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  

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“FOR ONE WEEK, I want you to shop for your food every day with a budget of $10 — more or less — and ONLY buy what you will eat that day… and chocolate is required.“

He allowed me one modification — that I shop for each day’s dinner and the next day’s breakfast (since I have a night job and don’t always follow normal eating habits anyway). Intriguing, particularly since he asked me to blog about it, which makes it all the more real an experience for me.

DAY #1: MONDAY

I realize I didn’t plan ahead all that well, so I don’t have Monday’s breakfast lined up. That’s OK. I will start that evening. I don’t have an immediate goal in mind, so I do what I normally do – stay in the vicinity of work, and shop at Ralph’s. Right away, I am more aware of what things cost. If you only have 10 bucks to spend, you are going to make it count. When Sam explained a very Zen way of eating excruciatingly slowly, savoring every bite, I said, “Well I can’t waste all that effort on a Snickers.” Same concept. I need to make sure I favor quality over quantity. Maybe I should have gone to Whole Foods I think to myself. Besides being relatively healthier, it’s probably easier to get more single servings of things. But I’ll find something.

I end up with two breakfast oatmeal bars for Tuesday morning and head to the deli to see what’s prepackaged for dinner. Even though a mozzarella roll looks (very) tempting and (sigh) expensive at $7, I settle on a turkey-cheese wheat sandwich (cheaper) and two bottles of aloe juice (2 for $4!), one for tonight and one for tomorrow morning. I’ve always wanted to try them, please let them be good (they are)! I then realize that (yikes) I didn’t even think about my coffee addiction. It’s such a given, I never even bother trying to budget it. Though I do limit Starbucks to OK, once a week, I know that I can indulge in some frothy Flavia concoction at work, without a second thought. But now that I am at my limit, I see that coffee will not happen tomorrow. At least not for breakfast. I once gave up caffeine for Lent and it wasn’t THAT hard. So maybe this toning down will remind me of that um, sacrifice.

The best part of the deal is that Sam REQUIRED me to add chocolate to every purchase, so that one addiction can be fed at least. I get a thick diety-type chocolate brownie bar from Stay Healthy(?) with not a lot of sugar. That’s the other thing – in hovering over a can of Starbucks coffee, I saw it had 26 grams of sugar instead of the much cheaper and lower 4 grams of the Aloe Vera (Aloe Glow natural aloe water to be exact). Go figure. And now that I think about it, I’ been craving green water (really!) just the other day.

I probably won’t drink the sugary SB canned coffee anymore now that I have a favorite new drink. But I’ll need to find coffee somewhere. Keeping that in mind for Tuesday. At least I have all my usual vitamin supplements handy. Also, I might want to give fresh foods a try. After all, that’s one of the points – not to waste food. And if you shop at a market every day, you can buy fruits/vegetables that won’t spoil. Huzzah!

At work, I’m surprised not to feel so hungry… Yet. The portion/budget control thing forces you to really think about what you are eating. So far, so good. Will this method help me lose 20-30 pounds? Who knows. More importantly, it will center and focus me so maybe I will start working out again.

Day One Total: $11.86

DAY #2: TUESDAY

Tuesday. I haven’t been all that hungry so far. But the lack of caffeine is a problem. Had my ready-to-go breakfast from last night’s shopping. Decided to go to Whole Foods and be healthier and end up with packaged again (it’s just easier!) Pasta with meatballs. But still made fresh that day. Leaving me only a few bucks for tomorrow’s breakfast so I get a Greek yogurt parfait. It only ends up being nine-something which means I have a few dollars for coffee! There is a Starbucks nearby, but what can you get there for a dollar or two? I swing by McDonald’s on the way to work. They have yummy coffee but it’s kind of out of my price range too. Darn. I get a small hot chocolate (I later realize that their regular plain coffee is even cheaper, oh well) and then remember I forgot the daily chocolate! You can get three McDonald’s chocolate chip cookies for a dollar (yeah, I did!) so that brings me to:

Day Two Total: $13.13

I am starting to feel similar to the restlessness I get on those two day juice fasts I try once in a while. Uh oh. That means I will cheat. I curb that by just eating a handful of almonds and a tiny bit of juice. Not in my budget, but better than stealing some pizza from the kitchen. Right? I do consume a pastry someone gave me, but it’s higher quality bakery stuff so, fine.

