Tag Archive: program design

Fate follows fitness


Blue Ninja

Illustration Tony Gil

Do you believe in fate?

They say fate  is the supposed force, power, or principle that predetermines events, as well as any inevitable events predestined by this force.  And if you believe in it, it is also said that your course is predetermined.

I am here to say that whether you believe in it or not, there is ‘stuff’ going on around you that may believe in fate.  And the ability to adapt yourself to a little, a lot, or all of this stuff takes a level of fitness you may not currently posses.

Without allowing yourself to fully take or make advantage of everything around you, you limit everything about you.  The key is to prepare you.  I am now telling you that a certain level of strength is required of us everyday.  And, there is another level of strength that is required to live in the unknown, the possibility.  The strength I am speaking of is your ability to seize, to adapt, and to conquer.

This level of strength is what I speak of when I speak of Sanity Strength.  It is the fitness between your mind and body and the strategy of knowing what to do with it.  Let’s call it your ninja skill.   You see we all of have a ninja living within us.  And whether you believe in fate or not, your ninja skill is the ability to be successful in either direction.

Follow the signs.

A Sanity approach,

Daniel J Sanidad/Coach Sanity

The goals:

1.  Come in under two hours (last year came in at 2 hr 07 min).

2.  Post race, body feel strong (aside from muscle soreness); low joint pain, low inflammation (last year and the previous year I felt pretty inflamed)


The plan (brief description):

Increase strength training (basic full body movements, progressive overloads), increase both aerobic capacity and conditioning (rowing machine was dominantly used, some track work, and distance runs no longer than 30 – 45 mins)

sidenote: send me an e-mail daniel@sanityfs.com if you want more information on my plan for this race


First and foremost, we as adult humans think obsessively.  And not only that, we think little about what can go right and spend more time  on what can possibly go wrong.  I say possibly because half the time nothing has gone wrong yet, however, the mind begins to drift and before you know it, the wrong is now in front of you.

Thank goodness I knew this and approached my training very differently.   I always kept the plan simple, so all I had to do was work hard.  I taught my central nervous system to be resilient and with that, let my mind stay at peace.  I found my mind drifting between miles and steps, however, also recognized that one foot continued to go right in front of the other and all I had to do was relax and trust I chose the right plan to get the job done.

You see, a 13.1 mile run could be a fun Rock n Roll Half Marathon, or it can be a run for your life in fear of danger or harm.  Either way, your body will react to the current environmental conditions you find yourself within.   I could have stressed my body out, ran like my life depended on it, and finished (maybe) a few minutes sooner.  I chose to let my training speak for itself, and ran with the intent to stay as relaxed as possible.  The end result, I finished 17 minutes faster than I did last year, AND, did not pound my body to the ground for that eighteenth minute.  And being as experienced as I am when it comes to professional training, I will make that minute up the next time because my body knows I love it that much ;)

Simply put, whether it be a half marathon, full marathon, triathalon, etc., the steps you take to move further can either accelerate you forward or hinder your progressive movement.  You decide if you want to work smarter and not harder.  I choose smarter (and hard enough) to fully maximize each day I will have lived because today is the reward and the memories will be shared tomorrow.

A Sanity approach,

Daniel J Sanidad/Coach Sanity

What’s your sport?

Me?  I’m just a trainer.

A response I recently heard myself give, and after, angry because of it.   After several years spent perfecting a skill, I still have moments when I belittle the sport I love.  Later, I had myself sit down and rewrite exactly what it is I play out everyday, because if I don’t do my job, my fans can not do theirs.  This was what I came up with,

I have mastered the ability to assist my followers in becoming more:

a. productive and efficient, using a mix of movement patterns and lifestyle adaptations 

b. resilient, using traditional training practices and innovative applications to fit the needs of today’s sports

c. methodical and focused, for  that ‘in the game’ strategy

and d. reflective, to further aid with future strategy and recovery.  AKA, THRIVE.

What all these simply mean is that I always stay ahead of the game, so to better lead the direction for those searching to improve theirs.  My career decision may have been an easy one, still, the work to get there has been exactly opposite.  I practice to consistently hold a focus toward productivity, to not over or under think, and to react accordingly, so to not lose sight of the steps used to move forward.  I may have started in this sport as a fat kid playing with fitness, and now, I am a professional trainer directing the plays that manufacture an opportunity to living inside of extraordinary.
Sanity, grab yours.
A Sanity approach,
Daniel J Sanidad/Coach Sanity

A 5 year plan

I still recall the creative moments I shared with one of my very dear friends, clients, and mentors just a few years ago. I shared with him the passion I had of creating change with fitness.  We sat across from one another and looking back, I can only imagine what was going through his head when he heard the laundry list of visions I had running through my brain.

In the end, he shared with me two statements,

“Daniel, this is at least a five to 10 year plan.” and

“If anybody can do it, it is you.”

Here we are five years later and the truth remains the same.  It has taken me five years, and I am looking forward to continue to develop how we all manipulate fitness to find our true mental health.  Because the body follows the mind, the mind must be set to Sanity.

If you want something, go get it.  If you can’t find it, create it.  If you lose your way, find you first.  A 5 year plan takes 5 years to finish.  Whether the goals were completed before then, time will not go any faster than the rhythm all of us follow.

See it through!

A Sanity approach,

Daniel J Sanidad

As most of you already know, I write about maximizing experiences.  To grasp every opportunity present allowing yourself to experience each moment and make it your own.  Is this possible?  I think, yes.

