PEACE. LOVE. LUNGES.

Confessions of a Coffee Junkie, and a Practical Way to Quit

Sam — Thu, 17 May 2012 13:30:09 PDT

Three weeks ago, 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.”

Still nodding, I agreed to a follow up seven days later so he could re-test my blood pressure and determine whether or not I needed to be placed on “blood pressure meds.”

As I left the office, those three words rang in my head: “Mocha Iced Blended.” I pulled myself out of my daydream and started doing the math. I’d been drinking coffee every day from the time I was 13. More or less EVERY DAY for the past 21 years. Maybe the doctor was right after all. Could I really be a coffee junkie?

I decided to quit.

I started by going cold turkey. That lasted—(not)—for a little less than three days. By the 69th hour, I’d succumbed to a Diet Coke late in the afternoon. I tried to sell all sorts of reasons to myself, but it was really all bullshit. I needed a new plan: a way THROUGH the madness.

MY “PRACTICAL WAY” TO STOP DRINKING COFFEE

I created this approach from scratch, and it’s been a pretty easy way for me to reduce the amount of coffee I drink, largely because I haven’t felt deprived, while “tricking” my body.

Taking a tip from a client who suggested coffee drinkers are far more addicted to the ritual of drinking the coffee than the actual beverage, I moved our coffee pot from the central point in the kitchen to the far side, making the coffee “ritual” less central to my morning experience. Next I took two large clear plastic canisters and placed them on the kitchen counter. I bought a large can of 1/2-Caf which contains 50 percent less caffeine than regular coffee and dumped it into one of the canisters. I bought the same sized can of “decaffeinated” grounds and poured them into the other canister.
When I take a scoop from the 1/2-Caf can, I take an equal amount from the Decaf can and mix it into the 1/2-Caf can, thereby diluting the ultimate caffeine content of the beverage. I’ve mixed about 75 percent of the Decaf into the 1/2-Caf now, which means that I’m mostly drinking mostly decaf now.
I’ve also changed my behavior. Instead of setting the alarm clock for 4:30 AM, now I sleep until 5:15 AM, and immediately hop into the shower, waking up naturally with great lemon-sage aromatherapy from Bliss Spa. That gives me an extra 45 minutes of sleep each weekday—that’s almost 8 hours of extra sleep every week. Not a small thing for a trainer.
I’ve done a few of other things too. I’ve stopped using those impossibly huge mugs in favor of smaller mugs. I don’t make as much coffee in the morning, either. And I stop at two mugs, max. This morning, I only had 3/4 of one.

About a week to the day, I returned to my doctor. I could almost hear the pride in his voice when he gave me the good news: “Congratulations Sam. Your blood pressure is normal. You’ve saved yourself from having to start a new medication, and you’ve improved your health.”

I think he was a little surprised that I’d done it.

I was, too.

(Originally published: Jun 3, 2008)

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I Am Grateful for Butterflies

Sam — Mon, 14 May 2012 07:30:31 PDT

I am grateful for the surgeons who aren’t assholes. I am grateful for Taxol and Carboplatin and painkillers and radiation and CA-125 markers and carrot juice. For clean windows and Tylenol and singing penguins. For poppies and Subway and walks around the neighborhood. For candles finally lit, for losing our expectations. For flat rate boxes and black licorice scotty dogs from Trader Joe’s. For the O-VAX and the Hamster Dance, peach salsa and Seinfeld. For long talks with grandmothers. And mothers. For the friends who ask “how’s your mom?” and for those who don’t, because it’s too much to explain again, anyway. For Skype and Sha Sha, and her friend Kathy, and that high school friend who takes her out to lunch sometimes. For picnic lunches, heirloom tomatoes and flax muffins. For hand sanitizer and urgent care and shopping at Costco in a surgical mask. For e-mails from survivors and free nights and weekends. And I’m grateful for “good” days; really grateful for those. I pray for more days of getting sandwiches and driving to the park and watching clouds fly and wondering if we should buy a kite? I pray for a trip to Cheyenne and for a rodeo somewhere so that she can see me dog a steer. I pray for time.
Protect her during this time of magical thinking.
I am grateful for butterflies.

