CrossFit Sentry Gym Blog

What to do between workouts

Sun, 25 Feb 2024 17:16:00 GMT

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STOP SKIPPING BREAKFAST!

Tue, 19 Dec 2023 05:40:00 GMT

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The Power Of Training Partners

Mon, 11 Dec 2023 18:51:00 GMT

By Travis

What is one strategy to enhance your motivation, ensure consistent gym attendance, stick to your diet, and achieve better results?

Find a training buddy.

It’s true: having a consistent exercise partner or being part of a workout group offers incredible advantages.

Training with a partner, or in a group, isn’t about comparison or competition. It’s about collaboration.

Becoming your best self means enrolling a team to help you. That can mean a coach or a training partner or a group.

Every cyclist knows: when you ride alone, your wheel is always at the front. But when you ride together, you can rest while your partner is working, or pull harder when it’s your turn. You can joke around on the flat parts and cheer each other up the steep parts.

For me, having partners and training buddies pulls me out of my head, and totally changes my day. I stop ruminating on work stuff. I start talking, then I start having fun. Before I know it, I’m having the best hour of my day. That almost never happens alone.

Don’t have a training buddy or partner? Don’t worry – we have one waiting for you. You’ll love them.

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The Key To Fitness Success

Sun, 26 Nov 2023 22:47:00 GMT

By Travis

It’s not the latest workout fad.

It’s not the hardest exercise routine.

It’s not about the trendiest diet.

And certainly not about that reality TV show.

The true key to fitness success lies in MOMENTUM.

The power of doing a bit every day and not stopping. Today, I’ll guide you on how to do this!

A single workout may leave you sore.

Ten workouts will start showing changes.

A hundred workouts will transform you.

The impact of exercise accumulates over time. Spread those 100 workouts over a decade (about one workout every two weeks), and you’ll see no significant results, regardless of the workout intensity.

What you really need is consistency, which is challenging. That’s where we come in at Sentry. We help you develop consistency (regular exercise) in a manner that integrates exercise seamlessly into your life (momentum!).

1. It starts with proper onboarding. Poor technique hinders consistency and disrupts momentum.

2. We gradually introduce healthy eating habits. Consistent good eating habits are more effective than occasionally perfect ones.

3. Our workouts are designed to be enjoyable. You’ll be eager to attend because it’s not boring.

4. We’ll present you with your next step so you know what you’re reaching toward.

5. We regularly update your workouts, programs, and nutrition plans to avoid plateaus.

6. Our focus is on one daily action to enhance your health.

The magic of point 6 is this: as you get fitter, the fitter you get from the simple tasks.

Gaining lean muscle and losing fat compounds your results. You’ll look forward to working out. You’ll feel better, have more energy, and be excited to hit the gym.

As you become stronger and more flexible, you’ll start exploring new limits, surprising yourself with your capabilities.

This is what momentum means: small habits create small wins, which creates enthusiasm for your fitness. And when you love this stuff, it’s easy. And when it’s easy, you get more results, even faster…

What are you doing TODAY to build momentum for yourself?

So, what are you doing TODAY to create your momentum?

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How to Add Zone 2 Into Your Training

Mon, 20 Nov 2023 18:53:00 GMT

By Travis

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The Four Pillars Of Exercise

Sun, 12 Nov 2023 17:45:00 GMT

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New Year, New You: The Pitfall of Postponing Fitness Goals

Tue, 07 Nov 2023 18:53:00 GMT

As the end of the year approaches and festive meals abound, it might seem appealing to put your health objectives on hold. January 1st is often viewed as an ideal time to start fresh with our fitness goals, but that’s not necessarily the best approach. Delaying your fitness routine until after the holidays could make your journey back to fitness more difficult. Here’s why sticking to your health plan throughout the festive season is beneficial for both your physical and mental well-being, and it could give you an edge when the typical New Year’s resolutions crowd comes knocking.

