Serves:
4 servings

Ingredients

1 cup part-skim ricotta cheese
2 tablespoons honey
1/2 teaspoon vanilla extract
3 tablespoons balsamic vinegar
1 1/2 tablespoons brown sugar
1 (16-ounce) container strawberries, cleaned and quartered
2 tablespoons fresh basil leaves, cut into ribbons (optional)

Directions

Put the ricotta cheese, honey and vanilla extract into the small bowl of a food processor and process until smooth, about 1 minute. Transfer to a small bowl and refrigerate for a couple hours.

In a small saucepan combine the vinegar and sugar and bring to a boil. Simmer over medium heat for 2 minutes, stirring occasionally. Allow to cool completely.

In a medium bowl, toss the berries with the basil and the balsamic syrup.

Divide cream among 4 glasses, top with the berry mixture and serve.

Per Serving:

Calories 180; Total Fat 5 g; (Sat Fat 3 g, Mono Fat 1.5 g, Poly Fat 0 g) ; Protein 8 g; Carb 27 g; Fiber 2 g; Cholesterol 20 mg; Sodium 80 mg

Excellent source of: Vitamin C, Manganese. Good source of: Protein, Vitamin K, Calcium, Phosphorus, Selenium

For nearly a decade, I’ve specialized in training entertainment execs and celebrities, so I know that staying in shape while traveling is one of the biggest challenges they face.

It’s also the single most important thing they can do for themselves. Why? Because exercise enhances performance. It sharpens your game. By putting in a concerted effort to take care of your body on the road, you’ll reap countless rewards: better sleep, more energy, boosted mood, less jet lag, more mental acuity. Oh, and you’ll look better, too.

Here are 11 practical ways to help you stick to your fitness goals when you travel:

KEEP WORKOUT GEAR PACKED AT ALL TIMES.  Producers and crew often keep their toiletries in a separate, ready-to-go bag, so they don’t have to re-pack for every shoot. Do the same thing when it comes to your workout gear. A pair of gym shoes can double as running shoes, a shirt made of moisture-wicking fabric, some shorts and a light jacket will usually do the trick. Pack a jump rope for a great cardio workout. If you feel more adventurous, throw in some resistance bands.

PACK WORKOUT CLOTHES IN AN EXTERIOR POCKET of your bag, so you don’t have to dig around looking for it when you arrive at your destination. This sets you up for success.

WORK OUT FIRST THING IN THE MORNING when possible. An early workout accomplishes two things: it sets the tone for the rest of your day, and it ensures that exercise gets on your schedule. Because you can’t always predict those last-minute meetings and business dinners. Personally, I know that the longer I wait to work out—the less likely it happens (unless you have a trainer).

CHOOSE HOTELS WITH GYMS.  One of my favorite websites, http://athleticmindedtraveler.com gives expert recommendations on hotels in cities around the world based on their gyms and fitness offerings. If they do not have a gym on site, ask the manager if the hotel partners with a local gyms for guests.

SET UP SESSIONS WITH A TRAINER IN ADVANCE.  Call the concierge ahead of your check in date to set up a session with a qualified fitness professional. If you’re going to be in a city for a week or more, booking some sessions with a great trainer can shake up your routine and keep you motivated while you’re on the road.

FIND OUT ABOUT GYM PARTNERSHIPS. Your home gym may allow you to work out at affiliated gyms around the world (e.g., If you’re a YMCA member, you’re usually welcome at other Y’s for free). If your gym doesn’t have clubs in other cities, ask the local gym if they have guest passes.

PRE-SHIP THE FOOD YOU NEED. Eliminate the option of eating poorly by packing or pre-shipping protein bars or shakes ahead of time. Fedex and UPS have ground and “super saver” options to make this less expensive than checking a second piece of luggage. For an extended trip, throw in some of your workout gear (a set of TRX straps, or resistance bands). That way it won’t take up space in your luggage.

REWARD YOURSELF at night with a tasty, healthy dinner. That way, when you have those crazy days, you will be looking forward to a delicious meal at night that’s both healthy and enjoyable. Red wine is encouraged!

