Jillian Michaels and Dr. Sanjay Gupta at a Fit Nation event in St. Paul, MN

Editor's Note:  Four months ago, Dr. Sanjay Gupta began his “Four months till 40” quest to get in the best shape of his life by his 40th birthday, which is today.  Along the way, he checked in with personal fitness trainer Jillian Michaels, who is our guest blogger today. 

By Jillian Michaels
Guest Blogger

Motivation – "a reason for doing something or behaving in some way”. Motivation, it’s one of the most illusive American traits. Many of us can’t get motivated in the first, place let alone stay motivated.

So many of us go through our lives lost. Slogging away at a job we hate, in a body that is unhealthy, living a life that is unhappy. Some of us putting everyone else’s needs above our own. Meeting our “responsibilities” and doing what society tells us we are supposed to. The reason our motivation wavers like a candle dancing in a squall is because we have forgotten how to dream. You see motivation must come from an authentic internal desire to be and have more and we as Americans either don’t feel worth it or don’t feel capable or don’t feel worth it and capable. Sigh…

The way to get motivated and stay motivated is to identify, define, and emotionally connect to your dreams. Your dreams are your eternal motivation. They inspire us to our greatest heights, comfort us through hard times, and bring about the realization of our destiny. They are the first steps towards happiness and success and although dreaming is as natural as breathing, most of us have forgotten how. We are terrified to hope, paralyzed by thoughts of failure, ashamed of our desires and for absolutely no good reason.

Often, when we do get motivated it is a fleeting moment of bravado based in passion, but not practicality. In that moment of daring to try we are frantic for overnight results that will validate our ability to achieve the goal at hand. For this reason we engage in self-destructive behaviors like fasting, yo-yo diets, archaic surgeries where we remove parts of our internal organs. It would seem that nothing is unthinkable when we are in a place of desperation.

Sadly, these types of behaviors have the opposite effect- in some cases resulting in long term damage to our health and subsequently our morale to an even greater degree. Thus begetting the vicious cycle of hopelessness and helplessness that makes our health and happiness elusive.

Here is the good news: You DO have the power to change anything in your life, in any way you choose, at anytime you choose it.

People come to me on “The Biggest Loser” having hit the end of the road. Having tried “everything” imaginable to get healthy they show up weighing 500 pounds, with one foot in the grave. The reason I am able to help them is because I am able to educate them. You see with the proper information you have the ability to make powerful choices that affect positive change. Then, when contestants see results success begets success. Their self image is redefined as a person who CAN achieve and who IS worthy of all the good things this life has to offer. Instead of saying, “Why me? What makes me special? Why do I deserve health, wealth, love, etc?” They leave saying “why not me?”.

If they can achieve this empowered state of mind so can you. Start by writing down your dreams. Then educate yourself on how to achieve them SAFELY and effectively. Take deliberate action with your goals in mind. Then, take stock of your accomplishments and let them feed your self worth and self esteem for when times get tough. Success is a matter of attrition and when you feel your inspiration leaving you, know this: There is an abundance in this world. There are people who are rich, healthy, happy and in love. WHY NOT YOU?

How do you stay motivated?

By Matt Sloane
CNN Medical Producer

There are few things that excite me more in my job than a run of Fit Nation Tour events, and that's exactly what we're kicking off this weekend! It's not the travel so much that I'm excited about, but the opportunity to meet thousands of people who are eager to hear the latest information about obesity, losing weight and healthy living.

I've written these numbers over and over again: 66 percent of Americans are either overweight or obese; 33 percent of children fall into this same category. This is NOT OK! So, we've partnered with the YMCA – a fantastic community organization – to get kids moving again. We've taken a page from the YMCA of Cleveland's book and modified a program called "We Run This City" – where kids run 25 miles of a "marathon" over the course of two months, and run the final 1.2 miles during their city's big marathon. Once they cross the finish line, they receive a medal, a certificate and a sense of confidence – a feeling, that they CAN stay healthy and have fun.

