Health-and-Fitness online information.

Need to lose a little ab flab? Rather than drugs, doctors generally recommend lifestyle changes, specifically, exercise in tandem with a diet low in fat and high in fiber. Now researchers at Tufts University are saying the same prescription works for HIV-related abdominal obesity.

The pounds in question aren't caused by Oreo orgies. A significant number of people with HIV develop a metabolic disorder known as lipodystrophy, in which the body redistributes fat deposits from the face and limbs to the waist and upper back. The causes of and treatment for lipodystrophy are unclear, but, like run-of-the-mill weight gain, it can put patients at higher risk for arteriosclerosis, hypertension and diabetes.

The study followed one patient who, during 30 months of antiretroviral therapy, gained 30 pounds mostly around the waist while losing weight in his arms and legs. After four months of diet and exercise, the subject lost 14 pounds. Total body fat &dined 28 percent, while visceral body fat--the fat around the organs most associated with health problems--dropped 52 percent. The improvements were generally maintained after one year.

"This report is the first to show that diet and exercise are capable of reversing much of the metabolic and body-composition changes seen in lipodystrophy," says study author Ronenn Roubenoff, M.D. "Until specific treatment is available, an exercise program combined with a moderate-fat, low-glycemic-index, high-fiber diet should be considered."

`How Can I Sure That My New Baby Doesn't A Victim Of SIDS?'

SUDDEN INFANT DEATH SYNDROME

Q Two months ago, I had my first child, who appears to be healthy and content. My husband and I try to do everything by the book, but because I'm a first-time mother, I worry a lot, especially about Sudden Infant Death Syndrome (SIDS). How can I make sure my new baby doesn't become a victim of SIDS? E.M., Detroit

Sudden Infant Death Syndrome, the most common cause of death in infants between 2 weeks and 1 year of age, is the sudden, unexpected death of an apparently healthy baby. The cause of SIDS is unknown, doctors say, but it victimizes 3 of every 2,000 infants, almost always when the infants are sleeping.

A Studies indicate that SIDS, which is 2.4 times greater among African-Americans than Whites, is more common among babies who sleep on their stomach than in those who sleep on their back or side. Medical officials say there is a risk that infants may suffocate if placed face down on soft bedding, such as a blanket or a soft foam mattress. They also recommend that no one should smoke in a house where there is a baby.

Researchers say that if all babies slept on their backs perhaps 70 percent of SIDS cases could be prevented. Even so, there is the continuing popular thought among many people--including some day-care providers--that babies sleep better on their stomach. If parents have to leave their infants in the care of others who may be putting their babies to sleep, they are strongly urged to give clear, explicit instructions to baby-sitters and relatives regarding how the infant should be positioned when they lay them down.

PREVENTING LYME DISEASE

Q We live in a wooded area, and with warmer weather coming, we will be spending more time outside. Although we've never had the problem, I'm concerned about Lyme disease that can come from infected ticks. What can we do to avoid the disease, and how does it affect the body? K.G., Hartford, Conn.

A Lyme disease is the country's most common tick-related ailment and has appeared in 47 states, especially those in the Northeast, California and the Midwest. It usually occurs in the summer and early fall, most often in children and young adults who live in wooded areas.

The initial stages of the disease (which if left untreated can cause arthritis and heart problems) is usually marked by an irritating skin rash that is often associated with flulike symptoms--including fatigue, headache, fever and joint and muscle aches.

Standard preventive measures include using tick repellent, wearing long-sleeved shirts and tucking long pants into socks or boots before going into tick-infested areas. The Food and Drug Administration has approved the first vaccine against Lyme disease for use in people 15 to 70 years old. But three injections of the vaccine over a year's time are required for full immunity.

They start showing up every year around February at the physical therapy and sports clinics. By early spring, they're arriving en masse, with pulled muscles, aching knees, and shin splints. They are the newly active legions who have declared New Year's resolutions to get in shape or to return to old passions like bicycling or running. Unfortunately, too many of them don't listen to, much less understand, their own bodies. As a result, they end up with injuries that sideline them for a while, or worse, convince them to quit altogether.