ALTERNATE ALCOHOL WITH WATER. When you drink alcohol, you can automatically cut your consumption in half simply by alternating each alcoholic beverage with a large glass of water. Alcohol works against more than your waistline—it also interrupts sleep patterns, making the sleep you get less restful. And the importance of good sleep when traveling is huge.

TRY NOT TO EAT YOUR FEELINGS. Moving is life’s second most stressful event—and travel is stressful for many of the same reasons. When under stress, we turn to food that’s familiar and comforting. Resolve ahead of time to stick to your healthy routine. At a restaurant, make healthy meal choices—you can do it with a little extra effort.

DRAW BOUNDARIES. When you’re at the top of your game, there’s a lot of pressure—still, you’re a human being, and there comes a point where you’ll say: “Fuck it—my life starts with me.” Don’t be afraid to ask for what you need. I’ve often observed that my most successful clients are those who draw boundaries and enforce them. Don’t respond to e-mails or text messages after a pre-determined time. And unless it contains your music playlists, leave your smartphone behind for the duration of your exercise time. The world won’t come crashing down. And you’ll feel better because you took charge of your life.

—Sam Page, CFT 

I have found that repetitive motions, using only body weight, to be very effective in toning up the inner thigh. For example, try squeezing a very small rubber ball tightly between your upper thighs, with feet raised off the floor at a 90-degree angle. Perform 25-30 crunches, then drop your arms and neck back, and just pulse the ball with your upper thighs over and over again. You will begin to feel the inside of your thighs burn. Keep going for about 30 seconds past the “burning” point. Don’t use ankle weights. In fact, I recommend using only your own body weight and isometric movements.

Another tool you might like are a series of DVD’s from a fitness studio in Los Angeles called Pop Physique, which is all the rage among ladies here in Hollywood. The principles behind their uber-targeted workouts are to tone the stomach, inner thigh, transform your arms, and lift your butt. My friend Lisa treated me to a month of Pop Physique classes for Christmas. As a dude wearing dance tights, surrounded by 20-30 ladies, I found the PopPhys workouts in the Silverlake studio to be both challenging as hell, and fun. I’m sure the DVD’s capture some of this while offering a great workout targeting these areas!  ~Sam  

Get a month of free PLUS access to PocketSAM
Got a health, fitness or life question? Email us 

 If John F. Kennedy Jr’s magazine, GEORGE, has a defining legacy, it’s that modern politicians, like celebrities, understand the iconic power and importance of their physical image more than ever before.

As we watch the two presidential candidates spar in the debate ring, we also learn fun interesting stuff about their exercise regimens while on the sidelines. Veep hopeful Paul Ryan does P90X, while Mitt Romney’s “resting heart rate” clocks in at a reptilian 40 beats per minute. But Mittens ain’t perfect—he drinks Cherry Coke Zero, eats peanut butter and honey sandwiches, making up for this by doing the elliptical for 45 minutes — day after day, after day. If they’re not elected, maybe Paul Ryan has a future as Mitt’s P90X coach. Says Romney: “I’ve never tried [P90X]. I might have him show me how to do it someday.” It’s comforting to know that Mittens is open to new things (even Romneys need variety).

Personally I like knowing that the leader of the free world still steps out of the West Wing to shoot hoops. And that Obama’s budget director, Peter Orszag, a marathon runner, deftly takes full advantage of the latest advances in goal motivation: online motivational tools which either encourage good behavior (like not eating chimichangas) or discourage bad behavior (like smoking cloves). Last week on the blog, we posted a critique of one of these tools, aptly named “Stickk,” which punishes you by automatically donating your own money to a charity you hate each time you miss your goal. Not to worry. If fear doesn’t motivate you, there are happier alternatives, which are more carrot-like in their approach.

As for me, I’m fascinated by our country’s freshly Freakonomics-informed, capitalistic obsession with fitness and goal achievement.

