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.

If you're still doing crunches and sit ups to achieve that six-pack, you could be wasting your time. Fitness experts say that it's important to strengthen your core muscles with a variety of isometric exercises that encourage deep muscle contractions in your abs and obliques, and these can help to improve your posture while giving you a killer workout. If you need to ramp up your ab routine, here are some essential exercises for a svelte midsection:

Oblique Twists
Oblique twists, also known as oblique crunches, are better than the standard crunch because they target the core muscles around your waist. You will need to perform these on both the right and left sides, and hold for a count of two to five seconds depending on your strength level. These exercises are among the easiest and most effective ways to achieve that streamlined midsection.

Renegade Rows
This routine involves lifting weights up off the floor while keeping the body in a push-up position with feet spread apart. The idea is to keep the hips as stable as possible while contracting the biceps and triceps during the lift. You'll feel the contraction in your midsection and sides, and a few sets of these each week can help you get those rock-solid abs you crave.

Planks
Plank routines, also known as hover exercises help build strength and stability in your core muscle groups and will also elongate your midsection. These can be performed on a workout mat with your forearms and toes on the floor. Your torso needs to be straight and rigid, and you will need to raise yourself up on your elbows slowly for a count of 10, 20 or 30 seconds depending on your strength level.

Medicine Ball Sit Ups
If you like doing sit ups but want to get better results, use a medicine ball. You can perform these crunches on a basic workout mat or yoga mat with or without shoes, and will need to hold at least a 5-pound ball between your legs and slowly lift it to your chest. The weight from the ball will encourage a deep contraction of your oblique and stomach muscles.

If you are looking for an effective exercise to make your shoulders look toned and awesome in that strapless dress that you want to wear, then try adding lateral raises to your exercise routine. A lateral raise is a strength-training exercise that concentrates on the shoulder muscles. It works not only the front and back of the shoulder, but the sides as well.

Here is how you do a basic lateral raise:

1. Stand with your feet approximately shoulder-length apart. Hold a dumbbell in each hand with an overhand grip. Your arms should be straight down at your sides.

2. With your arms very slightly bent (elbows should not be locked) raise the dumbbells out to your sides until they are about shoulder height. Do not go above shoulder height.

3. Lower the dumbbells back down to starting position in a slow and controlled manner. Be sure that you are standing tall and not leaning over during the exercise.

4. Repeat the exercise for the desired amount of reps. Aim for at least 12 reps at a time.

If you are a beginner to the exercise you can choose very light 2 pound weights or no weights at all until you gain more strength in your shoulders. Regular exercisers should choose a weight that will challenge their muscles but you can still complete 10-12 proper reps with the proper amount of weight. If you don't feel the burn after at least 10-12 reps, then you need to choose a heavier weight. On the other hand, if you can't complete at least 10 reps with proper form, choose a lighter weight.

The lateral raise is an exercise that can also be performed sitting down since it is only an upper body exercise. You can sit in a chair or on a bench and perform the same movement. If you want more of a challenge and to also engage your core muscles, you can sit on an exercise ball when performing lateral raises. The instability of the exercise ball makes your abdominal muscles work to keep your balance.

The lateral raise is definitely an upper body exercise that you should add to your strength training routine to get strong, toned, and super sexy shoulders.

Yoga has been practiced for thousands of years and is both a self-awareness exercises, and a great workout for the entire body. The poses and exercise sequences of the average yoga routine can help to increase flexibility, reduce stress and even give you a slight calorie burn. Researchers at the UCLA Medical Center in Los Angeles, California report that just four weeks of regular yoga workouts can reduce chronic pain.

Yoga can also help you to reduce stress, so getting through difficult workdays and day-to-day activities becomes that much easier. If you've been looking for ways to improve your health, now may be a good time to get into the yoga habit.To perform the exercises, all you need is a yoga mat and some comfortable clothing that has enough give to help you move easily through each movement. Yoga can be practiced indoors or outdoors, and you don't need any special equipment.

So how do you start adding yoga to your weekly routine and make yoga a habit? You have several options for maximizing the benefits of yoga. If you can do just 10 to 15 minutes of yoga first thing in the morning, you can increase circulation and wake up sore muscles after your eight-hour snooze fest. You can also do some stretching exercises over lunch hour. While it's not a good idea to perform exercises that require bending forward right after you've eaten lunch, you can undertake some deep breathing exercises and flex your leg and back muscles in an upright position after the afternoon meal.

