Tag Archive: sanity


2015_0606ElizabethDaniel292

 

Guess what, our bodies are incredibly intelligent!  It speaks to us with a very simple code of either yes or  no.  Often times, with hopes to kickstart your fitness returns, you stop listening to your body’s direction, and allow another to guide you into which way to go.

For example, you may have been doing a Boot Camp or some other High Intensity Group Class regularly for some time.  You now have substantial changes in what you see in the mirror.  What you also have and may not see is what lies beneath, joint pain or stiffness that varies from nagging to, “Wow, that hurts!”.

Unfortunately, you may also believe that your consistency to maintain this body transformation hinders on the sole ability to sustain said Boot Camp or Group Class output.  Please keep reading.

  • With injury, your body will say No!, and disallow you from producing a high intensity output with an intention to minimize further injury.
  • Quality not quantity, which makes way for the almighty overload to be intentionally planned, and producing your consistent progress.

I believe fitness is a consistent behavioral adaptation of hard earned intelligence.  In short, don’t be ignorant.  Stop doing what you are currently doing and learn how to do it with the above in mind.

Unless you are a multi-million dollar competitive athlete, your progressive fitness is the foundation of your actual health, and your health is your wealth.

With  sanity,

Coach Sanity

 

STOP!  You do not have to repeat this demand to sustain.

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I recently received a Facebook message from a friend who was seeking some fitness guidance from me.  Wow, big news right?  I’m sharing because I think it is both important and interesting to address that with ALL of the information available, people still are unsure on how to begin and want to hear it from a voice they trust.

My friend asked me what kind of workouts he should be doing to help address  his goal of dropping 25 lbs, as well as gain some muscle.  I took my time to reply as I am busy, moreover, I also like to wait a few days to allow the words to sink in and give me  an opportunity to not overthink the process.

I assume he asked me as he respects my professionalism, as well as trusts the guidance I would give.  I wear this honor everyday and would like to share a little of the intentional strategy I used to address his goals.  Keep in mind, he is a busy single father of four kids, full time job, and only a little time available to hit the gym.   He likes to go for a run before work and, if time, hits the track at the end of his day.

I needed to come up with a plan that can help him maximize any time he has available to train, as well as practice fitness skills that create carryover to life outside of the gym and with his kid’s activities.

Week 1, 3, and 5 (approx. 12 – 15 sets each session)

Complex moves + Cardio

Monday – Power Cleans

Wednesday – Bench or Squat

Friday –  Deadlift

 

Week 2, 4, and 6 (approx. 20 total sets each session)

Muscle grouping

Monday – Chest and Triceps

Wednesday – Legs and Shoulders

Friday – Back and Biceps

There is no magic in the above, just a simple point at maximizing activities that begin to address his weight loss and muscle building goals.    Where the magic does lie is my reminder to him that there is again, no magic.  Do the things that create physiological change and let the magic happen all on it’s own.  In short don’t force it, just do the work.

In Sanity,

Coach Sanity

lifter

You say you want to (or you already have) join in on the fitness craze called High Intensity Interval Training?   A common question I receive is, “Is this right for me?”  I mean after all, one person’s food is another’s poison, right?

Ask yourself these base line health questions:

  • Do I sit more than stand?
  • Can I touch my toes with out pain and/or restriction?
  • Can I walk a mile without feeling tired and/or sore?
  • Can I run a mile without feeling tired and/or sore?

Why is this so important?  Well, this basic level of health is your fountain from where you will draw recovery from.  Yes, both your ‘in class’ output and recovery are as strong as the foundation of this fountain.

Picture it like this, you are 16, you just got your driver’s license.  You now have open access to the road and the full gas tank to get you there.  You begin racing from place to place because, well why not right?  BOOM!  Your first accident.  Why did this happen?  You let the gas pedal lead, not the steering wheel.

The truth is, the exercises used in high intensity activity require a level of motor control that most don’t regularly practice.  Therefore, if you do not regularly practice the above, please allow yourself several weeks to do so.  Not only will your body love you for it, your orthopedic surgeon may be disgruntled because he lost your business.

Salud,

Coach Sanity

Your threshold is a personal sliding scale of one’s ability to repeatedly repeat.  It is also where most fad fitness routines will not consider in their mass programming.

