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When people talk about fitness, they are usually talking about three types of fitness. These are stamina, strength and flexibility.

Stamina and endurance

Stamina or endurance refers to the body’s ability to do physical activities for long periods of time.  Aerobic exercises such as walking, running and kicking balls improve stamina.

Strength and power

Physical activities that increase strength are called anaerobic activities. Anaerobic activities aim to increase physical strength, power and muscle capacity, allowing you to perform movements such as jumping and sprinting. Strong muscles also support and stabilize joints (such as ankles, knees, hips, shoulders and backs), reducing the risk of injury.

Resistance training is one way to improve power and strength. Examples are push-ups and using light weights.

Flexibility and suppleness

Flexibility and suppleness refers to your body’s ability to perform its full range of movements without pain or restriction. If tendons and muscles become tight, you are more likely to get injuries such as pulled or strained muscles and joint soreness. Gentle stretching will improve flexibility.

Be careful…

If you find you’re spending too much time exercising or working out in a gym, you could be overdoing it. This can be harmful to your health.

Fitness is not as difficult as alot of people think.  You don’t have to be a star athlete but one thing you have to do is get started.  Start thinking of ways you can get your body moving one step at a time. Walking home from school or work, walking to the store, playing frisbee after dinner, mowing the lawn and walking the dog. You could make money and get healthy at the same time. Why not start mowing the neighbor’s lawn, walking the neighbor’s dogs, etc. The key is to work it into your daily life and most importantly (this is the part the adults have forgotten) HAVE FUN!!

Use your imagination and take your body up one level above what it is now for one month.  After the first month, check to see what worked. Keep what does, toss what doesn’t. Keeping a walking and fitness diary is a good way to figure that out.  It’s your program, it’s your body - you have the power to change whatever you want! If you can focus on the things to add to your life - some food you don’t normally eat and some activities you’ve never tried - and keep it interesting, you are much more likely to stick to it. And, stick to it for life!

We’re awarding 20 kids our exclusive program for FREE! 

To enter: Have your kid(s) prepare a short essay telling us why they want to participate in, and complete, the Fitness And Nutrition Club for Kids program.  Registered parent(s) name(s) and valid email address, must be also included.  (You can REGISTER for FREE by clicking HERE.)  Submissions should be less than 300 words and must be received by November 30, 2009.  No purchase is necessary.

EXTRA POINTS will be awarded when the parent(s) become a ”Fan” of ours on Facebook and follow us on Twitter.  ADDITIONAL POINTS will be awarded if you copy and paste this page to your family & friends and “BCC” us on the email.

WINNERS will be announced by December 14, 2009, and will receive their program that week, in order to prepare for their New Year’s Resolution Start Date at the beginning of January, 2010!

Please send your entry to Contest@FANClubForKids.com

Winners agree to fill in the weekly questions from the Kid Journal & document their progress weekly online.  They’ll announce their progress to the others in their group for accountability and at least twice a week, they’ll need to enter our forum area to share their successes, discuss any struggles they’re experiencing, ask questions, etc.  (All parents MUST commit to supporting their child during the 12 week program.)

At the end of the 12 weeks, we’ll be awarding prizes to the parents of the Scholarship Winners who have completed the full program, which will include 3 Day/2 Night Vacation Accomodations for up to 2 adults & 2 kids, Golf, Spa & Airfare Certificates.

Best Wishes and we look forward to reading your submissions!

Starting a fitness program may all seem like a huge effort at first, but you will be surprised to find that the more you do, the more you feel like doing. Sometimes, the hardest thing is making a start.  Beginning a new activity with a friend can be fun, and can keep you both motivated.  If you’ve been physically inactive for a long while, you may feel that you are not ready to launch into a full on fitness program. This is OK. It is better to start slowly and build up, in fact, it’s recommended to start slow.  Even bodybuilders start out using lighter weights  and build muscle over time.  Marathon runners start with 5K’s before they move on to 10K runs.  Getting fit takes time, don’t be in a hurry to achieve results overnight.

Baby Steps

Just like when you were a baby, you had to crawl before you could walk, you had to walk before you could run.  Nothing is more likely to turn you off than overdoing it and ending up with aches and pains in every muscle (including places where you didn’t even know you had muscles).  This is the mistake that most people make when they first get started and it’s very discouraging.

If you are going to use gym equipment, ask the trainer to design a beginner’s program for you, and make sure they will show you how to do exercises and use equipment properly.  If you have had health problems, you might want to get a check up before starting a new activity.