I vow to get down to more fruits and vegetables next time!

DAY #3: WEDNESDAY

Back to Whole Foods, determined to be healthy again. The choices are getting to be more overwhelming and since I am now trying to stay away from packaged food, I go to the food bar. A meal of roasted chicken, collard greens, fresh veggies and yellow rice weighs in at about eight bucks. Sweet. I grab non-Starbucks bottled coffee (not skipping today!) and a small orange juice. For breakfast, I get a small container of granola cereal but didn’t see the price correctly. I thought it was $2.99 when it was really $7.99 (wow those numbers are small!) Oh well. It will be more than one breakfast then, so tomorrow I’ll just buy dinner.

Day Three Total (ran over, but I’m OK with it): $18.02

P.S. Damn it, I forgot my chocolate allowance again! So I grab a candy bar from the candy bucket at work and you know what? It doesn’t taste all that satisfying and neither did the McDonald’s cookies yesterday.

Hmmm… am I changing some body chemistry somehow? Or just my brain?

DAY #4: THURSDAY

I am still not all that hungry, but I have an extra dollar in my pocket, so I get a slice of pizza for a snack (wheat crust) to tide me over until work dinner (which will be later than I usually eat). I spent most of my budget last night so today I’ll just get carrot/orange/mango juice and a skinny vanilla latte (yes, I went to Starbucks after all). At work we get free Subway sandwiches so I pick tuna on wheat with spinach, tomatoes, olives, green peppers and mayo.

And a small Twix. The idea was to budget in chocolate, but quality chocolate. But that proved too expensive, so I end up foraging at work, only I don’t go for seconds anymore AND it’s not as satisfying. I feel like I am eating to nourish, not eating to feel. So that’s a big change.

Day Four Total: $9.95 (oh, more than I thought, oops)

DAY #5: FRIDAY

I have the day off today and feel more lax about food since I’m not in a hurry. However, I have a doctor’s appointment so get up (relatively) early and drink the juice from yesterday on the way to the doctor. Afterwards, I go to a neighborhood deli and have them make me a turkey sandwich on rye. Lettuce, tomatoes, onions, mayo. It’s about five bucks so I figure that’s my allotment today. Financially anyway.

At home for dinner, there are leftovers — a pasta chicken dish (I spoon a smaller helping than normal since it looks thick with sauce and I am conscious of how food looks and feels now, in addition to how it tastes), coffee (at last!!!) and later still, some snacks. Instead of my usual thoughtless binging, I think about what snack I want and go for some wheat crisps (generic wheat thins) since they have low sugar. (I read labels now!) Oh and there is leftover birthday cake too, but the rich chocolate kind, so I let myself have a slice of that and though it’s good, it feels really really heavy. Seems my body is already adjusting to burning smaller meals more efficiently. I feel more focused too, so I walk the dogs a little further than usual. And my pace is faster. I have more energy! Then again, that could be the caffeine.

I reflect on the week at some of my “lapses” (pastry/pizza) and rather than torture myself with guilt, I am OK with being human. I allow myself to give in to a craving, as long as I steer toward either something healthy or at least smaller portions of whatever devil food I ingest.  I can’t psych myself into eating my feelings again.

Day FIVE Total: $5+

FINAL REFLECTIONS & LESSONS LEARNED

The best part of the week is that my body craves healthy. I never got a handle on how to shop correctly for fruits and vegetables — the fresh ones anyway. But I know I can do it. That whole planning for the week, reading recipes, freezing for later thing that people do. And I know that now that I don’t have that specific budget anymore, I can relax a little and throw in an apple or two without worrying about the balance. And – I WANT to.

This exercise was about portion control and mindful eating, but also something a little more spiritual:

I learned to honor myself by feeding my body more thoughtful things—food for nutrition, instead of food for stress.

I realize I deserve to be good to myself: mind, body and soul, and as a result, I will (hopefully) end up being good to others. And (hopefully) live one lesson I keep learning over and over: staying in the present. Enjoying the now. Focusing on the sights, sounds, smells, tastes and thoughts right in front of me.