Another good time to do yoga is in the late evening before you head to bed. Winding down with some deep breathing exercises and deep stretches can help you fall into a deeper sleep state because you're much more relaxed. Just avoid doing the routine too close to bed time or you may find yourself wide awake for a few hours from the extra movements.

Practicing yoga regularly can help to increase flexibility, reduce stress and make it easier to manage chronic pain. Whether you choose to wrap up your routine at sunrise or late into the night, you can start enjoying the benefits of yoga without special equipment or by attending a special class.

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.

If you have ever done any Pilates before you probably know that the hundred is the fundamental exercise for Pilates. If you have never done Pilates or even heard about Pilates, then the hundred may be something new to you that you can incorporate into your workout routine.

The reason why the hundred is the fundamental exercise when it comes to Pilates is because it is one of the best exercises to work your core muscles and also improve your cardiovascular endurance. One thing that you have to remember when doing the hundred exercise and any Pilates moves is that you must remember to control your breathing and make an easy transition from one stage of the exercise to other. It should be one easy fluid movement.

Here is how to the hundred exercise:
1. Lie on your back on a carpeted surface or a padded exercise mat. Bend your knees with your feet flat on the ground as you place your hands behind your knees.
2. Use your abdominals to bring your head off the ground as you continue to curl your spine so that your shoulders are off the ground as well.
3. Extend your legs out as you also extend your arms straight out. The lower your legs are the harder the exercise, so only go as low as you can without lifting your lower back off the ground.
4. Pump your arms up and down in a small and controlled way as you take small breaths in and out. Be sure that you are not straining your back or neck as your abdominals should be tight and doing all the work.
5. Inhale for 5 counts and then exhale for 5 counts and that counts as one cycle. To fully complete the hundred, do 10 cycles, as you continue to pump your arms up and down.
6. When done with 100 counts, keep your upper body curved and off the ground as you bring your knees back into your chest. Lower your shoulders and head back to the ground as you slightly stretch your back.

If you are looking for something a little more challenging, then try lowering your legs so that they are only off the ground a few inches. This makes the hundred exercise much more difficult. If you need something that is a little easier if you have neck problems or are new to exercising, you can keep your knees bent with your feet on the floor and do the entire exercise that way.

The hundred will definitely provide you with a huge improvement in your core strength and will also improve your endurance when it comes to exercising.

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

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

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

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

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

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

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

When most people think about working their core muscles, they only think about exercises that mostly work your abdominals like crunches and sit ups. Your core muscles also consist of your lower back muscles. When you have strong lower back muscles, you can actually appear taller and thinner. The Superman exercise is a great way to strengthen your core muscles, including your lower back.

Here is how to do the Superman exercise:

1. Lie face down on your stomach on a carpeted surface or on an exercise mat. Extend your arms straight out in front of you on the floor with your palms on the floor. Your legs should be straight behind you.
2. While keeping them straight, lift your arms and legs up off the ground. Keep your head facing downwards. You should have a slight curve in your back.
3. Hold this position for at least 5-10 seconds making sure to breathe and keep your abdominals contracted.
4. Lower your arms and legs back to the ground. Repeat the exercise for the desired amount of reps. Aim for at least 8 reps at a time.

There is also an alternating version of the Superman exercise. In this version of the exercise you only lift one arm off the ground as you lift the opposite leg at the same time. Then, you alternate between the two sides to complete a set.

The Superman exercise is one of the best ways to strengthen the lower back. Not many people realize just how important a strong lower back is. Think about how many things you lift in a day. Without strong lower back muscles, you may not be able to lift heavy items such as your kids.

Also, as mentioned, your lower back muscles support your whole body as they make up your core. When you have weak lower back muscles you may find that you have bad posture or you have trouble doing everyday tasks such as sitting for an extended period of time. If you can strengthen your lower back muscles, you help tighten up your core, which can make you not only look taller, but much thinner as well.

The Superman exercise can be added to any type of strength training workout or even a yoga routine.

When the day is full of to-do lists and high stress levels, squeezing in a workout may be the last thing on your mind. Unfortunately, skimping on the workouts can quickly turn into a lifestyle that leads to weight gain, poor muscle tone and low energy levels. One of the easiest ways to combat the inevitable is to add just 20 to 30 minutes of focused exercises into your day. Still not convinced you can do it? Pick up some resistance bands and you'll be well on your way!

