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."