Calories in Food vs. Calories in Exercise

Recently we ran a trivia quiz for a group of high school students participating in our fitness program. We gave them a list of fast food and restaurant meals and had them guess what the approximate calories from exercise they’d have to burn in order to earn their favorite meals.

We had so much fun I thought I’d share with you the same list. Remember, diet is as important and exercise! Are any of these foods in your diet? If so, you decide whether they’re worth the punishment.

Earn what you Eat!  

Fast Food Hamburger  540 calories = Run 5 miles

Can of Coke  150 calories = Stand for 1:30 hours

Chef Boyardee Mini Ravioli  239 calories = 30 minutes of or 600 Pushups

Lean Cuisine spaghetti & Meatballs  299 calories = 2 hours of Washing Dishes

Twix Bar 284 calories = 1 hour of Stretching

Big Mac Meal  1350 calories = 2 hours of Martial Arts

Starbuck Mocha Frappaccino  500 Calories = Walk 5 miles or Shop for 4 hours

Carls Junior double 6$ burger  1520 calories = 3 hours of Soccer (non-competitive)

Carls Junior Fries 470 Calories = 4 hours of Studying

Carls Junior Shake 610 Calories  =  2 hours of Situps (3600 situps)

Total Carls Junior Meal : 2600 calories = 7 hrs of wood chopping (4200 pieces of wood)

Chips & Salsa: 250 & 72 = 322 calories = 1 hr Coaching Sports & 1 hr on the Phone

Fish tacos: 400 calories  =  One 30 minute Class Workout  (Full Effort)

On the Border Fish tacos: 2100 calories =  One Month of 30 minute classes (6 classes)

Outback Steakhouse Aussie Cheese Fries 2900 Calories = 8 hours of Hiking

Chilli’s awesome blossom: 2710 calories  = 10 hours of Frisbee

Chilli’s brownie sundae: 1290 cal  =  2 hours of Hockey

Chilli’s Texas Cheese Fries: 2120 calories  =  30 hours of sleeping ( 4-5 days)

Chilli’s Ribs: 2170 Calories = 21 hours of making out

Total Chilli’s meal: 8612 calories =  2.5 Marathons

SGO Fitness

5 TOP Exercises you MUST DO!

There are 5 MUST HAVE components to all of our workout designs.  Those 5 things include a “Push,” a “Pull,” a Squat, a Lunge, and a Core exercise.  Here are the 5 most important exercises that you can do daily at home to keep you fit for life!

1)      Squats:  There is no way around it, to keep your butt & legs strong and sexy, (and help you to avoid injury,) you have to squat!  Knowing how to squat with proper form can be challenging at first, but will come naturally with practice.  Well performed squats will help you avoid injuries that occur from picking heavy things up in life, (such as small kids, boxes, water jugs, etc.).

2)      Lunges:  Oh here we go…I can already hear the whining.  YES, you need to perform lunges regularly!  Again, for strong, sexy legs & butt, (and to help you avoid injuries,) this is a must.  Hey, you want the tight tooshie, so shut up and do it!  For best results, incorporate a variety of lunges in your workout; (i.e. forward, side, reverse, diagonal).

3)      Push Ups:  There’s a reason why this age-old exercise is still around…IT WORKS!  This exercise keeps your chest & triceps strong, while activating the core during stabilization.  What a killer exercise!

4)      Rows or Pull Up’s:  Want strong arms, upper back, and sexy biceps?  Then don’t skip this exercise!  Pull Up’s are most effective, but very tough for most of us.  If they are too difficult for you, try starting with some Rows first.  You will need a resistance band or some freeweights for Rows, (or try Lat Pull-Down’s if you have access to a machine.) 

5)      Planks:  We’ve heard it a thousand times…”How do I get a flat, sexy stomach?”  Well this exercise is the answer!  Not only does it activate the Transverse Abdominus, pulling everything inward for a flat tummy, but it strengthens the lower back too!  Post-Natal and people who have previously had injuries to the low back should make extra efforts to practice this exercise regularly.