Resistance bands are easy to pack and stow away in your desk at the office, and you can use them virtually anywhere. They're a convenient alternative to dumbbells and you can still get a great workout from a few reps using major muscle groups. These bands look like giant rubber bands and come in an array of colors. You can tie them to a doorknob to turn your door into an instant weight-training machine, step down on them and lift them over your head to imitate the movements of an overhead press, or use them to perform more challenging squats and lunges.

Resistance bands are lightweight and portable, so plan to tote these along in your tote bag or work bag with ease. You can use the simple variety that are just basic bands, or go for the premium type that include safety straps (so you don't have to worry about slipping).

A few things to remember when strength training with resistance bands:

Always make sure the bands are tied securely around the object, or you risk hurting yourself
Stretch briefly before and after (sans resistance bands) so you don't shock your muscles into action
Watch your breathing, just as you would if you were lifting weights at the gym
Make sure your hands aren't wet or sweaty, or you risk losing your grip on the bands
Look for different ways to perform your usual gym workouts such as squats, lunges, overhead presses, bicep curls and tricep curls.

There are dozens of exercises you can do with resistance bands, and they're among the best workout tools to pack and take along on any busy day. Squeeze a resistance band workout into your busy day so you don't have to worry about piling on the pounds when there's no time for the gym!

We can't talk about living a healthy lifestyle without addressing diets. Many of us are overweight. I for one have tried a number of different diets and have to say that not all of them are budget friendly. This week, let's discuss what to look for when looking for a budget friendly diet.

First of all, be wary of diets that require you to buy food from the company. Sure, people do lose weight on these diets, but it's probably because they can't afford to buy any additional food. This does ensure that you'll stay on the plan, but do you really want to be confined to a plan that much? More importantly, there may be times when your budget simply will not allow for these expensive foods.

Special memberships are another thing to look out for. If you have to pay to get the information for a diet, it's not budget friendly. There are exceptions to the rule though. For example, you can find all the information you need for the Weight Watchers diet for free. All you have to do is search the internet.

Dieters should also avoid diets that are too complicated. If a diet is complicated, chances are that any money you spend might go to waste. This is because that diets that are complicated usually fail. Take it from me. If the diet is too time consuming and requires too much from the dieter, you'll find yourself quickly breaking the complicated rules.

So, what does work? Plain and simple, I've found two plans that work and are budget friendly. The first plan is to simply count calories. This plan doesn't require you to eat any certain foods, which means that it's inexpensive. Plus, it's straight forward. You determine the amount of calories needed to lose weight and then stay within that range.

The easiest diet I've ever found though, that's budget friendly, is to simply make good choices. We all know what's good and what's bad for our bodies. With further research, we can even find the healthiest foods that also promote weight loss. That's really all it takes.

A tuck jump is what is known as a plyometric exercise. Plyometrics are special moves that are done to increase power, speed, and explosiveness all in one exercise. This type of training is most often done by athletes who are looking to increase a vertical jump or speed. Tuck jumps are just not for athletes though, as they do have benefits that can help the average person. They are a good way to build up strength in your legs and burn tons of calories in a short period of time.

Here is how to do a tuck jump:

1. Stand with your feet approximately shoulder-length apart and your arms straight out in front of you.
2. Bend your knees so that you lower your body into the squatting position. Your arms should still be straight out in front of your body.
3. As soon as you reach the bottom of the squatting position, you need to explode up so that you make your jump as high as possible.
4. Once your feet are off the ground, quickly pull your knees into your chest. When you are at the highest point in your jump, your knees should be touching your chest.
5. As you starting going down towards the floor, un-tuck your knees and land softly on the ground with knees slightly bent. Your arms should always be in front of you.
6. Immediately go back into the squat position and continue with the tuck jumps. Do as many reps as possible. Try to aim for at least 10-15 at a time to begin with.

If you are a beginner to exercising, you can make tuck jumps easier by not tucking your knees to your chest and simply doing squat jumps instead. Then you can work your way up to the tuck jumps once you have been able to increase your vertical jump and stamina.

Be sure that you are jumping as high as you can on each of the tuck jumps. Jumping only slightly off the floor is not going to improve your jump or speed. If you want to get a cardiovascular exercise in with tuck jumps then try continuous tuck jumps for at least 1-2 minutes and see how high your heart rate gets.

Tuck jumps can be added to a circuit training routine or a cardiovascular workout, but always be sure that you are properly warmed up before attempting this exercise.

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

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

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

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

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

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

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