It’s the easiest thing in the world, but we make it hard. I can’t control the universe, or other people, but I can control what I put into my body by making healthier choices. I can control those creeping negative thoughts by gently sweeping them away, since there is no room for them when you are being truly aware. And awake and alive. Thanks Sam!

By the way, the doctor told me I lost three pounds.

Kate West is a Los Angeles film, TV & theater critic. And a marathon runner. Find Kate West on her website, KateWestReviews.com.

I just found out I have low thyroid and am now taking a prescription for it [about a month now]. I haven’t been able to lose weight for two years and I’d been working out like a crazy person. I tried to gain muscle but my body fat just went up to 31 percent. I thought, WTF? Have you trained many people dealing with this medical condition, and if so have you seen success stories of people finally losing weight with the combination of exercise and Rx?  I think I’m about ready to invest again in weekly/daily exercise now that I know it’s not my diet or exercise routine that is the problem.  I just got so frustrated and gave up for a while.  Damn you, thyroid!  [well at least I now have a name for it and know what the problem is].  Just wondering your thoughts on the situation. —Betty, Lansing, Michigan

[Note from Sam: I asked my physician friend John (who's had low thyroid issues of his own) to share his thoughts on your question.  Here's what he said].

From a personal standpoint, I can tell you that I did not find much of a correlation between [weight loss and thyroid medication].  I’ve been on it for about 5 months now, and went off of it for about a month approximately two months ago. And, while that five month period roughly corresponds with my weight loss (which started in March), I do not believe the two are related. Actually, that one month that I was off the drug was the time when I began to really lose a lot of weight. It surprised me. The only explanation I can come up with is that I was falling asleep at 8PM because of the hypothyroidism, and therefore didn’t snack at night.

I know that a ton of people out there, who are morbidly obese, and want to attribute that to a thyroid deficiency. Never mind that their lips are shiny from Kentucky Fried Chicken even as they tell you this.

The gold standard for internal medicine is Harrison’s Principles of Internal Medicine. My copy is a bit old (1987), but here’s what it says:

“Obesity can result from hypothyroidism because of decreased caloric needs. However, only a minority of hypothyroid patients are truly obese, and an even smaller proportion of obese patients are hypothyroid. Indiscriminate use of thyroid hormone in the treatment of obesity is to be deplored, and should never be instituted in the absence of documentation of decreased thyroid function.”

Perhaps the correlation with being simply overweight is clearer, but I don’t think there are many studies out there documenting this. There actually probably are not a lot of studies. But, still, lower thyroid function, so lower metabolic rate. Few calories expended, and before you know it, horizontal stripes are completely out of the question.

By the way, there are a ton of other great benefits from the drug other than just being able to stay up later. I found that it gave me a little more of a sense of well-being. Took away some sadness. Increased sex drive.

 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

I’d been working out with Sam since October 2006. It was going well; I felt strong and had tons of energy. I loved meeting Sam twice a week to yes, work my muscles, but also to talk through some issues – they always seem to come up in the middle of crunches, laugh at his great jokes and insights, and listen to his wise advice. I am continually inspired by Sam’s kind spirit, fierce integrity and unnerving discipline.

“But honestly, I wasn’t getting the results I had longed for and secretly, deep down, I knew the reason why. It took me five months to finally come to terms, and I have to be honest, it was my impending wedding date that caused me to say those fateful words out loud, as opposed to myself, alone in my bathroom, every morning: “Hey Sam, I can’t seem to stop eating like crap, I’m thinking of trying the Meal Plan you’ve mentioned…” His eyes lit up and I finally exhaled. I was nervous, I knew my day to day living and being was going to change so I meekly tried put up a couple roadblocks: “You know, I’m hypoglycemic, I can’t not eat. Am I going to be starving?” And, even better, “I’m in the film business, I work really long hours, will I be able to find the food I need?” I mean, I was reaching here…I was trying to wriggle my way out… But Sam was gentle and assured me that I would not be starving (except maybe on Thursdays) and that this wasn’t some weird sort of alien food I was going to eat. He explained that it was a simple Zig Zag plan – by daily “Zig Zagging” my caloric intake up and down I would increase my metabolic rate and lose fat—using clean, lean, unprocessed food. AND if I was committed to the process, was honest with my journal, and dedicated to working out, then it would transform my body.

