Tag Archives: Fitness

Trick Yourself Healthy

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By Kac Young PhD, ND, DCH

greenpeppersEven though nutritionists recommend that we eat three to five servings of vegetables each day, only 21% of men are meeting that goal. The average woman isn’t doing much better—just 31% consume that many veggies in their daily diets, and that’s largely because women tend to eat more salads (mostly lettuce) than men do (1).

But, if you don’t eat a minimum daily requirement of vegetables, you are depriving yourself of proven health-promoting nutrients that help fight everything from heart disease and diabetes to cancer.

Americans are traditionally meat eaters with vegetables thrown in on the side. Some just don’t like the taste of vegetables. However, there is hope. We can retrain ourselves when we make up our minds to enhance our health and increase our longevity. The one thing you can do is:

Trick Yourself!

Yep. That’s exactly what I mean. I hated vegetables growing up because I was given mushy blobs of green and yellow stuff on my plate that was tasteless and not very much fun. You, too?

You can “beef up” your vegetable intake no matter how you feel about them. Vegetables are essential to your health. So get over yourself and add them to your meals. Here are some ideas that will take your veggies to a new level of enjoyment.

Steam, don’t boil them. Steaming brings out the natural flavor of fresh vegetables and gives them the kind of crunch and texture that greatly increases your enjoyment.

broccoliRoast or grill them. (See Preparation Tips below.) When you roast or grill your veggies, their natural sugars caramelize, which kicks up the flavor. Before you roast them, toss them with an aromatic oil such as pumpkin, tangerine, garlic or basil oil. You can roast: carrots, leeks, onions, butternut squash, acorn squash, potatoes, peppers, turnips, parsnips, rutabagas, tomatoes, eggplant, beans, snap peas, beets, Brussels sprouts, corn and other vine-grown veggies.

Preparation Tips: Chop 2-4 cups of vegetables into chunks and mix with one tablespoon of flavored cooking oil such as pumpkin, garlic, basil, citrus or other spicy, herbed flavors. Place veggies on cookie sheets or racks lined with aluminum foil for easy cleanup. For heavier vegetables, roast at 400°F for about 40 to 45 minutes, turning with a spatula at the halfway point. During the last five to 10 minutes, add the lighter and more fragile vegetables, such as asparagus or cherry tomatoes.

If you choose grilling, invest in a veggie grill basket or wrap vegetables in foil packets. Check after four to five minutes of direct heat. Add additional cooking minutes as needed.

Some Like it Hot!

If that’s you, feel free to add your spiciest hot pepper sauces to the mix. If you’re a tamer sort then you can add fresh herbs to add flavor, appeal and taste. Rosemary, cilantro, tarragon, basil, thyme, coriander, cumin, cinnamon, ginger, horseradish and garlic are great picker uppers for vegetables. Plus, you get some added nutrients and disease-fighting weapons all in one meal.

Train yourself to like vegetables just like you would train a puppy. Be kind and gentle, take it one step at a time, and praise yourself for making better health choices not only for you, but for your family as well. Check into: www.HeartEasy.com for more ideas about your heart and healthy eating. Now, go cook a veggie!

- Guest Author, Kac Young PhD, ND, DCH

References

(1) Susan Mitchell, PhD, RD, a registered dietitian and licensed nutritionist

The Role Model In You – Meg Hagar, Holistic Aesthetician

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Role Model

The Role Model In You
Today’s Guest – Meg Hagar

1. Your name, title, and age? What do you do (or did you do) for a living?

Meg Hagar, Holistic Aesthetician, 23. I am the owner of a nutritional skin care company, Skintritious. I combine nutritional counseling with all natural skin care products and services to give clients an all around, more effective skin treatment.

2. Who was the person that inspired you as a child to eat healthy and stay fit? What was their relationship to you?

My mom, Leslie.

3. What did they do to inspire you?

She was up every morning at the crack of dawn to do her exercises. She did this before beginning a long day of taking care of a family of 5, including 3 children. She cooked our meals, packed our lunches, cleaned our beautiful house, coordinated driving all 3 of us in all different directions (to dance, soccer practice, gymnastics, etc), and still managed to make time to take care of herself. And she always cooked us healthy, wholesome meals for dinner and lunches.

4. How did their lesson change your life?

Following her influence, when I got older I would work out with her in the afternoons, or with my sister. We were always an active family; going on hikes, camping, going for walks, etc. I couldn’t imagine my life if it were any different. I believe it was that early lesson of “doing something” that contributed to my energy and ambition that has lead me to build my business, and a life I’m proud of.