"Experienced athletes might know their bodies pretty well, but its something that's difficult for people who are just starting out," said Thomas Minton, a USA Cycling coach and physical therapist at Mission Rehab and Sports Clinic. Minton and other experts say knowing your body and understanding its limits can be as important as having the discipline and drive to push yourself in new ways. They recommend paying attention to how your body feels, easing into new activities, and learning the right way to chase new pursuits, preferably with some professional advice. Do that, and you're more likely to have an injury-free year and stick with your activity, they said.

To follow this path, one should first recognize the difference between good old-fashioned soreness and potentially harmful pain.

"Good" pain tends to be evenly distributed, or symmetrical, and not concentrated in one spot or one side of your body, Minton said. He described the difference as a "general burn versus a sharp pain." Sore arms might be acceptable after an upper body workout, for example, but not a stabbing sensation beneath one shoulder. Rest days can be vital in preventing a little soreness from into an injury, he said. Overall, good physical activity should actually give you more energy; chronic exhaustion may be a sign you're pushing too hard, or may signal a deeper health issue.

Unfortunately, many people throw themselves into a sport or exercise regimen with a kind of all-or-nothing gusto. Instead, they should ease into one with patience and determination.

"People decide they're going to go for it and undo ten years worth of sitting around in one week," said Kathie Campbell Beldon, owner of the Pilates studio Asheville Body Works and also a physical therapist. "It just doesn't work that way." Start off easy by scheduling two or three easy workouts in the first couple of weeks, with restdays in between. During this time, you will build a good foundation for a successful year, but also learn to listen to messages from your body.

After those initial sessions, which body parts develop aches or soreness? Heavy biceps may be a sign of a good upper body workout, for example, but lower back pain may signal poor form during the workout. Good form makes, a difference in so many activities--a straight back here, a good stride there, for example. Bad form can be a prescription for pain. But other than aches after the fact, how does one know whether they've got good form?

Check yourself in a mirror at home or have a friend observe Better yet, consult an expert who is already well-versed in the body language of a particular endeavor. Countless yoga and Pilates DVDs will no doubt be sold in these early months of the year, but a television can't tell you whether or not you're doing a pose correctly, Beldon said. A yoga or Pilates instructor can make minor adjustments to your form. As the instructor does so, note how your body feels before and after the adjustment. The more you note these differences, the clearer they will become.

National Physical Fitness and Sports Month encourages individuals and organizations to promote fitness activities and programs. Popularly known as "May Month," it was established by the President's Council on Physical Fitness and Sports. Below is this year's proclamation by the president of the United States celebrating this event. For more information visit www.fitness.gov or www.presidentschallenge.org.

For 50 years, the President's Council on Physical Fitness and Sports has helped individuals, schools, communities, businesses, and organizations promote healthy lifestyles. During this year's National Physical Fitness and Sports Month, we celebrate the council's 50th anniversary and underscore our nation's strong commitment to health, physical activity and fitness.

President Dwight D. Eisenhower founded the President's Council on Youth Fitness in 1956 to encourage America's youth to make fitness a priority. He wrote that year, "Our young people must be physically as well as mentally and spiritually prepared for American citizenship." The council later became the President's Council on Physical Fitness and Sports, including people of all ages and abilities and promoting fitness through sports and games.

Today, the council continues to play an important role in promoting fitness and healthy living in America. My Healthier US Initiative provides simple steps to help citizens live longer and better lives, and millions of young people and adults have participated in the President's Challenge awards program. The council's Web site, fitness.gov, has information about these programs and other ways Americans can improve their health through physical activity. By exercising regularly and maintaining healthy eating habits, individuals can feel better and reduce their risk of chronic health conditions like obesity, diabetes, heart disease and cancer. An active lifestyle also creates opportunities for friends and family to spend time together and enjoy various forms of exercise, such as biking, hiking and team sports. The medical benefits, increased self-confidence and stress reduction that can come from athletic activity help contribute to a healthier, more productive nation.

