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  • Coaches’ Corner 1/24/20 Basics of Adaptations to Strength Training

    There are few things in life more frustrating than waiting for the visual results of exercise to appear. Whether we verbalize it or not, we have all thought it before: “I know exercise works, but how much longer do I have to do this before I SEE it work?” However – as is the case with so much else in life – the lifestyle of exercise must create change on the inside before any kind of change on the outside can appear. That’s where understanding a little bit about what goes on in your body when you embark on a workout program becomes helpful: namely, these adaptations effect the body at the neurological, muscular, endocrine, and anthropomorphic levels. ....

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  • Coaches’ Corner 1/17/20 Training Considerations for Pregnant Women

    One of the most fulfilling aspects of our job is playing a supportive role in the lives of each of our clients. That role becomes especially important with any female client that becomes pregnant during the time we train them. There is a lot of excitement and change that occurs for a woman during the pregnancy process, especially on the physical side. As a result, our job as strength coaches is to ensure the safety and health of both the expecting mother and the fetus while training during the 9 month term. Therefore, there are a few key considerations that need to be taken into account when you are about to embark on your journey of exercising while pregnant:
    Make sure to check with ....

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  • Coaches’ Corner 1/10/20 Prepping for The Midwinter Runner’s Itch

    Every year around this time people get cabin fever with excitement to strap on the new running shoes they got from Santa Claus that, until now, they haven’t been able to use. However, with this aggressive desire to get out and jog mile after glorious mile, there are some risks that need to be taken into consideration, and strength exercises that should be completed before you hit the pavement. As is the case with any sport where you are required to complete a certain repetitive motion over a long duration of time, there is the propensity for the body to develop overuse injuries. These particular types of injuries arise from the fact that the muscles that are involved in completing ....

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  • Coaches’ Corner 1/3/20 Blueprint for New Year’s Resolutions!

    The time is finally here. You made up your mind after Christmas that THIS is the year you are going to be in better shape; THIS is the year that you make exercise a staple of your weekly schedule; THIS is the year you transform your body into the one of your dreams …now what? Unfortunately, these efforts quickly get thwarted and never move out of the beginning phase of starting a workout program, and thepersonis derailed by February. Why? Most of the time it is simply because “you don’t know what you don’t know.” It’s hard to know where to turn to when you are looking for advice. Fortunately, there’s help:
    Properexercise technique – ....

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  • Coaches’ Corner 12/27/19 Myth Busters: Lifting Weights Makes Women “Bulky”

    Ladies, have you ever wondered if this is statement is true or false: will weight training make you “bulky?" The short answer is No. Weight training alone will not make you become bulky or gain tons of mass from sustained bouts. So, if you are someone that believes lifting heavy weight will make you look too muscular, we are here to tell dispel that myth. There are a few reasons why this is not true: - Mass building takes time and dedication. It must be the main goal of your training program, meaning your focus must solely be to gain muscle mass over time - In order to grow or “become anabolic” you must meet the energy demands required for gaining mass or ....

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  • Coaches’ Corner 12/20/19 Holiday Health & Fitness Survival Sheet

    The end of the year is many things! Time for celebration, ceremony and family time well spent. It’s a time to indulge with those we love, forget about work, obligations, and disciplines and just enjoy the festivities with those we love! However, it is very definitely a time of temptation; an insidious opportunity for us to fall off the fitness rails and slip into a precarious position of self-indulgence, complacency and sloth. But there is hope! We can help give you the tools and tricks necessary to keep you on-track (for the most part, ha) and make sure that the two weeks between Christmas and New Year don’t destroy a whole year’s worth of fitness progress:
    Find time ....

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  • Coaches’ Corner 12/13/19 Making a Change Requires You to Change Things Up

    Out of the dozens of questions that have been brought to us over the years of coaching, one that seems to recur is this: “what is the one routine that I should always do that will get me the results I want.” Or, at least, that’s a pretty accurate paraphrasing. Basically people are constantly looking for “that one thing,” or “that one pill,” or “that one exercise” that is going to change their body overnight. The problem, however, is the answer is just not that simple (or in some cases, it’s not the answer people want to hear). In order for resistance training, and exercise in general, to be most effective, the stimulus you place ....

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  • Coaches’ Corner 12/6/19 Quick Tips for Fast Fitness

    As you know, for the past 5 years we have been the official fitness partner of the Pontifical College Josephinum, the Catholic seminary school here in Columbus. A few days ago, I was asked to speak with a group of staff and professors about tips and ideas of how to work exercise and fitness into our daily lives as we age. Here is a snapshot of the thoughts I shared with them:
    Find ways to move throughout the day: whether it’s a five minute walk around the building a few times per day, or simply getting up to stretch for a few minutes. Staying seated for long periods of time, day in and day out can cause more issues than you might realize (See the 10/4/19 issue of ....

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  • Coaches’ Corner 11/29/19 How to Fix Knee Pain

    As a personal trainer for the past 13 years, I have dealt with plenty of clients that have had “knee problems.”From runners to weight lifters, most people come to the table with some ache or pain in the knee.In order to diagnosis an issue, we need to look at two factors: knee stability and joint health.A healthy joint can balance without pain, while a stable joint will not have any issue with medial or lateral instability.A very common knee injury among many athletes is the anterior cruciate ligament (ACL) tear.To avoid this injury, there are many exercises one can perform daily within their own exercise regimen.Two such exercise that we like to promote for strength and ....

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  • Coaches’ Corner 11/22/19 The Truth Behind the 6-pack

    It’s usually the first thing we get told when we meet with someone for the first time during their fitness assessment: “I want to have 6-pack abs.” Each year, millions of people blindly spend money on magazines, fitness gimmicks, and bogus nutrition supplements solely on the fact that these products promise you the flat, rigid stomach that you are “supposed to have.” However, there is one problem: none of these sources that claim to be “the only thing you need to get the body that you want” actually educate the person. When it comes to achieving a look that allows for your rectus abdominus muscle to show through, there are two main things to ....

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