1. Keep the Momentum Alive

– The Power of Consistency : Your fitness and nutritional efforts accumulate momentum, much like a train picking up speed. Halting now means extra effort to recover that pace in January.

– Skip the New Year Rush : Gyms become packed at the start of the year. Maintain your routine now to keep up your rhythm and sidestep the influx and stress.

2. Manageable Indulgences Over Major Overhauls

– The 80/20 Approach: Adhere to your fitness and nutrition strategy 80% of the time and you can still savor holiday treats without the remorse or drastic post-holiday actions.

– Celebrate Smartly : Practicing moderation during the holidays teaches lasting habits, easing the path to self-discipline in the future.

3. The Holidays: Manage Stress with a Secret Weapon

– Workouts is a Stress Reliever: Utilize physical exercise to combat holiday stress. Staying active can keep you calm amidst the chaos.

– Diet’s Role in Mood : Staying true to a balanced diet can keep your mood and energy consistent, making it easier to handle holiday stresses.

4. The Gift of Health

– Inspire Your Circle : Lead by example with your commitment to wellness, turning holiday socializing into chances for group activities and healthy meals.

– Holiday Specials : Take this chance to grab holiday deals on health and fitness products to enhance your goals with new equipment or supplements.

5. Step into the New Year with Assurance

– No Starting Over : Avoid the post-holiday blues by continuing your path, feeling proud and assured in your steadfast dedication.

– Celebrating Real Progress : Ring in the New Year celebrating not just the date change, but real progress in your fitness and wellness journey. Persist now for a celebratory January.

Ultimately, the date on the calendar shouldn’t dictate your commitment to health. The pride and dedication you have in your wellness journey shouldn’t hinge on a specific day. Let’s shift our perception of New Year’s resolutions by deciding not to delay. Stick with your health plan over the holidays, and you’ll jump into January with vigor, strength, and a significant lead on the typical “New Year, New Me” objectives. Your future self will appreciate your prescience.

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Why Now Is The Best Time To Start At Sentry

Mon, 06 Nov 2023 18:24:00 GMT

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The 3 Types of Diets

Sun, 29 Oct 2023 12:11:00 GMT

By Travis

Optimizing your nutrition involves three key variables:

1. What you eat (or don’t eat)

2. When you ear (or don’t eat)

3. How much you eat

You can enhance or limit your dietary habits by pulling one, two, or all three of these levers at a time.

– What you eat – Options include Dietary Restrictions, macronutrient planning, or supplements (DR)

– When you eat – Time-based Restrictions or macronutrient loading (TR)

– How much you eat – Caloric Restriction or overfeeding (CR)

Among the most popular approaches are caloric restriction (as seen in Bernstein, Weight Watchers, and premade meal plans), followed by dietary limitation (like macro counting, Zone Diet, Keto), and finally time-based eating (such as intermittent fasting). But, intermittent fasting (IF) is often the most straightforward way to manage your diet.

Many people unknowingly practice a form of fasting while they sleep, typically for about 8 hours (from bead time until they “break fast” in the morning).

Extending this period to 10 or 12 hours is quite manageable; for instance, ending meals by 7pm and eating again at 7am achieves a 12-hour fast.

Compared to calorie counting or macronutrient tracking, this is a simpler strategy. It’s essential, though, to be aware of and honor both your hunger and fullness cues as they are integral to healthy eating. Eating is often viewed as an inconvenience, rather than one of the best ways to promote deep health, consistent energy, mental focus and excel at sports/exercise/fitness etc.

For long-term health benefits, the ideal approach involves consuming minimally-processed foods rich in vegetables, fruits, proteins, and healthy carbs, while also staying hydrated. According to Dr. Attia, most individuals should be employing at least one of the three dietary strategies (DR, TR, CR) at any given time, sometimes two, and occasionally all three.