I urge children, teens and all Americans to make time every day for exercise and to encourage family, friends and neighbors to live healthier lives by participating in physical fitness activities. As President Kennedy said at the 1961 Youth Fitness Conference, "We do not want in the United States a nation of spectators. We want a nation of participants in the vigorous life."

NOW, THEREFORE, I, GEORGE W. BUSH, president of the United States of America, by virtue of the authority vested in me by the Constitution and laws of the United States, do hereby proclaim May 2006 as National Physical Fitness and Sports Month. I call upon the people of the United States to make daily exercise a priority. I encourage individuals, community organizations and schools to celebrate with physical and athletic activities and to work toward the great national goal of an active, fit America.

How some of the busiest people in show business, politics and sports stay healthy and fit

FOR most of us, there are not enough hours to get everything done. Work. Home. School. Kids. By the end of the day, you're looking for the bed, and staying fit becomes the last thing you worry about. But if America's best minds, men and women who run media empires, medical associations, make our laws and manage chart-climbing singing careers, can find a few minutes a day to do something healthy, so can you.

We asked some of your favorite celebrities and politicians what they do to stay in shape despite a very busy work schedule. And their answers ranged from the high-energy to the calm and simplistic.

Oprah Winfrey, talk-show host, chairman and CEO of Harpo Inc., and all-around media mogul, meditates and practices yoga. After discovering the exercise technique, she dedicated an entire show to yoga, complete with renowned yogi Rodney Lee and a live studio demonstration. Winfrey now loves yoga so much she started a company-sponsored yoga class each week, giving employees the chance to relax, tone up and destress. "When I discover something good, I love sharing it with everybody," Winfrey says. "And I love yoga so much that I brought it to work. Harpo has a class every week."

For Tyrese, the 22-year-old singer whose sophomore album, 2000 Watts, is climbing the Billboard charts, running is the key, even if it isn't that often. Touring and promoting the new album has cut the singer's exercise routine from three to five times a week with a trainer to once, maybe twice a week.

Still, the former MTV "veejay" known for his rippling abs and topnotch physique says that running gives him a chance to get away and relieve stress. "I just get it in when I can," Tyrese says. "When I feel it, I stop."

Running is also an exercising staple of Dr. Rodney Hood, president of the National Medical Association. Dr. Hood, 55, has a 3.5-mile route that he runs with his wife, Robyn, an interior designer, whenever he's home in Washington, D.C. But with his busy schedule, running may amount to only one or two days a week. "Well, this year as president, usually every week I'm traveling," Dr. Hood says. "I'm here in my office for the first time in 10 days. Sometimes I'm not here at all. I'm usually on the road."

To combat the stress and fatigue of such a hectic schedule, the NMA president meditates twice a day for 15 to 20 minutes. He says he started meditating about 10 years ago, using a combination of breathing and relaxation techniques to keep him more attentive and less agitated during the day. "I think when I go without it, I notice it," he says. "I tend to want to drink more coffee. I get tired easy. It just makes it easier to get through the day. I feel much more at peace, much more attuned with what I'm doing."

Dr. Hood says his diet also plays an important part in staying healthy amid the ruckus. He eats multiple servings of fruits and vegetables and very little red meat. His inspiration is that of any father's: his daughter, Ariannah. The 8-year-old became a vegetarian two years ago after Hood hired a vegetarian babysitter. Since then, Ariannah has eaten chicken and fish only on rare occasions. "But she has never gone back and touched any red meat," Dr. Hood says. "Most of the time, she'll just eat vegetables. And this is totally on her own."

