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Stressful times...

BP

Both

Feet

End of Summer

Celebrating getting older and better and not just old

Olympians Who Defy the Odds

More on "Fit & Fat"

Better to Be Fat and Fit Than Skinny and Unfit

By TARA PARKER-POPE

Published: August 18, 2008
The New York Times

Often, a visit to the doctor’s office starts with a weigh-in. But is a person’s weight really a reliable indicator of overall health?

Increasingly, medical research is showing that it isn’t. Despite concerns about an obesity epidemic, there is growing evidence that our obsession about weight as a primary measure of health may be misguided.

Last week a report in The Archives of Internal Medicine compared weight and cardiovascular risk factors among a representative sample of more than 5,400 adults. The data suggest that half of overweight people and one-third of obese people are “metabolically healthy.” That means that despite their excess pounds, many overweight and obese adults have healthy levels of “good” cholesterol, blood pressure, blood glucose and other risks for heart disease.

At the same time, about one out of four slim people — those who fall into the “healthy” weight range — actually have at least two cardiovascular risk factors typically associated with obesity, the study showed.

To be sure, being overweight or obese is linked with numerous health problems, and even in the most recent research, obese people were more likely to have two or more cardiovascular risk factors than slim people. But researchers say it is the proportion of overweight and obese people who are metabolically healthy that is so surprising.

“We use ‘overweight’ almost indiscriminately sometimes,” said MaryFran Sowers, a co-author of the study and professor of epidemiology at the University of Michigan. “But there is lots of individual variation within that, and we need to be cognizant of that as we think about what our health messages should be.”

The data follow a report last fall from researchers at the Centers for Disease Control and Prevention and the National Cancer Institute showing that overweight people appear to have longer life expectancies than so-called normal weight adults.

But many people resist the notion that people who are overweight or obese can be healthy. Several prominent health researchers have criticized the findings from the C.D.C. researchers as misleading, noting that mortality statistics don’t reflect the poor quality of life and suffering obesity can cause. And on the Internet, various blog posters, including readers of the Times’s Well blog, have argued that the data are deceptive, masking the fact that far more overweight and obese people are at higher cardiovascular risk than thin people.

Part of the problem may be our skewed perception of what it means to be overweight. Typically, a person is judged to be of normal weight based on body mass index, or B.M.I., which measures weight relative to height. A normal B.M.I. ranges from 18.5 to 25. Once B.M.I. reaches 25, a person is viewed as overweight. Thirty or higher is considered obese.

“People get confused by the words and the mental image they get,” said Katherine Flegal, senior research scientist at the C.D.C.’s National Center for Health Statistics. “People may think, ‘How could it be that a person who is so huge wouldn’t have health problems?’ But people with B.M.I.’s of 25 are pretty unremarkable.”

Several studies from researchers at the Cooper Institute in Dallas have shown that fitness — determined by how a person performs on a treadmill — is a far better indicator of health than body mass index. In several studies, the researchers have shown that people who are fat but can still keep up on treadmill tests have much lower heart risk than people who are slim and unfit.

In December, a study in The Journal of the American Medical Association looked at death rates among 2,600 adults 60 and older over 12 years. Notably, death rates among the overweight, those with a B.M.I. of 25 to 30, were slightly lower than in normal weight adults. Death rates were highest among those with a B.M.I. of 35 or more.

But the most striking finding was that fitness level, regardless of body mass index, was the strongest predictor of mortality risk. Those with the lowest level of fitness, as measured on treadmill tests, were four times as likely to die during the 12-year study than those with the highest level of fitness. Even those who had just a minimal level of fitness had half the risk of dying compared with those who were least fit.

During the test, the treadmill moved at a brisk walking pace as the grade increased each minute. In the study, it didn’t take much to qualify as fit. For men, it meant staying on the treadmill at least 8 minutes; for women, 5.5 minutes. The people who fell below those levels, whether fat or thin, were at highest risk.

The results were adjusted to control for age, smoking and underlying heart problems and still showed that fitness, not weight, was most important in predicting mortality risk.

Stephen Blair, a co-author of the study and a professor at the Arnold School of Public Health at the University of South Carolina, said the lesson he took from the study was that instead of focusing only on weight loss, doctors should be talking to all patients about the value of physical activity, regardless of body size.

