Tag Archive: pre-workout


Front desk, locker room, cardio machine, etc.  It amazes me that so many people walk into the gym for their workout, and tend to travel the same route they did the day before.  Here are 3 tips I suggest to stop the insanity of living the same as you did yesterday.

1.  Wear a bright color around the area of your body you want to focus on for that day’s session.

When you look into the mirror, your eyes can focus in on the bright color around your mid-section, arms, or butt (for example), and you can better ‘connect’ to that area, and maximize every single repetition you do.

2.  Take a dry erase marker with you, and before you leave your car, write out on your window your word of accountability.

I love writing things down.  It makes them so much more real than simply keeping them floating around in my head.  The next time you head to the gym, write out one word you absolutely know will hold you accountable to your workout.  We all need reminders ;) For example:

  • name of your child
  • date of your wedding
  • color of your new bikini
  • the name of the guy/girl you have a date with on Saturday

3.  Focus on one thing, and one thing only

Most people go into the gym and dance around the entire area doing several machines and free weight exercises.  I suggest at least once a month you go into the gym to focus on one movement.  Spend at least half the amount of time you would normally spend, and perfect this one movement you have chosen.   Take the time to warm-up as if you were doing your regular workout, however, take this time to also focus on the muscles you will use for this one movement.  Don’t be surprised if you feel more sore than you have felt in quite some time.

 

Follow the signs,

Coach Sanity

Only wanted to focus on one movement: burpees

Warm-up: 75 reps of 85# db swings

Workout: 100 burpees (10 sets of 10)

Cooldown: Took a walk/light jog outside to get some sun and keep my ‘Jersey Shore’ tan going on!

Sometimes we focus so much on getting a large number of exercises in we forget that quality does not make up for quantity. There is a certain intensity that comes from doing one movement extremely well and nothing else. Give it a shot.

A Sanity approach to fitness,

Daniel J Sanidad

2 Very Important Items

If your training for change, then here are two items you should already have in your possession when beginning.

First: A dry erase board.  A very important tool .  It provides a clean slate to your given task.  With it, all things can be made possible.  Without it, you begin with zero direction.

Second: A goal.  Just what the heck do you want to succeed in today?

My point is simple.  Without direction we have nothing and  the directions are as easy as the blank space right in front of your face.  Fill that space with what you want and watch your change begin to take place right before your eyes.  Like I always say, “The only limit in front of your human potential is the scope of your creative spirit.”

p.s.  I just filled mine (again) this morning.  

A Sanity approach to fitness,
Daniel J Sanidad

Summer is almost upon us.  Not sure about you, but I love the trim, tanned and toned look for the California weather.  A few tips to keep in mind for your training and nutrition to help bring out the detail we work so hard for.

1.  Prioritize: If you want to see more detail in those ab’s  (for example) then you should prioritize your workout.  Start with ab work in the beginning, and throw some sets throughout the entire session.  That way you have more volume of work for the chosen targeted area.

2.  Fat burning zone:  The leaner you become will directly effect just where your fat burning zone is.  When you have less body fat to give up, your body will want to hold on to it for fear of survival.  Your chosen cardio should be kept at a lower intensity and to be used sparingly to help keep your lean look all summer.

3. Maintenance of muscle:  If your wanting to stay lean, then your probably not in a ‘growth’ cycle at this time.  However, you do want to keep a certain level of intensity in your workout to maintain the muscle you currently have.  Get the intensity up, however, keep it under 30 minutes.  After a good warm-up, plan the muscles/movements you want to target and go at it.  Your looking to create enough of a stimulus to maintain, moreover , not too much where you begin to muscle waste trying to keep up with the high intensity of the given session.

4.  Stay hydrated:  Your muscles will look healthy when you keep them nourished and water is the largest nutrient in them.  Drink up!

5.  Nutrient timing: It’s more important when you eat as supposed to what your eating (I’m speaking to those that already have an awareness of the quality foods they use for their fitness needs).  Be more aware of the meals closer to your workout, after your workout, and before you go to sleep.  Those will keep your body well nourished for the necessary recovery to keep that physique you work so hard for.

Come on summer!

Daniel J Sanidad

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