And it did.

I love my arms now – look at those muscles!!

And yes, those are carbs on my plate.

I come at this from another tact.  I am older, arthritic, overweight, out of shape and probably depressed.  Wouldn’t you be with that litany?

When you’ve been out of the gym for so long that the process of getting back in shape seems too formidable to begin, and you then work out with a trainer like Sam who has the skill and finesse of a body sculptor, all of sudden getting fit and feeling younger seems possible and attainable.

Sam has helped me gently get back to an exercise routine.

What I appreciate about Sam is that my workouts our tailored to fit me, exactly where I am at, at any given week.

I’m not crippled at the end of the workout which can happen with some turbo trainers on steroids!

I’m not 17 (shocker) and I end up feeling sore enough to know that I’ve worked out but not incapacitated. Sam intuitively knows just how far to push me.

Clearly, I should do much more, more frequently, but now at least I show up and can do 100 sit-ups.  This is something. How proud of  am I? For someone who hasn’t been to the gym in longer then they can remember, Sam is motivational, supportive and always looking for ways to inspire my inner athlete which he firmly believes is in there.

I think one day soon I will believe him.

~Kelly Rice
Global Media Strategist

Sam is a great inspiration to many people, myself included, and is the best personal trainer I’ve ever worked with. He is very easy-going, which doesn’t mean that he doesn’t push you, it just means he always accentuates the positive. He’s changed my mind-set from thinking of training as something I force myself to do, and dread, to something I look forward to doing several times a week. He even got me to come into the gym in the early morning. No one’s ever done that before!

1. Do you have a decrease in libido (sex drive)?
2. Do you have a lack of energy?
3. Do you have a decrease in strength and/or endurance?
4. Have you lost height?
5. Have you noticed a decreased “enjoyment of life”?
6. Are you sad and/or grumpy?
7. Are your erections less strong?
8. Have you noticed a recent deterioration in your ability to play sports?
9. Are you falling asleep after dinner?
10. Has there been a recent deterioration in your work performance?

If you score higher than 5, consult your doctor.

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.

For nearly two decades, I underestimated the sheer stress that comes just by choosing to live in an urban jungle. Amidst the traffic, poor air quality, high cost of living, and the general pace of life — Los Angeles is by far the most stressful places I’ve lived.  You actually have to TRY to relax here, which is really saying something. It led me to wonder: What are some easy ways to self-soothe? I found a few I wanted to share with you.

1. Outdoor exercise – If you live in a big city or have an indoor desk job, you might have a deficit of exposure to Mother Earth. People with Nature Deficit Disorder who exercise outdoors in a natural environment are less agitated and have an easier time focusing. Take my NDD challenge.
2. Indoor exercise – One psychologist I interviewed told me in his 25+ years of clinical practice, he firmly believes that a full 90 percent of his patients experiencing depression would not require therapy if they would just exercise regularly. The bottom line is that the stress has to go somewhere. Exercise releases the stress and gives you a boost of mood enhancing endorphins. Think of it as natural morphine. More…
3. Music  – Lay off the Coldplay. Listening to upbeat music will cheer you up and distract you from negative thoughts. Listening to music on the way to work or coming home is a great way help you unwind during your commute. Two of my favorite upbeat Spotify playlists:  PEACE LOVE LUNGES and to motivate you at the gym, here are my 100 Great Workout Songs.
4. Foot massage is a natural healing modality based on the principle that there are reflexes in the feet which correspond to every part, gland and organ of the body. You don’t need to pay for this. I wear foot-stimulating sandals in the evening once a week, which you can pick up for less than $10 and it seems to do a nice job.
5. Organize stuff - Cleaning and organizing provides distraction and also gives you a sense of control.
6. Journaling helps you problem solve, getting you get in touch with your problems and feelings.
7. Affirmations leverage your brain’s neuroplasticity by changing maladaptive (“bad”) thoughts with positive cognitions (e.g. “I suck” becomes “I am an intelligent and successful person”)  There’s solid science that this stuff works — that’s why I dedicated an entire blog post to how and why affirmations change the brain in which I also provide practical ways to get started.
8. Acupuncture – I swear by this healing art for its ability to relieve pain, stress, and promote a general sense of well being. Each treatment builds upon the one previous, and the needles are usually painless. Russell Brown, at POKE Acupuncture in Los Angeles is a truly gifted practitioner who I cannot recommend strongly enough.
9. Puppy Love – Your blood pressure drops when you play with a dog. Rescuing a dog also earns you some good karma. Everyone wins.
10. Sex - Probably the greatest, most natural stress-buster ever AND you burn calories. Plus, married men live longer. If regular sex is missing, it could be time to address other underlying issues.
11. Reading prevents obsession over negative thoughts by distracting your mind.
12. Meditation doesn’t have to boring or complicated. I created this 4-minute meditation break which I use while stretching clients post-workout.  You can download guided meditation podcasts at Mediation Oasis, a free site, on topics ranging from “Emotional Ease”  “Beyond Pain” or easy ones such as: “Mini Break for Work or Study”  They also have a $3 meditation app. And try  these grounding techniques to promote relaxation and help you stay in the moment.

