Category: Work Outs


2015_0606ElizabethDaniel292

 

Guess what, our bodies are incredibly intelligent!  It speaks to us with a very simple code of either yes or  no.  Often times, with hopes to kickstart your fitness returns, you stop listening to your body’s direction, and allow another to guide you into which way to go.

For example, you may have been doing a Boot Camp or some other High Intensity Group Class regularly for some time.  You now have substantial changes in what you see in the mirror.  What you also have and may not see is what lies beneath, joint pain or stiffness that varies from nagging to, “Wow, that hurts!”.

Unfortunately, you may also believe that your consistency to maintain this body transformation hinders on the sole ability to sustain said Boot Camp or Group Class output.  Please keep reading.

  • With injury, your body will say No!, and disallow you from producing a high intensity output with an intention to minimize further injury.
  • Quality not quantity, which makes way for the almighty overload to be intentionally planned, and producing your consistent progress.

I believe fitness is a consistent behavioral adaptation of hard earned intelligence.  In short, don’t be ignorant.  Stop doing what you are currently doing and learn how to do it with the above in mind.

Unless you are a multi-million dollar competitive athlete, your progressive fitness is the foundation of your actual health, and your health is your wealth.

With  sanity,

Coach Sanity

 

STOP!  You do not have to repeat this demand to sustain.

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HIIT, what is it?  HIIT is the acronym for High Intensity Interval Training.  And so we are clear, this post is not about what kind of exercises to use for HIIT.  This post is intended to simply educate a bit about why you may want to learn how to better utilize it, and some things to keep in mind when you do.

To start,

The efficient side:   Research has shown that short, multiple spurts of high intensity output (between 4 – 10 minutes) can improve dynamic flexibility and stamina.  We can also improve our resting metabolism, strengthen our muscles a bit, and rediscover a productive way to move with efficiency, and ward off possible injury.  In short, the efficiency of HIIT is minimal time with maximal health returns.

The effective side:  For the population that aims to defy aging, I believe a fitness program designed to improve the function of our body’s systems is a productive investment.    Improving our nervous system, endocrine system, and muscular system is where real value takes place.  In short, we should all aim to move with speed as a training factor, and aim at progressively adding a few more reps then before.

A few things to consider: 

1.   What does “high intensity” mean for me?

On a scale of 1 to 10, how hard are you working right now?  Aim to keep 1 and 10 at completely opposite extremes and be honest with yourself when answering.  A simple way to measure your own perceived rate of exertion (PRE).

With HIIT, aim at a PRE at 8 or above.  Take minimal breaks and clean movement technique

2.   How long?

Typically this means how long should one workout be.  I would suggest anywhere between 4 to 15 minutes.  The truth of the matter is, if you can go past 25 to 30 minutes, you may not be working at the intense level you think you are.  Of course there are always exceptions to the rules and why I tend to focus more on my quality of movement.  When my movements becomes sloppy, my risk of injury increases, time to stop and take a breath to recover.

I suggest adding 3 to 4 bouts of HIIT 3 – 4 times a week and see how you feel.   Vary between 4 minutes and up to 15 minutes.  Choose exercises that allow you to move at high speed and move with virtuosity being the deciding factor to break/stop.

Bullet summary:

Salud,

Coach Sanity

 

 

Sledgehammer Drill

Sledgehammer Drill

What is dense activity?

An exercise/activity that requires whole body attention.

With sedentary living at all time high, it is both necessary and time efficient that we sustain our health and fitness by sweating with some good ol’ laboring activity.  These kinds of movements  ask for a  higher effort of whole body muscle engagement throughout the entire activity, and in return, a productive metabolism and body for the years ahead.

Seek a level of intensity just beyond your “comfort zone” and work for ‘X’ number of minutes.  Each week  try a new drill and aim for an extra rep or two.   Keep things both strategic and simple.  A long term goal should be to practice proper mechanical movement against speed of movement and repetition beyond present exhaustion.

Stand strong,

Coach Sanity

 

 

 

 

Sumo style Dead-lift

Sumo style Dead-lift

Have you been consistent at sweating out your routines at the gym for some time now?  These three tips may be help you continue progress.

3.  A Grunt Out Loud (GOL) – Why?  It’s a sign to your body that you mean business.

It amazes me that so called gyms today do not allow you to grunt when necessary.  Seriously?  This rule can set limitations on your want for successive progress.  What to do?

Do some grunting in the car, or the house before your next session.  Get your nervous system slightly elevated by taking a few deep breaths, and then a few more breaths with an intentional grunt and a muscle contraction.  Yes, it may seem silly at first, however, will aid in those times of momentary failure under the same loads you used a few weeks ago.