But a word of caution: Not all goals require a deadline. (Why would you want to end a goal, “to keep myself in excellent physical condition” or “to be an honest and trustworthy person?”)

Carrots and sticks aside, the most important facet of setting a goal is that YOU believe it’s possible to achieve it. And then get out there and just do it.  -S. Page

Guest post by:
Dr. Arshavir Blackwell

Stickk is a web-based motivational tool that describes itself as an online “Commitment Store.” One of its founders, Yale Economics Professor Dean Karlan, developed the system.

Users sign contracts to achieve goals: losing weight, quitting smoking, exercising more, for example. Karlan and his cofounders claim their site is based upon sound psychological principles; in particular, two well-known principles of behavioral economics: 1) people don’t always do what they say that they want to do and 2) incentives work.

Stickk has been available since 2007 and as of this writing Stickk’s website boasts:

• $11,523,156 “on the line” (more on what that means in a moment)
• 174,020 commitments created
• 300,659 workouts completed
• 2,502,250 cigarettes not smoked

This is not a website that provides motivation via vague exhortations to be a better person. Stickk is quite concrete in its methods and its goals.

How It Works

Say that you want to lose 25 pounds in time for the Hawaiian-themed office Christmas party where everyone wears leis and swimsuits. Go to the Stickk website, create an account, and enter your goal, e.g., weigh 175 pounds by December 20.

Each week, you report your weight (or whatever your goal is—the best one I saw listed was “Have no more John sex”) and Stickk tells you if your week’s loss keeps you on track for your final goal. If you’re trying to lose 25 pounds over 25 weeks, and you lose a pound that week, you have reached your week’s goal.

But Wait There’s More!

So far this is just a normal performance-tracking website. But there are two optional features designed to make it more effective:

First, you can designate a referee. Every week, this person confirms your progress in order to prevent cheating.

Second, you can put money on the line. Let’s say you wager $250. Divide this over the number of weeks that your goal is in play. Every week that you fail to lose a pound, you forfeit ten dollars: $250/25 weeks = $10 (they deduct it automatically from your credit card). Again, a referee can improve effectiveness by keeping you honest.

Where Does the Money Go?

Here is Stickk’s mean little trick: you choose an “anti-charity,” a group whose work you strongly disapprove of. When you lose, they get it.

This small, yet devious, bonus feature makes the punishment that much more burdensome. Did that pizza binge this weekend result in your donating $25 to the Organization for Experimentation on Unwanted Puppies? Better luck next time.

But, Does It Work?

I have used Stickk twice, each time to lose about 25 pounds. Both times I used a wager tied to an anti-charity, and never you mind which.

The first time, it worked. The second time, it did not. From the ashes of my failure, here are observations which might improve Stickk and give you a better chance of succeeding. But first, a bit about behavioral psychology to provide some context.

Punishment Versus Reward

Psychologists have long studied the dynamics of punishment versus reward in motivating behavior.

Punishment is defined as any action which decreases a behavior. Zapping a rat with an electric shock when it goes in to a particular corner of its cage is punishment. Over time (and pretty fast; rats are smart) it will no longer demonstrate the behavior of going into that part of the cage.

Reward is defined as any action which increases a behavior. Giving a rat a yummy treat when it goes into a certain (hopefully different) part of its cage is a reward. Over time, it will tend to demonstrate the behavior of going into that part of the cage.

You and I are no different.

Yes, But How Much?

Is it more effective to punish someone when they do wrong, or reward them when they do right? Should you reward someone every time they do well, or just some of the time? Exactly how harsh or how rewarding should the punishment be? Should the punishment or reward be the same every time, or should it get worse, or better?

The answer: it depends.

Some people respond better to punishment. It kicks up some contrarian spirit in them that says, when you say that they can’t do something, “Oh yeah?” We’ll call these people “punishees.”

Other people respond better to reward. We’ll call them “rewardees” as a balanced counterpoint.

My discovery: in the short term I respond better to punishment. In the long term I respond better to reward. If I am told something bad is going to happen, I will do all I can to keep it from happening. Once it happens, if it keeps happening, I simply feel frustrated—nothing I can do is going to change it.