An example of tolerating daily stress is to sweat out your current exercise routine with zero to minimal deficit against your ability to sustain and recover.

Take note that this tolerance can also be affected by other life circumstances, including lack of sleep, hours of sitting, or poor dietary choices.  Just a few common examples that can negatively impact where your marker currently stands.

Your fitness routine should be an expression of a fight or flight situation.  Know that a productive exercise program should also include the types of activities that allow you to prepare for the session’s intense demands.  Include both a general warm up and a dynamic movement warm up.  You should also take into consideration that your approach to obtaining your next level of fitness is to choose a plan that prioritizes the present tolerances, also knows as the “weak links” in the kinetic chain of body mechanics.

Be mindful of these above givens, a long with any body inflammation, joint stiffness, and/or lack of muscle flexibility.

Stand strong,

Coach Sanity

Make it simple, keep it significant, Sanity Fitness.

Make it simple, keep it significant, Sanity Fitness.

As a fitness leader, I have strived to empower others with education, using simplification as my primary tool.  What I mean is, I choose to not put more information in your head before helping you to decipher the golden nuggets you already possess first.  Also, I intentionally work to not live a day of insanity by playing out the same actions over and over, hoping to expect a different end.  Yes, I do things a little bit differently.

I can confidently say I have read, at minimum, a trainer’s dozen (somewhere around 8 – 20 ;) ) of blog posts, articles, and training logs written by authors who have shared with us an explanation of the differences between training & working out.  I think it’s pretty safe to assume that since there has been a fair amount of words written about this topic, then there must be something pretty important about it for us to better understand.  Now let’s decipher this a bit together.

“Working out” – a general term used to help piece together exercise routines that use an array of fitness modalities (tools) that you may find in your local fitness centers, hotel gyms, and/or tucked in the corners of your family garage.

‘The goods’ – in here would be the chosen activities executed using these fitness tools to get you perspiring, burning calories, muscles pumping, and heart rate jumping.  They obviously work as we have seen substantial changes in human bodies over the T.V. seasonal years from The Biggest Loser to Extreme Makeover.

“Training”  - a word used that specifically prioritizes an exercisers precise needs & wants, and organizes them into a magnificent plan to further allow their extraordinary transformation, over the course of several significant progressive sessions, toward becoming real.

The goods’ in this mix would be the extraordinary transformation.

I have personally witnessed amazing abilities a human body has the capacity of fulfilling on a daily basis.  Ironically, some of the most powerful ones I have seen have not been anywhere near a gym or fitness center.

We each have the capacity of extraordinary.  The rules are simple:

1.  Know exactly what you want today.

2.  Live exactly what you want, today

3.  Embrace all of exactly what you want, everyday

Your plan to train for an extraordinary life is what you should strive to carry with you in your sweat sessions, and in the end, your progress adds up to more than the solid physique you see reflecting back in the mirror.  It will lead you down a path of absolute opportunity, and your tangible ability to create an amazing day written personally by you.

Make it simple, keep it significant,

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

 

 

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

 

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

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

Which way to go?

I have been working in the fitness business for almost 20 years.  And not only that, I started in this business at the ripe old age of 19.  Prior to that, I had been in the gym since 16, and it was then I knew I wanted to pursue a career in fitness.

These words are very similar to countless numbers of professional trainers and coaches I have read, also describing their passion for the fitness game.  Where do my words weigh in differently?  Directions.

Directions is just another word for choices.  When one is given directions, they are also being given the act of choosing.  They choose which way to go and hope that way will get them to their destination.  A long with having directions comes options.  You can travel the most direct route, the one avoiding one way or another, or the one filled with distractions.

I created a professional career specifically to provide directions for all of  my clients.  You see, all of us need direction.  We all can use some assistance to further help continue us on our quests.  The foundation of Sanity Fitness System is the dedicated intention of bringing focus to one’s way, and improve their ability to enjoy every moment of their journey.

To me, fitness goes way beyond what we can see, or what we can touch.  A feeling of fitness is what you carry with you within every minute of everyday.  When coming upon your next direction, your approach will only be what you possess at that moment, no more and no less.  When most people bog themselves down, and carry to much, others pass through because they have learned that sanity exists between the small spaces of left, right, front, back, up and down.  An when the time comes, you simply fall into your place.

Follow the signs,

Coach Sanity

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