“Why is it such a stretch of the imagination,” he said, “to consider that someone overweight or obese might actually be healthy and fit?”

See ya' in 2 weeks...

????

The Overflowing American Dinner Plate

The New York Times is reporting, that according to the Department of Agriculture, the average Americans' weekly consumption of food has grown by almost two pounds in the last thirty years - WOW!

Concurrently, according to the Centers for Disease Control, the number of obese adults between the ages of 20 and 74 has more than doubled during the same period.

To read the article go to: The Overflowing American Dinner Plate

Vacation

Exercise is Key to Keeping Weight Off

Ramp Up Your Workouts to Shed Pounds, Keep Them Off, Study Shows

By Kelley Colihan
WebMD
Reviewed by Louise Chang, MD

July 28, 2008 -- How much do you have to work out in order to lose weight and keep it off? The answer is hotly debated among people who study weight loss.

A new study says that obese and overweight women need to cut calories and exercise 275 minutes a week more than their baseline physical activity -- or at least 55 minutes a day, five days a week to lose weight and keep it off.

The research was led by John M. Jakicic, PhD, of the University of Pittsburgh, and colleagues.

They tracked 201 overweight and obese women over a two-year period; 170 women completed the study.

At the start, all of the participants were sedentary. They were randomly assigned to one of four groups based on how much and how intensely they exercised and how many calories they burned.

The participants were told to eat or drink no more than 1,200 to 1,500 calories a day. Researchers tracked them by talking to them on the phone and having face-to-face talks.

Participants were encouraged to spread the exercise out over five days during a week, done in at least 10-minute chunks. The women were given treadmills to use at home and taught to monitor their own heart rates.

At the end of the two-year study, women who had lost 10% or more of their initial body weight reported that they had done more physical activity compared with those who did not lose as much weight.

After six months, women in all four groups had lost an average of 8% to 10% of their initial body weight. But the hard part was keeping that weight off. Most of them regained the weight.

Nearly 25% of the participants managed to keep 10% or more of their original body weight off over the two years.

But, those women who exercised about 275 minutes a week more over their baseline activity levels were the biggest losers.

They also got the most support, completing the most telephone calls from researchers, and said they participated in more eating behaviors recommended for weight control than those who gained the weight back.

Those who lost and kept off the weight also increased their leisure time physical activity, doing things like taking the stairs and moving about more at home and work.

A couple of limitations the study authors note are that diet alone was not included as one of the options and that the participants themselves reported what physical activity they did and how well they did it.

The study authors conclude that a relatively high level of physical activity is needed to lose weight and keep it off.

These results are likely to add fuel to the debate over how much is needed to lose pounds and keep them from creeping back.

General recommendations are for 30 minutes a day, or 150 minutes a week, of moderately intense activity most days of the week. But the debate rages on over a magic formula for sustaining weight loss.

Food Safety

TODAY

TR follow-up

Intense Exercise Curbs Metabolic Syndrome

Any Exercise Is Good, but to Really Make a Difference, Try Aerobic Interval Training

By Miranda Hitti
WebMD
Reviewed by Elizabeth Klodas, MD, FACC

July 7, 2008 -- Metabolic syndrome, which makes diabetes and heart disease more likely, may have met its match in exercise -- especially when it gets intense.

People with metabolic syndrome have at least three of the following traits:

• Large waist circumference

• Low levels of HDL ("good") cholesterol

• High levels of triglycerides (a type of blood fat)

• Elevated blood pressure

• Elevated glucose (blood sugar) levels after fasting

Research has already shown that moderate exercise can help curb those risk factors.

Now, a new study from Norway shows that aerobic interval training -- in which people push their heart rate almost to its limits briefly, followed by a more moderate pace, several times during a workout -- may be even better at reining in metabolic syndrome.

"Guidelines calling for 30 minutes of exercise of moderate intensity may be too general" for people with metabolic syndrome, researcher Arnt Erik Tjonna, MSc, of the Norwegian University of Science and Technology in Trondheim, Norway, says in an American Heart Association news release.

