Tag Archive: success


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

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Congratulations, welcome to 2015!  I hope you come to fully enjoy what this year has to offer you.  With that said, how about a few tips to help ensure you maximize your year.

Mental Tips

1.  Respect the process – Perhaps this year you set an aim to understand a process of  success.  In few words, success is a personal practice of intention + direction.

2.  Quantity over quality - Don’t be fooled again this year, more does not equal better.  More is a strong distraction away from simple.  If your desire is to accomplish more, your aim should be at improving with less.

Physical Tips

3.  Don’t chase dysfunction –  A productive fitness program is one that balances ability with durability.   If you are not currently able to do it, do the things that will provide you the durability to do so.

4.  Movements before muscles – To maximize your training time, work with movements first, and finish up with “Beach Muscle” stuff after.

Spiritual Tip

5.  Let it go – Last year (and the years prior) are dead weight holding on to a productive spirit.  Take the lessons and leave the baggage behind.

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

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.

 

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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

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

 

 

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

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