Tag Archive: medicine balls


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

Want a quick workout?

50 ball slams
50 walkouts
100 russian twists.

Finished with some beach muscle work.
All in about 20 minutes.

A Sanity approach to fitness,

Daniel J Sanidad

Let me start by saying that I am not a runner. On most days you will find me swinging Kettle Bells, slamming Medicine Balls, and playing with other high output/Metabolic modalities. I like to get my workout done in about twenty minutes and don’t particularly enjoy two hour runs. However, I do enjoy an opportunity to challenge myself with other fitness means and 13.1 miles can fill that spot very easily.

I finished this race pretty close to the same time I did last time. Only difference was I ran A LOT less before the race this year then last. And when I say a lot, I mean like not even half what I ran last time. I did, however, make very valuable changes in my regular training that allowed me to have more free time and remain very fit and healthy.

Will I do another race again soon? The only thing on my mind right now is getting back to my regular workouts and develop my new class. Keep your eyes open for that update.

A Sanity approach to fitness,

Daniel J Sanidad

Short and sweet

Had a real nice workout that my colleague wrote up the other day and wanted to share it. Short and sweet and to the point!

Med. balls, DB’s and a KB:

50 Squat Thrusters
100 Russian Twists
50 Ball Slams
100 Russian Twists
50 KB swing
100 Russian Twists

Took me about nine and a half minutes. Easy peazy, Mac n Cheezy!

Daniel J Sanidad

I remember when my junior high school Physical Education (or lack there of) teacher would walk out from his office wearing ‘The Red Shirt’ and all of us would cringe when we saw him walk out. That only meant that we would be running laps around the BIG field for that day, and if I could recall, two laps was just shy of a mile.

The funny thing is that the majority of us hated it and back then we were told it was because we were lazy and/or out of shape. I believed that for a very long time and unfortunately, so do a lot of other kids at that age. Now I don’t know about you, but in order to get kids interested in fitness it has to be fun. And not only that, the only sport long distance running exists in is long distance running.

Kids are supposed to play, laugh, and just have fun moving. Now I loved the 40 and 50 yard dashes back then and I thought I was pretty good at them. Today, we call those intervals and research has shown us that they are one of the best ways to burn fat. Uhhm, do you see a connection?

Motion creates emotion and a bad emotional connection to fitness does not help to invite it into our lives. If long distance running is what you love, then by all means, do it. However, those of us that dabble in running and also enjoy throwing medicine balls, jump onto and off of boxes, and swing from the pull up bars are far from lazy!

A Sanity Approach to Fitness,

Daniel J Sanidad

I guess before I speak on the benefits of training and working out, I should start with the differences between the two. In my opinion, training is the time alloted to make a significant change in not just muscle size and shape, moreover, changes within the motor pattern, while working out being more dedicated to the former. Or in other words, being in ‘gym’ shape vs ‘life’ shape. I can spend this entire post getting more in depth with each of these concepts, and in a future post I will devote more information on how to better define them for you. However, at this time I’d like to express the benefits in keeping both of them a part of your fitness routine.

It continues to be seen that several thousands of dollars are being spent on fitness modalities ranging from gym memberships to last nights’ infomercials and there is probably no end of either of these in sight. I am not here to avert you in purchasing either of these because far be it from me to tell anyone they can’t spend their money on what they want or feel they need. What I would like to do is give you a better idea on what you are purchasing and to maximize the dollar you will be spending.

I used to tell my clients that a gym membership will not get them in shape rather using the membership will. What’s more, when you get there, what is it you want to do? First, why did you invest in the membership in the first place? From my gym employee experiences, most customers were searching for the answers to weight loss and increased muscle mass with cardio and aerobic classes not too far behind. Still, what is it that they wanted to accomplish with these? These will all differ from one to the next depending on several factors so for the sake of simplicity, we’ll focus with the beginner fitness enthusiast. If you’re just starting to exercise, then all will be productive ways of spending your time at the gym. As you begin to progress and are looking for further transformation, slight changes in your approaches to them can help you to see that through. For example, you can simply modify the FITT (frequency, intensity, time, and type) principle and if you feel your body has adjusted to the 60 minute aerobic class, then you can increase the intensity and cut your time down to half and do a ‘tough’ 30 minutes. Or if you have only been using machines as your resistance tools, then adding in dumbells, kettlebells, and medicine balls can provide another level of intensity that your body must now adapt to. If you’re a beginner, then a weighted medicine ball in your hand can feel very different. There will be a learning curve you will go through to better handle the new tool and a training opportunity will have presented itself. You have trained yourself to use the new tool and have also added more variety into your workout.

To summarize, working out and training go hand in hand and they should be looked at as favorable moments of creating a better you. In part 2 of this post I will express more examples of the FITT principle to the specific tools one may choose to use. Until then, go play and have some fun.
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Daniel J Sanidad

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