The “Connect-3” Strategy

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.

Habit Stacking

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.

The Pareto Plan

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.

How About Aligning Your Mind and Body?


 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.

 

How To Improve In The Off Season

If you’re a runner, cyclist or swimmer, you probably dread our long winter.

While there are definitely cold-weather activities you can do outside–like skiing–these require different equipment and skill. They’re great for cross-training if you’re skilled at them, but most of us try to maintain our performance on treadmills, bike ergs or at open lane swims.

But winter actually presents a massive opportunity to improve your speed, power and Vo2max. Here’s how to do it:

  1. Boost your power with weights.
    Your fast-twitch fibres are what make you explosive. But even endurance athletes rely on them for hills, sprints and accelerations. To really improve them, lift heavy weights and move weights fast.
    That means using a barbell, not machines. It means doing big compound movements – squats, deadlifts, presses, and cleans – instead of doing 30 reps on the calf raise machine.
    Go as heavy as you can with good form. A good program to follow is 5 sets of 5 for a week, 3 sets of 3 for a week, and then heavy singles for a week; then a deload week of 8-10 reps of each.
    You do not need weights to build endurance. You need weights to build power. High-rep sets of 30 won’t help you.
  2. Improve your speed by improving your efficiency. No matter what your sport, your body geometry matters. Most people bleed all sorts of energy (and speed) by moving inefficiently. They slouch when they run; flop when they swim; or hunch when they bike.
    Instead of fixing the problem, they just work harder and harder in bad positions. Worst-case, these can actually cause overuse injury. The offseason is the time to fix your form.
    Work on your core; your flexibility; and your stabilizers. Do lots of planks, knee raises and some short yoga sessions. You don’t need to go full-in on drinking green tea or buying Lululemon pants (unless you want to.) You can use DynamicCyclist for my mobility work in the winter, but you can find tons of stuff on your phone and do it when you’re at the gym.
    One tip: this is the stuff I don’t really get excited about, so I do it with my trainer.
  3. Improve your VO2max by going HARD at multi-modal functional movement.
    Your VO2max determines how long you can work really hard. It’s a limiting factor for a lot of endurance athletes who spend all year “building their base” but never think about how high their peak can reach.
    The great thing about improving VO2max is that you can do it with really fun workouts. CrossFit is probably the best option in the world – it’s fun, it’s hard, and you can do it in a group if you want to.
    Your VO2max isn’t sport specific. If you’re a runner, you don’t have to build VO2max on your runs. It’s far more efficient (and fun) to hit a tough 12-minute workout with a coach than to try and punish yourself all alone on the road.
    This is also a great time to get your metabolic zones tested so you know exactly how to train when the spring comes back!

Winter can be a drag – or it can be an opportunity. There are other things you can do – like set up group rides on your favourite indoor training app, and meet your friends for a virtual ride. You can take up similar sports – like fat biking – but the learning curve makes it hard to improve at your primary sport while you’re doing something else. Luckily, this is the perfect time to improve in the gym.
Want to chat with me about it? Book a no-sweat intro here.

Why Everyone Does OnRamp

 

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:

  • For the Beginner with No Exposure to Exercise:
    • Learn exercises that will make every workout better for the rest of your life.
    • Learn at your own pace, ensuring a clear understanding and safe practice.
    • Personalized attention to form and technique, minimizing the risk of injury.
    • Transition smoothly into group classes, armed with confidence and competence.
  • For the Semi-fit Individual with Some Exercise Background:
    • Refresh and update your exercise technique under professional guidance.
    • Discover new training strategies to reignite your fitness journey.
    • Smoothly ramp up into intense workouts without overdoing it.
    • Prepare for more advanced or varied training in our diverse class offerings.
  • For the Experienced Athlete:
    • Fine-tune your technique in core exercises, enhancing performance and reducing injury risk.
    • Receive expert feedback and nuanced adjustments from our seasoned coaches.
    • Elevate your training by identifying and correcting any ingrained movement inefficiencies.
    • Gear up for more advanced and intense workout sessions in a supportive, challenging environment.

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.

