Remember how easy staying in shape was when you were a kid?  From riding bikes with friends to playing catch with dad in the backyard, it seemed liked there was never a moment of boredom.  Well, today’s kids are still fighting boredom, but now they’re doing it with video games and instant messenger. 

Kids who are physically active:

• Are less likely to be overweight later in life.
• Have a lower risk of developing Type 2 diabetes.
• Have stronger bones and muscles and leaner bodies.
• Mentally perform better and are better able to handle everyday stress.

The United States Department of Agriculture recommends that children ages 2 and older get 60 minutes of physical activity a day.  Make sure that you choose age appropriate activities to keep you child interested and wanting more.  Here are some ideas:

At this age, kids are still developing their motor skills.  It is important to find activities that don’t require a lot of memory or coordination skills.  Running, dancing, catching a ball and even riding a bike (with a helmet!) are all perfect activities.

School-age

Once in school, kids have developed the mental and physical ability to participate in team sports, but they may not be ready for the pressure of competitive sports.  Shooting baskets, swimming, jogging and hiking are all great ways to keep them in shape.  This is also a great time for them to begin dance, gymnastics or martial arts classes.

Teens

Once they enter the teen years, it can seem impossible to fit in physical activities so you’ll definitely want something that you can schedule in advance.  That’s where 24 Hour Fitness steps in to save the day!  Your child can begin using the facilities at 12 years of age and with classes like yoga, spinning, dance and kickboxing being offered throughout the day and evening, you’ll be able to find something that interests your teen and fits into their busy schedule.  Or consider hiring a personal trainer to show them the proper way to lift weights and get them started on a training program.

Keeping your kids physically active establishes a healthy lifestyle with lasting benefits. Now, get them off the couch and out the door! 

Men and women may have been created equally, but our bodies are certainly built differently.  So what are the best exercises you can do to get your body in tip-top shape?

Women

Women have a tendency to be a little more bottom heavy than men.  The best thing to fight that?  Cardio.  Incorporate some sort of aerobic activity like walking into your fitness routine.  To see even better results:

Squat 

1. To slim thighs, simply do squats 3 times per week on alternate days.
2. Stand with feet shoulder width apart with toes pointed forward.
3. Squat down until it looks like you’re sitting in an imaginary chair.
4. Return to standing. 
5. Do 2-3 sets of 10 repetitions.
6. Start off using only your body weight and build up the resistance over several weeks.

Want to look even slimmer?  Create an illusion by building up your shoulders.  It will help balance out your hips and will give your body a more all-over toned appearance. 

Dumbbell Lateral Raise

1. Stand with your feet slightly apart, knees flexed, toes pointed forward. 
2. Hold a light dumbbell in each hand (3-5 pounds).
3. Slowly lift your arms until they reach shoulder height (form a T-shape). 
4. Return them to your sides. 
5. Do 2-3 sets of 10 repetitions on alternate days.

Men have an entirely different set of problems.  Namely, the spare tire.  So how do you reduce it?  First of all, you’re going to have to up the cardio to burn more calories and shed some pounds.  Add in the following exercises and you’ll be on your way:

Basic Crunch

1. Lie on your back with legs in the air at a 90 degree angle.
2. With hands behind your head, slowly lift head toward knees on exhale.
3. Inhale and return to beginning position.
4. Start off with 3 sets of 10 and work your way up to 3 sets of 20.

Twist Crunch

1. Lie on your back, knees bent with right foot resting on the left knee. 
2. With hands behind your head slowly lift and bring left elbow to the right knee.
3. Do 10 repetitions and then switch sides.
4. Begin with 3 sets of 10 and work your way up to 3 sets of 20.

Simply because our bodies are built differently doesn’t mean that we can’t all look hot.  Up the cardio and add in a few exercises for toning and you’ll be on your way.