5. Do you convey their message to kids in your life presently?

I don’t have any kids in my life, we are all grown up including the younger cousins. But I do convey this to other people I meet that seem like they could use the influence (gently, of course!).

6. What would be your main message to children today to lead healthy lifestyles?

That it’s more than just “working out” or “eating well”. It’s a chain reaction. When you eat well you feel better, you are happier with your life, you live longer, you get more out of life. Same when you work out, or do other things in a healthy lifestyle. It can save your life.

7. Do you have a web site you would like to promote….web address only? ​

​www.skintritious.com​

Want To Get Rid Of Cellulite?

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By Sharon Gnatt Epel

womanarmupNow that summer is just around the corner, you may be trying on swimsuits, and wondering what you can do about those dimpled bumps and lumps that have taken residence on your legs and rear end. Cellulite, often referred to as “cottage cheese” skin, is an unattractive visual condition caused by fat cells globbing together in the dermis (the middle layer of the skin), and collectively pulling on the skin’s connective tissue. This creates a dimpled surface, and is most often seen on the derriere, thighs, and back of the legs. Getting rid of cellulite seems to be at the forefront of many women’s summer beauty issues.

While cellulite may be eliminated or greatly reduced through expensive surgical and laser procedures (be aware that traditional liposuction will not correct this condition), there are simple inexpensive things you can do at home to minimize and reduce its appearance, all by yourself!

Here are several suggestions:

• Brush your skin. If you are not familiar with skin brushing, now is a good time to acquaint yourself with this practice. Daily dry brushing with a loofa or natural plant fiber pad can stimulate a stagnant lymphatic system, increase blood flow, slough off dead cells and increase cellular growth and turnover rate. The best time to brush your skin is right before you bathe or shower. Be sure to follow up with a cool rinse to further tone your skin, and moisturize while your skin is still damp with an essential oil blend created specifically for the purpose of reducing cellulite.

• Stop smoking and cut down on your alcohol consumption. Detoxing your body can be enormously helpful to reducing cellulite. A product I like to use is the detox foot pads carried by many health food stores. These pads contain a combination of Chinese herbs and botanicals that help draw out toxins. I apply mine at night, and always feel better the next morning. You will need to wash your feet well afterwards, to get rid of the funky smell that accumulates on the pad, but it is well worth the extra few minutes added to your morning routine.

• Avoid yo-yo dieting. Frequent fluctuations in weight can stress the skin’s connective fibers and aggravate cellulite. Enough said.

• Some dietary supplements are thought to help repair trauma to the skin. Glucosamine is one nutrient that is often used in connection with cellulite treatments. Be sure to check with your naturopath to figure out the proper dosage for your body weight and type.

http://www.lensaunders.com/wp/wp-content/uploads/2013/04/kickhabit.jpg• Stay away from junk food! This includes processed foods, saturated fats, diet soda, synthetic preservatives and artificial anything. Too much salt or sugar in your diet can cause you to retain fluids in addition to creating a slew of other health-related problems further down the line.

• Embrace a healthy diet that includes plenty of greens, fresh fruit, veggies and organic protein. Try to stay away from produce that has been conventionally grown using toxic agricultural chemicals.

• Increase your water consumption. Drinking clean, filtered water stimulates the body’s metabolic processes and is a natural diuretic. Be sure to drink 2 glasses of water for each glass of caffeinated tea or coffee that you consume, to avoid dehydration.

• Last but not least, get out there and exercise! Exercise stimulates circulation, brain function, burns calories, and releases endorphins that make you feel alert and vibrant!
By incorporating these suggestions into a healthy lifestyle, you can improve your chances for cellulite-free skin, and help prevent the deterioration of your body’s connective tissues as you age.

- Sharon Gnatt Epel is the CEO/Founder, La Isha Natural & Organic Skincare.

Choosing A Safe Trainer And Gym

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malepushupStudio South Fitness in Sarasota offers three tips for choosing a personal trainer. According to a recent University of Arkansas study, workout injuries at gyms have risen by 35%. Fitness buffs can prevent injury and maximize their workout by picking a trainer who is certified by a reputable organization (such as NSCA, NASM or ACSM) and is required to take continuing education classes.

