What to do between workouts


Your training sessions at Sentry serve as the foundation for enhanced fitness. However, the real magic happens BETWEEN workouts – when your body supercompensates, a key phase for recovery, muscle growth, and overall health. To make the most of your Sentry training, consider these activities during your recovery period:

1. Zone 2 Exercise: Engage in low-intensity activities like a brisk walk or a leisurely bike ride. These exercises enhance recovery by improving blood circulation to your muscles. This process delivers vital nutrients and eliminates metabolic waste without overburdening your body.

2. Stretching: The benefits of stretching are immense. It not only eases muscle tension and enhances flexibility but also primes your body for upcoming workouts. Plus, it’s a delightful way to treat yourself.

3. Sleep (7-8 Hours Nightly): Optimal sleep is crucial for fitness improvement. Your body engages in essential renewal and strengthening processes during sleep, pivotal for muscle recovery, mental clarity, and hormonal equilibrium.

4. Protein Intake (4 Servings Daily): Protein is essential for muscle development. Regular protein consumption throughout the day aids muscle repair and growth. A serving is roughly the size of your palm or a deck of cards. The focus is on both the amount and consistent distribution of protein in your meals to support continuous recovery.

5. Vegetable Consumption (6 Servings Daily): Loaded with vitamins, minerals, and antioxidants, vegetables are integral for overall health and reducing inflammation. Our Northern climate, especially in winter, requires extra vitamin intake, like Vitamin D, which is less available from sunlight. A vegetable-rich diet ensures your body receives all the necessary nutrients for effective recovery and immune system support.

Your post-workout goal: “Return stronger.” Achieve this by following any or all of the six steps outlined above.

If you’re looking to establish a robust fitness routine, consider booking a intro at Sentry. It’s an excellent chance to discuss your objectives, immerse in our community, and explore how we can aid your fitness journey. Book your session now HERE . Begin your journey towards a healthier, more vigorous self with us. Let’s achieve greatness together!



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!

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

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.

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.

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.