On the other hand, unrestricted eating — consuming whatever you want, whenever you want — typifies the standard North American diet and is a pathway to poor health.

Many leave their diet to chance: how they feel, and what’s easy and tastes good. (And in Urban Centers, Food Deserts are a real problem as well.) Whereas those with a healthy “diet” have constructed their environment and habits to promote wellness and deep health in a way that is sustainable for the long term

Eating for Fat Loss or Health

An effective fat-loss plan involves a slight caloric deficit achieved through gradual, sustainable changes. Excellent progress equates to losing 0.5-1% body fat every 2-4 weeks. Average is losing 0.5% body fat over 4 weeks. Proper hydration is also crucial for the biochemical processes required to breakdown fat.

Eating for Fitness

The key to enhancing physical fitness through nutrition is to focus on high-quality foods that aid in post-workout recovery and provide energy for your exercises. Adequate hydration is equally important. When eating for Fitness, the majority of your meals should be high quality with room for some lower quality food/drink choices.

Eating for Performance

For peak performance training, limit low-quality food and drink choices. Diets that are too restrictive can’t be sustained long term, but that’s not the goal of those seeking to peak their performance for competition anyway. This is another example of how competition and improved health are sometimes conflicting goals.

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Individual Training: The Quickest Path to Fitness Success

Sun, 22 Oct 2023 01:55:00 GMT

By Travis

Ever felt like just another face in a gym crowd? Do you sometimes question whether your exercise regimen is actually benefiting you? That’s where individual training steps in as a game-changer. Here’s why it’s the quickest way to achieve your fitness goals.

Why Individual Training is Your Top Choice:

1. Customized for You: Each person is unique, and your workout plan should be too. Individual training provides a specialized exercise regimen focusing on your specific needs, goals, and challenges. This isn’t a generic program, but a plan designed solely for you.

2. Maximum Flexibility: Life’s unpredictabilities should not derail your fitness quest. With our individual training, we accommodate your schedule, making sure you stay committed to your fitness regimen.

3. Adapted to Your Daily Energy: Your energy levels can fluctuate. Your coach adapts your training sessions based on how you feel that particular day. Think of it as having a personalized fitness guide.

4. Optimized for Your Available Time: We understand you can’t spend hours at the gym every day. A custom program maximizes the benefits from the time you can devote.

5. Evolving Exercise Plans: Stagnation is progress’s worst enemy. Your training regimen will evolve every few weeks to both challenge you physically and mentally, ensuring ongoing development.

6. The Fast Track to Achieving Your Goals: It won’t be effortless, but it will be more efficient. Individual attention and a custom approach mean your fitness aspirations are within reach sooner rather than later.

So, what differentiates Sentry Athletics? Our coaches are not only seasoned but genuinely invested in your success. Their proficiency is rooted in years of experience, coupled with a commitment to the most current fitness trends. We aim for your workouts to be not just productive but also enjoyable.

When it comes to your fitness journey, the difference between a generic workout and a personalized one is immense. Individual training is your fast track to fitness success—it’s tailored, adaptable, and above all, effective. We offer nothing but the best.

Begin your journey today: Schedule a free intro session. It’s your first move on the quickest path to fitness success.

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Achieving Harmony Between Your Mind And Body

Wed, 18 Oct 2023 08:02:00 GMT

By Travis

Your mind understands the need for regular exercise and better nutrition, but it often procrastinates, suggesting you start later.

This week, I’ve unveiled three approaches to bridge the gap between your mental and physical well-being: the strategy of habit stacking, the 80/20 rule, and the Connect-3 method.

But there are additional methods that truly make a difference:

1. **Embrace Challenges**

You might have come across videos of “ice baths” on social media. They serve as an example of embracing uncomfortable situations, although you don’t have to go to such lengths. Doing something you’re not initially excited about will gradually become easier.

The first time you change the cat litter, it feels laborious and unpleasant.

The second time, it goes quicker.

The third time, it becomes even easier.