Sometimes all you need to put a little more bounce in your step at the gym is a hot new accessory.  And what better than one that actually helps boost your performance?  Here are the hottest accessories for 2008:

Yogitoes Skidless Mat

Tired of slipping around on your towel-covered yoga mat?  Yogitoes has the answer.  Their skidless mat is made with 100% silicone nubs to provide friction and prevent slipping.  They are also super absorbent and provide a hygienic layer between you and your mat.

Sherpani Bags

Exclusively designed for women, Sherpani bags simply make sense.  The fun colors and sleek lines will draw your attention, but it is the details in the bag itself that make it a must have.  Take the Meta—a super wide opening makes it simple to get in and out of, a pocket for wet clothes, a removable bag for shoes, 2 external zippered pockets, a key fob and 3 mesh pockets.  Combine all that with comfortable straps and the signature floral print interior and it is, quite simply, the perfect gym bag.

Injinji Performance Socks

Constructed with a resistant nylon outer shell and CoolMax wicking fiber to keep your feet dry, it is the fit of the sock that makes it so special.  Injinji socks seamlessly wrap themselves around your entire foot fitting like a glove—quite literally!  The thin toe socks are lightweight and breathable and keep your toes from rubbing together eliminating the blisters that often form on those long runs.

Vibram Five Fingers Shoes

Slip into these shoes and you’ll feel like a cross between Spiderman and a gecko—you’ll seriously want to start climbing the walls!  Five Fingers have a sure-footed grip that flexes with your foot and keeps you from slipping.  Like the Injinji socks, they fit like a glove and separate your toes which improves your balance while stretching your tendons and working out your calves.  The perfect addition to your yoga or Pilates class, you’ll soon discover that you never want to take them off.

2008’s hot new workout gear is not only guaranteed to help you improve your performance, it’ll have you looking good and feeling even better!

Water versus sports drinks.  There is no shortage of ways to stay hydrated while you’re working out, but how do you know which one to choose and are any of them really better than water?

Water

If you’re working out for less than 60 minutes, water is the way to go.  This calorie-free option will keep you hydrated and regulate your temperature.  Don’t forget the best thing about water—it’s free!

Sports Drinks

If you’re sweating it out for over an hour, chances are you actually do need a sports drink.  Look for one with 60 to 100 calories per 8 ounces.  The carbohydrates will give you the energy you need for performance.  If you’re working out for 3-5 hours, you should find a drink with electrolytes.  Electrolytes aid in the absorption of fluids in the bloodstream and replace sodium in the body that you lose as you sweat. 

Hydrate

Remember to hydrate BEFORE you work out.  You should have a few glasses of water in the hours leading up to your workout and another glass 15-30 minutes prior.  Stay hydrated during your workout with another 8 ounces per 15 minutes of exercise.

Always watch for the early signs of dehydration:

• Increased thirst
• Dry mouth
• Headache
• Weakness
• Cramping

Drink up and you’ll be on your way to a better body in no time!

    Sorry I haven’t been around, but I have been going through the jury selection process and was finally dismissed late Tuesday afternoon. Today I had my training session with Shep and I almost couldn’t hang. I have been to the gym once in the past week or so cuz of jury duty and I can’t believe how tired I felt. It definitely got me motivated to keep going, though.  I’m really going to focus on my cardio to build up my stamina…as well as lose those pounds around the midsection. Whatever you do, do not push yourself through a work out if you are feeling dizzy, nauseous, or light headed…you will only hurt yourself. Shep let me take longer breaks than I usually do and we actually finished about 10 minutes earlier. Also, eat or drink something with sugar, it should help. And….always make sure you eat about 45 minutes to an hour before you work out. If you don’t, that can also make you feel light headed and nauseous.

    It’s really getting close to my Memorial Day weekend in Lake Havasu, so I really need to kick it into high gear. I do not want to be worried about covering up in 115 degree weather. I have my last session with Shep next Thursday, so we are going to retake my measurements. This is more motivation for me to really do good these next seven days. Hopefully my body fat percentage has gone done; I’ll cross my fingers!!!

Summer is just around the corner and it’s around this time that you start to realize you abandoned your New Year’s Resolution to “look great come swimsuit season” way too early. But put down that paper bag and breathe easy, all hope is not lost. It’s not too late to get back on track by planning your workout to get the results you want.