We start by giving us a name, SanityFS athletes.  Our discipline is in the art of MME or Multiple Mixed Experiences.  The name implies that there will be several happenings constantly around you.  The task is to be mindful of them and make them possibilities for you.  But first, beginning with owning one thing each for mind and body.  Your mind must be open and your body must be adaptable.  In other words, remain fluid.

One’s fluidity is the ability to hold a suppleness.  No additional stress, no further tension.  This requires a very different intent to your  daily exercise.  A coach prescribes an exercise for very specific reasons.  The prescription must fit the demand of the goal and be able to adapt to when the goal is asked to change.  In science, we have cycles, in layman’s terms we have short and long term goals.  For me, it is a balance between both, with an emphasis on an ability to change the short term to fit the long term.  That is a SanityFS athlete.  An ability to recognize a distraction and react accordingly, so to allow for forward movement.  The language between the mind and body is always effective and efficient.  Time no longer gets wasted.  It is spent on a maximal return for each investment.

As a coach, I would suggest to recognize that there are, and will be, distractions around you.  Some are necessary and still many are not.  Which one is which is for you to decide.  What was the long term goal?  Are you still heading in that direction.  Recognize that the environment you are within must:

a. reflect you

and b. support the direction you are going

if either of these are missing, we lose efficiency and gain distractions.  Like seeks like, but first be cognizant of what you like, and obviously don’t like.  What are we here to enjoy?  The open road ahead or the madness of would of, could of and should of.

A Sanity Approach,

Daniel J Sanidad


It’s been said a body in motion will stay in motion.  And the most efficient way of for this to happen is to follow the path of least resistance.  However, when the goal is to create a change, then we have a different equation.   One of  going just beyond a tolerable threshold.  Moving in and around an area of uncomfortableness.  Creating a change in the chain of events by having the resilience to take on a challenge and see it through.

I would like to create a different statement.  The path of new resistance.  In the strength and conditioning room that could be as simple as a few kilo’s in the up direction or one to two seconds off your 500 Meter pace.  Just enough stimulus to spark something new, something different, and something to work through.

In real life application the new resistance will come in many different forms.  However, the one constant is you.  Your approach, your intent.  Both can be slightly altered to experience a different chain of events.  You want a new job?  You want to lose 5 lbs?  You want to meet someone special?   Let’s assume you desire a new outcome.  The definition of insanity is doing the same thing and expecting something different.  You can not begin a new journey and have the same you be that first spark.

A successful plan is one that keeps you moving forward and allowing you the opportunity to see it through.  I suggest a change in the equation.  Envision what would be necessary to have that new job, to lose those 5 lbs, or to find that someone special.  Once you have recognized what is necessary, your positioning is key for success.  Place you in the middle and map your plan around you providing the ability to maneuver and maintain the flexibility to adapt to any distraction that may appear.

The path of new resistance now becomes the path of possibility.  You can open doors you never new existed.  Your what if’s become when’s and you will always find a new you in the end.  Set your sights and just push send.

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

I is Health

You is Health

We is Health

In order to sustain any level of health you must start with I.  Or in this case YOU!  When beginning a health plan, one very important question to ask of you is , Is this sustainable?  Or in other words, can you stay on it for the long haul (a.k.a. the rest of your life)?  I’ll now one up you on that and state that a “more sustainable” self is to take the time  to create you.  So, let’s now ask, What is your “I sustainable” plan?

Remember, you can not give what you don’t have.  And if you continue to do so, you’ll soon see an end of the road sign just ahead of you.  How can you eliminate that reality?  Simple, play a game I like to call Sanity storming and give direction to your inner voice.  What do you want?  What will keep you happy?  Where do you want to go?  What do you want to do when you get there?  What will you keep with you when you are done?  All very simple questions to answer, however, surrounded by an army of distractions keeping you from answering them.  That being said, let’s start with one question, Why have I not Sanity stormed yet?

Personal independence is the foundation of any plan to be sustainable.  You have to be able to manage it on your own so to produce the output you choose to experience.  Take the time to sit down and listen to your inner voice.  Ask yourself the above questions.  And then print a copy of your Sanity icons and lets begin to create you!


A Sanity approach to health,

Daniel J Sanidad


State your purpose.  And before you ask, a purpose is the reason for which something is done or created or for which something exists.  Why did you wake up?  Why are you here?  Where are you going?  What do you want to do?  You see, one can not manage their time well until they know what it is they exist for.  So for the sake of argument, let’s simply say you are here to present  you.

Previously I wrote a post on purposeful practice.  I stated that purposeful practice is perfect practice.  But, how do we manage purposeful practice?  First, we need to give it a language.  And, in order to appeal to all parties, the language should be flexible for all wanting to participate.  I use a palette of colors, aka Sanity FS colors.

Now, I did not grow up with the hands of Van Gogh.   And let me say that I do not consider myself a traditional artist.  But, I do consider myself the creator of my purpose and that is what I call a Sanity artist.  You now have the opportunity to design  your today.  Next we need a direction and what better direction then time moving forward?

We each have something special.  Something that defines us and keeps us sane.  So, I ask again, what do you want?  Where are you going?  Give your icons a meaning and watch them develop into nothing but opportunities to live a purposeful you.  Your day can be limitless.  And with that, there is nothing keeping you from succeeding than the lack of your own creative spirit.  Live it!




“Download” your  own Sanity Icons and fill in the blanks.

A Sanity approach to living,

Daniel J Sanidad

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