This Sunday, we'll hit the Medtronic Twin Cities Marathon in St. Paul, Minnesota, followed by Chicago on Sunday, October 11. We’ll also be at the Marine Corps Marathon in Washington, D.C., on Sunday, October 25th. If you're in one of these cities, come out and visit! Dr. Sanjay Gupta will be joining us in Minneapolis and Chicago, and he'll be signing advance copies of his new book: “Cheating Death.”

To learn more about the Fit Nation Tour, and for tips and tricks to help you get fit, plus stories of how other people have conquered the battle of the bulge, go to CNN.com/Fitnation.

By Leslie Wade
Producer CNN Medical News

This may sound corny, but I really enjoy spending time with my Mom. In August she turned 80 and could probably beat me in an arm wrestling match - no kidding, and I'm not exactly a weakling.

Jean Wade knows the secrets of healthy aging.

Mom is healthy and strong because she has truly taken care of herself physically, mentally and emotionally. You know all of the nagging you get each time you see your doctor for your annual check up? All the talk about not being a couch potato and eating yummy things like raw broccoli? Well, Mom actually listened and followed instructions.

Having Mom around means the world to me. Being around for your family or loved ones may be a gift worth considering. Here are some of Mom's health secrets, so perhaps we can all make it to 80 and beyond.

Back in the 60s Mom hosted a half hour TV show. One morning she interviewed an exercise instructor who was so impressive, Mom decided it was time to get back in shape. She's been exercising virtually every week since then. Unless she's sick, she gets some sort of weekly exercise: she walks, bikes, takes aerobics classes, swims laps in the pool and hits the ski slopes in the winter. From mid May to late September she rises with the sun and swims in the ocean off the Carolina coast: 400 strokes out from the beach and 400 strokes back, for a total of about 45 minutes. Exercising consistently for more than 45 years has a lot to do with her good posture, strong hand shake and brisk stride, but it's also a key component to her longevity.

We all know the benefits of exercise but let me remind you of a few. Consistent aerobic exercise strengthens the heart and keeps our blood vessels flexible and healthy. Exercise also helps keep cholesterol numbers, as well as blood pressure readings, in the healthy range - all good things when trying to keep heart disease at bay. Exercise is good for brain health, perhaps making us sharper mentally and reducing the risk for dementia and stroke. Exercise helps enhance our moods and may have a positive effect on our sex lives.

Good nutrition is about as important to Mom as exercise. She started cooking at age 13, when her mom went off to work in the factories during World War II, and has never stopped. She reads books about nutrition, has notebooks and cookbooks filled with healthy recipes and subscribes to health newsletters. Even during vacation and holidays, Mom eats a balanced diet with plenty of fruits and vegetables. She eats meat, but not every day, and the cuts are always lean. You rarely find fatty hamburger or fried chicken on her table and I don't think she's ever bought chips or soda except when having a party.

How can eating right help all of us stay healthy? Low fat meals filled with fruits, vegetables and whole grains can help lower our risk for heart disease, certain cancers, type 2 diabetes and keep our waistlines trim. I know it's tempting to eat fast food and high-fat meals, especially when on the run, but eating right may help keep your heart pumping longer, your blood vessels coursing more smoothly and your cholesterol down.

There is no doubt that having a good marriage can reduce stress. Having my dad around for the last 50+ years has not only been entertaining for Mom - he's a very funny fellow - but his kindness and love are like a balm to her, plus he forgives easily. Studies show that reducing our stress level is good for our bodies and minds. When we're stressed out we release chemicals that doctors believe play a role in forming plaques that clog blood vessels in our brains (making us more prone to losing mental capacity as we age) and around our hearts (leading to coronary artery disease). Stress has been linked to high blood pressure, heart disease and depression. So good marriage or not, reducing stress should be a priority.