With a schedule that can change on a moment's notice and constant meetings with heads of state, Congresswoman Donna M. Christian-Christensen (delegate-Virgin Islands), chairperson of the Congressional Black Caucus' Health Braintrust, stays in shape by eating healthy and walking every day. On some days, it's all she has time to do. "In terms of going to a gym, I'm really not consistent with it," she says. "But what I do during my workday is make sure I go out of my way to put in extra walking and not scrimping by riding on the capitol's train between buildings."

And how does one deal with that stressful a life? Prayer and spirituality. "When things get really crazy, I think turning to God and prayer is what really

helps me get through it," the congresswoman says. "And in thinking about walking, I would say that the best walk I do is the walk into church on Sunday morning."

Kelly Price, who is still knocking people flat with her second album, Mirror, Mirror, enjoys playing basketball with her family and working out to aerobic videotapes. But she found a new love in weightlifting in order to tone up her physique. "It's killing me, but I enjoy it," Price says. "I like the way it makes me feel. It makes me feel strong, different from the way I feel after an aerobics program." The weight training and the basketball practice will come in handy. Price will participate in a celebrity charity basketball tournament in July, hosted by fellow singers, N'Sync. "I'm trying to get myself in shape. I gotta brush up on my skills."

With the advancements of digital cable, video systems and computers it's not surprising that so few are getting enough exercise these days. By high school graduation, most children will have spent more time watching television than they have in the classroom.

Television can entertain, inform and keep children occupied when they are alone, but it can also influence them in negative ways. According to the U.S. Surgeon General David Satcher, television plays a role in 12.5 percent of children being obese. When obesity plays a role in children's lives, it can put them in a category for higher risk of diabetes, heart disease and high blood pressure.

Success is not guaranteed nor is it easy, but physical activity/ exercise for most children can lead to fewer health problems and give them more self-confidence. The summer months are approaching, and what better time to start getting fit then during the warm sunny days ahead.

Since 1983, May has been observed as National Physical Fitness and Sports Month, sponsored annually by the President's Council on Physical Fitness and Sports. This observance is designed to make the public aware of the benefits to a lifelong program of regular moderate physical activity as prescribed by the Surgeon General's Report on Physical Activity and Health.

Summer activities/sports to get children fit

- Soccer: Take a chance by throwing on some cleats and shin guards and taking to the field. This highly active game will get children playing with others, increasing the ability to work well in a team environment.

- Bike riding: The all time favorite for many children. Children can ride bikes with friends and family members along the sidewalks in their neighborhood or an areas permitted by their parents. Don't forget the proper safety equipment such as helmets, knee and elbow pads.

- Swimming: Grab your bath towel and your favorite bathing suit and head to the beach, your friend's pool or the community poolhouse. Splashing around will provide a full-body workout and a relief from the soaring summer temperatures. If you don't know how to swim, ask your parents to sign you up for swimming lessons at your nearby YMCA, recreation center or local high school pool.

Physical fitness tips for parents

- Encourage your children to be active on a regular basis. Become physically active role models.

- Set limits on the amount of time your children spend watching television and playing video or computer games.

- Plan and participate in family activities that include physical activity such as walking or bicycling together.

People all around the world contact me to ask about my training habits, my drive, and my formula for success. Recently, I was asked to explain the best way to achieve a hard, muscular look.

Mike writes:

Dear Kevin,

I like to think that I'm pretty focused when it comes to my training and diet regimen. Yet, I'm still having trouble obtaining that lean, hard muscular look. It's tough maintaining my motivation when I'm not seeing the sort of results I'm striving for. You have a reputation for making radical improvements in your physique in short periods of time. How are you able to transform so fast?

Sincerely,

Mike C., Ft. Worth, Texas

Dear Mike,

It's true I've been fortunate in making quick transformations. If I had to pinpoint the most important aspects of my game, it would have to be consistent effort combined with all out Hard Core Intensity. It can be a real drain on your morale when you don't see and feel results fast (believe it or not I can relate). Sometimes it's a matter of changing your diet, or adding a new twist to your routine, but most often it's really about breaking through boundaries and pushing your training to new limits. It can be a constant struggle to find new ways to release that Hard Core Intensity you have inside!