9 Inspirational Tips to Keep Your New Years Resolutions

Well…It’s Jan 18^th!  We are fast approaching February.  And how are you doing with your New Year’s Resolutions?  Most likely many of you are just now starting to face the music.  It’s getting tough right?!  Well DON’T GIVE UP!  Here’s 9 Great Inspirational Tips to keep you on track:

 

1)      Set Realistic Fitness Goals: This is such an important tip.  It can be very overwhelming, and people are more likely to fall off the wagon, if they’ve set unrealistic large goals.  This doesn’t mean you can’t eventually accomplish a large goal.  But you should think about setting your goal plan to a smaller scale.  For instance, make reasonable small goals that will lead up to your main goal, (such as lose 5 pounds in 4 weeks, or finish a 5K in a month, etc.)  Please, consult your Trainers if you need some help setting some realistic goals.  That is what we are here for!

2)      Get Pumped:  Always go back to your original goal and keep that in focus.  Try to remember that where you will be in 6 months has everything to do with what you are doing now!

3)      Get Inspired by Others Success Stories:  Look to your fellow Bootcampers.  Watch weight loss shows like “The Biggest Loser.”  Or check out some Fitness Magazine articles.

4)      Reward Yourself:  How do you reward yourself without giving in to your previous vices, or throwing your healthy diet out the window?   It’s called MASSAGE!  It not only feels amazing, but is recommended for better performance and injury prevention!  Schedule one once a month, if you can or, if massages aren’t your thing, maybe another form of rewarding yourself might drive you such as a movie night out, or get yourself a new book, or maybe go to the next tip: number 5!

5)      Buy New Workout Gear: This gets me every time!  Once I buy a pair of kicks, I can’t wait to lace em’ up and take them for a few test drives!

6)      Find a workout buddy:  You are more likely to show up for your Saturday workout if your Bestie is expecting to sweat with you.  You are also more likely to stick to a program when you exercise with a friend!

7)      Try a New Physical Activity: Open your mind and don’t be afraid of the unknown.  You may discover new things that bring you joy!  Go hiking, take a dance class, go for a bike ride.  You may love it!

8)      Sign Up for a Race:  Registering for a 5K Run, Sprint Triathalon, or Obstacle Course Race is a great motivator.  Not only are we all inherently competitive, but it gives us a deadline to work towards.  The proceeds benefit a good cause, and they are super FUN!

9)      Get your Mind Right & Lose the Excuses: We have all heard the saying, “misery loves company.”  If you are a “Debbie Downer” you are only hurting yourself, keeping yourself from achieving your goals and reaching your full potential.  Eliminate all of those negative thoughts and replace them with positive ones.  Positive Energy is a must for success!

REMEMBER…You can accomplish anything with the right attitude, hard work, & dedication.  Your friends at SGO Fitness are here to support you every step of the way!

Have a great rest of your week everyone!

Dedicated to your success,

 

Sarah Gogarty,  ACE-CPT

Founder

SGO Fitness

Turkey Toss Workout

SGO Fitness Turkey Toss!!

Thanksgiving is a time of large meals, turkey and family gatherings. We decided to help keep our bootcampers on track this year by holding our inaugural “Turkey Toss” bootcamp Thanksgiving morning. Bootcampers were challenged to a 3 circuit workout with the added bonus of tossing one of our 15-20 lbs “Turkeys” as far as they could. The winners won some fabulous prizes and we all had a great time earning our Thanksgiving meals!

Check out the video below for a glimpse of the action!

http://youtu.be/bCI6mCLkZw4

Dedicated to your success,

Sean & Sarah Gogarty ACE-CPT

SGO Fitness

Top 5 Reason to Join a Bootcamp!!

SGO Fitness

Reason #5: They’re Affordable

If you were to go to the gym and pay a personal trainer to plan your workout every day it would cost you at least $50-$70 a session. Bootcamp memberships usually run around $100-150 for a month of classes. That’s like getting a trainer’s expertise for $13.00 a session! Big Box gyms would go bankrupt if they offered you those prices!

Reason #4: They’re Functional

For years people trained in a very simple and functional way. They stood up, picked heavy stuff up and put it over their heads. Then all of a sudden someone invented a machine where you sat down and moved one muscle at a time and the gym as we know it today was born. Bootcamp programs use the environment around them as their equipment. This means you train using movements you’d do in everyday life, making you a more efficient and functional human being.

