By Travis

In our first sessions, many of our clients in the nutrition program mention they usually skip breakfast, choosing to drink coffee instead. The caffeine may seem like a quick fix to wake up, but it’s not the best way to start your day, given its nutrient-lacking nature and dehydrating effect.

Now, I’m not advocating for mornings without coffee! It’s all about balance. To maintain stable blood sugar levels in the morning, enjoy your beloved coffee alongside a nutritious breakfast that includes proteins, carbs, and a bit of fat. Delaying your first meal can lead to a drop in blood sugar, impacting your stress management and focus. Plus, breakfast kickstarts your metabolism, so let’s get those calories burning!

For those who regularly break the overnight fast, this first meal is often loaded with excess fat, sodium and sugar. Fortunately, it is simple to quickly build a healthy breakfast if you have a plan. Of course, your plan will require some action steps, like acquiring the necessary grocery staples, and carving out the 5-15 minutes needed to prep and eat your meal when you get up.

What should be on the menu? It definitely should be something you enjoy eating! Tasty waffles or pancakes can be a healthy win, using a simple recipe that incorporates your fave protein powder(plant-based, whey or collagen, whatever your preference). Balance it off with a serving of berries, or try cucumber slices for a serving of fresh veggies.

Overnight oats are another easy win. Adding a scoop of chocolate or apple-cinnamon protein powder amps up the balance and a proper serving of almonds or cashews can complete the meal.

Love eggs? Taking 15 minutes to hard-boil a dozen in the evening will provide your centrepiece for several healthy morning meals – just add fresh fruit and a slice of your favourite toasted bread.

Super time-crunched in the morning? Set the ingredients for a smoothie in your blender cup and put in the fridge before bed, ready for a quick zip and pour into your favourite straw cup to sip your nutrients from.

These are just a few of the countless tips and tricks that can make meal planning simple. If you need help with planning, or the ACCOUNTABILITY of a Coach checking in and reinforcing your healthy habit-building(or all of the above), Nutrition Coaching at Sentry is your solution!

Book your free No Snack Intro now!

The Power Of Training Partners

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.

  1. You’ll be more likely to show up for your workouts.
  2. You’ll have a more consistent schedule for exercise. You can plan everything else around that.
  3. You’ll stick to your good habits when you’re tempted to ‘cheat’. You might cheat on yourself, but you won’t cheat on your buddy.
  4. You’ll try harder at your workouts. Sometimes you’ll want to beat your buddy; usually, you just want to keep up to them. Sometimes a cheerleader makes all the difference.
    Yesterday in our group, five people hit a personal best in their deadlift because everyone around them was cheering them on. We were inspired by each other, electrified by the atmosphere and spurred forward by the “go for it!” feeling of the group.
    That never happens when you train alone.

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.


The Key To Fitness Success


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?

How to Add Zone 2 Into Your Training


By Travis

   Exercise at 65% of your maximum heart rate is often referred to as “Zone 2” training. Here’s an article explaining the value of Zone 2 and how often to do Zone 2 exercise.

Incorporating Zone 2 into your existing workout routine can be achieved a few ways:

– Personal or semi-private training clients at Sentry will receive specific guidance. Your coach will prescribe “blocks”  of Zone 2 training into your weekly program. A “block” is 30 minutes of steady state training. Just follow the coaches instructions – they have a plan for you.

– Group class attendees at Sentry could include Zone 2 exercise between regular workouts. You could also scale the class workouts to achieve Zone 2 benefits. Utilize a heart rate monitor during classes and you could maintain Zone 2. If attending three group classes weekly, designate one for Zone 2 training, and go hard on the other days. Consider planning your easier day for the end of the week.

– For those not yet a client at Sentry, consider reaching out to discuss how to get started.

– On your own, you can buy a heart rate monitor and a watch to track your heart rate. Determine your maximum heart rate independently or use a formula from the article above. Aim for at least two “blocks”of uninterrupted Zone 2 exercise each week.

Zone 2 training enhances your metabolic flexibility, allowing your body to utilize fats as fuel. This can lead to reduced body fat, as you’re burning fat during exercise. Overly intense workouts without Zone 2 can actually decrease your body’s ability to burn fat during exercise. Use Zone 2 if fat loss is your goal!

The Four Pillars Of Exercise

By Travis

I recently watched a video with Dr. Peter Attia, where he explained his approach to enhancing fitness through exercise. He terms it as “the Four Pillars,” which include:

1. **Strength** – The ability to lift yourself or an external load.

