The Dar sisters of Palolo Valley are like three peas in a pod when it comes to fitness.

The Filipina-Pakistani beauties, two of whom dabble in modeling, were brought up to appreciate working up a good sweat.

"My dad would always take me, my sisters and brother (Rahman, now 15) to play tennis or swim after school in elementary," said Yasmin, 21. "Then when we got older, he encouraged us to find a sport that we enjoy and to join a team."

So growing up, Yasmin pursued swimming; middle sister Mariam, 20, excelled in cross country and track; and youngest sister, Shaiyanne, 18, fell in love with tae kwon do.

While the sisters have their own favorite sports and exercises, they always make time to work out together.

"We all love to hike," said Shaiyanne.

The Dars especially like hiking "off trails" in Makapu'u, Maunawili and Kailua, as well as going to the beach and surfing together.

Doing something active with a group of friends or family members is great motivation to exercise, Mariam said.

"It's always easier to go out and get active when you have other people around you because they help build energy," Mariam said.

The sisters are grateful to have such a close relationship and a common interest in outdoor activities.

"I love hanging out with my friends, but my sisters are the best," Yasmin said. "(Hiking or going to the beach) with them makes it 10 times more fun."

YASMIN'S FITNESS PROGRAM

When and why I started working out: "I have been physically active since I could remember. ... I fell in love with the water the moment I learned how to swim, which was when I was 6 years old. I joined a competitive swim team, Hawai'i Swim Club, in intermediate and swam for 'Aiea High School during my high school years. In college I swam leisurely and did a lot of other outdoor activities, like surfing and hiking."

Workout habits: "At the gym (about four times a week), I warm up with 20 to 30 minutes of cardio (on the) stair master or the elliptical (machine). I love using the medicine ball to work out with because I can feel my core getting a workout. Usually I start up with concentrated crunches. Then I work out my biceps and triceps using free weights or the bar. I use the machines to work out my upper and lower back. Then after working with the weights, I go back to the treadmill and speed walk on an incline for 30 minutes."

Good foods: "Oatmeal with soy milk, peanut butter with honey on whole-wheat bread, raw almonds, fresh veggies, dark chocolate, homemade food and misoyaki butterfish."

Bad foods: "French fries with ice cream from McDonald's, a majority of my favorite Filipino desserts, cupcakes, Godiva's Dark Chocolate Decadence and pizza."

Biggest motivator: "That energized feeling you get throughout your body after a good workout — I crave that feeling."

What saves my sanity: "Anytime I am stressed out and feel like the whole world is against me, I turn my cell phone off, leave my house and either take a swim in the ocean or go to my little clandestine spot to soak up the beautiful surroundings. The feeling is so sublime because I believe that the ocean has powerful healing effects, which washes away all of my negative energy."

Next challenge: "I would love to go to Maui and hike up Haleakala or even go to Africa to hike up Kilimanjaro, of course, with my family and friends."

Advice for those in the same boat: "Even though you lead a busy life, there should always be room for some type of physical activity. Whether it be playing tennis, surfing, gardening or walking the dog, being active does improve your life in a positive and healthy way."

MARIAM'S FITNESS PROGRAM

When and why I started working out: "I've been working out since I was a kid, and I love it. Seeing the results kept me motivated enough to keep on an active lifestyle."

Workout habits: "I spend at least 1 to 2 hours every other day working out. Whether it be surfing, swimming or running, I make sure I get a good sweat from it."

Good foods: "Carrots, cucumbers, fruit health shakes and almonds."

Bad foods: "Strawberry cheesecake ice cream and chocolate chip cookies."

Biggest motivator: "The Victoria's Secret catalog. Those girls have mean abs!"

What saves my sanity: "Drawing is one of my outlets that I can always turn to when stress gets the better of me. That, or going on ridiculously long walks."

Next challenge: "I'm probably going to get back into swimming more often. It's therapeutic."

Advice for those in the same boat: "Get off the Internet and do outdoor activities. Not only is it fun, but you get a great workout as well."

SHAIYANNE'S FITNESS PROGRAM

When and why I started working out: "I started in the 5th grade when I joined a tae kwon do team. I did it mostly to have fun."

Workout habits: "Doing everyday things ... like playing with my puppy and going to the beach keeps me active. I'll be taking a yoga class next semester in school, though, so that should be awesome.

Good foods: "My mom's food."

Bad foods: "Anything with mystery meat."

Biggest motivator: "Daydreaming about the day my 25th high school reunion comes around and everyone is a little extra chunky, (saying), 'Daaaaang, Shaiyanne, you're still skinny?' Just kidding. But that does give me some motivation to stay in shape."

What saves my sanity: The ocean, listening to music and watching seasons 1, 2 and 3 of "The O.C."

Next challenge: "Getting into business school and graduating without gaining the infamous '15 pounds' that all students fear in college."

Advice for those in the same boat: "Don't waste time brooding in front of a mirror. Being in shape and healthy is very important, but don't strain your life away obsessing over looking 'perfect.' Redefine the world's perception of 'that perfect body' through self-confidence and showing that you're comfortable in your own skin. THAT is when everyone will start noticing you."

Reach Zenaida Serrano at zserrano@honoluluadvertiser.com.