No one can predict the future of course, but it wouldn't surprise me if the family gathered to celebrate mom's 100th birthday in 20 years. She's going strong and showing few signs of slowing down. Her bones are as strong as someone in their 20s, her cholesterol and blood pressure numbers are low and her resting heart rate matches that of many a seasoned athlete. She has lived life wisely by eating well, exercising often and keeping an eye on her stress levels. I for one plan to take a page from her playbook: I may not be able to beat my kids in an arm wrestling match when I'm 80 but I sure hope I'm around to give it a try.

What helps motivate you to exercise and stay healthy. How do you stay on course?

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

As a regular feature of CNNhealth.com, our team of expert doctors answers readers’ questions. Here’s a question for Dr. Gupta.

From Dayna in Pineland, Texas:

"I have been recently 'diagnosed' with dehydration. I’m drinking more now and have much more energy, but wonder: How much liquid consumption is too much on a daily basis?"

Answer:

Dayna, there is no single right answer here.  First I’m glad you saw someone about your lethargy and you are taking action to feel better and improve your health.

According to the Mayo Clinic, an average adult loses more than 80 ounces of water every day.  The normal person can easily replenish this by eating and drinking a healthy diet.  But if you eliminate more than you bring in, due to illness or exercise, that is when dehydration can occur.

As to your question;  Your height, weight, where you live, how much you exercise and many other factors determine your need for fluids.  However, you probably have heard to always drink eight glasses of water a day.  And the American Dietetic Association says to drink at least 64 ounces of fluid a day – eight 8-ounce glasses.  But you do get some hydration from your food as well, so it’s safe to take that into account.

You are right to consider how much water is too much because you can over-hydrate.  There is a relatively uncommon condition called hyponatremia.  This can happen in endurance athletes who are losing sodium through sweating and drink only water to re-hydrate.  Most experts will say the key to proper hydration is listening to your body – drink when you’re thirsty.

A good way to check if you’re drinking the right amount of fluids when exercising is to see whether you weigh the same after your workout as before.  If you weigh less, you need to hydrate, but if you have gained weight you need to back off.

Another tip, if you are well hydrated your urine should be nearly colorless or pale yellow.  Also, keep in mind that thirst is often misinterpreted by the body as hunger, so make sure to drink some water at every meal.

By Caitlin Hagan
CNN Medical Associate Producer

On a hot sunny day, eight men play street soccer on the hard top of a local basketball court. They high-five and laugh while running drills and scrimmaging. Their dynamic is unique because despite their competition, they are also extremely supportive of one another. Friendly trash talk is intermixed with calls of praise that continue when it's time for a break and the men move off the court, into the shade. To an outsider, this group of friends is happy and healthy, enjoying an afternoon in the sunshine.

Street Soccer USA tries to give hope and restore self-worth to homeless men around the country.

No one would ever suspect these men are homeless. In fact, being homeless is what brings them together.
Welcome to the Atlanta Street Soccer team. One of 16 in the country, the team is part of the national program, Street Soccer USA. The program, open to men who are homeless, addicts in a rehabilitation program, or refugees, seeks to use sports, specifically street soccer, to help the players turn their lives around.

When someone is homeless, “you stop thinking about your health and things that make you happy, things that make you want to live, that make you want to be a productive member of society, that make you want to get up and go to work.” Participating in soccer and sports “makes you want to take that next step. It motivates you to want to do better,” says Jeremy Wisham, an AmeriCorps volunteer who coaches the Atlanta team.

Calvin Riley had a job and an apartment before his company went bankrupt and he was laid off. Eventually he lost everything and became one of the more than 2 million Americans who are homeless. “I was depressed…I never thought I’d be homeless. I never thought I’d be down in the homeless shelter.”

A chance encounter with Wisham brought Riley out on the court. Since then, he says, everything has changed. “Playing soccer got me back focused. Being around positive people…helped me to go out and do something.” Riley is now enrolled in college classes with a job lined up for when he graduates in a few months. He has lost weight and he quit smoking. “You know, there’s a lot of running in soccer. When I first came…I was running constantly. I didn’t like the way it made me feel…so after three practices I said, I’m giving it up, man. I am giving it up.”