Recently, I've been working hard to change my physique from what I needed as a bodybuilder, to meet the demands of my fitness and acting career. This requires me to appear harder and more cut than ever. I needed to crank up that Hard Core Intensity I know will give me the physique I need to look great on the big screen. That's when a friend told me about the incredible results he'd been experiencing using a new training gel called HFR[TM]. He explained that unlike pills, HFR has a patent pending Nitric Oxide delivery system that targets specific muscle groups, and best of all, it worked with the VERY FIRST USE! Now I won't train without it. Immediately after putting it on you'll feel what I like to call Phase One, a slight cooling effect. As the powerful formula starts to work, the intense warming sensation of Phase Two starts to hit, and you know you're ready to train. Minutes into your routine you'll feel the skin tightening around your muscles and to say you'll appear more vascular than ever would be an understatement! That's when Phase Three kicks in full effect with one of the most INTENSE muscle pumps you'll ever feel. What's really amazing is that all 3 phases occur literally within about 5 minutes from your initial application.

With HFR, I warm up faster, I'm able to avoid injury better, and I'm able to train more efficiently so I can recover faster, guaranteeing that I'm ready for my next training session quicker than ever.

And because it works consistently, I get the Hard Core Intensity I need to make every training session count! Basically, HFR gives athletes that Hard Core advantage they need to ramp up the intensity necessary to break through plateaus and reach their training goals. I know that it has motivated me to work out harder and more often. Most importantly, I have a new found Hard Core Intensity and I'm seeing changes in my physique faster than ever before. I do caution you though. HFR is intense, so be ready to train with INTENSITY.

Researchers at the Mayo Clinic measured the movements and body postures of 20 sedentary people: half were lean, half obese. They discovered that the obese out sat the lean by more than two hours a day, thus conserving about 350 calories. Ten days of this behavior could produce a weight gain of one pound.

Thinking that the overweight sat still because they were fat, researchers put them on a weight-loss diet for two months while the lean individuals were over fed. Even after losing 16 pounds, the obese sat just as much as ever. After gaining 8 pounds, the lean fidgeted as much as they always had.

Researchers reached two conclusions: Obesity occurs when energy intake exceeds energy expenditure, and any activity is better than just sitting around.

A couple of new books exercise opportunities wherever you are:

* The Anytime, Anywhere Exercise Book, by Joan Price and Lawrence Kassman (Adams Media Corp., 2003; $10), gives you ideas for squeezing exercise into any free moment.

* The White House Workout, by Andrew Flach and Rosemarie Alfieri (Hatherleigh Press, 2003; $18), was inspired by President George W. Bush's Healthier U.S. Initiative (heck, he's busy and travels a lot). It includes strength training; run, walk and jog programs; healthy recipes; and more. All proceeds benefit The President's Council on Physical Fitness and Sports.

I want to say thanks for all the helpful info that you always provide in your mag. However, is there a reason why none of the men chosen for the cover is ever black? Everyone is white! Also, I think it's okay if all the cover models don't have six-packs. I'm a 46-year-old African American, and let's just say I don't have my six-pack together yet.

MEN'S FITNESS does not discriminate on the basis of skin color (see our July 2003 and November 2002 covers), but six-packs have been our bread and butter for a long time (pun obviously intended). By the way, starting with next month's issue, our covers--and the rest of the magazine--will have a very different look.

How can my community become a Fitness City?

That is the question each park and recreation director should ask him/herself. I asked myself that question after attending a fitness conference in Indianapolis in 1980.

The conference was hosted by the National Recreation and Park Association and the President's Council on Physical Fitness. The audience was comprised of health professionals, recreational personnel, and physical educators at the academic level. At the close of the conference, I was confident that Geneseo, Illinois, had the potential to become a Fitness City.

