Tag Archive: athletes


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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I recently received a Facebook message from a friend who was seeking some fitness guidance from me.  Wow, big news right?  I’m sharing because I think it is both important and interesting to address that with ALL of the information available, people still are unsure on how to begin and want to hear it from a voice they trust.

My friend asked me what kind of workouts he should be doing to help address  his goal of dropping 25 lbs, as well as gain some muscle.  I took my time to reply as I am busy, moreover, I also like to wait a few days to allow the words to sink in and give me  an opportunity to not overthink the process.

I assume he asked me as he respects my professionalism, as well as trusts the guidance I would give.  I wear this honor everyday and would like to share a little of the intentional strategy I used to address his goals.  Keep in mind, he is a busy single father of four kids, full time job, and only a little time available to hit the gym.   He likes to go for a run before work and, if time, hits the track at the end of his day.

I needed to come up with a plan that can help him maximize any time he has available to train, as well as practice fitness skills that create carryover to life outside of the gym and with his kid’s activities.

Week 1, 3, and 5 (approx. 12 – 15 sets each session)

Complex moves + Cardio

Monday – Power Cleans

Wednesday – Bench or Squat

Friday –  Deadlift

 

Week 2, 4, and 6 (approx. 20 total sets each session)

Muscle grouping

Monday – Chest and Triceps

Wednesday – Legs and Shoulders

Friday – Back and Biceps

There is no magic in the above, just a simple point at maximizing activities that begin to address his weight loss and muscle building goals.    Where the magic does lie is my reminder to him that there is again, no magic.  Do the things that create physiological change and let the magic happen all on it’s own.  In short don’t force it, just do the work.

In Sanity,

Coach Sanity

lifter

You say you want to (or you already have) join in on the fitness craze called High Intensity Interval Training?   A common question I receive is, “Is this right for me?”  I mean after all, one person’s food is another’s poison, right?

Ask yourself these base line health questions:

  • Do I sit more than stand?
  • Can I touch my toes with out pain and/or restriction?
  • Can I walk a mile without feeling tired and/or sore?
  • Can I run a mile without feeling tired and/or sore?

Why is this so important?  Well, this basic level of health is your fountain from where you will draw recovery from.  Yes, both your ‘in class’ output and recovery are as strong as the foundation of this fountain.

Picture it like this, you are 16, you just got your driver’s license.  You now have open access to the road and the full gas tank to get you there.  You begin racing from place to place because, well why not right?  BOOM!  Your first accident.  Why did this happen?  You let the gas pedal lead, not the steering wheel.

The truth is, the exercises used in high intensity activity require a level of motor control that most don’t regularly practice.  Therefore, if you do not regularly practice the above, please allow yourself several weeks to do so.  Not only will your body love you for it, your orthopedic surgeon may be disgruntled because he lost your business.

Salud,

Coach Sanity

That PoP!

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When we were children, we jumped out of bed, we ran up and down the streets, and we climbed trees for hide and seek.  In a nutshell, we played.  The activities felt free, and in a blink of an eye we demonstrated the proper response to stay in the game.

Today, we have lost a bit of that edge, our freedom of movement, our explosive bouts of play.  We do still have a reactive process, yet, now leaves a mark of pain and impingement.  What now?

The ironic truth may be that your dose of medicine lies in fucntional movement.  I am a firm believer that movement is medicine.  With that, proper prescription of activity is also key.

If you miss that PoP!, it may be that your focus is in the wrong direction.  That PoP! is a significant byproduct coming from the opposite direction.  In exercise terms, this would fall under the training of:

  • Ground(ing)
  • Elasticity (muscle/ligament)
  • Reaction (central nervous system)

It is important to train or retrain the proper response of these once youthful reactions.  A few examples:

  1. Plyometrics
  2. Powermetrics

Plyometrics: movements that bring a focus on improving the neuromuscular response of the above examples.

Powermetrics: exercises aimed to improve the foundation to allow training higher thresholds of plyometrics.

Focus: Improving the response(s)

When playing hide & seek, you hid from the seeker.   Once discovered, a sprint to home base was your one focused direction.  With that, one option for you to do before or after your workout.

Jumping Jacks 30 reps

Squats 20 reps

Jump Squat 10 reps

Skater 20 reps  

Rest 1-2 min, repeat 2 – 3 times.  

Focus: Practice your ability and expression to fall, search for the ground, stay in motion, and feel strong.