Reason # 3: They make you look good naked

You’ll accomplish more in 1 hour during bootcamp than 3 hours at the gym. Bootcamp programs are designed to give you the biggest workout in the shortest amount of time. You show up and the trainer whips your butt! By using bodyweight, high repetition workouts and equipment such as medicine balls, resistance bands, and agility ladders, the trainer is able to help you build strong lean muscles rather than huge muscles. You’ll look more like a lean and sexy athlete, rather than a hulking Arnold.

Reason #2: Team Work!

Working out with a motivated group of people feels so good! From the time we were little kids we’ve done things in groups. From swimming lessons to learning CPR we learn and work in teams. So why should you work out alone? Nothing feels better than pushing yourself to succeed and having the person next to you cheer you on. You’ll build friendships as well as muscles.

Reason #1: They’re FUN!!

The simple question is: “When was the last time you went to the gym and laughed during your workout?” I guarantee during your first bootcamp, you will work hard, sweat like crazy, but most of all you will have one of the best times of your life! Remember how fun it was as a kid to run around and play? Get ready because its playtime. Get out there and join your local bootcamp!!

SGO Fitness

Thank You

Sarah, Evan and I are enjoying a lovely and cozy Thanksgiving day together after a very successful “Turkey Toss” bootcamp and I wanted to
wish everyone Happy Thanksgiving.

Not a day goes by that I’m not appreciative of the ‘job’ that I have and one of the main reasons for that is you.

I get to work in a great profession and help some incredible people with incredible goals (like you)create the types of lives that they want…

…and I love it.

So Thank You for being part of the SGO Fitness Family and enjoy the Holiday!

Dedicated to Your Success,

Sean Gogarty,  ACE-CPT 

 www.sgofitness.com

6 RULES FOR WEIGHT LOSS & EATING

6 RULES FOR WEIGHT LOSS & EATING

Here is a simple list of rules to live by when it comes to healthy eating. If you stick to these practices and pay attention to what fuels you, you’ll be in great shape!

1.       NEVER SKIP BREAKFAST!

Breakfast is your most important meal of the day! (I know you’ve heard that before)

Here’s a question for you: If I asked you to fast for 8 hours starting at 10am tomorrow would you be hungry for dinner at 6pm? Of course! Your body would be begging you for fuel! So why do we skip breakfast when we haven’t eaten since the night before? Fuel you morning right and the rest of your day will be a lot more enjoyable.

 

2.       SNACKS WITH A PURPOSE

Snacking for fuel is important and positive. Snacking because of cravings and boredom makes you fat. Plan out your snacks in advance and look forward to them (healthy snacks like apples and a handful of nuts) rather than wander the halls for a vending machine and empty calories.

3.       PORTION CONTROL

Since 1977, hamburgers have increased by 97 calories, French fries by 68 calories, and Mexican foods by 133 calories, according to analysis of the Nationwide Food Consumption Survey. Buy smaller plates and bowls and pay attention to what the waiter puts down in front of you. Eating everything on your plate was important when you were a growing child. Now you’re an adult growing isn’t helping.

4.       WATER

Americans consume more calories from beverages than any other source. Stick to water as your beverage of choice for 30 dayS. Only water! See the difference. You’ll lose weight, perform better and look better overall. Want it to taste better? Throw a slice of lemon in there. (Or rock out at bootcamp. It’ll taste like the Nectar of the Gods after an hour of exercise!)

 

5.       WHOLE FOODS

My simple rule is “If it comes in a box, can or wrapper, the ingredients are crapper”…well not the best rhyme but true . Try to eat as much unprocessed food as possible. The more ingredients the worse it is for you. Another tip: Shop the edges of the grocery store, not the aisles. Do that alone and you’ll save yourself a lot of calories and added salt.

 

6.       SIT AT THE TABLE

The simplest and best thing you can do for you and your family. Set the table and enjoy a meal together. Even keeping it a family ritual just once a week gives you the opportunity to point out what is and isn’t healthy at the dinner table. If you’re single, set the table and focus on the food in front of you. If you concentrate on the experience of a healthy meal you’ll make healthy choices while your eating.

Dedicated to your success,

Sean Gogarty

SGO Fitness