Who doesn’t love a good quick fix?

We all want to go from A directly to Z, skipping all the steps in between. This is an age of super-efficiency and short attention spans, and none of us have an excess of time or patience.

Today I learned a little something about the power of delayed gratification. I’ve been going to Yoga Works here in Santa Monica for several years, and I usually take my friend Kathryn Budig’s class twice a week. Kathryn is, among many other things, the queen of handstands - and I set a goal for myself, after many attempts and tumbles, to be able to hold a true handstand, without the help/safety net of a wall. This morning, I finally did it - a legitimate handstand! Time seems to stand still when you’re upside-down, so I’m not sure if it was for two seconds or twenty, but one thing’s for sure: it happened.

I’m not sure why this particular pose has alluded me for so many years. I’ve always used an excuse about my limbs being too long, making it biomechanically more difficult for me . . . but don’t get me started on the subject of excuses. After years of consistent practice, I finally learned to take the pressure out of my traps and use my lats for support - meaning that I had to force myself NOT to strain my neck and shoulders, and engage my back muscles, in order to find the center of my stability.

Perhaps this seems like a pretty minor victory . . . but it was such an exciting feeling to accomplish this. There’s something childlike about doing a handstand - perhaps it’s the occasional awkward stumbles, mixed with the feeling of rebellion that comes with going upside-down. (And then there’s the “high” you feel as all the blood rushes to your head.) Kathryn knew it was a big day for me. Toward the end of class, she came over and congratulated me by saying, “Your yoga is going to go to a whole new place starting today.”

In fitness, and in life, we’re often disappointed when things don’t happen overnight. But don’t be afraid to think big, and long-term: When you accomplish something you once thought was impossible, the payoff exceeds all your expectations. Who knew that something as small as a handstand could be such a turning point - both literally and figuratively?

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This weekend I’m giving a speech on my “Recipe For Better Aging” at the USC School of Gerontology’s spring retreat. I’ve been on the board for several years and always love going to Rancho Valencia for the annual retreat - it’s a weekend of eye-opening workshops and activities with a group that could give the Young At Heart cast a run for their money in terms of energy, vitality, and fun.

I thought I’d share some tidbits from my USC presentation with you here - specifically about the benefits of maintaining muscle mass. As I mention in my speech, we all know that there is no magic pill or surgery - no real “fountain of youth.” But as research reflecting the importance of muscle continues to accumulate and surprise us all, one thing becomes increasingly clear: If there’s one key to slowing down the aging process - or even reversing it - it’s maintaining muscle mass.

I start the speech with a montage of my videos over the years - from the early 80s to the present day, from leg warmers and step aerobics to sleek, modern leotards and pilates. The common thread that runs through this little overview is this: I’ve always included strength training in my workouts, even when I first hit the scene and was known as the “aerobics girl.” In fact, in an interview with Self magazine several years ago, they asked me what form of exercise I would give up if I had to make such a choice. And while I would never want to make such a sacrifice, my answer was clear: I’d give up cardio. Don’t get me wrong - cardiovascular activity is a vital component to any fitness regimen - but my choice reflects just how important strength training really is. It’s an absolute necessity, especially when it comes to aging.

When Ken Cooper, the father of the aerobic movement who built an entire career preaching the benefits of cardio, is asked about the importance of strength training, here’s his response: Every decade as we age, the need for strength training versus cardio continues to increase. He talks about an “aerobic-strength axis,” with the balance changing as you age. His bias shifts to strength training as you age, especially after you hit age 60.

Here’s one point that I drive home during the course of this presentation. When it comes to strength training, I never recommend “lifting weights.” I recommend “lifting AND lowering weights.” There are two parts to every movement: the concentric, or lifting motion, and the eccentric, or lowering motion. Imagine a bicep curl: When you curl the weight up until your bicep is fully flexed, that’s the concentric part of the move. But next comes the vital and often-overlooked part of the move: When you lower, during the eccentric portion, you should really focus on controlling and slowly, slowly lowering the weight as your muscle lengthens. That’s how you really tear those muscle fibers - and when I say “tear,” I’m referring to the GOOD kind of damage. The kind that makes your muscles adapt, repair, and grow. I call it one of the “keys to unlocking your muscle.” And now that you have one of the keys . . . open up!

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I’m in training mode for my next video - working hard to get myself into peak shape. Of course, I maintain a regular diet and fitness routine year-round, and I’m an advocate of eating for life, avoiding any sort of rigid “diet” mentality. On the other hand, when I’m preparing to shoot a new project, I like to get myself into “the zone” by going the extra mile: pushing myself a little harder in workouts, and paying closer attention to the balance of carbs, fat, and protein in my diet.

I’ve started working out with a trainer friend of mine, Jorgen de Mey, and we’ve been experimenting with two types of strength exercises: One is a straightforward, good old-fashioned workout with weights, using very deliberate, slow and controlled movements - which is crucial to effective strength training. The other type is implementing faster, ballistic moves: jump-ups, sprints, lateral hops, etc. There was an interesting article in the LA Times yesterday (which I had the pleasure of reading front-to-back since I was waiting to be called for jury duty) about the benefits of high-velocity weight training, and explains the difference between exercising to increase power versus exercising to increase strength. Of course, nothing beats a combination of both! The bottom line (for my bottom anyway) is mix it up, and keep your body guessing. It will bring an element of fun into your workouts (which keeps you coming back for more) and will challenge you in entirely new ways.

