Tag Archive: Health

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



Time is made.

We all share one model commodity and that commodity is time. Twenty four hours is the make up of one day. What differs from one to the next is how the day gets spent. Something I have learned through fitness and what I am wanting to share with you is that time is not found, it is made. And through fitness, I learned how to produce more time.

First, a back story. When I started exercising years ago, I spent up to 3 hours a day in the gym. I, like a lot of people, felt that in order to achieve the results I was wanting, I had to spend a lot of my precious minutes in the gym to have it happen. What I discovered over the years was eventually that was not the case. The answers did not lie in the minutes spent on randomness, moreover, it was spent on specifics. And the specifics were the **Big Moves, that accomplished a lot more for the time spent doing them.

I realized I was spending 180 minutes a day, and only walking away with 10% of the health and fitness benefit. As you can see, not a very wise investment. When I later changed my focus, and spent 45 – 60 minutes on the big moves, I was walking away with 100% of a productive amount of time spent. Mostly because the exercises themselves require a focus and a plan, and in return, a stronger foundation to establish everything else above it.

What this means in the real world is that in order to be productive, one’s mental focus should first be spent on the frame (foundation) of what it is you are wanting to successfully achieve. And only then, spend the rest of the time filling in the created spaces on the necessary details.

So many people spend way to much time on the tiny details, when the focus should be on the model of how to spend the hour, and simply allow the minutes to play out in the direction they must go. In short, line them up and press play!

Follow the signs,

Coach Sanity

**Big Moves – Whole body exercises that demand an entire body to have attention. Aka: focus
For example: Squat, Deadlift, Pull-up, Overhead Press, Power Clean, Clean and Press, and Snatch
All the above exercises have regressions for a beginner to also enjoy launching their fitness success!

:) First, thank you. You are taking action and reading this post.  You obviously are searching for a new experience. Something different, and may we say, something more successful.  Your past approaches may have done their job in the past, however, that is the past.  And yes, you may want to use the same approach, but let’s recall the definition of insanity. Doing the same you over and over, and expecting a new outcome.  So let’s agree that now is a good time for a new approach. And this approach will be the one you use to always find a way back to a better you.   Agreed? ;)


Second, resilience: such positive beliefs include:

  • negative past events do not necessarily predict or determine the future
  • challenges or tragedies are not a constant part of life
  • setbacks are situations that people can overcome
  • setting goals and planning can help to achieve success
  • A resilient individual manages their stress largely by managing their beliefs. He or she views difficult circumstances as temporary, and the view that humans are capable of rising above adversity.

    Third, an action for change: Our bodies have an incredible  opportunity to experience a success after a period of challenging conditions.  A reward is earned from the completion of a so called challenge.  And in this case, your reward is the awareness of a new you.  The you that can allow yourself to experience ALL of the end because you saw yourself to the end.

    Now fast: Now that we are past our holiday season, we have in front of us a year of opportunities to adventure.  Your first reaction may be to grab as much as you can before you make your way into the trenches, when in reality, what is most needed is less than you may think.    Take the next 3 days (72 hours) and remove as much sugar and alcohol as you possibly can from your food intake.  And in place of it, slowly chew lean proteins, healthy fats, fibrous vegetables, and lot’s of water.

    Why?: In abundance, alcohol and sugar are two calorie sources that, among other things, have a tremendous negative impact on your metabolism.  Or in other words, your body’s ability to break down and utilize calories.  I know I consumed both sources in excess over my holidays and now it’s time fore less.

    Diet?: No, you are not on a diet.  You are simply allowing your body to do something it already knows how to do, however, rarely gets the chance to do it.  You are cleansing.  The human body has been around a lot longer than any cleanse available on the market.  We know what to do, and how to do it, and all we need to do is to see it through.