The same goes for visiting the gym; the initial hesitance gradually fades away. The principle is simple: the anticipation is often worse than the actual experience. The phrase “Get comfortable with discomfort” might be clichéd but holds truth. Begin with small steps.

2. **Foster Mind-Body Alignment**

I’ve discovered an effective exercise known as Box Breathing. It’s straightforward:

– Inhale deeply while counting to four.

– Hold your breath out, counting to four once more.

-Repeat this cycle ten times to enhance focus and self-awareness.

3. **Practice Presence**

I don’t want to get hippy-dippy but much of the discord between our thoughts and actions arises from distraction. Psychotherapists refer to this as a “check-in,” while Buddhists call it mindfulness or being “present.”Since our brains take a fraction of a second to process sensory inputs, what we think we are experiencing is technically in the past. The more distracted we are, the more this time lag extends.

A simple mindfulness exercise can help you reconnect: do the Box Breathing from above and focus on five things you can see, four you can hear, three you can touch, two you can smell, and one you can taste. It’s that simple.

We didn’t evolve for thousands of years to sit on the couch and watch TikTok. But modern life demands that we think long-term, act against our immediate desires, and focus on enhancing our life quality. Our forebearers may not have expected to live past 40, but we do.

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The “Connect-3” Strategy

Mon, 16 Oct 2023 17:45:00 GMT

The “The Connect-3 Strategy”

By Travis

Those who are passionate about exercise typically share two common traits:

1 – They work out with a partner

2 – They receive guidance from a coach.

In essence, the key to a successful and enjoyable exercise routine often involves having both a workout partner and a coach. Forming habits is a challenge when you’re going it alone. However, when you know someone else is relying on you, you’re far more likely to stick to your commitment.

Your exercise partner could be your spouse, a friend, or even someone you’ve just met. Picture this: it’s 6:14 a.m., your alarm sounds for the third time, and it’s Monday. You’re tempted to snooze or browse social media, but then you remember—Sally is expecting you at the gym at 7 a.m. You’ve committed to this workout, and you’re eager to catch up with her. Would you show up? Most likely, yes. Without Sally, the choice to attend becomes far less certain. That’s the influence of having a workout buddy.

Here’s another scenario for you. It’s 8 p.m., and you’re lounging on the couch, fighting off fatigue. Your spouse has brought home a dozen cookies from a local bakery. The temptation is real. But you’re also aware that your coach will review your food log tomorrow morning, and that your choices today will impact your long-term goals. Would you eat the cookies? Probably not. Without a set goal and a coach to guide you, there’s less motivation to make the better choice.

At Sentry, we emphasize coaching and community. Our clients often work out in various formats: one-on-one with a coach, in pairs with a spouse or friend, or in group settings. Regardless of the setup, coaching remains constant.

This triad—exercise enthusiast, workout partner, and coach—creates a synergy that’s more potent than any single component. This dynamic fosters accountability, camaraderie, and sometimes, a dash of healthy competition. Dr. John Ratey at Harvard calls this phenomenon “Competitive Collaboration.” He noted that not only do we strive for our own success, but we also find joy in contributing to the success of others.

The advantage of a training partner or group is clear: they want you to succeed, sometimes even more than you do.

So, the core principle is straightforward: surround yourself with people who are aligned with your goals and seek guidance from those who have achieved what you’re aiming for.

The “Connect-3” Strategy boils down to these steps:

1. Locate a workout partner (or let us match you with one)

2. Find a coach

3. Engage with both on a daily basis.

Life is a journey. Travel with a friend.

Click HERE.

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Habit Stacking

Sun, 15 Oct 2023 05:35:00 GMT

If you’re looking to establish a new habit, the key is to pair it with an existing one. For instance, if you aim to increase your water intake, simply link it with routines you already follow:

– “I’ll have a glass of water every time I brush my teeth.” Keep a glass near the sink for convenience.