Reward, in the long run, keeps me in an optimistic mood, which motivates me. So let’s call me a “rewardee.” I am more energized and more compliant when optimistic. Hitting me over the head with a rolled-up newspaper once or twice works, but after three or four times it becomes demoralizing.

With this background in mind, let’s discuss…

Three Ways to Improve Stickk

1. Safe Word. Once you commit you are locked in for the duration. Commitments have no safe word. In general, this is good. But if honest effort results in failure, you should be allowed to regroup. Stickk  doesn’t allow this.
2. Flexibility. The wagering system should be more flexible. For example, while you might be willing to wager $10 a week to get to your goal, if, after three or four weeks you have lost each time, then your commitment plan may need adjusting. There’s no way to limit your total losses. If you have committed to $10 a week, your total loss could be $250, more than you are willing to wager. If you wager, say, a dollar a week, while your total loss won’t exceed $25, losing a dollar a week is probably not effective enough motivation. Stickk should have a way to have high penalties up front which diminish if they demonstrate ineffectiveness.
3. Feedback Loop. There’s no feedback loop. Let’s say your goal is to run a little farther than last week. All you can do is wager that you will run an extra five miles, for example, each week. But you might want to increase the amount you run based upon your progress and how you feel. You don’t want to boost your goal by too low an amount, as it is not enough of a challenge, but you don’t want to increase it by too high, setting yourself an unrealistic goal. Stickk doesn’t allow this sort of dynamic feedback.

Rewardees Require a Kindler, Gentler Approach

It’s tough using punishment as a behavior change tool for rewardees.

If you, a rewardee, are just lazy and need something to kick you in the ass from time to time, punishment can be effective. You’re tired and you’d rather eat that ice cream cone than run five miles. But then you think, “If I do this, I’m going to lose 25 bucks to the Society for Stepping on Kittens,” and you forgo the ice cream and go jog.

But—if you are a rewardee and you earnestly attempt your goal each week and fail, then punishment is not effecting the change you want. You are futilely beating yourself over the head and further demoralizing yourself.

This is the cycle of failure and guilt that leads so many of us to fail in our life goals. A couple of bad weeks of weight gain despite caloric restriction and we feel that “if I’m going to keep gaining weight, I might as well keep gaining weight while eating lots of ice cream.”

Stickk needs to allow one to regroup, so that a legitimate failure—one where you are putting in full effort and still getting no result—doesn’t end up as a demoralizing and counterproductive experience.

Take Control

Another way to improve your Stickk experience: make your goal something you have direct control over.

Let’s take losing weight as an example again, (because, let’s face it, that’s why you’re reading this).

No matter how assiduous one is in one’s weight goals, there are times when from week to week one’s weight might still go up. You don’t have direct control over this. What you do have control over is what you eat, how much you eat, and how much you exercise.

Keep goals focused on tangibles that are directly under your control. Pledge that you will run five miles a day. If it is at the end of the day and you haven’t run, you’re making a conscious choice of whether to do so. Your weight will take care of itself.

Stickk, Would I Recommend It?

Yes, with caveats. If you are well motivated by punishment and get angrier and more defiant and more energized the more you get slapped back, Stickk will probably work.

However, if you, like me, are more motivated by reward and after a few punishments feel like giving up, Stickk would be better if its creators added a dynamic component to allow us to assess progress and adjust accordingly.

If you are going to use Stickk, choose a goal that’s directly under your control.

Want to get a full eight hours of sleep? That’s not directly under your control. You shouldn’t be penalized for not falling asleep or not staying asleep, but the things that might help you get a better night’s sleep—a quiet room, exercising during the day, or starting to wind down after 8 PM—are things you can control and which should be in your commitment plan.

If you are doing those things and not reaching your goal, then revisit your plan and change your choices.

My suggested changes to Stickk mean that now you are rewarded for doing what you thought would work, rather than being punished for doing what you thought would work but didn’t work. If what you thought would work doesn’t work, you should be able to try something else. This is called learning.