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

 

It is important to understand the importance of maintaining stable blood sugar levels for both your immediate mood and long-term health. Just like a roller coaster, your body’s blood sugar levels can have you soaring high one moment and crashing down the next, leaving you feeling “hangry” – that dreaded combination of hungry and angry. But why does this happen, and how can you take control of your blood sugar? Let’s explore some practical tips to keep your internal roller coaster running smoothly.

1. Eat Balanced Meals: Instead of loading up on carbs and sugary treats, aim for well-rounded meals. Picture a plate with lean protein, healthy fats, and fiber-rich vegetables. Think grilled chicken paired with avocado and a colorful assortment of veggies. This balanced approach helps provide a steady release of energy, preventing those sharp blood sugar spikes and crashes.

2. Snack Wisely: When hunger strikes between meals, skip the sugary snacks like donuts or candy bars. Opt for healthier alternatives that combine protein and fiber, such as a handful of almonds or a Greek yogurt with some berries. These choices help maintain steady blood sugar levels, keeping irritability at bay.

3. Don’t Skip Meals: Your body operates like a finely tuned machine, and it needs consistent fuel to perform at its best. Skipping meals can lead to roller coaster-like blood sugar fluctuations. Try to eat every 3-4 hours to keep your blood sugar stable and your mood in check.

4. Stay Hydrated: Sometimes, your body can confuse thirst with hunger. Ensure you’re drinking plenty of water throughout the day to stay hydrated. This can help prevent unnecessary snacking and mood swings caused by dehydration.

5. Exercise Regularly: Physical activity plays a vital role in regulating blood sugar levels. Even a short walk or a quick workout can help your body efficiently utilize the sugar in your blood. Regular exercise can contribute to more stable energy levels and a happier disposition.

6. Listen to Your Body: If you’re starting to feel irritable and it’s been a while since your last meal, it might be time to refuel. Pay attention to your body’s signals, and when hunger strikes, reach for a balanced meal or snack to maintain steady blood sugar levels.

Now, you might wonder why it’s crucial to keep your blood sugar levels in check. Well, those frequent ups and downs can lead to long-term health issues, such as type II diabetes. Managing blood sugar isn’t just about avoiding “hangry” moments; it’s about taking proactive steps to ensure your overall well-being.

If you’re ready to take control of your blood sugar and say goodbye to the emotional roller coaster that comes with it, start making these small yet impactful changes today. By doing so, you’re not only preventing “hangriness” but also working towards a healthier and more balanced lifestyle.

We encourage you to take the first step towards a healthier you. Consider booking a free consultation at Sentry Athletics, where we can help you build a sustainable, healthy lifestyle. Together, we’ll make “hangry” a thing of the past, and you’ll be well on your way to a happier, healthier you.

The Importance of Active Recovery During Sets of Compound Lifts

When you’re at the gym pushing your limits with compound lifts like squats, deadlifts, and bench presses, you’re undoubtedly focused on getting stronger. However, the time you spend between sets—known as “recovery”—can be just as crucial for optimizing your performance and gains. In this blog post, we’ll delve into the concept of active recovery during sets of compound lifts and why it might be a game-changer for your fitness journey.

What is Active Recovery?

Traditionally, rest periods between sets have been passive, meaning you simply sit or stand while catching your breath. Active recovery is a more dynamic approach where you engage in low-intensity exercises to maintain your heart rate and facilitate blood flow.

Types of Active Recovery Exercises

• Light jogging or walking
• Stretching
• Low-intensity bodyweight exercises like push-ups or air squats

Benefits of Active Recovery

Improved Blood Circulation

Active recovery helps circulate oxygen-rich blood to your muscles, which can aid in quicker recovery and reduce muscle fatigue.

Better Lactic Acid Removal

Exercising at a lower intensity between sets can help remove lactic acid buildup, allowing you to perform better in subsequent sets.

Enhanced Mental Focus

The act of doing something constructive during your rest periods can keep you engaged and focused on your workout.

More Efficient Workouts

By incorporating active recovery, you’re essentially getting a mini cardio workout in between your lifting sets, making your gym time more efficient.