Focus on the muscles or the movement you are wanting to train that day.  If you are training big moves, focus more emphasis into your diaphragm for these core lifts.

Sanity Tip:  Your nervous system is currently wired on exactly what you are already doing.  If you want change, prepare it for hard work with breathing, focus and a few loud GOL’s ;)

2.  Practice movements - Why?  In order to have a lifetime of sustainable activity, your ability to move must always be a priority.  And, from my voice of experience, know that freedom of movement is not free, it costs movement.

If you are sitting for hours a day, STOP!  You need to add in simple activity and stretching into your day.  The calisthenics we used to do when we were little can work wonders for extra activity in your day.

For example: Stand up, touch the sky, touch your knees, touch the sky, and then reach for your toes.  Repeat until you feel limber again.

In the gym, try something that starts as a challenge, and practice it to be easy.

Have more time available?  Take a long walk, practice some Yoga, or a mixture of both.  Practice a few different Yoga poses, and then rotate in a new pose every so often.  When you feel ready, take a class and see what your made of.

Sanity Tip: Make it simple, and keep it significant.  Stick to the basics of healthy living, so that you always have these sane options available to you tomorrow.

1.  A clean slate -  Why?  We are creatures of habit, and although it is important to be consistent with exercise, it is also important to recognize when your wants have been met, and shift priorities to the present moment.

For example, if you are wanting to have more defined abs, bigger biceps, or a stronger squat, then your gym sessions must focus on making this happen.  This also can mean adjusting your lifestyle outside of the gym to influence these new results toward success.

Sanity Tip:  A plateau is not a bad thing, so don’t be afraid of it.   It simply means you have  received  the fruits from your labor.  Now, it’s time to climb a new tree.

 

I share these tips for my Sanity fans because with all the information available to us about health, wellness, fitness, and such, I think it’s important to fill the gaps rather than overfill the mental plates.

Salud,

Coach Sanity

 

 

 

 

Write You.

Rewrite You.

Rewrite your metabolism using movement bursts

Movement bursts are short, high intensity circuit training sessions, utilizing multi-joint exercise, to increase your metabolic output.   Simple body weight exercises like squats, lunges, push-ups, burpees, and various jumping activities coupled into a circuit can do wonders to rev up your stagnant metabolism.

Keep these high intensity circuits from anywhere between 5 – 15 minutes.  Here’s one to get you started:

  • 30 Jumping Jack
  • 20  Squat or Squat Jumps
  • 20 Lunge
  • Max # Full Body Push-up

Aim for 1 to 4 rounds in the 5 – 15 minute time frame, while also aiming for the same number and speed of push-ups each consecutive round.

Rewire your metabolism with Intermittent Fasting

An 18 hour fast can also do wonders for rewiring the way your metabolism functions.  Intermittent Fasting allows many benefits, specifically retraining our bodies ability to better utilize stored fat as energy.   An example:

  • Sunday Dinner – 6 p.m.
  • Monday’s first meal – 12  p.m.
  • Monday’s second meal – 7 – 9 p.m.

*Repeat the above routine once a week for month and see how you feel.  

**It is also important to not overeat or snack during this time period. 

You may also try a full 24 hour fast once a week, and return to your regular way of eating the rest of the week.

Chew slowly. Move intentionally.

Coach Sanity

 

 

 

 

 

 

 

Strength training articles have been written for years, and so, our practice has traveled from all corners of the fitness continuum supporting sporting activities ranging from weekend warriors, to minutes shaved from of a mile, to strokes removed to find us further under par.

I am writing this post specifically to educate about the training for a life filled with activity.  I have found where most people fall short is not recognizing their opportunity to rehearse, and thrive, within life’s activities.  A large part of this is not personal fault, rather, a commitment of time spent on a mass market of fitness filled with draining activities that sacrifice quality for quantity.  Strength training for life is allowing for a practice of progress found in progressive training.  Like goal strategy, this is intentionally planned and modified.

Where other mistakes are found is not knowing what is wanted in return for the time spent under a barbell.  Without knowing your take away product, the value  of the benefits begin to decline, and when we find ourselves short of long term results.  A few valuable benefits found in strength training are:

  • injury prevention
  • bone density increase/maintenance
  • long term weight management
  • mind focus
  • a sense of resilience

These benefits only continue to improve, as we challenge through periods of progressive strength training protocols.  Furthermore, I have found one of the most valuable benefits my clients take away with them from my strength training prescriptions is an improvement of their ‘in the moment’ thinking.  I value it as an increased ability of (RAISE ) React Accordingly In Stress Environments.