2. **Stability** – The ability to maintain maintain proper positions and preventing injuries.

3. **Aerobic Capacity** – It’s the ability to burn fat for energy.

4. **Anaerobic Capacity** – The ability to reach with maximal output for short periods when required.

Dr. Attia’s discussion on the Four Pillars can be viewed HERE  Or you can train these pillars with a coach at Sentry!

We incorporate these pillars in a variety of creative combinations at our facility. Each week, we target these four aspects multiple times, either individually or in conjunction with other exercises. This approach ensures our training sessions are engaging, fun, and more like a playful challenge than a routine task.

Take, for instance, a workout that blends deadlifting (excellent for both strength and stability) with sprinting (effective for enhancing anaerobic capacity):

1. Run 400 meters as quickly as possible.

2. Perform 21 deadlifts with a significant weight, maintaining proper form. (Our coaches will guide you to ensure correct execution.)

3. Repeat this cycle three times and note your time.

You have the option to participate in this workout in a group setting for added enjoyment, or individually for more scheduling flexibility or focused one-on-one coaching.

The point is that exercising doesn’t have to be mundane or overly complex. It can be straightforward, enjoyable, and, above all, efficient. Following this model ensures you gain the maximum benefit from the time invested in exercising.

Interested in discussing this further? Book a free chat by clicking HERE

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

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.

Why Now Is The Best Time To Start At Sentry

Have you ever promised yourself a fresh start in the New Year, only to find the holiday feasts and festivities have left you feeling sluggish and unmotivated? It’s a common story, but what if you could flip the script? Imagine walking into the holiday season with a spring in your step, feeling stronger, healthier, and with a community that supports your fitness journey. That’s not just wishful thinking – it’s a very achievable reality, and it starts right now at Sentry

Here’s why embarking on your fitness voyage before the holidays is the smartest move you’ll make all year:

  • Jumpstart Your Metabolism: By starting your fitness routine now, you’re setting your metabolism on fire well ahead of the holiday season. Our OnRamp program, with 4 personalized sessions, is designed to rev up your body’s engine, ensuring that you’re a calorie-burning powerhouse by the time the first holiday party invitation lands in your inbox.
  • Build Your Fitness Foundation: These 4 OnRamp sessions aren’t just about breaking a sweat; they’re about laying a robust foundation for your fitness future. You’ll learn the right techniques, form, and routines, so by the holidays, your workouts will be a well-oiled machine, not a last-minute scramble.
  • Healthy Eating Head Start: We know the holidays can be a minefield of tempting treats. Getting a handle on your eating habits now, with guidance from Sentry, means you’ll be prepared to face the holiday season with a plan and the willpower to stick to it.
  • Boost Your Immune System: Exercise is a key component in building a resilient immune system. By integrating regular workouts into your routine today, you’re helping your body fortify its defenses just in time for cold and flu season.
  • Enjoy the Holiday Glow: Regular exercise is proven to boost mood and energy levels. While others are battling the holiday stress, you’ll be riding high on endorphins, with the added bonus of looking vibrant at your holiday gatherings.
  • Festive Season, Festive Spirits: Regular workouts contribute to a positive mindset and an overall sense of well-being. Begin your journey with Sentry now, and you’ll not just look great for the festivities, you’ll feel amazing, too – ready to fully enjoy the season’s joy with loved ones.
  • Community Support: At Sentry, you’re not just a member, you’ll have a team cheering for you every step of the way.

As the year winds down, don’t let your fitness take a back seat. Now is the time to embrace change and set the tone for a healthier, happier you. Starting now at Sentry means you’re not just surviving the holiday season; you’re thriving through it and beyond.

The holiday season is often a time of reflection and anticipation, looking back on the year that’s been and forward to the year to come. Make this the year you look in both directions with satisfaction and excitement, knowing you’ve already taken the steps to be your healthiest, happiest self.

Don’t wait for the stroke of midnight to start your transformation. Book a free No-Sweat Intro at Sentry Athletics today, and let’s make this holiday season the most empowering yet. Just click here: Begin Your Transformation. Let’s toast to your health – now, not later.W

The 3 Types of Diets


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.


Individual Training: The Quickest Path to Fitness Success

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.

Achieving Harmony Between Your Mind And Body

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.