In this new try-before-you-buy model of Stickk, you can feel optimistic that you have done what you set out to do, even if you failed. Optimism, at least for rewardees like us, is very motivating: each small victory is a progress-conducive jolt to the pleasure center, and those small victories, chained together, win the War.

You’ve heard of Attention Deficit Disorder (ADD) — you know:  anxious, depressed, trouble focusing.  But you may not have ADD at all — you might just be suffering from a lack of raw physical contact with the great outdoors. Scientists are calling this Nature Deficit Disorder. And new research from the University of Illinois shows that interaction with nature significantly reduces symptoms of ADD. People who exercise outside are less likely to get sick, be stressed, become aggressive, and are more adaptable to life’s unpredictable turns.  According to the study: ”Overall, our findings indicate that exposure to ordinary natural settings in weekend activities may be widely effective in reducing attention deficit symptoms.”  It makes sense — especially when you consider the Biophilia hypothesis.

The challenge: Spending time outdoors in nature (walking, biking, surfing, etc) has been huge in lifting my own depression and anxiety.  Here’s my challenge, for the next 28 days, make a concerted effort to exercise outdoors in a natural setting for a little while every day. Get your heart rate up — and enjoy the great outdoors, and see what a difference it will make. It’s going to change your life.

Great Advice From Mark Cuban, owner of the Dallas Mavericks

Anthony Robbins interviewed Dallas Mavericks owner Mark Cuban this week on CNN, asking him what advice he would give people in this economy who are trying to improve their lives. Cuban’s advice?

“The biggest lie in mentoring is ‘follow your dreams.’ Where you should go is where your effort takes you. Don’t follow your dreams, follow your effort. Where are you willing and hungry enough to put in the time? That’s where you’ll get results.”

Cuban says we do better when we look at where we’re already putting in hard work and pay more attention to the fruits of those efforts — rather than following random pie in the sky dreams that may—or may not—get us anywhere. Now that’s valuable coaching.

Quick Tip: How To Shop Organic on a Budget

Some people think that eating organic is price prohibitive. But remember: when you choose the right quality foods, your body chemistry adjusts, and the amount you need actually goes down. If you’re on a budget, and need to prioritize what fruits and vegetables to buy organic, choose the following: celery, peaches, strawberries, apples, domestic blueberries, nectarines, sweet bell peppers, spinach, kale and collard greens, cherries, potatoes, grapes and lettuce. If you need to trim more from your budget but still want to buy organic, Costco now sells many kinds of organic produce. You can also buy frozen organic fruits and veggies to save even more money.  http://www.peacelovelunges.com/?p=9092

From Sam Page:  Do you know the difference between making a choice vs. making a decision? I’ve learned that language choices have a big impact on our lives!  I asked Dr. Justin Wyatt, my friend and client, to explore and share his personal discovery.

You’re supposed to do 30 minutes of cardio, five times per week.

The shortcut: Take three 10-minute walks every day. Little bursts of exercise will do the same job. You could climb the stairs of your office building, walk to your favorite lunch destination (each way, 10 minutes = 20 minutes of activity) or take a co-workers dog for a walk.

You’re supposed to eat breakfast every morning.

The shortcut is to have a quick, but healthy “fast” —yet balanced—breakfast. A protein bar is a good choice. I like KIND bars (the all-nut ones are a great morning breakfast on-the-go), and they don’t contain any gluten. I also love the High Protein Almond Brownie by Balance Bar. Unlike competing bars, it has a sweet, chocolately bite with a nutty aftertaste. And it doesn’t taste like chemicals or preservatives, while packing in an impressive 14 grams of protein and only 6 grams of fat.

You’re supposed to get at least seven hours of sleep every night.

The shortcut is to take a daily nap. Buy a $20 exercise mat from Target, shut and lock your office door, and grab 20 minutes on the floor. You can also take a quick little nap after work when you arrive home. One study found that subjects who took a daily snooze had a lower rate of dying from heart disease.