    Now what?: After your 3 day cleanse you should take note on how you feel.  And really ask yourself that question.  You may need to add a fourth day to really squeeze out all those toxins.  And if you do, then I suggest you do it.  We now have an opportunity to solidify a new habit and that habit will be a new set point of tolerable toxins you allow in your body.  Congratulations, you are now more in tune (who here hates radio stations out of their frequency?…noisy!) and more aware of how good you want to feel.  Our next step is to maintain it which I will share in another post.  For now, see this through!

    Follow the signs,

    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



Do I sleep? Or should I sweat?

You are low in energy, and you know you should workout, but you feel extremely tired and you ask yourself, “Sleep or do I get a little workout in?”

To answer this question, I suggest you make one tiny purchase (if you don’t have one already) and purchase a pedometer.  A pedometer is a very inexpensive tool that simply measures the number of steps throughout your day.  The recommended daily number of steps for us to experience health is 10,000.  The average american gets roughly half that, and sometimes less.  I only state this because if your intention is to be productive or have an incredibly productive day, your priority should be set around being active .  A body in motion will stay in motion and one at rest will remain at rest.

If you get to the end of your day, glance down, and see that you only covered around 5,000 steps, then I would suggest you not nap, stand up and move.  Do not train your muscles and central nervous system to remain dormant.  And the less the activity, the higher the probability of this happening to you.

On the other hand, if you get to the end of your day and you find that you have covered 10,000 steps and maybe even a nice strength training workout on top of that, and you are feeling a little tired, then by all means take a power nap so your body can hit its own reset button and awake to feeling refreshed and full of energy.  And simply because you took the time to take care of you.

A Sanity approach,

Daniel J Sanidad, Coach Sanity

A trainer:

We prepare.  A successful session does not just happen, it is planned that way.  We set your scene.  Each session must have a flow and must be organized.  Without properly preparing a session, a client is left with with a mindless arrangement of hoops and ladders with minimal carryover to real life health and fitness.


We coach.  The voice of a trainer is one of his or hers strongest assets.  Our voice is what our clients carry with them when they walk away from our session.  This can be a voice full of independency or a voice of co-dependency.  I prefer the former.


We lead by example.  We are a model of what is possible for anyone with the mindset, the environment, and the network to both start and finish everyday.  You are only as rich (so to speak) as the environment you surround yourself within.

Find your sanity!

A Sanity approach,

Daniel J Sanidad

Previously I wrote a post to briefly explain a need in rewording the saying, People can’t change.  I stated, One can not force a change because life will take care of that on it’s own.  Having said that, I’m here to offer you your first opportunity for a life change.  You interested?  Here it is:

How do you want to do today?  For example:

6:00 a.m. Wake up

6:15 a.m.  Shower

7:00 a.m.   Work

1 :00 p.m.  Lunch

6:30 p.m.   Workout

8:00 p.m.   Dinner

10:00 p.m.  Sleep

This may be a typical day for someone, however, not truly answering how you want to genuinely experience today.

Another example:

5:45 a.m.   Wake up

I will spend 15 minutes doing something that will add to my  dinner experience tonight.

6:00 a.m.  15 minutes of Yoga

6:15 a.m.   Shower

6:45 a.m.  Park further and take 15 minutes to walk into work (the goal is to experience  fresh air, new faces, something different)

7:00 a.m.  Work

1:00 p.m.  Lunch (w/a vital friend)

6:30 p.m.  Workout (Solo mission. Take some time to reflect on your day)

8:00 p.m.  Dinner (Yay, been looking forward to this since you woke up this morning.  What did you decide to experience?)

10:00  p.m.  Sleep  (Wow, what a day)

Which day would you prefer to add to your life?  Now I ask again, How do you want to do today?  I’ll take memorable experiences coupled with good conversation, sweat, and laughter please.


A Sanity approach,

Daniel J Sanidad

People can’t change?