– “After every cup of coffee, I’ll also have a mug of water.” This is my personal practice.

– “With each meal, I’ll consume one glass of water.”

– “Whenever I use the restroom, I’ll also drink a glass of water.”

Combine any of these methods and you’ll effortlessly reach your daily water goal.

Why does this strategy work so well? Establishing a new habit is challenging because it involves creating new neural pathways in the brain. As you age, your brain becomes less receptive to change. The solution? Leverage existing neural pathways by pairing new habits with old ones.

Consider protein intake as another example:

– “Before I touch anything else on my plate, I’ll eat at least 3oz of protein.” A portion the size of your palm is a good guideline.

– “During the first commercial break of my 7pm show, I’ll consume 3oz of protein.”

– “I’ll have 3oz of protein with my second cup of coffee.”

– “When I collect my mail at 3pm, I’ll also eat 3oz of protein.”

Another fantastic idea comes from my business mentor, Sharran Srivatsaa. Whenever he finds himself waiting in line, he sends a ‘gratitude text’ to someone he values, stating, “I am so grateful for you because…”

Ready to get started?

1. Catalog the activities you engage in EVERY day, even those you don’t consciously think about, like brushing your teeth. These are your anchor habits.

2. Create an option list for your new habit. For instance, if you want to start stretching, jot down 20 different stretches.

3. Begin modestly: choose just one or two stretches to start with.

4. Commit for at least two weeks. If it doesn’t stick, adjust the cue or simplify the habit. Slow down if needed, but keep going.

Need guidance on which habit to adopt? Schedule a complimentary No-Sweat Intro at Sentry HERE.

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The Pareto Plan

Mon, 09 Oct 2023 17:46:00 GMT

By Travis / October 9, 2023

My top advice for anyone embarking on a fitness journey is this: Prioritize one health-improving action each day before anything else. This doesn’t necessitate a morning run; it simply means your day’s first activity should enhance your well-being. I’ll offer some tips shortly.

Often referred to as the “80-20 rule,” Pareto’s principle suggests that 80% of your outcomes come from 20% of your efforts. This principle is applicable to your exercise regimen, diet, financial decisions, and many other areas. The goal is to focus on the most crucial tasks of your day before distractions set in.

We’re all aware of the need to exercise and cut down on sugar, but life’s distractions can derail even our best-laid plans. Maybe you intended to attend a midday session at Catalyst, but a colleague took an extended lunch break. Perhaps you aimed to eat more veggies, but your fridge was empty and the kids needed a ride from the park. I understand!

If you’re a beginner or looking to form a new habit, opt for an activity you can do first thing in the morning. For instance:

– If you usually skip breakfast, take 10 extra minutes to prepare an egg and eat it with toast.

– If exercise is missing from your routine, dedicate 20 minutes to a basic workout that makes you sweat.

– Already exercising? Include 15 minutes of stretching or yoga in your morning.

– Struggling with stress or anxiety? Spend ten minutes writing, praying, or meditating.

– Rather than grabbing lunch on the go, pack it in advance to avoid making unhealthy choices later.

Feel free to join us at Sentry for morning group sessions too. Click here to get started

In summary: Each day, prioritize one action that improves your health before tackling anything else.

Bonus: I keep track of my daily habits using a user-friendly app called Streaks. It’s free and straightforward. My current streak for tracking my eating is three days, with my best streak at 30 days.

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How About Aligning Your Mind and Body?

Fri, 06 Oct 2023 17:41:00 GMT

Your body thrives on challenges. When your body has to exert more effort, it becomes stronger. When it needs to digest food faster, your metabolism increases. Whether storing extra calories for later or self-regulating temperature, your body is a master of adaptation.

However, there’s a catch: your brain despises challenges.

It sidesteps any form of hardship and would rather have you lounge around. It’s indifferent if you gain weight, become less mobile, or develop insulin resistance. Your brain prioritizes immediate gratification over long-term benefits.