“Street Soccer is about redefining yourself and setting goals,” says Lawrence Cann, founder and CEO of Street Soccer USA. “The homeless are usually locked out of normal life so a chance to get in and play and be a part of the team…it’s something they can be proud of at the end of the day.”

The 16 teams will meet at the end of July in Washington, D.C., for the U.S. Homeless Cup. From there, about a dozen players will travel to Milan to compete in this year’s World Homeless Cup. “Soccer is the world’s game. It’s the people’s game, and when you’re homeless, you’re so alone…but you become part of a community, the soccer community, probably the biggest community in the world,” says Cann.

Riley believes that support has been key to his success. “When you join this team, it’s like a family. If you need anything, we’ll be there for you.”

Do you think sports could be a solution to homelessness? Has sports ever helped you overcome an obstacle?

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

As a new feature of CNNhealth.com, our team of expert doctors will answer readers’ questions. Here’s a question for Dr. Gupta.

From Suzy, Raleigh North Carolina

“Dr. Gupta, I saw you on “Dancing with the Stars” this week and it was great! I started dancing about three months ago and have lost about 10 pounds. I am having fun on the program but do worry about getting injured! What can I do to lower my risk?”

Answer:

Hi Suzy, thanks for writing in. It’s great to hear you started dancing as a way to get fit. It’s a great way to burn calories without it feeling like a chore. The key for anyone looking to get in shape is to find a fitness routine you enjoy! You’ll stick with it longer and may even inspire a friend or two to join you.

Many dancers say they feel longer and leaner from just a few months of classes. Exercises like dancing, or even Pilates for example, impact the density of your muscle versus the size of the muscle. The muscle fibers are engaged differently from the way they would be in a person lifting weights. It is a great body-shaping activity, keeping the core engaged the entire time and toning and strengthening your muscles.

Of course dancing burns a lot of calories too! Fast-paced dancing (swing, ballroom, or party dancing) can burn about 360 calories per hour. Slow-paced dancing (slow ballroom or a mambo) can burn about 240 calories per hour for the average person.

But for any fan of the hit TV show, “Dancing with the Stars,”you are well aware of the injuries that can develop. Just this season, five contestants have been hurt. Nancy O’Dell had a torn meniscus; Jewel suffered a leg fracture to name a couple. Their injuries are typical – majority of dancing injures develop in the lower extremities: hip, knee, leg, ankle, foot.

To avoid injury, be careful of overuse. Overuse injuries, the most common seen among dancers, occur when a person consistently does the same movement over and over again. The muscles begin to tire, bone begins to weaken, and an injury occurs.

Studies show that during a 90-minute organized dance class, a person lands on the same leg about 200 times! Each impact is about 10 times your body weight. Imagine doing that every night? Overtime, your muscles will break down and an overuse injury will result.

So let your body rest after dancing (or any other high-intensity workout) by spacing out your workouts. For example: Avoid doing two days in a row of the same activity. Remember, it’s the repetitive motions that often cause overuse injuries. And remember that a good workout makes you alert, energizes you for the day ahead. If you are feeling sluggish, you are most likely not getting enough sleep. Sleep deprivation impacts your reaction times and overall performance, which could lead to injuries as well.

The best bet for someone looking to start dance-for-fitness regime (and avoid injury) is to cross train versus solely dancing. By making dancing ONE of the activities you do to stay in shape – not the only one – you will have fun, tone up and avoid sitting on the sidelines. Keep up the great work, Suzy!

By Jessica Silvaggio
CNN Medical News intern

Just the other day I was looking through the Victoria’s Secret’s swimsuit section and I was reminded that summer is not far way. But luckily I have been taking advantage of fitness classes over the past few months, not only to feel better about my body image but also for my overall health and well being.

