Tag Archive: you


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

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

 

 

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

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

 

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


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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