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I ran across this story on ABC News, and it grabbed my attention: Musical artist Carnie Wilson’s battle with her weight has made tabloid headlines once again.

Several years ago, when she weighed over 300 pounds, Carnie underwent gastric bypass surgery (which was broadcast online), and lost over 150 pounds in the next year. She looked terrific and spoke publicly about her newfound healthy lifestyle, but as time went on and she got pregnant with her first child she gained back over 50 pounds of that weight. After giving birth, she dropped the excess weight before long. But in recent months she’s been at the center of a media firestorm surrounding the fact that she’s gained back roughly 70 pounds.

My heart goes out to anyone whose body is put under a microscope by the media - but Carnie’s story may not be so unique. Two friends of mine had gastric bypass surgery, and initially, both were thrilled with the results of this drastic procedure. Marie was pre-diabetic at 27 years old. Ellen was in her late thirties and was fed up with failed diet and exercise plans. Both made up their minds and felt they had solid reasons for making the decision to have this surgery - and both have been surprised in recent years to see their weight creep back up.

So is this blog simply a fitness expert’s rant to scold people who take the “easy way out” instead of making a solid, lifelong commitment to diet and exercise? In reality, it’s not so simple. Obesity has reached epidemic proportions, as we all know, and everyone who suffers from it has his or her own story and personal experience that has led to being overweight. And while I will always tout the benefits of a realistic, healthy diet and exercise plan above any and all quick-fixes, I understand that sometimes we find ourselves in extreme situations, and the only way out seems like an extreme solution. As you’ll see in the video above, Carnie seems to have a positive relationship with her body and advises anyone who’s desperate to lose weight to start by changing habits. But I will say this: Neither Marie nor Ellen committed to any diet or exercise plan after experiencing their initial weight drop following the surgery. Both continued to snack on the same fried or sugary foods, living the same sedentary lifestyles that led to their weight gain to begin with. Medical experts quoted in the stories about Carnie have explained that there is often a natural weight gain after the initial drop - but one thing is clear: The surgery is by no means a “cure” for obesity, and nothing can replace the benefits of moving regularly and eating right. There really is no magic pill - and the odds for a magic surgery aren’t looking good either.

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Event Offers Networking, Education Opportunities

PHILADELPHIA, PA–(Marketwire - April 1, 2008) - GlobalFit, the nation’s leading provider of healthy living benefits, extends its support of corporate fitness with its second worksite wellness summit. The event, to be held this May in Philadelphia, brings health and fitness experts together with wellness professionals for a full day of information, networking and, of course, exercise.

“GlobalFit now goes beyond simply offering affordable access to fitness clubs and nutrition programs,” said Frank Napolitano, the company’s President and CEO. “We’re developing GlobalFit into a comprehensive resource. With the Summit, we’re helping our sponsors build a corporate culture that supports employee health throughout their workday.”

To build upon the success of the inaugural 2007 Summit, GlobalFit has gathered an impressive roster of speakers. The Summit will feature Mark Blondman of Blank Rome LLP; Dr. L. Casey Chosewood of the Centers for Disease Control and Prevention (CDC); Dr. Gary Foster from Temple University; Sandra Perlmutter, former Executive Director of the President’s Council on Physical Fitness and Sports; and fitness expert Kathy Smith.
Presentations include “Recipe for a Healthier Workplace,” in which Smith returns to the Summit with practical tips for supporting a healthy lifestyle at work. She’ll even lead attendees through a series of simple exercises that can be done daily at their desks. Dr. Chosewood will share best practices in worksite wellness, drawing on his experience implementing such programs for CDC employees.

The Summit will conclude with a networking reception in which professionals from some of the nation’s largest corporations can discuss their current efforts in worksite wellness and share ideas and resources with colleagues.

“The GlobalFit Worksite Wellness Summit is a forum in which the nation’s TOP employers can come together and discuss current practices and future trends,” adds Napolitano. “The ultimate goal is to encourage Americans to live healthier lives.”

Officially titled The GlobalFit Worksite Wellness Summit: The Foundation for a Healthier Workforce, the event will take place on Friday, May 9, 2008 at
the Loews Philadelphia Hotel. This program has been approved for 4.75 (General) recertification credit hours toward PHR, SPHR and GPHR recertification through the Human Resource Certification Institute (HRCI). The cost for attendees is $99 through April 15 and $199 thereafter.

About GlobalFit:

GlobalFit is the nation’s leading provider of healthy living benefits. As The Source for a Better You, GlobalFit offers a comprehensive selection of programs, products and services designed to create a healthier world by providing access to benefits for healthy living. Since 1992, GlobalFit’s signature offering has been its fitness club network, now with nearly 10,000 providers nationwide. For more information, please visit www.globalfit.com/hrsummit.

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