Tag Archive: Health


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.

10583855_10153961039678642_8442801656613131170_n

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

Your threshold is a personal sliding scale of one’s ability to repeatedly repeat.  It is also where most fad fitness routines will not consider in their mass programming.

An example of tolerating daily stress is to sweat out your current exercise routine with zero to minimal deficit against your ability to sustain and recover.

Take note that this tolerance can also be affected by other life circumstances, including lack of sleep, hours of sitting, or poor dietary choices.  Just a few common examples that can negatively impact where your marker currently stands.

Your fitness routine should be an expression of a fight or flight situation.  Know that a productive exercise program should also include the types of activities that allow you to prepare for the session’s intense demands.  Include both a general warm up and a dynamic movement warm up.  You should also take into consideration that your approach to obtaining your next level of fitness is to choose a plan that prioritizes the present tolerances, also knows as the “weak links” in the kinetic chain of body mechanics.

Be mindful of these above givens, a long with any body inflammation, joint stiffness, and/or lack of muscle flexibility.

Stand strong,

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

I’d like to throw in my 2013 fitness predictions for my fans to mull over and share forward.  First a quick recap on what happened to the others in 2012:

  • Obese rate still on the rise
  • Fitness Fad Market increases
  • Health Benefits/Insurance cut
  • Still confused on where to begin/what to do

In short, insanity still exists and there is more work for me to do.  To begin, let’s all agree that our next approach will not be the same.  In fact, it won’t even be coming from the same engrained habit you call upon in your brains.  It is now time for something different.  Enter sanity.

2013 Sanity Fitness Predictions

  • An increase of appreciating meaningful and purposeful movement  (FOCUS)
  • We begin to chew more slowly
  • We invest our fitness time into the most valuable exercise prescriptions – no fads, just real fitness.

Stay tuned for an amazing year of Sanity!

Coach Sanity

 

 

It’s safe to say we are all now falling down that holiday funnel of Thanksgiving feast into Christmas cheer.  With it, brings an extra large place setting of holiday work party’s, family gatherings, and late night munching of leftovers.  Right around this time of the season I get asked that question, What do I do Coach Sanity?  Lucky for us, Christmas has come early.

I will share with you a few simple tips to add to your holiday festivities, and help curb a habit of bringing overeating into your new year.

1.  Leave a little something on your plate -

Let’s say it is a given you will be consuming more calories around this time of the year.  A good habit to now call upon is the habit of leaving some food behind for Santa and his reindeer.  Make it a good thing (opposite from when we were young) to leave some food behind.  If you visually see that empty plate, it will be very easy to repeat that experience over and over this entire season.  Stop the insanity now!

 

2.  Add a pinch of cinnamon-

Smart scientists have shown us that cinnamon can reduce the glycemic index of a meal by almost 30%.  Moreover, mothers have known this fact for generations.  (Hence, fresh home made apple pie ;) ) If your desert does not go well with cinnamon, sprinkle a little into your coffee, or try sprinkling some on your turkey or stuffing during Thanksgiving.  Just get a dosage into your body before you massively consume large amounts of pies and cookies come desert time.

 

3.  A day of fasting

For those that follow the “several mall meals a day” type of eating plan, you already know you’re allowed a day of splurge every seven days.   This is because it reminds your metabolism to not accommodate and slow down to low caloric eating, and kick into light speed digestion on day seven.

I am suggesting you take that approach and flip it, by fasting for one full day within one week before or after Thanksgiving and Christmas.  Not only will this give your metabolism a much needed break from all that consuming, it will also allow your body to get back to healthy medicinal movement, and take on another year of sanity living next year!

Happy Holidays,

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

Which way to go?

I have been working in the fitness business for almost 20 years.  And not only that, I started in this business at the ripe old age of 19.  Prior to that, I had been in the gym since 16, and it was then I knew I wanted to pursue a career in fitness.

These words are very similar to countless numbers of professional trainers and coaches I have read, also describing their passion for the fitness game.  Where do my words weigh in differently?  Directions.

Directions is just another word for choices.  When one is given directions, they are also being given the act of choosing.  They choose which way to go and hope that way will get them to their destination.  A long with having directions comes options.  You can travel the most direct route, the one avoiding one way or another, or the one filled with distractions.

I created a professional career specifically to provide directions for all of  my clients.  You see, all of us need direction.  We all can use some assistance to further help continue us on our quests.  The foundation of Sanity Fitness System is the dedicated intention of bringing focus to one’s way, and improve their ability to enjoy every moment of their journey.

To me, fitness goes way beyond what we can see, or what we can touch.  A feeling of fitness is what you carry with you within every minute of everyday.  When coming upon your next direction, your approach will only be what you possess at that moment, no more and no less.  When most people bog themselves down, and carry to much, others pass through because they have learned that sanity exists between the small spaces of left, right, front, back, up and down.  An when the time comes, you simply fall into your place.

Follow the signs,

Coach Sanity

Guilt or Snack?

What came first, your guilt or the snack?

I find it interesting how the snack industry markets their products.  We are sent a very mixed message when told that we are now allowed to indulge in a guilty snack.  Mostly because either the fat has been lessened, the portion has been controlled, and/or something has been added to make it taste better, even when the ingredients don’t list like it should.   However, what I find interesting is not the fact that they have suddenly allowed us to indulge in a guilty pleasure.  What I do find interesting is that we are told we should feel guilty about the foods we put into our mouths.

Guilt.  Such a strong word.  A word that should not be associated with food.  Guilt may have its place when used with over consumption of food, and is exactly why it should not be associated with marketing food.  That marketing message can easily be misinterpreted and may ultimately allow a person to over consume simply because of how the marketing language gets received.

(Those reasons can become quite complicated to explain here.  I won’t cover those why’s in this post, however, I will follow up on them in another SanitiyFS post.)

A healthy eating approach has nothing to do with guilt.  Once we remove guilt from the equation, we have nothing to think about except all that surrounds a healthy eating habit.  Take note, I said “think about”.  My  suggestion to you is to not let the snack company remove you from your thinking process of your eating experience.  Mindless eating is what leads to over consumption.  And once that becomes one’s eating habit, it is also an incredibly hard one to break.

Learn to sit down and ‘unsnack’.  Or in other words, chew and eat your meal.  If you are hungry, then learn to go through the actions of setting up an entire meal.  If you are that hungry, then the effort will not be a chore.  The eating experience is something we all must learn to move back toward.  A connection to how we feel when we are full and hungry allows us to have better control of our personal levels of consumption.  You train yourself to eat when you are hungry.  And, more importantly, stop when you are full.

It is also important to recognize that one’s eating experience is a large part of who we are as humans.  It can be a healthy social interaction.  It helps us to connect to our heritage.  And it reminds us of the important balance of and between each meal, and everything we consume.

Follow the signs,

Coach Sanity

Powered by WordPress. By: GilTstudios