Personal Training in Lewis Center - Sentinel Performance RSS Feed




  • Coaches’ Corner 5/17/19 Count Those Calories Correctly!

    When starting the fitness journey, our success essentially boils down to the mastering of only two variables: diet and exercise. Weight management – regardless of whether you are trying to lose, maintain or gain – is a balancing act between “calories in” (diet) and “calories out” (exercise). The exercise part is a little bit easier to tackle – just do the work!! But, the diet component is a little trickier, and has a tendency to trip people up. The reason “calories in” can be a problem for people (at least at first) is because we don’t intuitively know exactly how many calories we should take in. After all it’s not like we ....

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  • Coaches’ Corner 5/10/19 Burn Notice: Cardio vs Weights – What’s Best for Weight Loss

    People these days, especially in America, are all about efficiency – what’s the most I can get with the least amount of effort. This mindset is particularly apparent when it comes to exercise, and more specifically, losing weight. Most anybody would rather not spend any more time than necessary to achieve their weight loss goals, and certainly nobody wants to do anything that wastes their time! So, then, when it comes to the best way to quickly and effectively lose weight, what’s the better option? Cardio or strength training? First it’s important to understand the benefits of each style of exercise. Cardio has the advantage of being able to burn more calories ....

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  • Coaches’ Corner 5/3/19 Weekend Warriors, Unite!

    Spring is finally in full-swing! Birds are singing, flowers (and allergies!) are blooming, and the fields and courts all over the country are calling for people to get out and play some sports! It’s a season of great opportunity to get outside and enjoy the weather while being active with friends. But, after a long winter of being house-stricken, it can be a potentially hazardous situation jumping straight off the couch and onto the pitch. Sports-related injuries can be common for folks who might have previously been relatively inactive and are suddenly thrust into the heat of competition. Fortunately, there are a few preventative tips that you can use to diminish the risk of injury, ....

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  • Coaches’ Corner 4/26/19 Sweat the Small Stuff

    I was having a conversation with one of our clients earlier this week, and she was feeling particularly defeated. It seemed to her that the work she was doing both in and out of the gym wasn’t producing fast enough progress, and so she was feeling a bit discouraged about the whole process. This was in addition to feeling subconscious about how she compared to other physically active people she knew, who seemed like they were very easily getting in better and better shape without nearly the struggle that she was experiencing. Raise your hand if you’ve ever felt that before – I know I have! So, if we know that living a healthy lifestyle has its struggles, what do we do in ....

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  • Coaches’ Corner 4/19/19 It Starts at the Bar

    It has been said before that anything worth obtaining requires sacrifice – just ask anyone who has ever tried to do anything truly worthwhile. Whether it’s school, business, or sports, everything in life – even life itself! – requires some level of sacrifice to be paid in order for success to be achieved. The two are linked inexorably; any attempt to achieve success without the requisite sacrifice will ultimately end in failure, and perhaps there exists no better concrete representation of this idea than the barbell. The bar is literally the definitive point of intersection where sacrifice and success meet. If you do not confront the bar you cannot succeed If you ....

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  • Coaches’ Corner 4/12/19 Prepare; Train; Perform…And Live

    Whenever the word “emergency” is used, it usually means that something disastrous has happened. Emergency surgery. Weather emergency. Emergency dispatch. Emergency situation. Typically, these situations require fast – usually retro-active – behavior to fix some sort of critical problem that, if left unattended, could end catastrophically. It’s safe to say that emergencies are usually not something we want to encounter. The word emergency comes from the Latin verb “arise; bring to life” – an emergence of something unexpected. In the realm of health, this usually comes in the form of an unexpected injury, disease, or bodily malfunction, and, ....

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  • Coaches’ Corner 4/5/19 Carry The Load

    Life is hard! It doesn’t matter what your status is – young or old, student or worker, boss or employee, married or single – life, by its nature, is a struggle. Further, we know deep down there is no way to get around this fact. For instance, cheating to get your way, or chasing immediate pleasure is immoral and ultimately unsatisfying (if you don’t earn what you want, you don’t appreciate what you get, grow tired of it, and move on to getting something else; you end up chasing empty desires like a dog chasing its tail). It seems to reason, then, the remedy for the difficulty of life, is to aim towards living a life of purpose versus pleasure, take up your ....

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  • Coaches’ Corner 3/29/19 Waterlogged: An Explanation of Hydration

    Everyone knows that water is imperative for life and healthy function of the human body. Water makes up about 60% of our overall body composition, 90% of our blood volume, and is a contributing element to every single function and structure of the human body. That said, it’s can be unclear just how pivotal water is, and, further, what the correct intake amount should be. Here are a few facts and tips to help you: - Brain Function: your brain is 73% water; drinking enough water helps maintain and can improve focus, memory, cognition, motor skills, central nervous function and mood - Energy Levels: water intake improves blood circulation and allows oxygen to be more ....

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  • Coaches’ Corner 3/22/19 The Feel-Good Drugs

    If you remember back to your high school biology class, you may recall learning about the hormones serotonin and dopamine. These chemical messengers are colloquially referred to as the “feel good hormones,” and are the main contributors to the reward feedback system that is built into our neurological pathways. This neural reward system came in handy millions of years ago when our early ancestors instinctually (and subconsciously) felt good/accomplished/proud/inspired, whenever they did something that was evolutionarily beneficial (ie. hunt down a mastodon for food, work the land to produce crops, hike far distances to find safe dwelling, sexually reproduce, etc.) As it turns ....

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  • Coaches’ Corner 3/15/19 Playing Through the Pain: How to Begin Exercising After Injury

    If there’s one thing that exercise and athletics can prove to us, it’s that the human body is an incredibly resilient and impressive machine. From running fast (and far), to jumping high, to lifting heavy, our bodies are capable of being trained to do a wide variety of complex movements better than any other animal on the planet. But pushing our body’s limits in the pursuit of glory, curiosity, or even just sheer accident, can sometimes come at a cost. It is inevitable over the span of our lives that we will get injured. Whether it’s a simple sprained joint, minor tendonitis or something major that requires surgical repair, painful injuries can sometimes cause us ....

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