Intense Exercise

The new study included 32 adults with metabolic syndrome. They were assigned to one of three groups: aerobic interval training, continuous moderate exercise, or no exercise.

For four months, the patients in the exercise groups walked or ran "uphill" on a treadmill for about 40-50 minutes, three times a week, while wearing heart rate monitors.

After warming up, the patients in the interval training group walked or ran for four minutes at 90% of their maximum heart rate, slowed down to 70% of their maximum heart rate for three minutes, and then repeated that cycle several times.

The patients in the continuous moderate exercise group worked out steadily at 70% of their maximum heart rate throughout each session. Session duration was adjusted between the two groups to ensure similar calorie expenditures.

Harder Exercise, Bigger Improvement

As expected, metabolic syndrome didn't budge in the no-exercise group, but both exercise groups got healthier.

Although both exercise groups lost the same amount of weight, the interval training group showed more improvements in how their bodies handled blood sugar and responded to insulin, a hormone that controls blood sugar. Also, HDL ("good") cholesterol increased by about 25% in the interval training group, but not at all in the other groups.

Larger studies are needed to confirm the findings, but "high-intensity exercise training programs may yield more favorable results than programs with low to moderate intensities," Tjonna's team writes in the advance online edition of Circulation.

Happy 4th of July!

Research

?

Childhood Obesity, exercise and addiction

T.R.

Heart

Quest

Fit and Fat?

A new study questions ''Fit but Fat'' theory

(AP) -- New research challenges the notion that you can be fat and fit, finding that being active can lower but not eliminate heart risks faced by heavy women.

Heart disease risk was 54 percent higher in overweight active women than for normal-weight active women.

"It doesn't take away the risk entirely. Weight still matters," said Dr. Martha Gulati, a heart specialist at Northwestern Memorial Hospital.

Previous research has gone back and forth on whether exercise or weight has a greater influence on heart disease risks.

The new study involving nearly 39,000 women helps sort out the combined effects of physical activity and body mass on women's chances of developing heart disease, said Gulati, who wasn't involved in the research.

The study by Harvard-affiliated researchers appears in Monday's Archives of Internal Medicine.

Participants were women aged 54 on average who filled out a questionnaire at the study's start detailing their height, weight and amount of weekly physical activity in the past year, including walking, jogging, bicycling and swimming. They were then tracked for about 11 years. Overall 948 women developed heart disease.

Women were considered active if they followed government-recommended guidelines and got at least 30 minutes of moderate activity most days of the week, including brisk walking or jogging. Women who got less exercise than that were considered inactive.

Weight was evaluated by body mass index: A BMI between 25 and 29 is considered overweight, while obese is 30 and higher.

Compared with normal-weight active women, the risk for developing heart disease was 54 percent higher in overweight active women and 87 percent higher in obese active women. By contrast, it was 88 percent higher in overweight inactive women; and 2½ times greater in obese inactive women.

About two in five U.S. women at age 50 will eventually develop heart attacks or other cardiovascular problems. Excess weight can raise those odds in many ways, including by increasing blood pressure and risks for diabetes, and by worsening cholesterol. Exercise counteracts all three.

"It is reassuring to see that physical activity really does make an impact," said lead author Dr. Amy Weinstein of Boston's Beth Israel Deaconess Medical Center. However, she added, "If you're overweight or obese, you can't really get back to that lower risk entirely with just physical activity alone."

University of South Carolina obesity expert Steven Blair, a leading proponent of the "fit and fat" theory, said the study is limited by relying on women's self-reporting their activity levels. That method is not as reliable as a more objective fitness evaluation including exercise treadmill tests, Blair said. These tests include heart-rate measures to see how the heart responds to and tolerates exercise.

In Blair's research, overweight people deemed "fit" by treadmill tests did not face increased risks of dying from heart disease.

Dr. Laura Concannon, who specializes in treating overweight patients at Chicago's Advocate Illinois Masonic Medical Center, said the study's message that exercise can help reduce health risks isn't new, but it's important.

"Anything that can motivate the public is useful because heart disease is becoming a bigger and bigger problem as levels of obesity increase," Concannon said.