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BOSU Squat w/Front Raise

Sam — Sat, 05 May 2012 17:57:55 PDT

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At 13, I Owned a Candy Store

Sam — Fri, 04 May 2012 17:42:10 PDT

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Chicane: a Brave New Album

Sam — Fri, 04 May 2012 05:15:39 PDT

IS IT PURE COINCIDENCE that Chicane’s newest release happens to nearly collide with Fiona Apple’s 6/19 release? That Mr. Bracegirdle and Ms. Apple might have actually conspired to put so much immense music into the Universe all at once is total fantasy fantasy fodder for us die hard fans.

Well almost. In classic male form, Chicane came first.

And Nick’s newest album Thousand Mile Stare, is sheer relief from some of the more overproduced, heavily commercialized tracks of Chicane’s past few years. In TMS, Chicane is getting back to the roots of what it originally was with Halcyon: breezy, ethereal, dreamy music that harkens us back to happier days and too short Ibiza summers with salt in our hair and sand between our toes. (If you’ve never heard of the electronic musical act before, I promise you will fall in love with their signature track No Ordinary Morning, if not Saltwater or Don’t Give Up).

Listen to “Playing Fields” a track from Thousand Mile Stare after the jump.

The shimmering track “Playing Fields” conjures so many emotions you may be surprised to find you feel inspired, wistful, reflective, sad, and yet… at peace? For Chicane, that’s mission accomplished. So until June 19, all is right with the world.

Softly the end of summer
Gives us her last rays
To remember all the thunder
Of our glory days

Breaking through the clouds before us
Glimmers her last days
Oceans mirror
Light reflects horizons far away

A sudden vision to turn this day around
We’ll keep hold of every fading summer

Softly the end of summer
Gives us her last rays
To remember all the thunder
Of our glory days

Distance and time are moving
Gathering their speed

We are safe in here and now
This moment’s all we need

We’ll climb the highest mountain we can find
We’ll never let the lights go down around us

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Seven Health Shortcuts That Work

Sam — Mon, 30 Apr 2012 07:00:39 PDT

Doing the “right thing” can seem impossible when it comes to health and nutrition. If you’re pressed for time, here are a few ideas that work.

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

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Kate West

Sam — Sun, 29 Apr 2012 01:10:16 PDT

“Sam Page is the best trainer you can hope to find in the greater Los Angeles area. His gentle coaxing will inspire you beyond what you thought your limits were, but he can be tough when he needs to be and he can tell when you need it too, probably more than you can.

Right out of the gate, you get a thorough physical assessment of what you are capable of and what your goals are. If you ever wanted discretion in sharing your BMI, he’s your guy. Rates vary, depending on how many sessions you book (the more you do, the cheaper it ends up, especially if you buddy up). You can add a meal plan to that and Sam might even go grocery shopping with you. You can absolutely trust in his eight years experience as a personal trainer and entrepreneur and revel in that sunny demeanor. Motivational sayings and music propel you toward your best self, along with the latest technology (no one is hipper than S.P.) as you marvel at how far you’ve come. Of course Sam would say he believed in you the whole time. Heard enough? Yeah, he’s easy on the eyes too. Go book him now.” ~Kate West

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Four Awesome Stretches

Sam — Sat, 28 Apr 2012 20:51:20 PDT

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How to Mix Up Your Exercise Routine

Sam — Sat, 28 Apr 2012 07:00:29 PDT

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. 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 4 weeks (or every 8-12 workouts).

The theory behind this is called “periodization” which means that workouts should be periodically changed to make them effective.