You’re supposed to eat 5-9 servings of fruit and veggies and every day.

The shortcut: Use frozen berries in a fruit smoothie (which can hold a wallop of fruit), or try frozen or canned veggies. Canned soups often contain a bevy of veggies and have lots of good fiber. Take a vitamin if you want an “insurance” policy.

You know you’re supposed to wash your hands all the time.

The shortcut is to use a hand sanitizer, like Purell, which is almost as good as washing your hands. I put Purell dispensers in my gyms for use by members and clients, which makes good hygiene easy. You can also carry a small bottle with you. Be sure to use it after working out, and avoid putting your fingers into your nose and near your mouth.

You’re supposed to eat fish twice a week.

The shortcut is to mix in some flax seed into your salads or oatmeal. The seeds can be bought and then ground (like pepper) in a little grinder. You can also take a fish oil supplement — my favorite is the Omega-3 Fish Oil Lemon Flavor (Natrol) which is great if you’re bothered by “aftertaste” of fish oil supplements. Fish oil can reduce the risk of heart disease, boost the immune system, and is great for cognitive function.

You’re supposed to brush and floss twice a day.

The shortcut is to chew Trident sugarless gum after you eat. My übersexy friend Lisa recently turned me back on to the crisp, delicious taste of vintage Trident, and I remember my dentist telling me that this was the single most important thing I could be doing after brushing and flossing. Chewing gum increases saliva, which helps to get rid of excess food particles and acids.

© SAM PAGE | about

And it really was PERFECT: I’d read a little from THE TAO, do a little TAI CHI, and of course: meditate, usually with this image of Val Kilmer in Top Gun stuck in my head. Guess what?

A few months later, I was training for admission to West Point.

The importance of visualization and breathing is underrepresented in fitness, but in meditation—it’s paramount. I’ve seen it first hand, training thousands of hours with clients in private sessions. But I’ve experienced it while “butchering” an aria on an audition for the LA Opera, and as an Army cadet: running the muddy fields of Fort Lewis (with a 40-pound ruck on my back)

“It’s not enough to work out and eat right. To make a lasting change, you need to reach inside, connect your mind with your body, and a future vision of who you are becoming.”

This image of Mark Wahlberg is what I chose as “my future self” back in 1997 after moving to L.A. I ‘photoshopped’ my head on Mark’s body, and printed dozens of stickers, putting them everywhere, even on the back of my license.

You don’t have to join the Army, audition for the opera, or pay a trainer to make this connection. You can start with meditation. Be ready to answer this question: what does YOUR “future self” look like?

To vote you need a Twitter account. It’s super easy to vote, just Tweet something like…

“I nominate @SamPageLA for a Shorty Award in #socialfitness because (you pick the reason)”

Or go to  www.shortyawards.com/SamPageLA and fill out the online form.

Thanks for your vote and your support!

I think it’s strange, how you can miss someone you never met.

You already know that it’s absolutely critical to burn more calories than you consume.  But that’s not all. In addition to exercise, eating patterns also affect weight loss. You have to make peace with “feeling” the hunger. You know — that little gnawing feeling you get in your stomach late at night? That feeling actually means that your body is getting ready to “eat the fat.” When you give in to that craving you are effectively “eating your results.”

“If you go into a calorie deficit, you’re going to be a little bit hungry,” says Greene. “People need to learn how to accept that—and be okay with that slight discomfort.” How to ignore a growling stomach? Step away from the refrigerator—and find something else to occupy your mind that still makes you feel good.

Here are a few things I do when those hunger pangs hit:

• Read a book or magazine
• Journal
• Take a bath
• Work on a home project
• Go for a walk
• Sketch or color (I’ve recently discovered pastels, which are like crayons for grown ups).
• Call a friend or family member
• Drink water
• Eat the largest apple you can find
• And when all else fails—take a nap.

Scaption (SKAP • SHUN) is an abduction (or adduction) movement in the scapular plane. It’s a safe movement direction to choose after trauma and operation of the shoulder joint, helping to regain the normal physiological range of movement.