I reported my findings to the Park District Board. Robert Cherry, board president, instructed me to devise a Fitness Master Plan for the community. Cherry had a great deal of experience with sports and fitness, having served as both director and chairman of the board of the National Sporting Goods Association in 1982 and '83. He knew about the health and fitness movement, and he wanted our community to position itself as a front-runner.

I proceeded to develop the following master plan, which was comprised of five basic steps.

The first step was to compile a list of all related fitness and wellness programs our agency currently offered.

Next came investigating our agency's ability to incorporate health and fitness into direct services (i.e., Was our mission statement for the department, city, and agency, related to fitness principles and the health and well-being of the community, being served?)

The third step involved documenting our agency's support, collaboration, or facilitation with other community resources for the promotion of health and fitness (i.e., What was our agency's philosophy in partnerships within the community?)

Step four was observing our agency's performance as a community catalyst or facilitator for educating the public about community efforts and coalitions.

The final step was considering what means our agency had taken to network and outreach with others in our community (i.e., uniqueness of public information and how we established our partners in this process).

After developing these five steps, the plan was implemented by constructing year-round facilities, partnerships, and networking.

In 1983 the community recreation center was built; two years later an indoor aquatics facility was added. From that, we were able to offer year-round recreational programming. That piqued everyone's interest in health and fitness and the benefits of physical fitness.

We partnered with senior citizens who were working to develop their own center. We also convinced the nonprofit daycare/preschool facility to partner with us and operate under our roof. The daycare accommodates 200 children, all of whom are able to utilize the center's programs and facilities. The hospital was going to construct a new wing for health-related rehabilitation purposes but instead partnered with us, gaining accessibility to our indoor pool.

Finally, communicating messages regarding healthy lifestyles through a network of media outlets was a priority for the Geneseo Community Park District. The district provided messages to inform, educate, and build awareness regarding the benefits of healthy recreation.

Building a Fitness City takes time, determination, and dedication, but anything can happen with the right mixture of people and programs. Begin today to determine if your community can, indeed, become a Fitness City.

The President's Council on Physical Fitness and Sports compares exercising the human body to fine tuning a car's engine. Just as auto mechanics have computerized tools enabling them to better diagnose what's occurring under the hood, we also have tools to monitor our body mechanics and help us achieve maximum results from our fitness programs. A new tool on the market is the Mio[TM] Sport, a heart-rate monitor worn on the wrist.

Users enter their age, gender, weight and resting heart rate and the Mio[TM] reports the user's heart rate, percentage of maximum heart rate, how quickly heart rate returns to resting rate and burned calories. All this is achieved by simply placing two fingers on the wrist monitor. The Mio[TM] also acts as a watch, alarm clock, stopwatch and is water resistant to 10 meters. Mio[TM] owners can also visit www.gophysical.com to chart their progress, keep a personal diary, access a personal trainer, create fitness reminders, receive a fitness newsletter and personalize their weight-management programs.

We'll skip the long-winded adventure babble about "living the life you've always imagined." The bottom line is we're entering the most mentally and physically challenging season of the year. Hit one of these intense spots, and beat the insanity of winter to the punch.

Hike Out of HELL

A climb up 6,288-foot Mount Washington in winter offers technical mountaineering conditions--ice, snow, rock, possible whiteouts, the world's highest-recorded winds--minus the life-threatening dangers of thin air. That's good news if you're a beginner to the sport, but bad news if you plan to write a tell-all book about your harrowing experiences afterward.

The Eastern Mountain Sports Climbing School in North Conway, New Hampshire (800-310-4504, emsclimb.com), leads one-day expeditions up the mountain--New England's tallest--with basic instruction on rope travel, ice-ax self-arrest, and the use of crampons along the way. Cost is $210 per person.

South Teton, Wyoming The Northwest Couloir of this jagged 12,514-foot peak makes for perhaps the easiest climb in the Tetons. It's a great place to learn for the less experienced. Exum Mountain Guides (307-733-2297, exumguides.com) provides one-on-one instruction and guide service for $325.

