Tag Archive: Sanity Living


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

 

Searching You Tube

Recently have been spending A LOT of time on You Tube, gathering a little research a long with appeasing  my entertainment.  I have been searching for videos that are presenting viable information, and may further help guide me toward a more productive direction.  As well other videos that can shock and awe me, or make me giggle.

 

youtube-the-secret-ingredient-for-job-recruitment-infographic-501ecffedf

2 Tips that can aid in your use of time:

1.  Entertainment or Knowledge?

If it’s entertainment you seek, make that known while your eyes scroll.  Granted, you may pick up a few key concepts amongst your LOL’s, moreover, productive information is simple, direct, and will point into a significant direction.

 

2.  Knowledge forward

When looking at the information at hand, think for a moment, will I share this knowledge with another?

We increase our learning at a rapid rate when we know we will share forward, while we listen with an intent for details, along with the main content.  In short, more focus.

 

* Extra Credit

If/when you are leaving a comment, think about the first tip before you type.  After all, the presenter didn’t ask you to stop by.

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

It’s safe to say we are all now falling down that holiday funnel of Thanksgiving feast into Christmas cheer.  With it, brings an extra large place setting of holiday work party’s, family gatherings, and late night munching of leftovers.  Right around this time of the season I get asked that question, What do I do Coach Sanity?  Lucky for us, Christmas has come early.

I will share with you a few simple tips to add to your holiday festivities, and help curb a habit of bringing overeating into your new year.

1.  Leave a little something on your plate -

Let’s say it is a given you will be consuming more calories around this time of the year.  A good habit to now call upon is the habit of leaving some food behind for Santa and his reindeer.  Make it a good thing (opposite from when we were young) to leave some food behind.  If you visually see that empty plate, it will be very easy to repeat that experience over and over this entire season.  Stop the insanity now!

 

2.  Add a pinch of cinnamon-

Smart scientists have shown us that cinnamon can reduce the glycemic index of a meal by almost 30%.  Moreover, mothers have known this fact for generations.  (Hence, fresh home made apple pie ;) ) If your desert does not go well with cinnamon, sprinkle a little into your coffee, or try sprinkling some on your turkey or stuffing during Thanksgiving.  Just get a dosage into your body before you massively consume large amounts of pies and cookies come desert time.

 

3.  A day of fasting

For those that follow the “several mall meals a day” type of eating plan, you already know you’re allowed a day of splurge every seven days.   This is because it reminds your metabolism to not accommodate and slow down to low caloric eating, and kick into light speed digestion on day seven.

I am suggesting you take that approach and flip it, by fasting for one full day within one week before or after Thanksgiving and Christmas.  Not only will this give your metabolism a much needed break from all that consuming, it will also allow your body to get back to healthy medicinal movement, and take on another year of sanity living next year!

Happy Holidays,

Coach Sanity

 

 

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

A Social Experiment

Envision this:

Three individuals whom each received the same dollar amount of money in a sealed bag, and were told to spend it on what they felt was the best way to use it.

 

The first went on a mad crazy spending spree, purchasing anything and everything his eyes would see.  If it was shiny, buy it!  If it made noise, I want it!  Needless to say, the expenses added up, and the money quickly dwindled down to zero.

 

The second went straight to the bank.  She started a savings account and decided to let her bag of money sit in the bank and not think about it being there.  No large purchases were made, and no lavish life experience to be spoken of.

 

The third took exactly half out of the bag, put it into another, and moved it out of sight.   He then took the other half and split that in to two.  One half of it was deemed for enjoying with family and friends exactly one year from today.  The second half was for one single purchase.  This purchase was to represent what he could not live without and treasured most.

 

Now ask yourself two questions:

1.  Which person are you?

 

2.  What did all three have in common?

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

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