Know what you want. First, decide what you need fitness to do for you. For instance, you want to the body of your favorite celeb, you want to be stronger, or maybe you want to build up your endurance so you can run your first marathon. That’s your starting point! Now, get a fitness test at your gym, time yourself running your fastest mile, or weigh yourself and measure your waist, hips and thighs at home. You now have an idea of where you are.

Take it one day at a time. This mantra works when breaking old habits or making new ones. I know I get overwhelmed at the thought of committing to anything, but when you break it down into tiny goals (exercise today as soon as I get home, no chocolate today, etc.) it makes it a lot more feasible.

Do whatever it takes. If you know that you are not a morning person, then don’t tell yourself that you’re going to get up at 5 am to exercise. If you know you hate to exercise, find a way to be active that doesn’t feel like exercise at all. If you have a hard time pushing yourself enlist the aid of a trainer. Figure out the problem that keeps you from hitting your goals and then implement a solution to keep that weakness at bay.

Don’t forget where you came from. At the end of one month, get out that piece of paper with your measurements or running time. Now, see what’s changed. This is your new starting point for the next month and also tangible proof that you're either doing things right or that you need to work a little harder. Take this opportunity to think about your workouts and what you can do more effectively or what might be more fun and make those changes.

Ever feel like running away from all the stress in your life?  Get moving.  Research has shown that exercise may be exactly what you need.  In fact, a mere thirty minutes a day is all it takes to significantly and instantly boost your mood.

Here’s how:

Get a “Runner’s High”

Endorphins are produced by the pituitary gland during intense aerobic activity creating what is otherwise known as a “runner’s high.”  They have a similar effect on the body as opiates producing a sense of exhilaration that can last up to 12 hours.  Some of the best activities to get those endorphins flowing include aerobics, swimming, bicycling, weight lifting and, of course, running.

Build Self-Esteem

It doesn’t take a scientific study to tell you that when you look good, you feel good.  Exercise helps you build a more positive body image and it gives you a huge sense of accomplishment when you are able to meet and surpass your fitness goals.  Working out also helps build better posture which goes hand-in-hand with confidence.

Have Fun

Working out isn’t all about lifting weights and running on the treadmill.  Remember recess?  It was all about being active and having a terrific time.  Join a sports team or check out the dozens of classes ranging from kickboxing to dance that are being offered at your local 24 Hour Fitness.  Having fun during your workout is definitely something to be happy about!

Sleep Better, Age Less

The majority of Americans aren’t getting enough sleep.  Working out helps the body make the most out of the hours it does get making you feel that much better.  Aerobic activity has also been shown to increase antioxidant activity which helps slow down and even prevent the aging process.  Combine the two with a healthy body mass index and body fat and it will keep you looking young longer.

Still not convinced to try working out as therapy?  Consider this:  there are no negative side effects.  You’d better watch out though—feeling (and looking) this good can definitely be addictive!

Staying fit around people who don’t can seem as difficult as getting through the holidays without gaining a pound, but by implementing a couple of easy to follow tips into your day-to-day routine, you’ll see how effortless it is to maintain your fitness goals.

1. Eat breakfast.  Even if you’re too rushed in the mornings to have a proper breakfast, a hard-boiled egg, piece of fruit and yogurt or a breakfast bar will help you get off to a good start and keep you from snacking.

2. Hit the gym in the morning.  It’ll give you energy for your day and will get it out of the way so you can’t make excuses later. 

3. Stash a pair of athletic shoes under your desk at work and go for a walk on your lunch break.  *Bonus:  The fresh air will make you more productive and help you get through that afternoon slump.

4. Keep snack bars, low-fat string cheese and fruit on-hand for emergencies.  Remember that some bars are better for you than others so check the nutritional information before grabbing the one that sounds the most like a candy bar.

5. Drink lots of water.  Did you know that thirst is often misinterpreted as hunger?  Have a glass of water the next time you feel like you’re starving.  It’ll help you distinguish between the two and will fill you up at the same time.