Despite its brilliance, your brain prefers instant rewards like sugar, simple carbs, and sun-soaking without proper protection. It’s not the best at thinking ahead.

Your body and brain often have conflicting interests. This tension is nothing new; the concept of “mind-body unity” and the search for “equilibrium” and “synchronization” has been a subject of discussion for ages.

But I argue that mere balance isn’t enough.

Striving for balance creates stress. Balance leads to mediocrity, and mediocrity won’t extend or improve your quality of life quality.

What if your mind and body got on the same damn team? In the coming week, I’ll provide you with actionable steps to synchronize your mind and body. Forget about self-sabotage, procrastination, or dreading your fitness and nutrition plan.

I’ll introduce you to techniques such as:

– Habit Stacking

– The Pareto Plan

– The Ultimate Guide to Synchronization

– The “Triple-Connect” strategy for unshakeable accountability

…and more!

Stay tuned for more information starting tomorrow. Can’t wait? Schedule a free consultation here.

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How To Improve In The Off Season

Sun, 01 Oct 2023 12:54:00 GMT

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Why Everyone Does OnRamp

Sat, 30 Sep 2023 00:22:00 GMT

Beginning your fitness journey or advancing it to the next level requires a solid foundation.

At Sentry Athletics, everyone starts with a tailored program called OnRamp. OnRamp is some 1:1 personal training sessions to teach and improve the fundamental exercises like squats, deadlifts, presses, pulls, and more. Whether you’re a novice exploring your fitness options or an experienced athlete looking to refine your technique, OnRamp is your best path to achieving enduring fitness success.

Learning and refining technique in the basics is invaluable. This 1:1 interaction with our seasoned coaches ensures a personalized focus on your strengths, weaknesses, and goals, paving a safer and more effective path towards your fitness journey. Here’s how different groups can vastly benefit from the OnRamp program:

Our coaches at Sentry are passionate and experienced. They tailor the OnRamp program to meet each individual’s needs, regardless of fitness level.

OnRamp is more than just a program; it’s an investment in a lifetime of efficient, effective, and safe exercise. It’s about igniting a rapport between you and your body, understanding its capabilities, and pushing its boundaries under professional guidance. At Sentry Athletics, we are dedicated to ensuring that this first step towards your fitness aspirations is robust, informed, and inspiring.

Ready to embark on a transformative fitness journey tailored just for you? It begins with OnRamp at Sentry. Book a free No-Sweat Intro by clicking here and take the first step towards a stronger, healthier you. Our expert coaches are excited to welcome you, educate you, and propel you towards your fitness objectives with unparalleled professional support.

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Taming the Hangry Beast: How to Regulate Your Blood Sugar for a Happier You

Sun, 24 Sep 2023 16:16:00 GMT

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The Importance of Active Recovery During Sets of Compound Lifts

Wed, 20 Sep 2023 14:45:00 GMT

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Top 3 Exercises For Adults Over 50

Tue, 19 Sep 2023 15:47:00 GMT

The secret to staying young and vibrant isn’t in a bottle; it’s in the gym, and more specifically, in three transformative exercises: the deadlift, the press, and the squat. Read on to discover how these exercises are your best allies against aging.

Your Body and Workouts: The Basics

As we age, our bodies undergo changes that can affect our day-to-day life. You might notice a decrease in joint mobility, limiting your range of motion. Your strength may dwindle, making it harder to perform simple tasks like lifting groceries or climbing stairs. Your posture might begin to slouch, and your independence could be at risk as these factors accumulate. Fortunately, regular exercise can counteract these changes, and the deadlift, press, and squat can play an especially pivotal role.