Five million Americans will buy a personal training session this year. For those who do, Tiffany Liashek, owner of Studio South Fitness in Sarasota, FL, has some advice. “Take a long look at credentials and experience. The variation in education and qualifications among personal trainers is huge,” she says. “A trainer can pay $69.50 and get certified online in just 40 minutes. That scares me.”

Good trainers invest in themselves

A serious, professional trainer spends close to $9,000 and seven months of study on anatomy and technical body movement. Prevent injury and maximize workouts by picking a trainer who is certified by a reputable organization (such as NSCA, NASM or ACSM) and is required to take continuing education classes.

Top tips for choosing a trainer & gym

A recent University of Arkansas study cites a 35% rise in workout injuries at gyms, so it’s especially important to work out at a quality gym with a conscientious trainer.

1. Pick a trainer with top-notch credentials – Studio South doesn’t leave it to chance – Tiffany conducts background checks and requires her gym’s trainers to evaluate each other. She says, “I’ve seen some personal trainers lie about their background and experience. And a few years ago, I sustained an eight-month-long back injury while working with a supposedly experienced personal trainer at a big box gym.”

exerciseball2. Look for happy clients rather than sheer numbers – Instead of a judging by a packed gym, measure quality by effectiveness and client results. Consider the number of options for getting fit, the personal attention to make it happen, and above all, the return on the investment.

3. Get a Functional Movement Screen™ assessment – A baseline evaluation is a smart way to start a new fitness program. Before Studio South trainers design a custom workout program, they assess their clients’ strengths, weaknesses, balance and mobility with an FMS screening. Used in the NFL and other professional sports leagues, FMS also provides data on how to set up a safe strength training plan.

“I could not believe the improvement in balance and flexibility I gained from the corrective exercises,” says Studio South client Steve Appelbaum. I lost 18 pounds with the recommendations they gave me and 5% body fat in 8 weeks, as well improved the drive of my golf game.”

Whether the motivation for starting a fitness program is to boost strength, tone up or just for fun, Tiffany offers a nudge. “I’m inviting Sarasota folks to Studio South for a complementary one-week trial in May 2013.”

- Courtesy of PRWeb

To Brace Or Not To Brace

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joggingBeing an athlete carries with it the risk that an injury is one play away.

And for years, athletes, doctors and trainers have been coming up with new methods to help prevent injuries form occurring in the first place.

Prophylactic bracing is one of many things experts have come up with to help the athlete stay in the game, but do they work?

“Injuries are a part of all sports,” said Dr. Stephen Karam, PT, DPT with KORT Physical Therapy in the Chevy Chase area of Lexington. “We want to look at ways to keep (athletes) safely on the field, and bracing and taping has always been an option.”

And while fans will see many players sporting braces for the knee and ankles, there are mixed results when it comes to the research, Karam said.

“The purpose of those braces are to prevent ACL, MCL, LCL and even meniscus injuries,” he said. “The most current research that we have out shows that we don’t really have anything definitive that shows it limits those injuries from occurring. There are mixed results from the research, and in fact, there’s even a couple online articles that shows there are more injuries to the extremity, possibly the foot, ankle or leg in some of the people that wear those braces.”

According to a fact sheet from KORT, in a 2010 issue of the Journal of Sports Health, Salata et al conducted a review of six articles that studied the use of knee braces in football and injury prevention.

The review suggested that there may be limited protection of the medial collateral ligament and there was no evidence that wearing the knee braces prevented anterior cruciate ligament or meniscus injuries.

“Other articles will say that these braces may prevent some of the MCL injuries, and that would be to the mechanism of the force — which way the force is coming from, and it may help to prevent that kind of injury from occurring,” Karam said. “We can confidently say that it does not necessarily prevent ACL injuries from occurring to the rotary force that occurs from the ACL injury.”

Karam said a high percentage of injuries to the ACL usually result from an internal rotation of the tibia bone, and not the result of a contact injury.

There are other prophylactic bracing devices that may help an athlete, Karam said.

Ankle braces are popular for high-school and college basketball players, he said.

“The great debate is to wear a brace or not wear a brace, or to even have your ankle taped,” Karam said. “What we know for sure is wearing a brace, like a figure-8 lace-up brace, or getting your ankle taped is by far better than nothing as far as prophylactic bracing.”

Karam said studies show that taping up an ankle usually is effective for about 30 minutes.

“It kind of loosens up in the shoe or on the foot, so part of its protective property may change a little by halftime,” Karam said. “I personally look at lace-up braces as the best mechanism of preventing an ankle-sprain injury, and it does do a pretty good job of that versus nothing at all.”