You can “periodize” your weight workouts by trying these 6 steps, in order:

CHANGE THE ORDER. Do your current workout backwards. For example, if you generally finish by training abs, on your next workout, start with abs and work backwards.
CHANGE THE REP PATTERNS. If you generally lift in four sets of 12, consider changing your rep pattern to an inverted pyramid (i.e., 12, 10, 8, 6, then 12) or change the number of repetitions for a given set from 12 to 15, or 20.
PLAY WITH THE WEIGHTS. If you’ve become accustomed to a certain weight on an exercise, try reducing the weight and working with higher rep patterns with extremely strict form. Or if you’re using light weights, try “upping” the weights to heavier amounts and doing fewer reps (again, with very strict form).
CHANGE THE EXERCISES. Probably the most obvious thing to do is to do different exercises to hit the same body parts. For example, if you’ve been doing squats, try lunges or the leg press instead.
CROSS TRAIN. Remember that the goal of weight training, for most of us, is not to become a competitive bodybuilder, but for “real life” strength. Cross train your muscles, using circuit training, “boot camp” like classes, “core” classes, and other types of training that brings resistance work to a new level.
TRAIN YOUR WEAKNESSES. I’m a sucker for a good pull-up, because they are by far my worst exercise. But I manage to do several pull-ups every day in my quest to improve. What are your body’s weaknesses? Be honest about them, then hit those areas in the gym with rigor and fierce dedication.

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Sam — Fri, 27 Apr 2012 22:25:55 PDT

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How Val Kilmer, Mark Wahlberg and The Tao Turned Me Into A ‘Stud’

Sam — Thu, 26 Apr 2012 23:40:31 PDT

AT AGE 16, I WAS LAZY—AND FAT. Naturally, then, when I had to choose between “Men’s Powerlifting” and “Body Mind and Spirit” during my junior year of high school, I chose the second.

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?

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Tom Wang

Sam — Sat, 21 Apr 2012 01:41:05 PDT

“I started out weighing around 235 lbs. Yes, I weighed 235 lbs. Not something that I would be proud of but it was the truth. As of the time of this review, I weigh-in at 195 lbs after 3 months of intensive training with Sam. Yes, it took a lot of work! Yes, it took a lot of dedication. It also takes a talented and motivational trainer like Sam to get me in shape. Encouragement, guidance, and devotion are the top 3 words that come to mind when it comes to Sam’s methods of motivating his clients. Anyone can get a trainer at the local gym. Here are some questions to consider. Does the trainer at your local gym work with your schedule? Does the trainer just sit there and watch you do the exercise(s) without correcting your form? Does the trainer keep an accurate account of your achievements? Most likely the answer would be yes to some form for the local gym trainer. What sets Sam apart from your run-of-the-mill gym trainer is his willingness to work with you on a level where you are comfortable and motivate you to achieve and even surpass your fitness goals. I am a very happy client of Sam’s and would recommend him to anyone who is serious about his/her fitness goals. It’s now time for me to go and do my morning cardio. Three short words for you Sam: Thank you Sam!!!” ~Tom Wang

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Carlos Rosario

Sam — Sat, 21 Apr 2012 01:27:43 PDT

“I’d been looking for a good trainer for quite some time, trying a few for the last 12 years. Then I found the trainer everybody dreams to have: Sam Page. In a city (Los Angeles) where every trainer trains their clients the way they train themselves, (incapable of adapting their training to the physical chalenges of their clients) Sam is definitely a rare catch. He designs the perfect program for you based on not only your physical evaluation and lifestyle, but also the mood you’re in when you start your session with him. He’s always ready to change the workout with an incredible repertoire of creative exercises to fit the needs of your mind, body and spirit.

“In a city where every trainer feels like they need to be your ‘friend,’ (or starts off very professional but after three sessions have ‘crossed the line’) Sam will always respect your emotional boundaries, always listen to your needs. He’s discreet and respectful — quiet when he feels you need space, and a very good communicator when you need motivation.

“Working out with him is something I always look forward to. I have fun during my sessions and I’ve learned very valuable information about the body and weight training. His knowledge on how the body functions always impresses me. Reading all the articles he writes every week on his website has helped me to stay in touch with all the latest in fitness, diets, and has improved my sessions. You’ll be incredibly surprised on how fast you can acheive the results you’ve always dreamed. I’ve been working out just four months with him and I’m already in the best shape I’ve ever been!

