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.

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:

In our last edition of “How do the pros stay fit?” we’re speaking with Laisha from Los Angeles. I hope you have enjoyed getting to know the trainers of 24 Hour Fitness a little better!

Do you have to work at keeping your weight down?
I was overweight as a child, until I started playing sports in high school. I have to watch my diet, exercise regularly and run – on the treadmill and outdoors. I’ve kept weight off, but more importantly my body has been transformed by gaining muscle mass. I now have 17 percent body fat.  

Is it hard to follow the same advice that you give your clients?
Yes, it’s hard to follow my own advice, but I can relate with my clients. I know it’s difficult to resist a drink or piece of cake at a social function. I love food, so it’s a constant battle.  

Do you adopt the same nutrition and workout habits that you suggest for clients?
Yes, I do. It’s important for my clients to see me working out on the floor or on the weekend, doing the same things I instruct them to do.

How do you fit in your workouts?
Most of my training appointments are in the morning or after the workday. Every morning I bring my gym bag to work, so after morning appointments with clients, I do my own weights and cardio.  

What's the best advice you can give someone who's discouraged about their weight?
Food is not the enemy. When I learned that it’s good to eat nutritious foods often, it changed my life.

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.

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.

 

Everyone dreams of going for the gold. Now, 24 Hour Fitness is making some of those dreams a reality. Thanks to our partnership with the U.S. Olympic Committee, we are readying ourselves for the year that “Amazing Awaits.” From now until August 8^th, 2008, 24 Hour Fitness will take this incredible journey along with America’s athletes on their road to Olympic Gold.

 

Our commitment to the United States Olympic Team starts long before the torch begins to change hands, so we are giving them the tools they’ll need to take that first step in pursuit of Olympic glory. We have upgraded our Olympic Training Centers in Chula Vista, CA, Colorado Springs, CO, and Lake Placid, NY to prepare these soon to be Olympiads to face the greatest test of skill, strength, and endurance there is. Our support of the US Olympic Team continues across continents to Beijing, China. There, we will continue our tradition of excellence by supplying the same state-of-the-art High Performance Centers that we provided in the 2004 Summer Olympics and the 2006 Winter Olympics, held in Athens, Greece and Torino, Italy. Once the games begin, August 8^th – 24^th, 24 Hour Fitness will be there, twenty-four hours a day, seven days a week, supporting Team USA; pushing them further down their path to Olympic victory. While everyone else takes the time to rejuvenate from the triumphs and the losses, 24 Hour Fitness will be making sure the U.S Olympic Team has a place to rest, proper nourishment for their bodies, and the training facilities they need to make America proud.

 

From start to finish, 24 Hour Fitness will be working with the USOC and other Olympic partners during the 2008 Summer Olympics because we at 24 Hour Fitness understand the blood, sweat, and tears it takes to break records and even make history. After all, if “All the world’s a stage,” then America’s Olympic Team will never have more people watching them then when they take center stage this summer in Beijing at the 2008 Summer Olympics, and we will all be watching to see what happens when dedication, determination, and an iron will partner with 24 Hour Fitness because “Amazing Awaits.”

Staying fit is something that’s beneficial to everyone in the family. That’s why 24 Hour Fitness is turning working out into a family affair by making it easy to add family members to your membership.

Who can be added? Any family member, currently living with you, between the ages of 12 – 17, and one other adult.

How do you add family? To add family online just follow three easy steps and you’re done.  Tell us who you are, Choose a membership, and Buy online.

You can also call the customer service number at:  1-888-243-5002 to add family members, or you can visit you 24 Hour Fitness club.

This is just our way of wishing you and your family good health and well being.

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.

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.