We tend to use a large amount of our human ability to recover from stress when we overreact to the happenings of daily living.  Your staying power can be found within the results of personal progression of the movement patterns our bodies were designed to do since the beginning of existence.  In the gym, they fall under weighted squats, deadlifts, over head pressing/pulling, throwing and hurling, and jumping/landing.  Simple movements done with progressive overloads, to test the human systems of tolerating heightened amounts of stress.

Seek value in the movements that change your life for the better, and spend more 0f your lifetime doing the activities that  make you smile.

Play now, live longer

Coach Sanity

Front desk, locker room, cardio machine, etc.  It amazes me that so many people walk into the gym for their workout, and tend to travel the same route they did the day before.  Here are 3 tips I suggest to stop the insanity of living the same as you did yesterday.

1.  Wear a bright color around the area of your body you want to focus on for that day’s session.

When you look into the mirror, your eyes can focus in on the bright color around your mid-section, arms, or butt (for example), and you can better ‘connect’ to that area, and maximize every single repetition you do.

2.  Take a dry erase marker with you, and before you leave your car, write out on your window your word of accountability.

I love writing things down.  It makes them so much more real than simply keeping them floating around in my head.  The next time you head to the gym, write out one word you absolutely know will hold you accountable to your workout.  We all need reminders ;) For example:

  • name of your child
  • date of your wedding
  • color of your new bikini
  • the name of the guy/girl you have a date with on Saturday

3.  Focus on one thing, and one thing only

Most people go into the gym and dance around the entire area doing several machines and free weight exercises.  I suggest at least once a month you go into the gym to focus on one movement.  Spend at least half the amount of time you would normally spend, and perfect this one movement you have chosen.   Take the time to warm-up as if you were doing your regular workout, however, take this time to also focus on the muscles you will use for this one movement.  Don’t be surprised if you feel more sore than you have felt in quite some time.

 

Follow the signs,

Coach Sanity

Each and every one of my posts are written with the intention to simplify what was once uncomplicated and pure.  In the beginning, the passage of fitness training was gluttony free of silly toys and jumbo sized pieces of equipment.  It was once a simple place, and only your challenging experience awaited to be measured.

Now we are flooded with intentional distractions.  Appliances labeled as fitness tools soak up inches of primary real estate in gyms across the globe in hopes that they can sell you an opportunity to find a new you and a new look.  Which ones work?  Which ones work better?  Which one fits me?  Do I need all of them?  Just a sample of a number of questions that float around the four corners of your gym.   And a long with them, a number of mediocre fitness trainers simply selling a cookie cutter they call fitness.

I am here to tell you that there a lifetime of results existing amongst the most nutritionally fitness dense tools available on the market.   In this case, the biggest rewards do come in the smallest packages.  Below is a list of tools I feel are the most efficient way to spend your time in harnessing your fitness potential.

1.  Body weight

2.  Medicine Ball

3.  Dumbbell

4.  Barbell

5.  Kettlebell

Supplement(s)

6.  Bands

7.  Ropes

8.  Rowing Ergometer

9.  Variable resistance machines

Each allow freedom of movement and room to explore.  Taking your time to master  the skill of maneuvering these simple tools is your license to walk the path of extraordinary.   How does one master something so free?  You learn to flow, and follow the signs.

Coach Sanity

Pink Ninja

Illustration by Tony Gil

1. Gym contracts have their own shape and better still, using the gym membership will help you find yours.

2. As a beginner, everything works until you are no longer a beginner. Give yourself some serious credit since you earned another level of fitness.

3. There are more than enough tools to use at a gym to get you fit

and 4. you will not need all of them to do it.

5. Progress comes when you go. Meaning when you go to the gym to create the stimulus, and when you go home to allow it to manifest into the new you.

6. Not everyone is looking at you,

and 7. if they are, they are wondering if you are looking at them.

A Sanity approach,

Daniel J Sanidad/Coach Sanity

 

 

Play Time!

Most of the top 10 health related issues of our human population continue to be from the absence of healthy movement and poor nutritional intake.   Our population continues to grow as does the lack of activity specific to the play time with our children.

Our children learn to empower and embrace their lives through the habits we, the adults, show and lead by example.  If we play, our children will play.  If we eat well, our children will follow.   And on the flip side, if we can not conquer our stress, our children will follow.   Our reaction to our stresses is the bulls eye that centers around everything else in our lives.   It can literally take over and run us into the ground and with that, lessen our opportunity to further nurture ourselves and our family.

Q.  How do you begin to conquer your stress?

A.  Add play into your daily equation.

Step 1.  Decide and voice to yourself, “I will not be an unhealthy role model for my children.”

Step 2.  Be like Nike, Just Do It.

Step 3.  Bring some kind of camera with you and log the memories you will be creating with the futures of each and everyone of us.

A Sanity approach,

Daniel J Sanidad

Coach Sanity

 

 

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