, we may feel more energetic. But once the sugar or carb high wears off - here come the blues.

Some cases of depression are more serious, and do require a doctor's intervention. When someone is suicidal or hearing voices, they need immediate medical care. But for the cases where it's a feeling of blahs and a lack of energy, putting on a pair of tennis shoes and doing some exercise can help turn it around.

Exercise creates endorphins, which are the body's "feel good" chemicals. People pursue this through through many personal activities. But taking a simple walk or doing a little bit of dancing can give your body and mind that natural high it needs - and unlike the one created by sugars and starches, you won't crash back down into depression afterwards.

Even seriously depressed people, once they are out of medical danger, are likely going to be told by their doctors and therapists to walk or do some form of exercise every day. They are going to feel better when they don't eat junk food.

Weight gain is also depressing in itself. Making small changes, like even one walk a week or dropping a few sodas a week, can and do add up over time. Then you can fit into those exercise pants you always wanted but felt you might never get to wear. Walking up the block requires minimal time investment, and no money.

Exercise is nature's antidepressant. Even if you aren't depressed, it can stop you from getting that way. There really are more benefits to fitness and good eating than a healthy, fit physical body. When striving for success in your fitness and diet regimen, don't forget you also need to take care of your mind.

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!