Among the treadmills, ellipticals and rowing machines, my favorite is the cycling class. I feel like Lance Armstrong racing to win the Tour de France except I’m competing against saddle bags, hypertension and diabetes risk.

The health benefits of group exercise classes, especially cycling, are numerous. Staying active minimizes the risk of coronary disease and ensures your blood pressure is under control. It helps to prevent the clutch of health problems that include strokes, diabetes and cancer. I may be young, but sometimes I feel like I don’t have the energy to carry out simple day-to-day activities. Studies show that cycling helps a great deal in building stamina.

But wait there’s more good news. Cycling is one of the most effective ways to burn those extra calories while getting rid of the tummy flab and thunder thighs. Dr. Arthur Frank, a weight-management physician from George Washington University Hospital, says not all activity is the same. In order for exercise to help you lose weight, you have to burn an awful lot of calories. On the average, a 45-minute cycling workout burns up to 600 calories. That’s a lot, but how many times a week should I be cycling in order to look nice in that new beautiful red bikini? The 2008 Health and Human Services guidelines recommend 150 minutes a week of moderate activity or 75 minutes of vigorous activity, three times a week.

With those stats, I now think twice about hitting the snooze button and skipping my morning cycling class. I may not like to sacrifice sleeping in, but by not exercising, I know that I am sacrificing much more. So I’m up and out. Summer is just right around the corner. While my housemates are fast asleep I’m dripping sweat, and spinning my way to a healthy heart, mind, body and soul.

What are you doing to get in shape for the summer? We’d like to know.

Editor’s Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

By Leslie Wade
CNN Medical Producer

I don't think I ever walked much as a kid. I mostly ran. I was a tomboy with an older brother and running and playing outdoors was my MO. So why am I finding it so hard to exercise now that I'm over 50? Maybe it's because an ankle injury has limited me to walking. We all know that exercise is the key to living a longer healthier life. Why don't these words propel us out of bed each morning reaching for the running shoes? It helps me to know WHY something is so before I do it, and exercise is no exception. Let me take you through a rudimentary physiology lesson. I promise I won't get too nerdy.

Sticky and yucky, no thanks – You probably know, there are 2 types of blood cholesterol, the good, called the HDLs, and the bad, the LDLs. If the bad-guy LDLs hang around in your bloodstream too long they help form gunk in your arteries called plaques. If a piece of plaque breaks off, this can lead to a heart attack or stroke. This is where exercise can help. When you work up a sweat your body goes into garbage-removal mode and actually carries some of the bad cholesterol out before it has a chance to wreak havoc.

Better snugglin' with your honey – OK, so most of us would like to keep having sex as the years go by. And one of the best ways to ensure that your love life stays in synch is to get your blood moving through exercise. Experts say regular cardiovascular exercise, such as walking, running, or other aerobic fitness of your choosing – three to five days a week for about 30 minutes - should do the trick. As we become fit, the heart muscle becomes more efficient at pumping blood throughout the body, and our blood vessels, which have a tendency to get stiff and brittle from lack of exercise, become more flexible. Exercise also helps keep those pesky LDLs from forming plaques, aiding blood flow. And better circulation means less chance of impotence or erectile dysfunction. But men aren't the only ones whose sex drive can suffer from lousy blood flow. Ladies, if the blood isn't getting to where it needs to go, well, you get the picture.

Better thinkin' noggin – Working up a sweat is one of the best ways to stay mentally sharp as we age. Brain cells called neurons need a lot of support to ensure that we continue to think clearly and remember things. And when you increase your heart rate through physical activity, more blood gets to the brain, bringing with it valuable brain food called glucose and oxygen. Studies in animals have also found that exercise stimulates the release of proteins (called nerve growth factors) that act like fertilizer keeping neurons healthy. Scientists are beginning to think this may be the case in humans as well. And another bit of good news, aerobic exercise two or three times a week cuts your chances of getting dementia later in life in half.

