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From the early high school years teens start to hear about the importance of grades to get into the college of their choice and to be constantly vigilant about succeeding.

teens work jobs after school to either pay for gas or to help parents who may be struggling financially

teen years are a time when many emotional and physical changes are occurring.

teens experience significant psychological, academic and behavioral problems before, during and after their parents' divorce

Some teens, however, experience conflict, arguments, and pressure from their friends and acquaintances

The pressure to conform and fit in can be overwhelming

Many times, teens place undue stress on themselves.

The American Academy of Pediatrics points out that often teens tell themselves that they need to lose weight, get better grades, score more points in the game and prove themselves to their parents

Many teens feel different from their peers and never feel good enough. Self esteem can suffer another blow if they are made to feel inferior, different or are made fun of by others.

It is shocking that one in five 14 and 15 year olds has high blood pressure

They are at risk of developing long-term health effects such as premature heart disease and type 2 diabetes.”

High blood pressure is the leading cause of stroke and a major risk factor for heart disease.

The teens’ elevated cholesterol rates had the greatest increase, accelerating from nine to 16 per cent in six years. “An increase of this magnitude in this age group is astonishing,” says Dr. Abramson. “These risk factor levels will continue to increase and track into adulthood unless we do something now. These children are in grave danger.”

With changing technologies, we to need to exercise our bodies more than our brains

Over 50 per cent of Canadian children between the ages of five and 17 aren’t active enough to support optimal health and development – and over a quarter of our children and youth are overweight or obese.” 

They don’t do any better on the nutrition front: only half get the daily recommended amount of fruit and vegetables.

Using data from Statistics Canada's National Population Health Survey, the researchers tracked 683 Canadian adolescents ages 12-15, who were interviewed twice a year until they were ages 24-27.

This is a critical period, as the changes in physical activity during the transition from late adolescence to early adulthood represents the most dramatic declines in physical activity across a person's life

The study, published in the American Journal of Preventive Medicine, found the rate of decline in physical activity was greater for men than for women, who showed only a modest 1.7 per cent decrease in their overall activity levels

"It may be that girls experience the greatest declines in physical activity earlier in their adolescence

Calculate your BMR (basal metabolic rate).

alculate your activity level. For a week or so, keep an activity journal and use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc.

Keep track of how many calories you eat.

Add it up

Hitting the snooze button Get up 10 minutes early and go for a brisk walk (calories burned: 100)

The same is true for exercise. Just working out because you think you should, won’t keep you going for long. Think about why it is important.

Whatever your reason for exercising, keep it in mind.

Communicate it to a friend.

Write it in a journal.

certainly worth the brief discomfort you may feel during your workout!

Set small goals and challenges

Since my goal was clear and could be achieved quickly, I was able to see it through.

it is fun to challenge yourself to do something new.

Along the same lines, it is nice to do a particular type of workout for a set amount of time. I like to do six or twelve week plans.

Vary your workouts.

It is also helpful to vary the type of exercise you do throughout the week

Remember: Find an exercise you enjoy.

Find something you enjoy and you will have the workout battle much less often.

Be consistent.

easier to exercise on a regular basis than haphazardly.

When you are consistent the body adapts and changes.

workout becomes less tiring and more enjoyable.

Don’t rely on motivation.

important not to fall into the motivation trap. We must be aware of the fact that we will not be motivated every day.

remember our why and choose to workout even when we really don’t feel like it.

encourage you to carve out a little time each day to really get moving.

Just find something you can do consistently and before long you’ll be feeling good!

Partner with a friend,

Subscribe to a fitness magazine or online fitness newsletter.

Create a competition with co-workers or friends.

Change into your workout clothes. Sometimes, it's just a matter of getting dressed that causes the biggest barrier.

Exercise burns calories, increases energy, and improves your health - even in small doses.

Try a new sport or class.

Make a commitment to your dog to go for a long walk at least twice each week.

Look for ways to incorporate activity into your day

Sign up for a race and send in the entry fee

Join a gym

For some, paying for a membership increases the likelihood of compliance

This natural reaction is known as the stress response

But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.

But stress doesn't always happen in response to things that are immediate or that are over quickly.

long-term events, like coping with a divorce or moving to a new neighborhood or school, can cause stress, too.

can produce a lasting, low-level stress that's hard on people.

can wear out the body's reserves, leave a person feeling depleted or overwhelmed

weaken the body's immune system

crammed schedules, not having enough time to rest and relax, and always being on the go

Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload

a feeling of being constantly pressured, hassled, and hurried irritability and moodiness

stomach problems, headaches, or even chest pain

problems sleeping

sadness or depression

Everyone experiences stress a little differently.

Keep Stress Under Control

Take a stand against overscheduling.

Be realistic.

Get a good night's sleep.

Learn to relax.

Treat your body well.

Watch what you're thinking.

Solve the little problems.

Build Your Resilience

They're cool under pressure and able to handle problems as they come up.

Researchers have identified the qualities that make some people seem naturally resilient even when faced with high levels of stress.

Think of change as a challenging and normal part of life.

setbacks and problems as temporary and solvable.

you will succeed if you keep working toward your goals.

Take action to solve problems that crop up.

Build strong relationships

support system and ask for help

Participate regularly

don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.

take the standard crunch and rotate the spine toward one side as you curl off the floor

"It's really important that the twist comes first because then it's the obliques that are actually getting you up."

Burning belly fat requires the well-known formula: using up more calories than you take in.

work the ab muscles

Bent-over Row

Technique

the question is not so much whether the exercise works as how well you execute.

"Done with good technique, all exercises do what they're supposed to do,"

6. Abdominal Crunches

Crunches can be excellent, but if they're not done correctly, with the back arching, they can actually weaken the abdominals," Petersen says.

The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.

Here's how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)