L.A. Laker Girls' Healthy How To's
by Rebecca Vara

Run faster! Jump higher! Punch harder! These cries are all too familiar in teen girls' high-impact fitness world. Sweating and striving to whip your body into shape for tennis or cheerleading season is a must, but doing so along with a well-balanced diet is the trick to faster results. And to give you a head start over the competition, Go-Girl.com took some advice from the L.A. Laker Girls' executive director/TV and movie choreographer, LISA ESTRADA. Here's Estrada's routine for balancing the rigors of working out with the daily demands of the classroom. The secret? Eating and feeling healthy.

Slap on that milk mustache by fueling yourself with 1,300 milligrams of calcium a day. If you want strong and healthy bones to do that basket toss or serve an ace, four 8-ounce glasses of milk are recommended daily

Of course, before you lace up those new Nikes, pay attention to the facts. An online survey conducted by the mustached folks at www.whymilk.com found that 58 percent of teen cheerleaders across the country do not include milk as part of their squads' diets. That means more than half are drinking less than two glasses of milk each day, a no-no, says Estrada.

"When coaching the L.A. Laker Girls, I make sure they understand the benefits of a healthy diet to complement their workouts," explains Estrada, "so I recommend nutrient-packed beverages like milk to help build strong bones and reduce the risk of injury." The key to keeping you energized and able to perform at your best is feeding your body with proper nutrients, she says.

If you want to kick some competitive butt, follow these helpful tips:

• Breakfast is essential for energy. Start the day off right with cereal, milk, and fruit to pack your body with early morning fuel to meet all the demands of your day.

• Eat right on the go. If you need to grab a snack on your way to practice, skip the candy aisle and grab an energy bar with peanut bitter or some yogurt for a power boost.

• Take control and set your own goals. Do you want to stay at the top of your game? Do so by setting goals to challenge and push yourself to the next level.

• Warm up before you work out. Always make time to loosen up your muscles beforehand. Otherwise you may be sitting on the sidelines with an injury.

• Don't trash your body with junk food. Your body is your temple, so treat it with respect. Empty calories, like those from potato chips, can lead to weight gain and an overall unhealthy lifestyle. Chomp on some fruit instead.

• Exercise is important. Even if you're not a sports star, being active helps. Take the stairs or walk to school instead of getting a ride.

• Crash diets will leave your body a wreck. If you're constantly practicing at high levels, a crash diet can seriously jeopardize your performance. Remember, these diets lack calories and carbohydrates, and leave your muscles without the proper amount of nutrients to perform. And you're going to want all the energy you can get to make it to the top!