“I don’t think any trainer in Los Angeles gives as much to his clients as Sam does—he’s a true inspiration and a joy to be around. Sam’s just the best: a beautiful man with a huge heart that loves his work and dedicates 100% of himself to you.”

Carlos Rosario, Film & TV Costume Designer

Tom Wang “I started out weighing around 235 lbs. Yes, I weighed...
Paul Horne “Best trainer I’ve worked with in LA. Sam gets clear...
Brad Brusavich ...

Paul Horne

Sam — Sat, 21 Apr 2012 01:15:51 PDT

“Best trainer I’ve worked with in LA. Sam gets clear on your goals and creates a workable plan that you can actually follow. He’ll also follow up via email and text throughout the week to help you stay on track. The workouts are intense, but he alternates a fun/casual approach between the burning reps to make it all bearable. Also his zig-zag meal plans are legendary in Hollywood for fast weight loss and fat-burning. Sam’s a great guy, a great friend, great at what he does, and committed to you having the body of your dreams. I couldn’t ask for more in a trainer.” ~Paul Horne

Christopher Gable “Sam’s regimen gave me a great and viable template...
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Eufe De La Torre, in spagnolo

Sam — Sat, 21 Apr 2012 01:13:33 PDT

“Fue increible! Despues de 6 años de estar en casa cuidando a mis hijos y a punto de cumplir los 40 (horror!), necesitaba un buen empujon para perder las 20 libras que poco a poco fui acumulando (189lb – 25% grasa). Con tu gran apoyo, rutinas duras y entalladas a mis necesidades, alcance mi meta de 169 libras en 6 meses. Tres meses mas tarde, he seguido las rutinas por mi cuenta y he mantenido mi peso. Ahora estoy en forma, con 32 de cintura, buena salud y mucha energia. Sam, me has inspirado a seguir en forma, mantener buena salud y volver a ser esa persona activa que antes era. No solo por mi, sino tambien por mis hijos. Gracias!” ~Eufe de la Torre, Therapist & Stay-at-Home Dad

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Christopher Gable

Sam — Sat, 21 Apr 2012 00:51:22 PDT

“Sam’s regimen gave me a great and viable template to follow and carry into the rest of the week. A great help!”

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Brad Brusavich

Sam — Sat, 21 Apr 2012 00:48:59 PDT

“I’d never worked with a trainer before, and approached this experience with a fair amount of trepidation. I didn’t know what to expect, but I know what I didn’t want: a macho guy all into muscle and nothing else. Working with Sam far exceeded my expectations. Sam welcomed my approach to my body as an exploration and challenge of my perceived limitations, and a celebration of my emotions and spiritual well-being. Sam welcomed my questions, incorporated my requests into the routines, and provided consistent unwavering support.

I was impressed with his dedication and commitment to helping me be my best at each moment, and his willingness to listen to my insecurities and challenges, as well as what I felt were great strides in progress. I was quite impressed with his ability to stay focused, present and completely attuned to me (my favorite topic) at each of our sessions. The experience for me was a continual unfolding of new awareness and lessons about what barriers I construct for myself and how to overcome these obstacles with Sam’s feedback and help.

I have a new appreciation for my body, for myself and for what I am capable of. I am surprised how conscious I am of the choices I am making on a daily basis concerning my health on every level. Where I used to automatically reach for the candy bar or remote control, I now make a protein shake or take a walk (ok, truth: if not, I at least think about it). Sam, you’re the bomb (and pretty macho too)!”

Brad Brusavich, Artist
Pasadena, CA

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Jim Cude

Sam — Sat, 21 Apr 2012 00:30:55 PDT

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Dr. Arshavir Blackwell

Sam — Thu, 19 Apr 2012 10:17:54 PDT

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.

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How to Pack a Healthy Lunch

Sam — Fri, 24 Feb 2012 05:22:49 PST

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