Personal Training in Lewis Center - Sentinel Performance RSS Feed




  • Coaches’ Corner 2/15/19 The Six Week Standoff…

    How time flies! Here we are, a little over six weeks into the New Year already! It seems, not that long ago, that we were ringing in 2019. But now, seemingly within the blink of an eye, we are almost one quarter through the year! It’s around this time that we take stock of where we are on our new year’s resolutions. According to studies ( https://www.businessinsider.com/new-years-resolutions-courses-2016-12 ), 80% of our new year’s resolutions have failed by the second week of February. So the question becomes, if we are to figure out a way to fight our human nature of abandoning our goals and aspirations for the new year within six weeks of the ball dropping in ....

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  • Coaches’ Corner 2/8/19 For Cardio: Just Do That Voodoo That You Do So Well!

    One of the age old questions that we are always asked as coaches from our appropriately zealous clients who want to do the best thing, with the most benefit, in the least amount of time to lose fat weight is, “what is the best cardio I should do?” And, when it comes to the cardiovascular exercise piece of the puzzle, we always give the same disappointing answer: “It depends” J The short explanation to the cardio conundrum is in understanding that the energy source used for any given cardio event boils down to two important factors: intensity (defined in terms of percentage of maximum heart rate) and duration. This means that, depending on how long and how fast ....

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  • Coaches’ Corner 2/1/19 Deadlifts For The Win!

    As strength coaches, we are often asked the question, “If I could do only one exercise for the rest of my life that would still give me results, what would it be?” Unequivocally, the answer that we always give (SPOILER ALERT!) is the deadlift. This exercise truly is the king of all lifts because of the multitude of applications to both sport and everyday life. It is one of the very few movements that you can do in the gym that is an all-in-one exercise; challenging everything from your legs, to your core, to your upper-body (you can even turn into a cardio move too if you want!) By definition, the deadlift is any movement where you pick up a resting load off of the ground (the ....

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  • Coaches’ Corner 1/25/19 That One Little Thing…

    The start of the new year is arguably the most frustrating time of year. The dichotomy between the hope of a new start, coupled with the frustration of not knowing the best way to start, usually causes us to end up defeated, sad, and confused-and that’s all before the calendar flips to February. The reality is we know we WANT to make this year better than the last, but, many times, we simply don’t know HOW. It’s in moments like this where thinking small is the best thing to do. What we mean by “thinking small” as it relates to health and fitness-and, really, anything else worthwhile in life-is that your success at achieving your goal is contingent on ....

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  • Coaches’ Corner 1/18/19 Setting The Bar

    It’s about this time in January (3 weeks into the new year), that people usually start having a lot of different emotions about their exercise habits; the most popular being frustration. This can come about for a number of different reasons. People will get frustrated that the gym they joined on January 1 is too crowded for them to be able to be productive at achieving their goals. Also, it’s not uncommon for people to hurt themselves in this first month of the year (either through overuse, or over extending themselves). But the most ubiquitous reason that people will have frustration with the gym is that they feel they are not seeing the results they desire as quickly as they ....

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  • Coaches’ Corner 1/11/19 We’ve Found The Magic Pill

    If you’ve ever watched television, you have indubitably been exposed to commercials for pharmaceutical drugs. These days, there is a drug for everything from depression to sleep apnea; blood pressure to diabetes; even drugs that can either help you lose hair, or gain your hair! Yes, there are as many different kinds of drugs as there are colors of the rainbow, but they all come with one similarity: side effects. There is not a single pharmaceutical drug that you can buy that won’t come with some kind of negative side effect. Fix your blood pressure, but you’ll have crippling depression; fix your anxiety, but you’ll have an unsafe spike in blood sugar; solve your ....

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  • Coaches’ Corner 1/4/19 It’s not about the Bod

    So here we are, the start of a new year, and undoubtedly you are getting bombarded by gyms and trainers telling you that they can get you the best body ever if you come work out with them. They throw pictures of hard-bodied models and promise you the same results; they rely solely on sex-appeal to get you to sign up. Now, while every one of us wants to have a great looking body, your physical aesthetics is only a MINOR piece of your overall health; and for gyms, trainers, yoga and Pilates studios, and any other fitness outlet to preach solely about the physical changes they can provide for you is not only incomplete, it’s irresponsible. Lucky for you, you don’t have to ....

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  • Coaches’ Corner 12/28/18 Start the Ripple

    Around this time of year, finding motivation to get to the gym tends to be tough. Short days, cold weather, and layers of clothes all play a nefarious role in making it easier to just drive home straight to bed rather than getting in that workout. The struggle is certainly real-for all of us! So, if knowing that the intrinsic motivation to work out for ourselves can be fickle and easy to ignore, we have to find a way to go outside of ourselves to find the desire to drag ourselves into the weight room every day even though we may not want to. All you have to do is be the drop You see, one of the greatest ways to get yourself motivated, is to dedicate yourself to being the inspiration to ....

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  • Coaches’ Corner 12/21/18 The Greatest Gift of All

    The Holidays are finally here! That special time of year where we show our appreciation for those who are closest in our lives by giving gifts as a token of our gratitude for them. No matter the size, shape, color or cost, the giver endeavors to bring maximal satisfaction to the recipient because they want to bring joy and happiness to their lives. But have you ever wondered what the perfect gift is? Believe it or not, there is only one right answer... You You are the greatest gift that you could ever give to someone. You not only are unique, but no one in the history of the world can ever do what you do. Your talents, personality, and abilities that are uniquely yours, and-as we ....

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  • Coaches’ Corner 12/14/18 Change Your Mindset | Change The World

    Over the past few decades, clinical psychologists have been investigating a certain phenomenon that deals with man’s need to be challenged throughout life. The theory is that we are all born with a predestined genetic potential that is written into our individual DNA, dictating the “ceiling” that we are capable of reaching. The only question is, how do we do that? In order to realize our full “genetic capability,” we need to add piece by piece to our DNA code by confronting and overcoming challenging stressors throughout our lifetime. As a result, it’s in this confronting-and-conquering experience that we grow stronger, smarter, and more confident; ....

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