You don’t have to join a gym to get in shape.  You’ll be surprised to find that some great workout equipment is in right there in your home!

Use steps to do step ups

• Use indoor or outdoor steps.
• Start slowly and get faster.

Use a skipping rope

• A cheap one will do - skip 3 times a day.
• Or skip without a rope while you listen to music with a good beat.

Use the walls

• Put your back against the wall and slide down as you bend your knees, then slide up again. You can do this with a basketball behind your back as well.
• Stand with your side to the wall and walk your fingers up as far as you can, then do the other side.

Use the furniture

• Hold the back of a chair and swing your leg forward and back then swap sides and swing the other one.
• Stick your feet under the sofa and do sit-ups.

Use the floor

• Do push-ups on the floor in your bedroom. Start with a straight back and keep your knees on the floor. You can work your way up to ‘real’ push-ups from the feet later. Remember to keep your hands below your shoulders and lift using the strength in your arms, not wagging your butt up and down!
• Lie on the floor on your back and lift one leg at a time, hold for 5 seconds and lower it back. Keep your knees straight and only lift a little way. Swap legs. You don’t need a gym mat - use a blanket or your doona.
• Bring your knees to your chest and rock forward and back.
• On hands and knees, arch your back like a cat then rock forward onto your hands.

Use stuff in the kitchen

• Use cans from the pantry as weights and hold your arms out straight in line with your shoulders then lower to your sides.

Start with 5 repetitions of these exercises 3 times a week and then increase the repetitions slowly as you become more able, and less stiff in the muscles.

Always warm up by doing stretches, and do cool down stretching too. You will be amazed how much better you feel.

Add more physical activity, especially fun stuff that you can do with friends, and you’ll be fit and feeling great in no time at all!

Any kind of regular physical activity can improve your health, fitness levels, and the way you feel about yourself. Choose activities that you enjoy, you can afford, and can fit in to your current lifestyle. There are lots of different kinds of physical activities to choose from. It is simply a matter of finding what’s right for you.

• Team sports can be a great way of having fun and improving your fitness at the same time. This can be a good way of making new friends.
• Some people prefer to take up individual activities that they can do whenever and however they want, without having to rely on other people or time schedules set by clubs and gyms. Bicycle riding, swimming or walking are some of these types of activities.
• There are many other activities you can do with a friend anytime. Walk together on the beach, a park or through the bush, have a game of golf or tennis, or go swimming. Go roller blading, skate boarding, kick a ball around, or “shoot hoops”.
• There are holidays built around fun activities like skiing or wild adventure type holidays where you take in white water rafting, canoeing, mountain biking and abseiling for example. You can also get involved in these kinds of activities on a one-off basis. Look in your phone book.
• Try your local gym - most local gyms and many community centers offer organized fitness classes. Gyms often have weight equipment where you could try weight training. A word of warning here - your bones need to be fully developed to start training with weights, otherwise you could cause health problems a few years down the track. You should have finished growing before using weights. Get professional advice before starting weight training.
• Community centers often offer activities such as yoga, tai chi and self defense classes.

It is important to do some warm up exercises before you begin any session of sport or physical activity.

• Warming up prepares the body for physical exertion, and reduces the chances of getting cramps or serious injuries.
• Walking, slow running, riding an exercise bike, gentle aerobic movements or dancing are good ways of warming up.

Cooling down properly after exercising will reduce the risk of muscle soreness or stiffness the next day. You can use the same kinds of physical activities that you used to warm up.

Stretches should also be a part of warming up and cooling down afterwards.

• If you watch a lot of sport, either live or on television, you have probably seen athletes stretching and loosening up before taking part in a game or event.
• Serious athletes aren’t willing to risk pain, injury and poor performance by not preparing their bodies for increased activity, and neither should you!

Some people push drugs called steroids, saying they can make you fitter, stronger and faster. Taking steroids is very dangerous and can lead to heart failure and damage to other vital organs, causing premature death.

Steroids can have a big effect on mood (some people get very angry), and can cause bad acne! Many steroids are actually designed for farm animals and racehorses, not people! It is not worth risking your life for slightly bigger muscles or getting that bit faster.

Say NO if you are offered steroids!

Girls aren’t the only ones concerned about their bodies. 

Losing excess fat and regular physical activity is going to make us feel better about ourselves. Losing weight won’t make you smarter, beautiful or popular.

However, you will begin to feel more confident. Your friends will notice. It will reduce our risk for chronic disease and give us more energy to do the things we love!

To join go to www.teenexercise.com - sign up for the free teen fitness newsletter.

Click here for more info on the teen exercise program.