How to Incorporate Active Recovery into Your Compound Lifts Routine

1. Identify Suitable Exercises: Choose low-intensity activities that won’t exhaust the same muscles you’re targeting in your main lifts.
2. Timing: Limit active recovery to about 50-60% of your total rest time to ensure you are well-rested for your next set.
3. Intensity: Keep the intensity low. The goal is to recover, not add another layer of fatigue.
4. Listen to Your Body: If you find that active recovery is affecting your performance in your main lifts, consider scaling back.

While the traditional passive recovery has its merits, implementing active recovery during sets of compound lifts can offer unique benefits like improved blood flow, better lactic acid removal, and heightened mental focus. The key is to strike the right balance so that your performance in your main lifts does not suffer.

Ready to take your lifting and recovery to the next level? Contact us today to explore the options we offer at Sentry Athletics.

With active recovery as a part of your strategy, you’re not just lifting weights; you’re lifting your entire workout experience.

Top 3 Exercises For Adults Over 50

By Travis Schliesser, September 19, 2023

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:

  • Deadlifts target your lower back, glutes, and hamstrings. They’re essential for improving your posture and making everyday lifting tasks easier.
  • Presses work your shoulders and arms, aiding in everything from reaching for high shelves to carrying your grandchildren.
  • Squats are crucial for leg strength, balance, and mobility, all of which are vital for maintaining independence as you age.

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:

  • Deadlift: Start by positioning yourself close to the bar or object you’re lifting. Feet should be hip-width apart, and you should engage your core. Hinge at your hips and knees to grasp the bar, keeping your back neutral. Push through your heels to lift the object, straightening your hips and knees, and then carefully reverse the motion to place it back down.
  • Press: For this exercise, you’ll need a barbell or a pair of dumbbells. Stand with your feet shoulder-width apart and hold the weight at shoulder height. Engage your core and press the weight overhead until your arms are fully extended. Ensure your shoulders, hips, and heels are in alignment at the top of the movement. Lower the weight back to the starting position in a controlled manner.
  • Squat: Begin with your feet shoulder-width apart, toes slightly pointing outward. Hold your chest high and engage your core. As you initiate the squat, push your hips back and bend your knees, lowering yourself as if sitting into a chair. Keep your knees in line with your toes and your back straight. Aim to lower yourself until your thighs are parallel to the ground, then push through your heels to return to the starting position.

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!

Run For Your Life

Depending on your sport you may or may not have dedicated time to your running technique. Even if your goals are focused on lifting heavy, knowing the proper way to run is beneficial and can be incorporated into any training routine. Adjusting the volumes and time domains around running is up to you and your coach but learning this skill is essential.

As humans our bodies have developed both the anatomy and energy systems to make us highly capable runners. It can be a great way to break up your training, provides you a chance to get into nature, and can be a great form of meditation.

“Most people run a race to see who is fastest. I run a race to see who has the most guts.” – Steve Prefontaine

Running and Genetics
In the early evolution of humans we developed several characteristics that lead us to be exceptional long distance runners. The muscles of the legs and glutes grew stronger, our feet got bigger, our ability to cool down via sweating improved, and our brains improved at maintaining homeostasis during rigorous endurance activities. This allowed us to become “persistence hunters,” tracking animals for long distances until they were too worn out to put up a fight.

Recreational Running
Fast forward to today. Long distance running and other feats of endurance are primarily recreational as we rarely need to hunt in order to eat. Running now optional, it has become a skill that some use and others lose. Running however, is part of what makes us human. It can only be assumed that having evolved and adapted as runners to optimize our physical health, running would play an important role.

Mental Health Benefits
Not only does running keep our body healthy but it also stimulates brain growth and function as well. Findings at the University of Liverpool found that “Aerobic exercise increases anterior hippocampus size. This expansion is linked to the improvement of memory, which reflects the improvement of learning as a function of running activity in animal studies.” Aerobic activity like running actually helps our brain improve function. Not only that but it can be a great way to sort out thoughts and clear your head when you’re feeling stressed or overwhelmed. Plus the release of endorphins provides an instant mood boost!

If you care about squatting, nutrition, and mobility but can’t remember the last time you ran more than a mile it might be time to lace up. If you have questions or you are not sure where to start, talk to one of our trainers that can teach you the proper mechanics for running, sprinting, and other essential skills.