Tag Archive: Play


That PoP!

COACH-SANITY-SIDE2

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

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

 

 

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


I recently went to Las Vegas to partake in a few festivities that fall under the words, Bachelor and Party. I was one of 9 gentleman who raged a full weekend on activities that speak the language of unhealthy and highly stressful. As you know, what happens in Vegas stays in Vegas, and this post is not about what transpired over the 48 hours of gluttony. Rather, it is about the steps I took to ensure not coming home completely annihilated. AKA, shit faced!

Summary – My suggestions for sustaining a weekend of sins in Las Vegas are as follows:

Some down/quite time, thirty minutes of natural sunlight, sip on fluids, chew slowly during meals with a good solid protein source before and after your partying begins.

Day one: I had to work Friday morning and was up at 4:30. Which means I had been up for almost a full day by the time I got to sleep in Vegas, post a few clubs and some fine dining. I fell asleep around 3:30 a.m. and awoke around 8 a.m.

I hit the pool side for 30 minutes of natural sun therapy. I wanted to stay long enough to break a nice sweat.  Once that happened I began to sip water slowly and continued for a few more hours. I also had a nice size lunch (Turkey burger) a long with some Sprite for the carbonation. Later, I was back in my room for a short nap away from the hot desert sun. I then went back down to the casino area for a cocktail. After all, I was on a weekend get a way, and I also feel it is good to have a little bit of hair off the dog that bit your head off. Needless to say, I felt very relaxed and ready for another night of raging in Vegas!

Day two: By the time we got back to the hotel this time, it was 6 in the morning. We headed straight to Cafe Bellagio to have breakfast. I ordered Eggs Benedict and water. Again, on vacation and wanted something I would usually not eat at home, as well as eat some healthy egg protein.

I slept for about 4 hours and jumped right into the shower. I slowly started to pack for my flight home, and continued to relax in my room until our noon checkout. At the airport, I got a black coffee and more water. Didn’t finish the coffee, but did drink the water over the course of the entire flight. I also asked the flight attendant for some ice.  I felt some ice cold water would also be useful to help continue to cleanse.   I also ate the two small bags of peanuts they give out for some salt, and that was all I had until Sunday dinner with family. I crashed about 10 p.m. and woke up Monday morning for work at 5:30.

Day three: I got to work and went right to business with e-mails, clients, meetings, etc. I fasted all morning (just sipped coffee and water) and an hour weight lifting session around noon. I just ate my first meal of the day (3:30 p.m.), and must say, am feeling nice and relaxed while I type this post.

As far as I’m concerned, life is all about a wonderful balance.  And the ability to enjoy the entire experience is where sanity is all about!

Follow the signs,
Coach Sanity

Labor/Play or Play/Labor

The recent question being answered on CNN, Facebook, and other social media sites is, “How do we get Americans to lose weight?”  As you know, I write simple answers that provide directions to accomplish the given task.  Is there more than one answer to this question?  Yes.  Do you need to do all of them?  No.  I will provide two answers for you here, and you can know that time spent between these two will be more productive in spending your precious hours than any other direction you may choose.  Follow the signs.

1.  Labor

I chose to use the word labor rather than work because we already work a lot.  The problem is, we are not physically laboring for most of it.  Yes I know, you feel tired.  And that tired feeling comes from many other reasons besides physical exertions.  Moreover, the tired feeling we get from physically exerting energy a long with the cognitive connection is much more productive all around and elicits a caloric demand that we just don’t get anymore in our normal daily living.  Instead of a workout, call it a laborout.  You need to feel that you challenged your body to produce a certain level of output away from what feels ‘normal’.  You don’t have to do it everyday, but seek to do it three times a week for at least 30 minutes.

 

2.  Play

Most of us don’t take the time to simply play.  I define play as physical exertion with no intention other than the simple act of being in the moment.  When we were kids, all we wanted to do was play with our friends.  We moved our bodies, invented new games, and built memorable experiences with one another we will never forget.  Take the time to get in 30 minutes of play 2 -3 times a week.  It can be with your kids, your nieces and nephews, your husband or wife, or simply with your most important person, you.   Invent a new way to play an old game.  Play some old games.  Reinvent you and how you feel.

Like I said, there are more than these two answers to the powerful question of how we get American’s to lose weight.  I promise you that spending the time doing these two above will bring you the sanity we all need to continue to embrace another tomorrow.

A Sanity approach,

Daniel Sanidad/Coach Sanity

 

 

 

The importance of voicing out loud what it is you want is the most necessary action to begin your journey.   Within a few words of action, we find a surplus of accountability.  Now committed, we find a network at our fingertips.  So, what could be possible if you simply voiced out loud?

Sanity-FS is about learning the focus and discipline to maximize each and every one of your life experiences.  Most of us play out a day without truly recognizing the opportunity to not just live a day, moreover, direct it.  We can easily lead ourselves into the directions that allow us to maximize a moment that may never ever happen again.   How?  You simply voice out loud (VOL), and watch your goal positioning system (GPS) come alive.

Next step?  Press play, and follow with ease into doing the work.

Follow the signs,

Coach Sanity

 

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