Heat & dehydration

Summer Time in the City

Being Well

The New York Times recently published a special section, titled “A Guided Tour of Your Body.” It is full of very good and practical information on how to keep your body healthy, and well for many years to come. I am recommending it to all of my subscribers and anyone else interested in taking care of their bodies, and minds as they age.

Go to: www.nytimes.com/interactive/2008/05/13/health/20080513_WELLGUIDE.html

The President's Challenge

WASHINGTON (AP) -- If you didn't get a Presidential Physical Fitness Award in school, the government is giving you another chance to prove you're in shape.


An adult fitness test is being introduced Wednesday by the President's Council on Physical Fitness and Sports. It will incorporate several of the exercises that millions of students undertake each year as they aim for a certificate signed by the president.

"What were trying to do is inspire and motivate Americans to move their bodies more," said Melissa Johnson, executive director of the council.

The test involves three basic components: aerobic fitness, muscular strength and flexibility. The test is for people 18 and older who are in good health. It was inspired by scores of baby boomers who kept asking council members whether there was a fitness test available today that was similar to the ones they took as students, Johnson said.

The aerobic component of the tests consists of a one-mile walk or 1.5-mile run. The run is not recommended for those who don't run for at least 20 minutes, three times a week.

Push-ups and half sit-ups make up the strength test. The push-ups are done until failure. The sit-ups are done for one minute.

A stretching exercise called the "sit-and-reach" is used to measure flexibility.

The scores from all four of the fitness tests can be entered online. Other information, such as age, gender, height and weight are also part of the equation.

You won't get a presidential certificate, but the results will then show where you rank among people of the same age. For example, if someone scores in the 75th percentile for push-ups, that means 75 percent of the scores fall below your score.

The fitness test incorporates height and weight to give participants their body mass index. Generally, a BMI score above 25 equates to being overweight. However, for people who do exercise a lot, the BMI score can be high because of their extra muscle mass, not because they have too much fat.

The test will allow people to easily record a baseline that they can work from through their exercise routine.

"The point is to do consistent, regular physical activity and these are good check-in points to see how fit people are," Johnson said.

To take the test go to: www.adultfitnesstest.org

Right...

I hope you had a nice weekend...

Tax Day!

Did you pay your taxes today?

I know, I know... But, like it or not, our government wants our money so they can spend it in all of the ways that you and I appreciate the most...

Having said that, what I like about Tax Day (what's to like you ask?) is it reminds me that summer will be here soon. And that if I haven't been consistent, and focused, about my workouts and my diet, now is the time to start.

So just a little reminder that it's going to get "hot," so get Motivated and get Fit: NOW!

Breakfast is truly the most important meal of the day...

Go To: Motivated and Fit and find out why

Researchers from Duke University, Johns Hopkins University, and the Kaiser Permanente Center for Health Research have conducted a study that shows that regular and long-term contact with a weight-loss counselor is the most effective way for overweight and obese individuals to lose weight, and to maintain that weight loss over a long period of time.

The individuals who participated in the Weight Loss Maintenance (WLM) trial were successful at losing an average of 18 pounds after six months.

The most successful of the participants-those who lost 9 pounds or more-were then split-up into three groups. The first group had monthly personal contact with a weight-loss counselor. The second group used a Web-based weight maintenance program. And the third group was responsible for maintaining their weight loss on their own.

After 30 months, almost all of the participants had gained back some of their weight. But, the most successful of the three groups were those that had regular contact with a weight-loss counselor. On average, that group gained back about 8 pounds as compared with the other two groups, who gained back on average about 12 pounds. Which means that the first group was able to lose 10 pounds and keep it off for over two years.

While 10 pounds may not seem like a lot, even moderate weight loss for an overweight or an obese individual can have major health benefits, including: a reduced risk of diabetes, a decrease in blood pressure, and may improve an individuals risk factors for cardiovascular disease.

As a personal trainer, and a father, I found this success story very inspirational....

Dad loses 30 pounds, climbs Kilimanjaro with teen daughter

By Jackie Adams
CNN

From the outside, Bill McGahan looked like he lived a pretty good life.
He had a great marriage, four beautiful children and a great job in real estate. But the truth of the matter was, he weighed 225 pounds, and he felt horrible.