Lassen Peak, California During a two-day course that ends with an ascent of this 10,457-foot volcanic peak in Northern California, students of Sierra Wilderness Seminars learn the fundamentals of mountaineering: rope travel, snow camping, using an ice ax, and avalanche safety (888-797-6867, swsmtns.com). $450.

Race a Face

Sure, snowmobiles are loud, exhaust-emitting gas guzzlers, but crunchy pedal-power types still give you reason to love 'em because hard-packed snowmobile tracks make for the perfect winter mountain-biking surface. Equipped with studded tires on the wheels and some good maps, bikers have limitless options in many northern climes. In Vermont, for instance, there are more than 5,000 miles of snowmobile trails that meander among the Green Mountains. One popular thigh-screaming ride is up the steep mountain pass that divides Smuggler's Notch and Stowe ski resorts by Mount Mansfield, the state's highest peak. For more information, talk to the folks at the Skirack (800-882-4530, skirack.com) in Burlington. They provide all the information and equipment you need for winter riding in the area.

OR GO HERE

Boulder, Colorado A local favorite in the winter is the seven-mile one-way East Boulder Trail in town, which meanders through farmland and beside hilly pine groves. Full Cycle (303-440-7771) has the lowdown on all the area's best rides.

Fairbanks, Alaska Just about any of the town's streets in the winter is suitable for snow riding, but the Fairbanks Cycle Club (fairbankscycleclub.org) knows the most scenic routes and leads tours every Sunday morning. One of the favorites is the rugged 15-mile O'Connor Creek/Moose Mountain loop, which follows mountain roads through the woods and varies in elevation by 1,400 feet.

Shoe a Horizon

Anyone who thinks snowshoeing is only for spazzes who can't ski has never broken fresh tracks in the wilderness at 9,000 feet on snow deep enough to bury an elk. True, snowshoeing technique is a lot easier to learn than skiing--just take a step forward and you've got it. But the sport is about escaping to places where chairlifts can't go. (Did we mention it's a hell of a cardio workout?) To experience snowshoeing at its purest, head to the northwest shore of Lake Tahoe and on to the Pacific Crest Trail near the Squaw Valley resort. This exposed 13-mile ridge-top trek offers expansive views of the lake and the surrounding Sierras and some of the freest powder in North America. Along the way, you can picture what the Donner Party experienced--minus the cannibalism thing--as the route starts in the Donner Pass. (The Back Country in Truckee, 888-625-8444, provides maps and rents snowshoes.)

OR GO HERE

Jackson, New Hampshire At the foot of the Presidential Range, cruise spectacular views and 90 miles of trails. The Jackson Ski Touring Foundation (603-383-9355, jacksonxc.org) rents snowshoes.

Hayward, Wisconsin It's got an impressive network of challenging wooded trails that crisscross the lake-filled countryside. Outdoor Ventures in town (715-634-4447, outdoorventureshayward.com) supplies equipment and will tell you where to go.

Surf the Sky

Winter has Its advantages in warm beach locales, too: The season's strong, consistent winds make for prime kiteboarding weather. Kiteboarding is a kind of high-speed combination of windsurfing, wake boarding, and parasailing--and it burns a lot more calories than just reading a John Grisham novel on the sand. Perhaps the top place to learn is among the waist-deep shallows between South Padre Island and mainland Texas. The breezes there are fairly steady, and the land shields the wide channel from excessively high surf. South Padre Island Kiteboarding school (956-z45-8343, southpadreislandkiteboarding.com) offers supervised lessons and rentals (one-half day is $225; a four-day program is $1,400).

Whether you've been a parent for a month or decade, the demands of raising children can derail even the best of exercise programs. But here's how some moms and dads are staying fit even with their hectic schedules.

It can happen to the most dedicated of exercisers once they become parents. Fitness moves far down their priority list amid the whirlwind of diaper changes, pediatrician appointments, home improvement projects and, eventually, PTA meetings. Yet somehow there are parents who manage to work out. What's their secret?

