peace love lunges

The bedroom is for two (and only two) things: sleep, and “satisfying” sex. That’s according to Dr. Sonia Ancoli-Israel, a sleep research specialist who spoke at LA Times Magazine’s annual conference on health & wellness. (Who wants un-satisfying sex?)

In my eight years as a personal trainer, I’ve listened to many clients talk about their insomnia, struggling with my own at times. I have tried to integrate most of the items on this list and, oh boy—when done in concert, they make a BIG difference.

HEY SAM:  You mentioned “shocking” the muscles when you work out and doing different exercises. Does that mean that every time you work out, it’s good to always change your workout, or should you be consistent and change your workout routine every couple weeks? -Joseph, Los Angeles

The body responds rapidly to any weightlifting or exercise routine, and yes, it’s important to continually challenge your muscles by “mixing it up.” When I train clients, I make sure to change up their routine (on average) every four weeks (or every 8-12 workouts).

In 2006, my blood pressure tested higher than normal and my doctor ordered me off all caffeine. At the moment he issued this edict, I nodded along in happy agreement (maybe it was just the Lexapro?) but the thought bubble over my head went something like:

“You doctors just don’t understand how real people live. C’mon—me, a TRAINER who gets up at FOUR THIRTY in the MORNING, quit drinking COFFEE?? Yeah, right.”