7. Pack your lunch the night before.  By taking a healthy lunch with you to work instead of eating out, you’ll save hundreds of calories—and several dollars a day.  

8. Log it.  24 Hour Fitness helps you track workouts (www.24hourfitness.com/pdf/workout_card.pdf.pdf) and meals (www.24hourfitness.com/pdf/workout_journal.pdf.pdf) with easily downloadable logs.  By actually being able to see how successful you are each day, you’ll be more motivated to stay on track.

9. Train for a cause.  If family and friends aren’t interested in helping you with your fitness goals, make new friends.  Most charity walks and runs have workout clubs to support and help you train to cross the finish line.

10. Brush your teeth.  Ever have a glass of orange juice after brushing your teeth?  It tastes horrible!  Getting into the habit of brushing your teeth after meals will help reduce those temptations by keeping your taste buds in check.

With a few simple adjustments to your lifestyle, you’ll stay on track with your fitness goals.  And who knows?  Maybe once your family and friends see how easy it is, they’ll be encouraged to join in your quest as well.

Lowering your blood pressure isn’t as difficult as it sounds.  In fact, the steps needed to reduce it probably closely resemble the ones you’re already taking to achieve your fitness goals.

Here’s how easy it is.

1. Maintain a Healthy Body Weight.  Blood pressure rises as body weight increases so one of the most effective ways to lower blood pressure is to reach and maintain a healthy weight.  Simply determine your Body Mass Index (BMI) by visiting http://www.24hourfitness.com/resources/fit_tools/bmi.html. If your BMI is over 27.8 for men or 27.3 for women, you should scale back on calories and increase your exercise to help you reach a healthier weight.

2. Stay Physically Active.  All it takes is 30 minutes a day to become physically active.   Exercise increases circulation, widening the arteries, which in turn reduces blood pressure immediately.  Several trials have indicated that exercise can be as effective as some drugs in lowering blood pressure. 

4. Hold the Salt. Reducing sodium is a key element to keeping your blood pressure down.  Choose fresh foods and produce over processed when you can and try using herbs and spices as an alternative to salt.  It’ll keep your blood pressure down and prevent that other dreaded side effect of salt—bloating.

5. Cut Down on Alcohol.  Let’s face it--alcohol has a lot of calories.  If you’re working towards a fitness goal, you should already be watching your intake.  Knowing that it increases your blood pressure is simply one more reason to drink in moderation.

Also, as with any medical condition, always consult a doctor first.  That’s all there is to lowering and preventing high blood pressure.  Five simple steps that we can all benefit from!

With literally hundreds of exercise shoes available, choosing a pair can certainly be an overwhelming task!  Here’s a handy guide to help you along the way.

What is the difference?

• Walking shoes don’t require as much cushioning as running shoes.  While the sole is more flexible with a rounded heel to allow a more natural roll from heel to toe, the shoe itself is stiffer.
• Running shoes have more cushioning and heel support to help absorb the impact of hitting the ground.  A curved toe, treads and a thicker heel are all designed to help propel the runner forward.
• Cross trainers have a wider front to provide the lateral support required by many sports such as tennis and aerobics where side-to-side motion is required while still giving you some of the flexibility of a running shoe. 

To determine this, grab an old pair of sneakers and look at the soles to see where they show wear.  If the wear is:

• Equally worn on both sides, you have neutral feet and should look for a stability shoe which has a mix of motion control, cushioning and support.
• On the inside edges, you are an over-pronator (generally caused by flat feet which roll inwards when you run) and should seek a shoe with strong motion control.
• On the outside edges, you are an under-pronator, otherwise known as a supinator (generally caused by high arches which lead to running on the outside of your feet) and should find a shoe with lots of cushioning.

Anything else?

• Have your feet measured regularly.  Foot size actually changes as we age.
• Bring a pair of athletic socks to try on with your shoes to get the best fit.
• Leave a thumb’s width between your longest toe and the end of the shoe and make sure you can still wiggle your toes.
• Shop at the end of the day when your feet are at their largest (feet swell over the course of the day much as they do when you work out).