Yes, I know you have heard this before.  I wrote it as a question because I don’t believe it to be entirely true.  They say people can’t change.  Yes, I agree, however I also believe it makes better sense when stated one can’t force someone to change because life can do that on it’s own.   A life will happen at it’s own pace and it’s own tolerable threshold.  BUT, where does that threshold lie?  Before I get into that, I would first like to tell a story. The two pictures below are of me.  The one on the left was of me post a small number of  life changing journeys, and specifically the end of my mom’s life.  I think my body represented exactly what you see.  A stressed, emotionally drained, physically exhausted, and forced expression of  a smile while merely coping with what god or an angel felt I was ready to be presented with.  The one on the right was taken about 6 months ago.  Maybe not at first glance a drastic change, however, a dramatic shift in how I went about that change.



I’m sharing these pictures with you because I wanted to express visually that change is possible and can happen.  And it doesn’t have to be forced, especially when life will offer a change to you on it’s own.  My suggestion would be to relearn adaptability.   An ability to adapt is the foundation toward embracing constant change and obtaining endless success.  When you simply train to constantly improve, that is all you will ever get.   What does that program design look like?  Stay tuned for the follow up.


A Sanity approach,

Daniel J Sanidad

It’s a life, live it.

“Just enjoy as many moments as you can before it ends.”

It’s 9:45 a.m. and my phone has just sent me that reminder.  Well, I set this reminder to go off everyday (a recurring appointment) using my Blackberry calendar.  Why 9:45?  Well, my day usually starts about 4:30 or 5 a.m.  By the time I get to 9:45, I’d like to get a reminder that this is a life, I need to live it.  AND, I need to enjoy as many moments as I can before it ends.

Why do I workout?

Honestly, I want to look good.  I don’t think there is anything wrong with enjoying how we look, because when we  look good, we feel good.  We are visual creatures.  When we see ‘something’ appealing, signals go off and our emotions begin to flow.

Also, I want to perform.  What I mean by that is I want to be able to get THE MOST out of each moment.  Luxury cars are designed to give us a look as well as perform on the road.  All in all it is about enjoying the experience, the time spent, and the emotional feeling of what was in our hands.

Your body, no different.  It can be redesigned, trained to move quickly, accelerate, decelerate, and look damn good doing it.  Clothes don’t make the man, the  man makes the clothes.  Armani, Levi Jeans, and Calvin Klein are nothing until a body fills the space between the fabric.  If it fits, and fits well, you know it.

In this life we get one go at it.  We get a journal to fill with experiences, and opportunities only continue to those that take them.  It’s a life, live it.

A Sanity approach to living,

Daniel J Sanidad

Stress. Sleep Part 1

As I began gathering information for this post, I searched the web for articles, links, images, and anything else I can find that would simply portray the message I wanted to share with you.  I felt compelled to write a post on sleep because listening to the words spoken by my family, friends, and SanityFS clients, I hear a very important message within their language.

First, let me share a quick story:

A friend of mine back in college started his first year as a pretty level headed and calm individual.  Into his second year, one of the classes he chose for his general education credit was Stress Management.  The name alone should give you an idea of what the curriculum had to offer him, however, I don’t think he quite new what he was getting himself into.  Within a few weeks, not only was he not able to manage his stress, he had also learned an abundance of stressful ingredients he had never even had a taste for.  The class left him with multitude nights of restless sleep.

The point of me telling this story is that

1.  Stress is obviously a real thing, and

2.  It plays partner to a restful night of YOUR sleep.

Now you may tell yourself that you don’t feel stressed.  Or you may also think that even if you could do something about it, you still won’t get a restful night of sleep.  My comeback: How’s that playing out for you?  In part 2 of this post, I will cover some helpful tips that have helped me, my clients, and my family and friends.  I can personally say I have conquered the laundry list of sleep inhibitors that have plagued me over the years.  My anxiety ran through the roof and I went days on the less than side of recuperative sleep.  In other words, I can relate.

The lesson I would like you to take away from this post is merely to ready yourself for a change.  Change is something we can not control and all we can do is be ready for it.  Stay tuned.

A Sanity approach to Zzzzzzz,

Daniel J Sanidad

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