Strength Training, Workouts

Barbell and Sandbag Combo Workouts

Here are some creative ways to combine both the barbell and sandbags to boost your RESULTS, change it up, and to get the most from your training.

Warm Up

Farmer’s Walk with Sandbag


30 yards, 15 yds down and 15 yds back

Unilateral Farmer’s Walk with Sandbag


15 yds down and back

Sandbag Power Cleans

2 sets of 5 reps

Shouldering with Sandbag


Alternating 3 reps each side for a total of 6 resps, complete 2 sets

1 a) Barbell Squats

Perform your prescribed %, reps, and sets as normal.

Week 1:  I start with 65-75%  of my 1 RM for 8-12 reps for 2-4 sets

    b)  Pull Ups or Pull downs

2-4 sets for 8-12 reps

2 a) Front Squats, Sandbag


2-4 sets 8-12 reps

   b) Bent Over Sandbag rows

2-4 sets 8-12 reps


Unilateral Farmer’s Carries

2 sets on each shoulder for 15 yds down and back with approximately 1 minute rest between sets.  Keep your rest as short as possible to be able to perform each set with as much symmetry as possible and good posture!

Farmer’s Walk with Sandbag

2 sets for 15 yds down and back with minimal rest between sets.  Only rest as long as you need to recover and perform a quality set.

awareness, breathe, focus




First and foremost is to be present in the moment.  Our focus and attention will direct us to our destination.  For us to hit a target, we must have one.  To improve focus and attention I begin clients  with conscious breathing.


Benefits of Conscious Breathing:

- Lowers Stress

- Better Digestion

- Decreases Inflammation

- Improved Self Awareness

- Increased energy and strength

- Improves Concentration

- Improves Sports Performance


Step 1:  Lie on your back with your knees bent and feet flat on the floor.

Step 2:  Place your right hand palm down on your chest.  Take your left hand, palm  down  onto your belly.

Step 3:  Take a deep and full breathe in through your nose causing your left hand, your belly to rise and expand 3 dimensionally.  Minimal movement should be felt in your right hand.

Step 4:   Repeat for at least 5 minutes.

I usually begin and/or end each session with the connection of the mind and body through conscious breathing.  You will get more from your exercise and yourself if you are staying present with your thoughts, feelings, and sensations.



We have forty million reasons for failure, but not a single excuse.

Rudyard Kipling

Top Reasons People make not to Exercise:

#1 Not enough time, I’m too busy

#2 I hate exercising, it’s too painful

#3 I am too tired to exercise

#4  I don’t know how to

#5  It’s too expensive

#6  I am not a member to a gym

#7  I don’t need to, I am already skinny

Programming, Strength Training, Workouts


” I am open to the guidance of synchronicity, and do not let expectations hinder my path.” -Dalai Lama

I will instruct you and teach you in the way you should go; I will counsel you and watch over you. Psalm 32:8

“Just as treasures are uncovered from the earth, so virtue appears from good deeds, and wisdom appears from a pure and peaceful mind.  To walk safely through the maze of human life, one needs the light of wisdom and the guidance of virtue.” -Buddha

These are physical exercise guidelines for optimal health physically and mentally:

The American Heart Association (AHA) and the American College of Sports Medicine (ACSM) recommend that healthy adults under age 65 SHOULD get at LEAST:

Cardio-respiratory Exercise

  • Adults should get at least 150 minutes of moderate-intensity exercise per week.
  • Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
  • People unable to meet these minimums can still benefit from some activity.

Resistance Exercise

  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
  • Two to four sets of each exercise will help adults improve strength and power.
  • For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
  • Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise

  • Adults should do flexibility exercises at least two or three days each week to improve range of motion.
  • Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
  • Repeat each stretch two to four times, accumulating 60 seconds per stretch.
  • Static, dynamic, ballistic and PNF stretches are all effective.
  • Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise

  • Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
  • Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
  • 20-30 minutes per day is appropriate for neuromotor exercise


Some men have thousands of reasons why they cannot do what they want to, when all they need is one reason why they can.
Martha Graham

The how is not nearly as important as the WHY

Top Ten Reasons People Exercise:

Percent of participants of fitness activities age 18 and older
who said the goal was “somewhat to very important”.





10 Improve self-esteem 76.2% 10 Time for self 75.3%
9 Enjoy exercise 77.9% 9 Keep flexibility 75.6%
8 Time for self 79.3% 8 Enjoy exercise 76.1%
7 Reduce stress 80.5% 7 Build strength 76.5%
5 (tie) Keep flexibility 81.3% 6 Reduce Stress 77.1%
5 (tie) Cardiovascular benefits 81.3% 5 Feeling good after 81.7%
4 Muscle tone 84.3% 4 Weight control 81.8%
3 Increased energy 86.0% 3 Cardiovascular benefits 81.9%
2 Feeling good after 86.6% 2 Increased energy 83.0%
1 Most cited reason for exercise, females:”Weight control!” 87.5% 1 Most cited reason for exercise, males:”Muscle tone!” 84.7%

Source: Fitness Products Council/IHRSA/American Sports Data,
Inc., Reprinted in SGMA’s “Tracking the fitness movement” reports.