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As with all things athletic, I was concerned about feeling intimidated by Sam before I met him. However, from the start, I felt nothing but encouragement and genuine concern for my progress.  Sam’s focus on his client is remarkable during a 50 minute session — nothing distracts him. His knowledge is vast but if you throw him a curve ball, he actually takes time to research an answer for you. His patience is impressive — and trust me, I spent enough session time in the bathroom throwing up to have tested the patience of a saint. Sam simply looked for solutions. Finally, there is his manner — always upbeat, always understanding and completely free of attitude. He really is a gem in the LA fitness scene.

~John Balma, Actor

Aside from the help, and researched advice I received on diet, he trained me in the form of almost a boot camp drill sergeant.

Granted, he helped in form and routine and explaining on how muscles grow separately and together, but more importantly, he pushed me.

This was exactly what I was looking for and Sam has been great a filling that role.

I see many trainers at my gym that are nothing more than spotters or beginner trainers at best.

However, Sam takes it well beyond that for someone who already knows the basics and really wants to push themselves so their body truly does make a transformation.

~Michael Munck, Bond Trader

Get your abs in 7 days, flat

To get your abs, you’ll need to eliminate sugar, optimize digestion, do exercise, lose some body fat, and balance your hormones.

A new (old) way to look at sleep

The idea that we should sleep through the night in one block, was an invention of the Industrial Age — primarily to increase our waking work hours. Now scientists are questioning what a “proper night’s rest” looks like. Back in the days of yore (17th century), most human societies had a completely different sleep pattern than we have now:

“It’s called second sleep,” says Dr. Arshavir Blackwell, a noted research scientist. “People would go to bed at sundown, wake up around midnight — hang out for a couple hours — and go back to sleep.”

During the break between “first” and “second” sleep, people reported big bursts of creativity, connectedness and deep thinking. Even sex between first and second sleep was better — women reported robust fertility, lovemaking and more babies. It’s worth nothing that not all countries adopted our “long work, long sleep” ideal. Chinese workers take one hour naps, and if you’ve travelled to the Mediterranean, you know that whole cities pretty much shut down for a late afternoon siesta.

Ask the Coach

Can you tell me what I should eat before a workout and what to eat afterwards for best muscle gain and weight loss. Not for a bodybuilder type of body, just a lean, strong physique? ~Lisa, Los Angeles

Before a workout, I like 1/4 cup of plain rolled oats mixed with a tablespoon of chia seeds, some almond milk and a dash of cinnamon. I don’t cook the oats, just let them sit for a little while while I’m getting ready. The chia seeds soak up the almond milk and provide extra hydration. Other pre-workout snacks could be:

It’s important to take some protein, ideally in liquid form, 45 minutes after a resistance workout. The body can assimilate approximately 28-40 grams at a time. Pre-mixed shakes are great for convenience. Pure Protein shakes (canned) from Trader Joe’s will do the trick. You can even keep them in the car. I like Lean Body brand shakes.

People who have more friends, see more concerts and have more sex tend to live longer

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.