It's a matter of planning and creativity--and determination. If you decide you're ready to fit exercise into your life, you can. Tricks that other parents have found to get in their workouts can help you map out your own plan and stick to it.

Before You Break a Sweat

Putting pen to paper about your exercise plan can be a big motivator. As Laurel Davis, a mother of three, says, "It has helped me to make a plan, write it down, and follow it." Start with a list of short- and long-term goals. Be realistic; looking like Cindy Crawford or Ben Affleck should not be one of your goals! A realistic short-term goal: I will walk three times this week for 30 minutes. A realistic long-term goal: I will lose 10 pounds by my high-school reunion next fall. In addition to goals, list the benefits you'll gain through regular exercise: better sleep, more energy, and being a healthy role model for your children, for example.

Consider potential stumbling blocks and what you will do if they arise. Having a backup plan will keep you from getting sidetracked or making excuses. What if the weather is so bad you can't get out for your usual run, or the baby-sitter cancels on you? Plan to pop an exercise video into the VCR or jump rope in the family room. Are you too rushed in the morning to remember to pack your workout clothes? Always keep a packed gym bag in the trunk of your car, suggests Ben Kwock, a health club program coordinator and certified personal trainer. You have no one to watch your children during a scheduled fitness activity? With a little planning, you can sometimes take the kids along. Teresa Garrett brings her two children to her indoor soccer games when her husband isn't available to take care of them. Her teammates watch them when she's playing.

Do some brainstorming to pick what type of exercise you'll do. Think back to the activities you enjoyed as a child. Ask yourself whether you would rather be inside or outdoors when you exercise, and whether you would rather be alone or with others. Choose activities that meet these needs. Do you want your exercise time to be a period of personal reflection? Walking or swimming would be good choices. Do you want to concentrate on the activity? Racquet sports or kick boxing might work. Do you want to socialize? Consider playing volleyball, soccer, or basketball with an adult league. Let your instincts guide you to fun and fulfilling activities.

Fitting It In

When you have picked your activities, figure out how you are going to squeeze them into your schedule. Many parents find that working out in the morning is optimal. "Make your exercise the very first thing you do in the morning," says Liz Owen-Brune, a part-time graphic designer and mother of two. When you exercise early you don't have to take the time for a second shower, and you avoid the possibility of other activities getting in the way. If morning doesn't work for you, how about during your baby's naptime, your lunch hour, or immediately after work?

Look for ways to sneak in exercise throughout your day. You should accumulate 30 minutes of moderately intense physical activity, but it's OK to do it in several mini-workouts, such as one brisk 15-minute walk on your lunch break and another after dinner. Angela Harrington, a stay-at-home mother of three children, who is back to her prepregnancy size, is on the lookout for exercise opportunities. "Walk to the store, to the library, to the school, to the park ... anywhere ... instead of taking the car," she says. Do sit-ups during television commercials. Get off the bus a few blocks early. Take the stairs. Whenever you can fit a miniworkout into your day, jump (literally!) at the chance.

If you can't set aside time solely for exercise, then combine activities. Walk around the track while your kids have soccer practice; read or watch TV while you work out on an exercise bike, or power-walk the mall between purchases.

What to Do With the Kids

Most parents exercise when their children are at school or day care or when their spouse can watch the children. Busy single mom Anne Dilenschneider--she's a pastor, a writer, and a teacher--walks a trail near her home when her children go to school. "I just head out after the school bus comes," she says. "It's my major reflection time as well as exercise time." Another option is to trade off baby-sitting with a neighborhood parent so each of you can get in a workout.

Another alternative is to combine workouts with family time (see "Great Workouts With Kids" at right for more ideas). If you have a baby, walk with her in a back- or front-pack or push her in a stroller. Run or skate while your children ride their bikes alongside. If you start exercising with your youngsters when they are little, you're not just being a good role model; you're also laying the groundwork for them to be your workout partners later on.

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