The Three Must-Do Exercises

Why focus on these three exercises? Well, they’re multi-joint movements that engage multiple muscle groups, providing a more holistic workout. Starting with bodyweight exercises, you can work on your form and gradually build up to using light weights. Eventually, you may incorporate heavier weights as your strength improves. Each of these exercises enhances different aspects of your physical health:

How to Get Started: A Practical Guide for Intelligent Adults

Getting started with these exercises doesn’t have to be a daunting task. In fact, the principles are quite straightforward:

As you become comfortable with these movements using just your body weight, you can start incorporating light weights and gradually increase the resistance as your strength improves. This progressive approach not only keeps you challenged but also allows for sustainable, long-term gains.

Take the Next Step: No-Sweat Intro at Sentry Athletics

Ready to reclaim your youth and vitality? Don’t leave your health to chance. Book a free No-Sweat Intro at Sentry Athletics today to get personalized guidance tailored to your needs. Learn how to master these life-changing exercises and transform your well-being. Click here to book your No-Sweat Intro now . Start your journey toward a stronger, healthier you today!

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WHAT TO PUT ON YOUR PLATE TO BUILD MUSCLE

Mon, 19 Sep 2022 17:24:00 GMT

EATING TO BUILD MUSCLE If you’ve missed the previous write-up s in this series, you can catch it here: Muscle Matters — For Everyone Now that we’ve covered why muscle matters and how to approach your training to build and maintain muscle, it’s time we pivot to the other half of the muscle-building ... The post WHAT TO PUT ON YOUR PLATE TO BUILD MUSCLE appeared first on CrossFit Sentry.

MUSCLE MATTERS — FOR EVERYONE

Mon, 12 Sep 2022 18:45:00 GMT

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Getting Your Life On Track

Mon, 22 Aug 2022 16:46:00 GMT

Maybe you’ve heard the phrase, “When you work out, your whole life works out!”

And maybe exercise doesn’t fix everything, but it can sure feel that way.

Exercise makes you more confident.

Exercise makes you calm.

Exercise helps you think more clearly.

Exercise increases memory storage AND recall.

Exercise helps you focus.

Exercise makes you want to eat better.

Exercise with friends gives you perspective.

Exercise makes you happy.

These are the fundamental building blocks to a happier life.

When you’re confident, you socialize more. You ask for the things you want. You stop hiding.

When you’re focused, you feel less overwhelmed. You stress less. You perceive that you have control over things.

When you’re happy, people will want to be around you more. Little daily stresses won’t worry you. You’ll feel like you’re winning almost all of the time.

When you’re calm, you’ll make better decisions about your health, your relationships and your work.

When you look better, you’ll feel better too.

Look, exercise doesn’t solve every problem in your life. Not directly. But it’s a good first step. When you change your habits, you change your perspective. When you change your perspective, things just seem to fall into line. You start getting little tiny wins, and that makes you appreciate the big wins more.

Want proof?

Ask yourself right now, “How am I feeling, on a scale of 1-10?”

Then go for a 30-minute walk outside.

Then ask yourself the same question again.

If you don’t feel at least a little better, I’d be surprised. BUT WAIT–not all of the results are in yet.

At the end of the day, ask yourself, “Did the day go better than I thought it would? Did it go worse? Or was it about what I expected?”

Most of the time, your day will go better when you start with exercise.

Try it for a week. Tell me I’m wrong.

If you’re really ready to start moving your life forward, click here to talk with our team .

-Travis

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How to Burn More Fat While Exercising

Sun, 14 Aug 2022 21:45:00 GMT

The cost of work performed is the energy used to perform it. We measure energy in kilocalories, and your body produces energy in different ways. The body has different systems for producing the energy required to do work.

Longer, slower, lighter: you can burn fat to create energy.

Shorter, faster, heavier: you can burn sugar to create energy.

This is called metabolism: breaking down chemicals in your body to create energy.

Think of your body like a hybrid vehicle.

In the lower zones (Z1 and Z2), you can run on your batteries – the stored energy that your body has packed away as fat.