Now that you’ve gotten all of the technical stuff out of the way, you can move on to the hard part—choosing a color!

That’s right. Pregnancy isn’t a “get out of jail free” card to stop exercising and sit around the house for nine months.  In fact, exercising throughout pregnancy has a multitude of benefits.  Not only will exercise help ease your discomfort and boost your energy by releasing endorphins, it also:

• Builds endurance—crucial as the body prepares for the added weight in the third trimester and the stress of the delivery room.
• Builds strength—vital when you’re juggling a baby and a stroller.
• Relieves stress—will help you sleep better now so you’ll be ready for middle of the night feedings.
• Speeds recovery—maintaining your fitness level while you’re pregnant will help you recover that much quicker and make it easier to lose the extra pounds later.

Now, your pregnancy obviously isn’t a good time to take up horseback riding, but there are several low-impact activities that are perfect when you’re working out for two.

Ideal for mothers-to-be, water sports provide a whole body workout with little strain on the joints.  Being in the water also creates the feeling of weightlessness.  While the water reduces the potential for injury, it increases the resistance to help strengthen and tone your body while providing a great cardiovascular workout.

Yoga

While the meditation helps clear the mind of stress, the poses improve your strength, flexibility and balance while toning your body. Similar to Lamaze, the breathing techniques will help teach you to relax.  Make certain the instructor knows you’re expecting and don’t attempt any headstands.  It is important to stay in motion and avoid holding poses for too long.  Also, remember that staying cool is important during pregnancy so you should wait until afterwards to try that Bikram class.

Walking

Walking is one of the best exercises because you can do it anywhere, it requires no coordination and it will help strengthen and tone your body.  Also, the cardiovascular benefits will come in handy when you’re chasing a toddler.  Walks don’t have to be long or vigorous and can be done anywhere from your local 24 Hour Fitness to the shopping mall.  If you’re going to be walking outdoors, make certain you’ve invested in a good pair of shoes as the additional weight of the baby can throw your balance off.

Remember to drink plenty of water—even if you’re swimming—to keep yourself and your baby from getting dehydrated.  Also, it’s always a good idea to discuss your exercise plan with your healthcare provider first.  Keeping yourself fit during your pregnancy is an everlasting gift to both yourself and your baby.

There is no better way to stay motivated in reaching your fitness goals than by incorporating workouts with your best friend. When that friend is of the furry, four-legged variety, the benefits are endless!

No More Last-Minute Cancellations

They don’t call dogs loyal for nothing.  Spending time with you and going for walks are the highlight of his day.  Once you’ve established a routine, your dog will be right there with his tail wagging, rain or shine, holding you to it.

Never Be Bored Again

Working out with your pet is a lot like being a kindergarten teacher—you’ll never be bored because each day will be a new adventure.  From dog parks to hiking trails to walks around the neighborhood, there are a ton of new places waiting to be explored. 

Burn, Baby, Burn

By walking your dog 40 minutes a day—that is a mere two 20 minute walks—you’ll burn over 900 calories a week.  That adds up to enough to burn off over 10 pounds in a year!  You’ll also benefit from increased stamina and endurance so that you’ll get more out of your other workouts as well.

Keeping It Lean

Studies have shown that dog owners who walk their dog 5 times or more a week are at least 57% more likely to get sufficient physical activity than non-owners!  In addition to being more active, dog owners have also been shown to have lower body fat.

Cat Owners—Don’t Despair

Even if your cat won’t let you take him out on a leash, you can still go for a walk.  Just Pet Strollers, www.justpetstrollers.com, actually makes strollers for pets.  Check out the Petzip Urban Vogue stroller which can be used with either the zip up canopy or a safety belt that attaches to a harness so that your furry pal can enjoy the fresh air without the risk of breaking free.

Exercising with your pet won’t replace the gym, but it will add a little variety to your workouts and remind you just how simple staying in shape truly is.