With the mixed bag when it comes to the many studies, Karam said one thing is clear when it comes to the use of bracing and taping.

“For the most part, we know it doesn’t hurt the knee,” he said. “There’s only been one article that says it may cause other injuries, but we know that’s not fairly consistent, so the cost of what we know is the value of the player being on the field is; the budgets are so high that they can absorb the cost.”

To read the full press release…..Click here

- Courtesy of PRWeb

How To Pick The Best Style Of Yoga For What You’re Trying To Accomplish

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By Shawn Tremaine

yogaposeYoga has been around for a long time.

Historic Sanskrit texts have it dated back to the 3rd millennium B.C. with the first formal “guide” to the yogic philosophy, the “Yoga Sutras of Patanjali” dating to around the 2nd century A.D. With a history like that, it’s hard to argue the practice’s efficacy and positive effects on human health and wellbeing.

The idea behind yoga is to unite the mental, physical and spiritual through the “asanas”, or yogic positions. As practitioners make their way through a series of exercises, “oneness”, or what many people refer to as “yogic bliss” is achieved rendering peace of mind, body and spirit.

The yoga practice strengthens the muscles as it stretches them, unlike a standard weight workout which strengthens through contraction. As greater flexibility is realized, ligaments and tendons begin to loosen up, bringing lubrication to the joints. Additionally, the body’s glandular systems are stimulated, which is said to make the body’s many functions run more smoothly.

The practice is cheap and convenient. You can do yoga in your home and, with a good book or DVD, learn the positions easily, though experts recommend you attend at least one class in a hands-on environment, with a teacher, at the outset of your practice to ensure you’re doing things correctly.

There are several different types of yoga to choose from. Let us examine some so you can choose the style that best fits your needs.

Hatha

The most popular form of yoga here in the west is called Hatha. This is considered a basic practice, where beginners tend to flourish. It’s slow, deliberate, and emphasizes the basic positions.

Iyengar

Iyengar yoga is concerned, primarily, with bodily alignment. The poses are held longer than Hatha, through which greater stretching is achieved and, it is assumed, the body returns to its natural “aligned’ positioning. This is a good practice for people who are out of shape or with some form of limited mobility.

Kundalini

Kundalini yoga is a fascinating practice that is said to bring the energy from the base of the spine up through the rest of the body’s energy points or “chakras”. There is heavy emphasis on the breath or “prana”.

Championed by those of the Sikh faith, this practice is thought to be one of the most “spiritual” forms of yoga. Highly recommended for those who need to strengthen their immune systems or rid themselves of negative habits such as reliance upon drugs or alcohol.

Acroyoga

A newer form of yoga is Acroyoga. Do you have friends with whom to practice yoga? Acroyoga is a 2- or 3-person form of yoga, which has one person on the bottom (the base) another person on top (the flyer), and a third person watching and making sure all goes well (the spotter), though the poses may be done without a spotter for those more experienced in the practice.

The flyer is propped up on the base’s legs and poses performed in this way. One form of this practice even brings in non-yogic acrobatics and Thai massage. Acroyoga, like myriad other forms of modern yoga, is recommended for those who have already mastered some other, more basic form of the practice.

One of the best ways to tell if a style is right for you is to try it out! Many yoga studios will offer a first class free or for reduced charged, so you can get an idea of what it’s like.

- Shawn Tremaine is a personal trainer and health and fitness writer, and has reviewed yoga classes in NYC. In his spare time he coaches his sons soccer team, helping everyone learn the fundamentals.

Finding Balance (Video From The CDD)

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More than one third of U.S. adults are obese. Weight gain occurs when you consume more calories than your body uses. Reaching and maintaining a healthy weight will help you prevent and control many diseases and conditions. The key is FINDING A BALANCE in your lifestyle that includes healthy eating and regular physical activity.

CDC Video Player. Flash Player 9 is required.
CDC Video Player.
Flash Player 9 is required.

- Courtesy of The CDC

The Role Model In You – Roxanne Lee, Entrepreneur

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Role Model

The Role Model In You
Today’s Guest – Roxanne Lee

1. Your name, title, and age? What do you do (or did you do) for a living?

Roxanne Lee, Entrepreneur, 32.