Rigorous Honesty — It takes clearheaded honesty to look at yourself in the mirror and admit that you do (or don’t) like what you see. Objective assessment of one’s physical limitations and strengths is the cornerstone of an effective fitness program.

Hope & faith — To achieve a healthier lifestyle, you must believe that you’re capable of making this change for the better; you must have hope and faith that you can do it.

Surrender — It seems counterintuitive to equate “surrender” with “success” when it comes to fitness, but think of it as “surrendering to win” — by giving up your old ways and beliefs, you join a new, winning team and will get a healthier, happier body.

Courage — Especially for newcomers, joining a gym or stepping onto the pavement for the first time can be a daunting experience. It takes “balls” to start the journey to a healthier lifestyle, but the results are well worth it.

Integrity — When you say you’ll meet your running partner for a morning jog or your trainer for a session, it’s important that you follow through on your commitment. You’ll also build self-confidence by honoring the promises you make to yourself.

Willingness & Humility — None of us know it all, and when it comes to fitness and health, an attitude of teachability and humility about “what we know we don’t know” takes us much farther than hardheadedness or arrogance.

Community — We don’t exist in a vaccuum, and the local gym is a microcosm of the larger community. While workout time isn’t “social hour,” I always take a little time to get to know my fellow gym goers, or smile at the people on my jogging path. Spread a little love.

Discipline is the practice of “suiting up and showing up” – even when you don’t feel like it. Take time to prepare for your training, with the goal to make it a practice. Plan your workouts. Choose inspiring music. Investigate new routes. Be creative in your discipline, and practice to be a master!

Spiritual Awareness — I often imagine the weight room floor as my dojo—the weights as sensei. Many people experience a natural high from the endorphins they get while running or cycling. Whatever your physical activity, be open to the creative energy that flows around, through, and inside you.

Service — After you’ve made progress on your physical path, it’s time to pay it forward. Help someone adjust their spin bike just right or stop to fix a flat tire for a cyclist on the road. Spot a weightlifter or offer some advice to a newcomer. Giving back not only feels good, it reinforces what you already know.

© 2011 Sam Page, is a certified fitness trainer with locations in Hollywood, Glendale and on Sunset Boulevard and can be reached at sam@sampagefitness.com or (323) 785-2300.

“Do not be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better. What if they are a little coarse, and you may get your coat soiled or torn? What if you do fair, and get fairly rolled in the dirt once or twice? Up again; you shall never be so afraid of a tumble.” ~Ralph Waldo Emerson

I spent the day shooting a fitness class for a reality TV series on Santa Monica beach with some of my favorite people — my clients. The morning started off with breakfast at Fresh Bites with my husband Bronson. We picked up Bryan who graciously acted as my assistant adding a sense of professionalism, (remembering even those crucial production details I’d missed: sunscreen and trail mix). As we ventured rush hour traffic, I received a text message that my paternal grandmother had passed away. Sadly, I never knew her as an adult—still, the news cast a palpable pallor of reality on the day ahead. We trekked to the beach next to Chess Park across from the rings at original Muscle Beach in Santa Monica, set up camp, and waited for my clients and crew to arrive. Hollywood Production Center.  As I thought about my grandmother, my thoughts turned upward to the sky.

Today was my fourth experience shooting for TV. My first was VH1′s Totally Gay in 2003, followed by an appearance with Kathy Griffin in Bora Bora on My Life on the D List for Bravo in 2008. Last year brought an appearance on LOGO for a show which has yet to air, and now today’s work for MTV. Every experience has had common threads — the “reality” that we see on TV isn’t really “reality” at all — but a slightly manufactured “what if?” excursion into reality.  When I met Kathy Griffin for the “first” time on a motu of the coast of Vaitape, Bora Bora, Kathy and I rehearsed our introduction a few times, amidst chuckles. “This is reality,” she joked wryly, extending her hand on the third take.