McGahan, who was in his mid-40s, was extremely overweight. He could barely fit into his clothes; he snored loudly and didn't have the energy to play with his then 12-year-old daughter and 8-year-old triplets.

Bad eating habits, alcohol and a sedentary lifestyle had caught up with McGahan, who said he began to realize he could no longer eat the way he used to in college.

"I was on the see-food diet: What you see is what you eat," said McGahan. "Tons of carbs, pasta, pizza, steak, fries ... all the good stuff."

McGahan knew he needed to change his eating and exercise habits, but he wasn't getting the results he wanted at the gym. There also was something more important than losing weight -- he wanted to be healthy enough to play baseball and spend quality time with his kids.

He hated working out, so instead of focusing on diet and fitness -- he decided to set another goal.

"Fathers who are in their mid-40s sometimes struggle to find things to do with their seventh-grade daughters," said McGahan. "They're just not interested in the same stuff."

McGahan and his daughter started searching the Internet for something they could do together. After scouring dozens of Web sites, they finally settled on an unusual plan -- to climb Mount Kilimanjaro in Tanzania.

"To me that was a great thing because it gave my workouts and my running a purpose," said McGahan. My objective was to get to the top of the mountain and get to the top of that mountain with her ... and have a good experience doing it."

The goal supercharged him into action. He eliminated greasy, fat-laden food from his diet and began eating more healthy cereals, salads, lean meats and raw vegetables.

The 6-foot-1 father, with the help of his trainer, was able to build up his body strength and increase his endurance which allowed him to run 25-30 miles a week in order to prepare for Mount Kilimanjaro.

All of his hard work and training paid off. In 2006, McGahan and Sara reached the summit of Mount Kilimanjaro, one of the highest peaks on Earth.

"We were 100 yards from the top and we knew we were going to make it," McGahan said. "I put my arm around Sara and said, 'You did it, Sara,' and she said, 'No, Dad. We did it together.' "

McGahan said that was one of the greatest moments of his life.

One of the best parts of the trip was getting to know his daughter, McGahan said. He was impressed with her and inspired by her determination.

So what does Sara, now 14, think about all of this?

"I love my dad," said Sara. "He's really funny and I was glad I took the climb with him."

The father-daughter duo have already set their next goal -- to climb seven summits around the world.

In June, he's climbing Mount Rainer with two high school classmates. One month later, he'll scale Mount Elbrus in Russia with his wife and daughter.

"I want to get to these next couple of mountains and I want to do it with her," said McGahan. "I'm not giving up."

"I love my family more than anything, and I want to make sure I'm around for a long time so we can climb many mountains together..."

Does Caffeine Cause Dehydration?

A review of the research by scientists at the University of Connecticut, and others, does not confirm that long-held belief.

They found, that caffeine consumed in moderate amounts had only a mild diuretic effect on the body. And that there was no significant difference in the amount of urine, and the levels of electrolytes lost by the body, after ingesting caffeinated beverages.

So, does that mean that we can drink as much caffeine as we want?

Absolutely Not!

Caffeine is absorbed through the lining of the stomach, which increases your stomach acid production and may put you at greater risk for developing a stomach ulcer. Caffeine acts as a stimulant for the central nervous system, which can make you hyperactive and restless, alter your heart rate, and may interrupt your sleeping patterns leading to an increase in insomnia. And too much caffeine may increase a pregnant woman’s risk of miscarriage.

Most of us don’t know how much caffeine we consume on a daily basis. Did you know that many over-the-counter medications contain caffeine? Caffeine can also be found in chocolate. And, ever wonder why those very popular “energy” drinks make you feel so good? You guessed it! They are loaded with caffeine and lots and lots of sugar.

So, enjoy a cup or two of coffee with your breakfast in the morning. But, think twice before having another one, or an energy drink before your workout, and try not to eat too much chocolate right before bedtime-try a warm glass of mik instead.


Related Article: Working more, Sleeping less

A recent article in The New York Times asks the question, "Does weight training make you a better athlete?" The article is specifically talking about using weight training to improve upon performance for those who engage in endurance activities, such as running. According to the article, the "jury is still out" on whether weight training does indeed help improve performance.