2. Who was the person that inspired you as a child to eat healthy and stay fit? What was their relationship to you?

I do not remember her name, but she was a counselor at my elementary school who took an interest in my eating habits. I was nine or ten years old and she offered to share some of her food while waiting for my mother to pick me up, but I took a look at her tupperware filled with elbow noodles and chopped vegetables and made a face. I was a very finicky eater because I was accustomed to eating fast food like McDonalds and KFC, so her homemade pasta salad with vegetables was not appealing. In retrospect she was trying to look out for me, but I did not realize it at the time.

3. What did they do to inspire you?

After I declined her kind offer, she gave me the usual speech about starving children in third world countries, but I brushed her off because I knew that my mother would arrive soon with McDonalds, or a slice of pizza, etc. I grew up eating cheap takeout because it was convenient, and I did not complain because I loved eating junk food. It was not until I was around thirteen or fourteen when I realized that my counselor tried to do an intervention, and honestly I felt embarrassed for having turned down her kind offer those many years earlier. I began taking matters into my own hands by buying grocery and making my own meals, which seemed counterproductive at first because cooking healthy meals is more expensive than cheap takeout, as well as time consuming, but I instantly started feeling more energetic, happier, healthier, slept better at night, and started doing better in school. It was at that point that I actually understood what it meant to eat healthily.

4. How did their lesson change your life?

Absolutely, her words have stuck with me throughout the years. I wish there was some way I could contact her and let her know that even though I did not appreciate her intervention at the time, she set into motion a life changing experience.

5. Do you convey their message to kids in your life presently?

I occasionally interact with kids at catered events through work who exhibit the same finicky behavior that I did, especially when it comes to vegetables. I think that kids are used to being coerced into eating things that they dislike, so I take another approach by trying to compromise. For example, a kid recently bypassed the glazed carrots that were available to guests, so I ran to the kitchen and asked the Chef for some raw baby carrots, which the kid snapped up right away. Also I volunteer with the local food bank mobile market to redistribute fresh fruits and vegetables to under-served communities, and the kids who attend these mobile markets with their parents are usually wide eyed and curious. I remember one specific mobile market where we had acorn squash available, and many of the kids had never seen acorn squash before, so I felt like we were playing a game of 20 questions because they wanted to know where it came from, what it tastes like, how to cook it, etc. I think that kids have a natural curiosity for healthy food, but bad experiences dictate their reluctance to eat right and try new things. A good example is Brussels sprouts, which can be amazing if done right.

6. What would be your main message to children today to lead healthy lifestyles?

Try to create an interactive experience with your food, and perhaps take the matter of food preparation into your own hands. It could be a fun time to experiment and play with your food while spending quality time with friends and family. If you have a backyard, grow some veggies and herbs. If you don’t have a backyard, research into local community gardens and cooperatives. Once kids become more involved in the kitchen, they will inadvertently learn about science, history, and culture, all while exercising math skills, which could be a great gateway into open communication in the household and connecting to local communities. Also I would advise kids to exercise regularly, join a sports team, hike, ride a bike, whatever gets them out of the house.

7. Do you have a web site you would like to promote….web address only?

http://Table103.com

Good Sports Celebrates 10-year Anniversary With Major Milestone

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boyssportsIn the past decade, more than 500,000 kids have hit the country’s fields and courts with donated uniforms, shoes, balls and other equipment, thanks to Good Sports, a Massachusetts-based nonprofit dedicated to partnering with manufacturers to provide youth with sporting goods. Now, the organization is celebrating the donation of $8.8 million in sports and fitness equipment over 10 years, as well as more than a half-million kids outfitted for physical activity.

An inaugural donation of 500 basketballs from Spalding, donated to local Boston-area sports organizations, kicked the program off in 2003. Since then, Good Sports has expanded from Massachusetts to 41 states across the country, serving youth in 22 diverse sports – from volleyball to boating, soccer to gymnastics. To date, the nonprofit has helped more than 1,000 youth sports teams, leagues and clubs, channeling donated sports equipment from top-of-the-line manufacturers to organizations in need. As a result, 69 percent of recipient organizations reported serving more youth, while 68 percent dropped participation costs for families; 64 percent started new athletic programs.

Melissa Harper and Christy Keswick, the organization’s executive duo and members of the founding team behind Good Sports, believe all kids deserve the chance to play, and receive the vast health and social benefits of regular activity, regardless of where they live and family income. Looking ahead, Harper and Keswick hope to build on the nonprofit’s impressive first decade of growth, as they believe at least five million more kids need help getting on the field.