The American Institute of Reboundology, Inc. is a member of the
SGMA (Sporting Goods Manufacturers Association).


Make a Decision

Still on the fence about being healthier, more fit, happier?  We spend the majority of our lives unable to make a decision that will dramatically improve our lives.  How and what we do while making our decision will either help or hurt how successful we will be once we’ve made a decision….or if we never make a decision.  Will fear prevent us from doing anything??

We will  cover what an ideal situation looks like and then discuss more realistic situations.

Before we move forward I want to clarify a key point that will have a profound effect once we have made our decision. 

Once we make a decision to move forward to a healthier life, we are committing to that decision and all the efforts that will accompany making the decision real.  In other words, our decision is a commitment to do what we have to do to make it happen.  This is why we spend a majority of our time in the decision making process.  

We should rename the process, “the commitment making process.”  There are going to be set backs and times we fall of the wagon.  Depending upon how committed we are will determine how fast we get back to our commitments and what we do in the mean time.  Our commitment and motivation levels will fluctuate.   How can we stay motivated and committed?


1) Define your goals and why they are important to you.

Here are the most common responses that people give me when asked what their health and fitness goals are:

I want more energy, more confidence, and to be happier with myself. I want to feel better.  I want to get rid of my back pain.  I don’t want to be out of breathe going up the stairs.

I want to lose my belly. I want to tone my arms and legs.

I want to get stronger.  I want a stronger core.  More stamina, more endurance.

And I ask WHY are these goals important to you?   Dig deeper when honestly answering why.  At the most basic level you will find that you will be happier and you will feel more alive once you have accomplished greater health and a higher fitness level.  These are facts!

Use the S.M.A.R.T principles when defining your goals.

Specific- Set specific goals. I will lose 10 lbs.  I will lose 3 inches from my waist.  I will lower my stress level, currently a 9 to a 5 within a month.  I will increase my strength by 50% in 6 months are less.  I will reduce my bodyfat% by 3% over the next 6-8 weeks.

Use these guidelines from ACSM to improve your chances of success.  Theseguidelines are a good place to start.  We call the guidelines, how we will accomplish our goals, our process goals.

Examples of process goals to use:

I will (commit to) weight training at least 3 x week for at least 45 minutes

I (will commit) to doing 30 minutes of cardiovascular training, either jogging or walking for at least 3 x a week.

I will cut my daily caloric intake by 500 calories.

Measurable- tangible results will keep you motivated.  Assess where you are starting from so you can track your progress.

Attainable-  action oriented.

Realistic- relevant and rewarding.

Time measurable-  I will lose 5lbs in 5 weeks

2) Develop Alternatives- if it rains today, I will substitute my outdoor walk/jog for with my Yoga DVD workout.

3) Evaluate the Alternatives- be honest about what is realistic for you.  Set yourself up for success by participating in physical activity that you are good at and or enjoy.  Who or what will provide you with the best SUPPORT?  

Ask for the support of your friends, family, class, coach, and/or trainer to ensure your success!  We need the help of someone we can count on and who is dependable.

You are your most important investment, so invest in yourself!

4) Make a commitment- self explanatory

5) Implement the solution- get started

6) Monitor your solution- evaluate your progress daily, weekly, and monthly. 

As time goes by we produce results, or lack there of.  Our journeys will tell us if we are progressing or regressing.  Just like our journeys will be continued, so will our conversation…. to be continued, stay tuned!



“Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas Edison

When you don’t see RESULTS don’t give up!  Sometimes you don’t realize the progress that you have made.   Your progress can go unnoticed because improvement is usually gradual.  Make the appropriate measurements at the begining so you can track and assess your progress.  Set S.M.A.R.T. (Specific, Measurable, Attainable, Realistic, and Time Measurable) Goals.  Fitness Assessments administered by a professional usually include, girth measurements, muscular strength, muscular endurance, cardiovascular fitness, body composition and can provide insight that otherwise would go unnoticed before starting an exercise program.  Also, assessments give you a way of tracking and charting your progress to keep you motivated.  I recommend doing an assessment every 6 to 8 weeks.

“Victory belongs to the most persevering.” -Napolean Bonaparte

Tips for Staying Consistent:

1) Get into a routine:  We are creatures of habit.  Make exercise is conveinent and easy; prioritize your play time/exercise and well being; schedule your time to exercise; have a plan, know exactly what exercises you are going to do and for how long, have a back up plan, and have a back up plan for your back up plan.

2)  Associate Pleasurable Feelingsto Exercise and Your Exercise Time:  Best way to relieve stress; In school our teacher would reward the class by setting us loose to run outside for an hour;

Exercise = Happiness

3) Set yourself up for success:  Enlist support from your friends and family; stay positive;  Don’t be shy to ask for help, we all need it from time to time;  Get a personal trainer.