Tag Archive: strength


I googled ‘behind P90X‘ and got the breakdown of their program. Week 1-3 is as follows:

The classic P90x workout plan looks like this:
Weeks 1, 2, and 3
Day 1 – Chest and Back, plus Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch

And here would a Sanity FS approach to this schedule:

Day 1 – 50 push-ups, 100 push-ups (yes a 100 more), 50 push-ups mixed with knee tucks
Day 2 – Skip rope for 20 minutes
Day 3 – 50 DB Squat Thrusters (75 if your nasty)
Day 4 – Yoga with the opposite sex because it is WAY more FUN!
Day 5 – 50 Burpees, 50 Pull-ups
Day 6 – Watch some Bruce Lee flicks and try to use the nunchucks like him
Day 7 – Chill out, watch football, or go to the movies with whomever you did Yoga with

Now that is a damn good way to spend the week!
Stay tuned for weeks 2 and 3.

A Sanity approach to fitness,

Daniel J Sanidad

The definition of a SanityFS athlete: We always find time to win.

Jake has played baseball almost since birth and, moreover, through the hardships of his life, has won the right to be where he is at today. He is currently enrolled at Campbellsville University in Kentucky, majoring in Sports Management. This is the kind of athlete we want in the fitness field. Anybody can learn exercise science, but it takes real life experiences to teach us survival and intuition. Like I said, we always find time to win.

A Sanity approach to fitness,

Daniel J Sanidad

I remember when my junior high school Physical Education (or lack there of) teacher would walk out from his office wearing ‘The Red Shirt’ and all of us would cringe when we saw him walk out. That only meant that we would be running laps around the BIG field for that day, and if I could recall, two laps was just shy of a mile.

The funny thing is that the majority of us hated it and back then we were told it was because we were lazy and/or out of shape. I believed that for a very long time and unfortunately, so do a lot of other kids at that age. Now I don’t know about you, but in order to get kids interested in fitness it has to be fun. And not only that, the only sport long distance running exists in is long distance running.

Kids are supposed to play, laugh, and just have fun moving. Now I loved the 40 and 50 yard dashes back then and I thought I was pretty good at them. Today, we call those intervals and research has shown us that they are one of the best ways to burn fat. Uhhm, do you see a connection?

Motion creates emotion and a bad emotional connection to fitness does not help to invite it into our lives. If long distance running is what you love, then by all means, do it. However, those of us that dabble in running and also enjoy throwing medicine balls, jump onto and off of boxes, and swing from the pull up bars are far from lazy!

A Sanity Approach to Fitness,

Daniel J Sanidad

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

I am into my second month at my new home/training facility (The 3rd Door) and we are steadily getting a nice following and clients are enjoying the elements we are providing. We have begun a Fitness Rowing class where we spend 45 minutes between the Concept II Rower and other full body movements. We are creating a metabolic environment and also helping to create some fit and healthy people! As the class develops, I will post some examples of progress they clients are making. Right now the goal is to get them to bring their A game and put it to the test for 45 minutes of work!

Happy training,
Daniel J Sanidad

Have you ever seen a person’s arms and asked yourself, “Wow, how do I get my arms to look that muscular?”  Or you’ve looked at your own arms and asked, “Why do I still have this flab back here?”  I’ve had clients ask me these questions and several others so many times I have lost count.  And me being a trainer who is always counting should give you an idea on the large number of times that may be.

Today’s training has found it’s way back to the old days where it was not about muscle training as it was more about movement training.  I had a conversation with a friend yesterday and she was looking at her arms and asking how come she can’t get her arms to look any better.  I think she was expecting me to say something like, “How often do you work your biceps?” or “How many set’s and reps do you do when you do train them?”, when in fact my first two question were, “Can you do a pull-up and Can you do a full push-up?”  Her reply, no.

If you want to see change then you must prioritize your weak links.  I suggested to her that her routine should consist of the movements necessary to get her expressing successful sets of pull-ups and push-ups.  In other words, focus on the movement and not the muscles.  Even if she can only get 5 pull-ups and 10 push-ups after a period of training, the journey of time and exercises to get her there is more load to her arms and everywhere else on her body that will be the volume of work to both fixing a weak link and providing a stimulus for muscular change.

The point is, our bodies were built to move and your chosen exercise and fitness program should fit the movement patterns you want to improve.  It’s no longer about just pure isolation as it is about Whole Body Fitness.

Daniel J Sanidad

What Does that Logo Mean Anyway?

I’ve had a number of people ask me what the Sanity logo means and I would like to share with you what it means to me.  It has a few different meanings behind it which I plan to address over time.   For now, I will explain what it has to do with our fitness.

In my opinion, fitness is determined by our abilities to adapt.  I’ve always felt that the better we can adapt to what is presented in front of us, then the more ‘athletic’ we truly are.  In life, it helps to have the necessary elements to keep us moving forward and learning as much as we can a long the way.  The Sanity logo is designed to express the opportunities of these elements as they flow within the infinite time of our journey’s.  I have defined them as balance, agility, strength, stamina, and technique and every single one of my sessions trains me to take full opportunity of them.   Part of the reason I use these specific elements is they all differ for each of us and they are tasks we are asked to learn beginning from our first day of play.

If you’ve ever watched a child playing, you can see all of these elements present.  As a child develops, he continues to establish the Sanity elements and makes them his own.  They are fit to him and they continue to advance over time.  Or at least that is what the goal should be.  Unfortunately, we have continued to move less and because of it, the simplicity of our childhood play has diminished.  That is present everywhere except during my sessions.  It is about a given number of minutes of continuous play and with the adaptability of a child.  There are a multitude of  distractions around us that robs us of this and it’s time to get back our sanity and move like we used to. You in?

Daniel J Sanidad

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