In higher zones, you need more power, so you have to draw on fuel – the carbohydrates that you’ve put in your tank.

This is a very simple way to think about burning energy. If you keep your output low but steady, you’ll primarily run off battery power—fat in the form of ketones. If you ramp up your output through resistance or speed, you’ll need more energy, faster—carbs in the form of blood sugar.

Your batteries will power you at a low level for a very long time – a healthy adult will have over 130,000 kilocalories stored as fat, ready for use in Z1 and Z2 activities. But when you start burning gas, your body switches over to that system and you stop running on battery power alone. And the higher your heart rate climbs, the less fat you burn.

How do you know which energy source you’re using?

Your heart will tell you. As your heart beats faster to keep up with the work you’re performing, your metabolism changes to keep up with your energy demand.

When your heart is beating slower, you can metabolize fats for energy. This process is called lipolysis, and it’s slow, but it can keep you going all day.

When your heart starts beating faster, you start to metabolize carbohydrates (stored as sugar in your blood and muscle). This process is called the Y cycle, and it will give you a lot of energy really quickly, but it won’t last long.

The higher your heart rate, the sooner you’ll run out of energy.

But you need both high-intensity exercise to improve your fitness, and lower-intensity exercise to change your bodyfat.

How much of each? It depends on the person. A coach at Sentry can tell you! Click here to book a free consultation .

The post How to Burn More Fat While Exercising appeared first on CrossFit Sentry .

Meet Lucas Vasilauskas and upcoming seminars!

Mon, 16 May 2022 10:00:00 GMT

Lucas Vasilauskas

Lucas has worked in the fitness industry almost his entire career and has coached at a number of affiliates throughout California, most notably CrossFit Sacramento and CrossFit Natomas, before moving to Washington.

He holds his NASM Personal Trainer Certification and multiple CrossFit certifications including the CrossFit Level 2 designation.

Lucas has been subbing some classes here at Sentry and will also be hosting some upcoming specialty seminars including a pull-up seminar!

Pull-Up Seminar:

Have a goal to get your first strict Pull-up? Maybe your first kipping or butterfly pull-up? Or maybe having some more options for scales? Then this is the class for you! We will be having 2 class days for this. June 11th and June 18th at 11am, and they will be about an hour each. The first day will cover the more beginner side, starting with:

Throughout the 2 weeks I will give each of you some drills that you can work on in your own time to help improve the area we discovered needs fine tuning for you.

Prices:

$20 Drop in. This is open to non members as well!

Anyone interested can email info@crossfitsentry.com

The post Meet Lucas Vasilauskas and upcoming seminars! appeared first on CrossFit Sentry .

Why You Should Start Personal Training

Mon, 10 Aug 2020 20:13:00 GMT

The options or plans to choose from to lose weight, build muscle and improve your health seem endless. You probably see them in your Facebook and Instagram feed daily. And while the number of options for in-home exercise are increasing and group classes are fun for some, you need to ask yourself.

“WHAT’S BEST FOR ME?”

The answer may be working one on one with a coach.

Here’s 5 reasons why you should consider working one on one with a coach to help with your health and fitness goals;

If you’re ready to learn if working with your own personal coach is right for you, click I’m ready and include your top health goal for us. We’ll have time to talk about it and build your personalized plan that works for you.

We look forward to working with you soon.

Travis

The post Why You Should Start Personal Training appeared first on CrossFit Sentry .

Sentry Affiliate Program

Thu, 06 Aug 2020 05:32:00 GMT

Are you a gym owner/coach who has lost the desire to sit down for hours on end and program for your gym? Are you just someone who wants to get fitter, stronger, faster and healthier?

LET US HELP!
For $19 a month, you get access to the program we write for our athletes. This is the day to day workouts offered in the gym. You can register HERE

We have a passion for programming, have the experience to back it up and are eager to share it with you!

The post Sentry Affiliate Program appeared first on CrossFit Sentry .