Tag Archive: simple


Take care of you first

Filed Under: First steps, Sanity Athletes, Training Designs
Jan.02, 2013

 

Now being a new year, your excitements are running high of attacking  new resolutions to do more activity this year.  We must all remember that life is a long marathon, and the better we prepare ourselves to enjoy each day, the more we can enjoy the rewards.

Before you embark on your next activity (a run. a class. a lifting session. etc.) be sure to take some time to also prepare your body for proper recovery.  Healing of the stresses from exercise can begin once you have finished your chosen movements.  It is also a nice habit to make, recognizing that your body can only continue to provide you what you will provide 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 few minutes after my fitness training sessions 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 all open ourselves up to take in each drop of colorful rain we call today.

Let’s play,

Coach Sanity

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2013 Sanity Fitness Predictions

Filed Under: Posts, Sanity Athletes
Dec.26, 2012

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

 

 

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Holiday Way of Eating

Filed Under: Next steps, Posts, Sanity Athletes
Nov.20, 2012

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

 

 

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To Train. To Taste

Filed Under: First steps, Reflection, Sanity Athletes
Sep.16, 2012

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

 

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3 Tips to Plan Your Next Workout

Filed Under: Posts, Training Designs, Work Outs
Aug.20, 2012

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

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A Change in Fitness?

Filed Under: First steps, Next steps, Posts, Sanity Athletes
Aug.02, 2012

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

 

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You are now free to move

Filed Under: First steps, Posts, Reflection, Sanity Athletes
Jul.12, 2012

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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Sustaining Las Vegas

Filed Under: Posts, Sanity Athletes, Training Designs
Jul.09, 2012


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

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Fitness Dense

Filed Under: Posts, Sanity Athletes, Training Designs, Work Outs
May.16, 2012

Each and every one of my posts are written with the intention to simplify what was once uncomplicated and pure.  In the beginning, the passage of fitness training was gluttony free of silly toys and jumbo sized pieces of equipment.  It was once a simple place, and only your challenging experience awaited to be measured.

Now we are flooded with intentional distractions.  Appliances labeled as fitness tools soak up inches of primary real estate in gyms across the globe in hopes that they can sell you an opportunity to find a new you and a new look.  Which ones work?  Which ones work better?  Which one fits me?  Do I need all of them?  Just a sample of a number of questions that float around the four corners of your gym.   And a long with them, a number of mediocre fitness trainers simply selling a cookie cutter they call fitness.

I am here to tell you that there a lifetime of results existing amongst the most nutritionally fitness dense tools available on the market.   In this case, the biggest rewards do come in the smallest packages.  Below is a list of tools I feel are the most efficient way to spend your time in harnessing your fitness potential.

1.  Body weight

2.  Medicine Ball

3.  Dumbbell

4.  Barbell

5.  Kettlebell

Supplement(s)

6.  Bands

7.  Ropes

8.  Rowing Ergometer

9.  Variable resistance machines

Each allow freedom of movement and room to explore.  Taking your time to master  the skill of maneuvering these simple tools is your license to walk the path of extraordinary.   How does one master something so free?  You learn to flow, and follow the signs.

Coach Sanity

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Voice out loud (VOL)

Filed Under: Posts, Reflection, Sanity Athletes
Jan.16, 2012

 

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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