My experience as a personal trainer who works with clients, who participate in endurance sports, would prove otherwise. I have found-and I am confident that my clients would agree-that weight training does indeed improve upon performance. And that a weight training program, specifically tailored to complement an endurance sport, is most beneficial.

To read the entire article, go to: MotivatedandFit.blogspot.com

The fitness experts quoted in the article, Dr. William S. Kraemer, past president of the National Strength and Conditioning Association, and Dr. Kent Adams, director of the exercise physiology laboratory at California Sate University at Monterey Bay, say that the main problem with weight lifting is that "most people do it all wrong." They recommend, that if you chose to start weight training, it's best if you hire a certified personal trainer. An experienced and certified personal trainer, they say, "can teach you proper technique, can reduce the risk of injury, and can also help people develop programs that meet their specific goals."

From Un-Fit to Fitness Instructor

By Jackie Adams
CNN


Like many young girls, Jennifer Marnell always dreamed that one day she'd become famous.
Jennifer Marnell once maxed out at 300 pounds. She lost 180 pounds and is now a fitness instructor.

Bubbling with personality and quite the ham -- she was no stranger to performing. Marnell loved singing, dancing and acting in local plays while growing up on the outskirts of Atlanta, Georgia.

Even though her family showered her with adoration and unconditional support -- Marnell was hiding something that she was afraid to share with anyone.

Since the age of 8, she struggled with her weight.

"I was the only one in the whole family who was overweight," Marnell recalled. "[They] were always supportive and told me I was beautiful ... I didn't realize how depressed I was because my family loved me no matter what."

But other people weren't so nice. Marnell says classmates and other people teased or ridiculed her about her weight. Instead of talking about her feelings -- she turned to food for comfort.

As she ate to soothe her pain -- Marnell's weight spiraled out of control.

"It got out of control over the years because it became an addiction," said Marnell. "Food didn't talk back to me and didn't tell me no ... I didn't know how to stop and listen to my body."

Working as a nanny at the age of 27, Marnell was 5-foot-tall and weighed 300 pounds.

The wife and mother says a series of embarrassing moments such as not fitting into a restaurant booth, running out of breath while walking and lacking the energy to play ball or skate with her daughter -- took an emotional and physical toll on her health. But the final straw came during a trip to an amusement park with her family.

"We were at Six Flags waiting on a ride and we waited for an hour-and-a-half," said Marnell. "When we got on, I couldn't latch the belts because I was too big and they had to ask me to get off."

Devastated by the incident, Marnell says she broke down in tears and had a heart-to-heart talk with herself. Afraid that she might die before the age of 30, she was tired of being a "fat mom" and wanted to set a good example for her daughter.

After the mental pep-talk, Marnell started her weight loss journey by joining a gym. She started by exercising in the women's-only section and ate a low-fat, low-calorie diet. After a few months, she'd lost 50 pounds. The weight loss boosted her confidence and she decided to try a water aerobics class which was a lot less stressful on her bones and joints.

Over the next two years, Marnell continued taking group fitness classes, hired a personal trainer to get past a plateau and eventually lost 180 pounds.

After reaching her goal weight of 120 pounds, she decided to start a new career. She wanted to use her own weight loss journey as inspiration to help others. So, in October of 2006 she decided she was going to become a fitness instructor. Soon after making her decision, she had her Group Power certification , and shortly thereafter she received her personal training certification from the National Council for Certified Personal Trainers.

One of the most important lessons she's conquered is emotional eating.

"You've got to learn to talk through your problems instead of using food," Marnell says. "An alcoholic can't just have one drink. I will never eat a Snickers bar because that is my one weakness ... the one thing I won't have."

The weight loss has also helped her realize another dream -- being in the limelight.

In January, she was featured on the "Oprah Winfrey Show" and in People Magazine's "Half Their Size" issue and will appear on the game show "Don't Forget the Lyrics" with Wayne Brady. She's also touring the country as a spokesperson for Gold's Gym and has just inked a book deal to tell her weight-loss story.

Marnell says all of the recent attention has been a bit overwhelming but she's enjoying every minute of her new career and life.

"It's made life more exciting," said Marnell. "I still feel like the same person on the inside, I have the same heart. But the outside, it's just enhanced the inside even more."

What advice does she have for other people who want to lose weight?

