Tag Archive: technique


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.


Coach Sanity

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


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

First, there’s a very large difference between creating something for leading and  creating something for following.  Before I speak of those, I first need to speak about the ‘something’ first, hence this post.

What inspires you?




Think of something yet?




It’s funny.  Sometimes it’s not as easy as one may think.  Answer me this, What’s in your heart?  I’ll be bold and say that some of the best creations are built when one knows what lies in their heart.  You do it because you feel it, you moved it because it felt right, and you reached for it because it felt good.  All real emotions and a large part of your purpose in life.

Don’t find your something, create your something.  Finding it implies that it already exists and you may soon learn that it may not.  Creating implies you make use of the elements that surround you and build it.  Make it you.  Make it your own.  Make it purposeful.  Make it sharable.

On the next post, I will share my rhythm of time management.  How I effectively master time and continue to work smarter, and not harder.  The work will be hard, however, no more necessary than what is intended for creating you.

A Sanity Approach to design,

Daniel J Sanidad

The Warm-up

First, why do we warm-up?

1. Prevent injury

2. Get loose

I’ve asked this question to several audiences and amongst a variety of answers, these were the most common.  Another valuable reason I would like to add to the list would be to, simply, invite change.   How is this possible?

Basically, a warm-up is just like a goal.  It must have a purposeful intent.  Movement is an initiation.  Like the old morse code, our body begins to tap out the signals of messages.  Messages that prepare and produce the necessary internal environment to ‘ready’ your body for information, or in the exercise world, your workout.

That being said, now we need a proper warm-up.  Aside from raising core temperature, increase heart rate, and get the blood flowing, Sanity Athletes also place an emphasis on specific movement rhythmic to the flow of our elements.  What the heck does that mean?  Why are you being so ambiguous?  You’re crazy.  All things I have heard before, and still, I say the same thing.

Our warm-ups consist of the present moment and how that moment was influenced (if applicable) by the previous moments.  And more so, how that will effect the next ones.  When one exercises or trains competitively, there are very specific parameters that must be met.  Moreover, when one trains for a lifestyle, adaptability is a constant presence.  Sanity Athletes are not just positions on a football team.  They don’t just work defense or offense.  They adapt to present moments, interpret them, and gain benefit.  Where Bruce Lee would say, “Be like water,”  Daniel would say, Why fight  your own success?

If this does not make sense at this time, that could be a good thing.  It’s not meant to merely be read, as much as it is written to experience.  What does the Sistine Chapel smell like?  How did it sound when the waves came in on the Rio de Janeiro beach?  How did it feel to finish successfully?  All experiences here for you to enjoy, so ready yourself for them!

A Sanity approach to training,

Daniel  J Sanidad

Fit Shui

What is Fit Shui? Fit Shui is a term I coined a while back to describe the art of setting up a given environment to fit one’s fitness goals.

Wikipedia defines Feng Shui as follows: an ancient Chinese system of aesthetics believed to use the laws of both Heaven (astronomy) and Earth (geography) to help one improve life by receiving positive qi.[3]

Fit Shui is what the Sanity Fitness System is all about. Defining what elements are necessary for you to succeed and placing them strategically to ‘fit’ that success.

Stay tuned for more specific examples on Fit Shui and how you can begin to add it into your fitness playbook.

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

I guess before I speak on the benefits of training and working out, I should start with the differences between the two. In my opinion, training is the time alloted to make a significant change in not just muscle size and shape, moreover, changes within the motor pattern, while working out being more dedicated to the former. Or in other words, being in ‘gym’ shape vs ‘life’ shape. I can spend this entire post getting more in depth with each of these concepts, and in a future post I will devote more information on how to better define them for you. However, at this time I’d like to express the benefits in keeping both of them a part of your fitness routine.

It continues to be seen that several thousands of dollars are being spent on fitness modalities ranging from gym memberships to last nights’ infomercials and there is probably no end of either of these in sight. I am not here to avert you in purchasing either of these because far be it from me to tell anyone they can’t spend their money on what they want or feel they need. What I would like to do is give you a better idea on what you are purchasing and to maximize the dollar you will be spending.

I used to tell my clients that a gym membership will not get them in shape rather using the membership will. What’s more, when you get there, what is it you want to do? First, why did you invest in the membership in the first place? From my gym employee experiences, most customers were searching for the answers to weight loss and increased muscle mass with cardio and aerobic classes not too far behind. Still, what is it that they wanted to accomplish with these? These will all differ from one to the next depending on several factors so for the sake of simplicity, we’ll focus with the beginner fitness enthusiast. If you’re just starting to exercise, then all will be productive ways of spending your time at the gym. As you begin to progress and are looking for further transformation, slight changes in your approaches to them can help you to see that through. For example, you can simply modify the FITT (frequency, intensity, time, and type) principle and if you feel your body has adjusted to the 60 minute aerobic class, then you can increase the intensity and cut your time down to half and do a ‘tough’ 30 minutes. Or if you have only been using machines as your resistance tools, then adding in dumbells, kettlebells, and medicine balls can provide another level of intensity that your body must now adapt to. If you’re a beginner, then a weighted medicine ball in your hand can feel very different. There will be a learning curve you will go through to better handle the new tool and a training opportunity will have presented itself. You have trained yourself to use the new tool and have also added more variety into your workout.

To summarize, working out and training go hand in hand and they should be looked at as favorable moments of creating a better you. In part 2 of this post I will express more examples of the FITT principle to the specific tools one may choose to use. Until then, go play and have some fun.

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

2 Very Important Items

If your training for change, then here are two items you should already have in your possession when beginning.

First: A dry erase board.  A very important tool .  It provides a clean slate to your given task.  With it, all things can be made possible.  Without it, you begin with zero direction.

Second: A goal.  Just what the heck do you want to succeed in today?

My point is simple.  Without direction we have nothing and  the directions are as easy as the blank space right in front of your face.  Fill that space with what you want and watch your change begin to take place right before your eyes.  Like I always say, “The only limit in front of your human potential is the scope of your creative spirit.”

p.s.  I just filled mine (again) this morning.  

A Sanity approach to fitness,
Daniel J Sanidad

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