Olly olly oxen free,

Coach Sanity

 

 

Simple tools.  Significant movement.

Simple tools. Significant movement.

Our excitements run high of adding  new activities through out each year.  Remember, life is a long marathon, not a sprint, and the better we prepare ourselves to enjoy each and every day, the more we can enjoy ALL the rewards.

Before you embark on your next activity (a run. a class. a lifting session. etc.) be sure to take a little time to prepare your body for proper recovery.  Aside from a proper warm-up, healing from the stresses of exercise can begin once you have finished today’s sweat session.  It is also a nice habit to make recognizing that your body can only continue to provide you what you will give it back.  In other words, take care of it, and it will be there for you when you need it.

A few simple actions you can use for recovery are:

  • self myofascial release techniques
  • passive or static stretching
  • short stages of meditation/breathing

I have found that a after my fitness training sessions with a few minutes spent on a tennis ball for my feet, some simple stretches, followed by 10 minutes of meditation can do wonders for longevity.  We all love playing this game of life.  And the better we treat our opportunities to savor our experiences, the more we open ourselves up to take in each colorful rain drop we call today.

To our health, Salud!

Let’s play,

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

My mission is to simplify.  Simplify.  Simplify.  I speak these intentions so boldly because to me, sanity is a fluid line connecting our dots between our mind & body.  I am not only speaking to one direction, moreover, to every direction.

In this moment I speak of a simple application that brings together training, and tasting.  What I mean is, the open spaces between both of them, and how they can more easily work together for you.

When we think of the word train, we may tend to envision words that elevate our hearts and cause us to perspire. For example move, lift, heave, and throw.  When we hear the word taste, we may find ourselves searching for a connection toward delicacy, flavor, and indulge.

As I voiced, our sanity is a line that exists between the lyrics of mind & body.  In this instance, I speak of your lyric to be within a balance of left and right brain hemispheres.  When we taste, our mind should speak to our body voicing logical, rational, analytical, and objective impulses.  We should see it as parts, and as sequential means to an end.  When we train, our mind should fall toward intuition.  Be subjective & holistic.  To learn to see it as a whole rather as individual parts.

A balance can be found not within a focus of which side one remains dominant, but rather gain a strong trust in our body’s feelings of both present place and present time. Here is where I am to be, where I am to play, and where I am to discover.

Follow the signs,

Coach Sanity

 

I began to do a little on-line research after deciding to write this post.  I typed keywords into the Google search engine and was promptly delivered a surplus of directions to travel with just a click away.  I did click a few of the links, and found authors writing about health decline, our population of obesity, and of course several fitness tools available for purchase.   Easy, right?

I also recently found a former colleague of mine who launched her new virtual fitness web site.  It was completely filled with very simple choices to get you off the couch, and quickly feeling an instant burn in your glutes.  All for one very low monthly rate.

We all know there are many more options like these available on the market.  Each prepared with personal creativity and inspirational intentions.  I applaud all of them for their efforts, and truly hope that you may find your sought out answers within their given directions.

So why the title, A Change in Fitness?

I titled it this way to spark my reader to think about this question a little bit differently.  When I see this question, my brain also envisions:

  1. A change?
  2. I change?
  3. Change fitness?

This leads me to recognize that from my time spent in fitness, I have changed.  I am stronger, leaner, healthier, and more wise (seriously I am!).  And now that I have transformed myself, I am in search of a new one.  This is where most people tend to go the wrong direction.  They seek their next big change amongst the latest fitness toys and accessories, when the answers lie into the direction of personal change.  More specifically, define a way you wish to travel, and envision a different you.

I suggest a different keyword search.  On your next Google hunt, search within the image section.  Words like:

  • play
  • jump
  • push
  • pull
  • run
  • movement

Did you find something that inspires you?

May I suggest a change of clothes, and go conquer it!

Follow the signs,

Coach Sanity

 

Ready.  Set.  Move.

I have written thousands of exercise programs and blogged countless posts.  All to inspire and prescribe one simple function, medicinal movement.

We are bombarded on a daily basis with information.  In my opinion most of it is not necessary, and the stuff that is, usually doesn’t get it’s fair right to be heard.  The presentation is lousy, and the take away message gets misinterpreted and played out incorrectly.  Not always by malice intentions, moreover, ignorance and playful stupidity.

This post is being written to communicate to you with the most direct presentation and purposeful intention.  I am here to voice out loud that your freedom of movement exists in the one step just ahead of you.  Go after it.

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

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