Today’s show was special to me because it was the first time I’m to be featured as a fitness trainer on network TV. An old friend of Bronson’s told him upon arriving in Los Angeles 13 years ago, “It takes 10 years before you ‘make it’ in L.A.” which is to say that you have to pay your dues and put in the time. Nearly 14 years after moving to Hollywood, I can say with pride that today’s show was truly a milestone made possible by my infinitely dedicated clients, friends, and a cherished spouse. It was a day I will not soon forget.

Sitting on Muscle Beach with my clients, I couldn’t help but sense the spirit of my grandmother — and the late Jack LaLanne, who I interviewed in 2008. Jack told me then, and I remembered today: “Be an example of what you teach. Delve into your student’s life, know everything about him/her. Be interested.” A nice reality check.

PERHAPS MORE THAN ANY OTHER PERSON, Jack LaLanne embodies the ideals of a fitness coach. In 2008, I had the chance to get to know the late 96-year-old legend.

Jack’s staggering accomplishments, like his energy, have no end in sight. He started 200 Jack LaLanne Fitness Clubs throughout the U.S. (which later became Bally’s) and invented many of the weight machines we use today. He’s broken several world records, including swimming from Alcatraz Island to Fisherman’s Wharf in San Francisco while handcuffed, and has a star on the Hollywood Walk of Fame. He’s been quoted as saying: “I cannot afford to die, it will ruin my image.”

After combing through his answers, I’m reminded of Yoda’s statement to Luke in Star Wars: “Size matters not; look at me.” His statements may be simple, but in true guru form, they resonate with clarity and depth.

SAM PAGE: How has your fitness lifestyle played a role or contributed to your successful marriage?

JACK LALANNE: Both my wife and I have our health, lots of energy & vitality, and pride in how we look and feel, which has contributed to our marriage.

Is there one exercise that you still do on a regular basis?

Swimming.

There’s been a lot of news coverage about doping and steroid use in sports—what’s your take on all that?

If you take steroids, you have to pay the price. They can kill you; there are no shortcuts. It’s like going to bed with a rattlesnake, it’s got to get you.

I read an interview in which you specifcally mentioned, in particular: the importance of pride and discipline.

Yes—pride & discipline. Pride, because you should be proud of what you’re doing, but not conceited. If you can’t be proud of yourself, you’re a failure. Kids need to be taught this in the schools. And discipline. To do anything in life you have to have discipline. To accomplish anything, you have a goal, challenge yourself, and work until you accomplish that goal. Practice what you preach.

What’s the hardest thing you did in your career as a fitness coach?

When I quit eating all that junk food and started exercising when I was 15—I exchanged bad habits with good habits. Also, all my birthday feats.

There have been so many stories in the news lately about celebrities who may look great physically, but they’ve gotten in trouble with the law for using drugs and alcohol. Do you think using substances undercut your health & fitness, and how have you avoided falling into that trap in your own life?

They lost their pride & discipline. You have to figure out: “What does it do for me? Is it going to make me feel better, live longer?” Goals & challenges are my drugs.

You once said:  “Jesus performed miracles to call attention to his profession. I do these physical feats to call attention to my profession” At 93 years old, what are your physical goals for yourself?

Anything in life is possible if you MAKE it happen. My physical goals are to keep doing what I’m doing. I can’t do what I did at 21, but I can help people and want to LIVE while I’m living.

As a trainer who feels “called” to the profession, what advice do you have as I grow my practice?

Be an example of what you teach. [As a personal trainer], delve into your student’s life, know everything about him. Be interested.

If you had to distill your life’s work into one message that you could “send out to the world” for all time and eternity, what would it be?

Anything in life is possible, if you MAKE it happen. So, never get satisfied. The minute you stop trying, you go downhill.

Anything you’d like to add?

The MOST IMPORTANT person on this earth is YOU. What are YOU doing to help the most important person in this world: YOU? To live right, you have to exercise, have goals and challenges.

Never, ever get satisfied; keep the carrot in front of the horse. I’ve never been satisfied, I keep striving for more

© 2013 SAM PAGE | about