The other night when I was walking on the raised track at the local YMCA, I was ready to say the heck with it and head home. I was tired from a long week at work, not sleeping well because of my husband's cold and just plain bushed from worrying about the economy. But I kept going. I looked down at the basketball court under the track and watched as about a dozen 5-year-olds struggled to heave basketballs up toward the net. They shoved, grunted, stumbled and giggled, which got me laughing and thinking. Though those little guys were moving differently, they were running and chasing rebounds. I was simply putting one tired foot in front of the other. Yet we shared something very important. We were doing something good for our minds and bodies and, with luck, making our lives a little better.

Editor’s Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

By Karen Denice
CNN Senior Medical Producer

Another day, another training walk and my feet are feeling the pain. I’m training for a half-marathon walk and even though I know walking is good for my health, I also figured it would be pretty easy on my body. However, I did not check in with my feet before making this assumption. Granted I like to call my feet “special”: I overpronate, have flat arches and bunions – special.

Still, walking with good shoes and, for me, shoe inserts should normally do the trick. But the foot is a complicated specimen with 26 bones, 33 joints and over 100 ligaments, tendons and muscles. The list is long as to what can cause foot pain - from plantar fasciitis and tendinitis to toenail injuries - and experts warn not to put up with foot pain – see a health professional.

But first you may want to try these tips to see if they cure the hurt. Wear socks that wick away moisture to reduce blisters. Always stretch legs and feet before activity and try to make stretching at the end of your day a habit as well. Also, consider the terrain you’re walking on – choose trails rather than pavement. This should cut down on stress to your joints which can lead to arch and heel pain. Avoid walking barefoot. Experts say this can leave your feet more susceptible to injury and infection.

I’ve tried nearly all of the above tips, and will probably be heading to a foot specialist myself if this discomfort continues.
Do you have foot pain when you walk? What do you do to cure the ache? We want to hear from you.

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

As a new feature of CNNhealth.com, our team of expert doctors will answer readers’ questions. Here’s a question for Dr. Gupta.

Asked by JJ, Silver Spring, Maryland

"I lost a lot of weight before I reinjured my ankle (had surgery in 2005), and had my third baby. I’ve since gained it back and then some. I want to exercise, but my ankle is very arthritic and hurts when I run. What can I do to get back into shape for myself and my three children?"

Answer:
JJ, it's easy to become discouraged after suffering an injury and gaining weight. Part of the challenge of getting in shape, for anyone, is being motivated to make a change. The good news is your attitude seems to already be on the right track.

There are several low-impact exercise options you can do to get back in shape as well as provide an energy boost to play with your kids as well as reduce arthritis pain.

If you have access to a local pool, swimming is one of the best full-body workouts for you. Being in the water creates an almost cushion-like environment for your body so you experience no stress or heavy impact. And even though it’s a low-impact exercise on your joints, it helps burn calories and tone muscles. Swimming at a leisurely rate for an hour can burn up to 600 calories.

Riding a bike is another great low-impact option. The range of motion wouldn’t add pressure to your ankle but will get your heart rate going. Stationary bikes are great in the home or at a gym. Also, investing in an outdoor bicycle may be a easy way to get a workout in while spending time with your three kids. Riding a bike with your family for just 30 minutes a day at a relatively slow pace burns 275 calories.

Yoga is another low-impact exercise option for you to do in the comfort of your home — no equipment necessary. It strengthens and tones your muscles and can also help reduce stress. A combination of low-impact cardio with a yoga routine would really kick start your health transformation.

Don’t forget that a successful weight-loss program combines healthy eating and exercising. Reducing your caloric intake by 3,500 calories a week can result in a steady weight loss of one pound per week. That breaks down to 500 fewer calories a day. Cutting out 250 calories from your diet and burning 250 calories from exercise a day is an easy way to get started.

Continue to stay motivated, JJ, and you’ll be back to healthy weight before you know it.