The toughest part of losing weight, according to Marnell, is staying mentally focused. She recommends taking "baby steps," trying not to do everything at once or focus on how much you have to lose and joining an online support group.

"Learn to accept yourself for who you are," Marnell advises. "It can be done ... it's not going to be easy -- but it can be done."

Exercise = Fountain of Youth

By Caroline Bollinger

WebMD

Is there really a fountain of youth? Yes... It's called exercise.

In study after study, regular workouts have been proven to insulate you from heart disease, cancer, Alzheimer's, stroke, and diabetes. Exercise lowers blood pressure, reduces body fat, raises "good" cholesterol, lowers "bad" cholesterol, improves blood flow, keeps intestines and the colon healthy, and regulates key hormones.

Leading experts on age prevention all agree, that consistent exercise that incorporates cardiovascular training, intense aerobic intervals, yoga, and weight training, is as close as we'll ever get to a "fountain of youth".

So start now and you can turn back the clock... for life.

Taking it to the Next Step with My Trainer

By Jackie Adams
CNN

Hardly a day that goes by that you won't find Tracey Wygal working out at the gym. Tracey Wygal weighed 295 pounds before starting a "clean diet," keeping a food journal and exercising.

The 30-year-old middle-school teacher does cardio exercise, strength trains and follows what she calls a "clean diet."

That's quite a change for a woman who tipped the scales eight years ago at 295 pounds.

Wygal first started gaining weight in her early teens. A fast-food diet and little to no exercise helped her pack on the pounds, and her weight ballooned to over 200 pounds.

"It was my first year out of college, and that number, along with being diagnosed as morbidly obese, was very frightening," remembers Wygal. "I went to several doctors, trying to get them to prescribe a weight-loss pill."

But none of her doctors would give her the quick fix she was looking for. Instead, a physician handed her a 1,600-calorie-a-day diet and told her to start moving.

At first, Wygal was shocked and refused to begin a diet that she thought was too restrictive. Even though her weight was rapidly approaching 300 pounds, she believed she had a pretty good diet and an active lifestyle.

As her weight crept up, Wygal grew more frustrated, and eventually she decided it was time to gain control of her life.

She started by keeping track of her daily calorie intake in a food diary and soon realized that her eating was worse than she thought.

"I was amazed by how many calories I was eating," Wygal said. "The food diary showed me that I really needed to get my food intake under control and helped me maintain my diet realistically."

She also started exercising.

At first, Wygal says, she was too embarrassed to go to a gym, so she bought an elliptical machine and started working out 15 minutes a day in her apartment.

"It was all I could do at first. I didn't give up, though," she said. "Gradually, my endurance improved. After losing about 30 pounds, I decided to join a small gym."

Several months later, Wygal was ready to take the next step. She hired a trainer and began a short strength-training program.

That's when something clicked.

Instead of feeling intimidated, Wygal started to love her workouts and the physical changes taking shape with her body. Ready to take the next step, she joined a larger gym, began researching different workouts and got into weight training.

Over the next three years, she lost 120 pounds and dropped seven dress sizes. Wygal, who's 5 feet 10 inches tall, says the fear of gaining weight motivates her to stick to her diet and exercise regimen because she never wants to look like she did at 295 pounds.

Now comfortable with her weight, which she says fluctuates between 170 and 180 pounds, Wygal works out at least five to six days a week. She says the key to losing weight and keeping it off is being honest about what you eat, writing it down and staying consistent. She wants people to know they can do it, but there are no quick fixes or easy outs -- just hard work.

"It won't happen overnight," Wygal advises. "Know that it will take time but it is worth it in the end."

Jessica Simpson and Her Personal Trainer

Just like many other celebrities, Jessica Simpson has her own personal trainer who helps her stay motivated and fit.

He's an old friend from high school who she hired to create an eating plan and fitness regimen when she was preparing for the filming of the Dukes of Hazzard. He lived with her for three months, and during that time she worked out religiously six days a week. She credits her personal trainer with her transformation from “an adorable blonde, into a rock-hard Daisy Duke”.

Jessica continues to workout with her personal trainer and recommends to anyone who is serious about getting fit, that they hire a professional certified personal trainer to help them achive their goals.