“Physical activity is critical for child development, not only physically but academically and emotionally,” Good Sports CEO Melissa Harper said. “Kids from advantaged backgrounds should not be the only ones to benefit from sports and fitness. All kids should have the opportunity to play, and we are committed to making that a reality.”

Good Sports’ success stems from its mutually-beneficial partnership model, which since inception has included 114 relationships with sporting goods manufacturers and corporations. Partners benefit from channeling donation requests through Good Sports, generating a strong return on investment, in addition to the positive marketing and public relations benefits. Equipment partners, like New Balance, Easton-Bell Sports, Reebok and Wilson, further benefit through significant operational efficiencies gained through a donation partnership with the organization, as it allows them to easily shed surplus products.

Good Sports also collaborates with numerous corporate partners, including several Fortune 500 companies. Professional athletes and teams also partner to deliver donations and serve as role models; pro partners include Will Middlebrooks of the Boston Red Sox, Rob Gronkowski of the New England Patriots, Carl Landry of the Golden State Warriors and Corey Wooten of the Chicago Bears, as well as pro sports teams, including the Boston Celtics, Atlanta Falcons, Chicago Bulls and Philadelphia Eagles.

Good Sports’ model works because all parties recognize the pressing need to support American sports and fitness programs. Children benefit from constructive outlets and physical activity, and today’s kids are in dire need of healthy opportunities. One in three American children are overweight or obese, a number that has more than tripled since 1980, even as fitness and athletic opportunities decline, particularly in urban areas. The 2008 U.S. Physical Activity Guidelines for Americans recommends at least one hour of daily activity for youth, but research shows only 42 percent of children between 6 and 11, and only 8 percent of teens, accomplish this. In fact, more than 50 percent of kids stop playing sports by 12 years old. Good Sports serves youth up to 18 years old in diverse communities – from 16,000 kids at a popular Boston community center to small teams in Iowa farmland – in a cohesive, passionate effort to counteract these negative and unhealthy trends.

- Courtesy of PRWeb

Five Fitness Tips For Teenagers

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teensThe lives of teenagers are often filled to the brim. Juggling school, work, post-high school plans, family life, dating, friends and studying doesn’t leave much time for other activities; but physical fitness is extremely important. Since one out of three kids in the United States is considered overweight or obese, health and wellness of teens is a topic that can’t be ignored. Not only will participating in fitness activities help teens maintain a healthy weight, it also combats stress and depression, boosts energy levels and builds confidence.

The Austin sports medicine doctors at Medicine in Motion have compiled a list of five tips for teenagers who are beginning to pursue a physically fit lifestyle:

1. Start small. All worthy accomplishments take time to achieve, and so does physical fitness. When teenagers begin, they shouldn’t expect massive results to happen overnight. Steady marked improvements are normal, however, when teens set reasonable goals and stick to their workout schedules. Setting smaller goals will allow participants to regularly meet and celebrate their achievements, reducing the likelihood of discouragement when larger goals aren’t rapidly attained.

2. Eat healthy. A lot of people, young and old, think that exercise is free pass to eat whatever they please. The most physically fit people know, however, that fitness is a whole body experience, including food consumption. People who start healthy eating habits in their teens are more likely to maintain those habits when they’re older, giving them a life-long fitness advantage. A few suggestions include: eat a daily healthy breakfast, cut down on processed foods, enjoy an endless amount of raw fruits and vegetables, consume lean proteins, and eat smaller meals five to six times per day.

3. Hydrate properly. The human body is, on average, made up of over 50% water. It’s an essential ingredient under normal circumstances, but when exercise and increased perspiration is involved, hydrating is even more essential. Not only should a person drink water throughout their regular day, they should also stay reasonably hydrated during their workout. Remember that when thirst occurs, a person is already dehydrated, so keep a glass or bottle of water handy at all times.

4. Don’t skip on sleep. Teen bodies are still in flux, growing and changing – this requires a lot of sleep. When adding exercise into the mix, the body needs even more rest so it can properly repair and rebuild muscles. Teenagers should strive for at least eight hours of quality sleep every night.

5. Partner up. It’s easy to get discouraged and overwhelmed when tackling a new challenge like physical fitness, so find a friend, classmate or family member to join in the activity. Not only does the buddy system make the routines more enjoyable, partners have the advantage of being able to assist one another during difficult exercises and ensuring that both are keeping proper form to avoid injury.

- Courtesy of PRWeb