Food Trivia Answers

Here are some of the trivia answers from last nights Food Trivia Adventure Friday’s Dinner   out:
Mozzarella Sticks		1 Full football Game	760
Club Sandwich		Run for 1 hour	860
Sweet Potato Fries		wash the dishes for 2 hours	390
Brownie Obsession		< 2 hours of working out with SGO	1222
Glass of beer		2 hours of heavy petting	243
Total:			3475

Food	vs	Exercise & Activity	Calories
1 pound of Fat		Run a Marathon	3500
Big Mac Meal		Hike Cowles Mountain Twice	1000
Chilli’s Texas Cheese Fries		2 full NBA Basketball Games	1960
Chilli’s Cobb Salad		Chop 240 Pieces of Wood	430
Mixed Salad with Oil & Vinegar		8 minutes of “Quickie” Sex	47
8 oz T-bone Steak		1 hour of Cycling	402
11 Nacho Doritos		Waching Dishes 1 hour	150
Banana		Shopping at the Mall (22 minutes)	72
Starbucks   Venti Frappuccino (pumpkin spice)		1 30 minute Zumba Class	375
Home made mashed potatos		Run 2 Miles	237
Outback Garlic Mashed Potatos		25 Minutes of Bootcamp	305
Friday’s Dinner out:		4 1/2 NFL Football Games	3475

A Contract with Myself.

I _______, promise to make a commitment to my health & wellness…

 

I will LOVE myself.

I will acknowledge that I DESERVE this and that I am worth it.

I will beleive in myself.

I will not give up.

Even if I slip up, I promise to not beat myself up, but to get back on track.

I will be brave & bold.

I will try new things.

I will educate myself.

I will be dedicated to my goals.

I will trust the process and understand that it wont happen overnight.

I will feed my mind with positive thoughts.

I will feed my soul through positive actions.

I will not be jealous of others for acheiving their goals, (or for winning,) but instead be understudies to their success.

I will praise them for reaching them because I know they have faced their own struggles.

I will do it for MYSELF first.

I will do it for my family.

I will do it for my friends.

I will do it to inspire others and create a better world.

I will do it to LIVE a Long, Healthy, & Happy Life!

This is my Mission and my Mission starts right now!

Budgeting Weight Loss like a Lion on a Three Legged Stool

                I hope I’ve grabbed your attention with the title of this talk. When it comes to the subject of weight loss there are certain factors that always seem to come into play. Three I’d like to talk about today are Balance, Emotion, and Attitude.

Balance: To be successful in your weight loss journey you have to attack your goal with a balanced plan. Think of a three legged stool with each leg representing Diet, Exercise & Activity, and Attitude. If you’re missing any one of the three legs you will be in trouble. Make sure your plan of action covers all three.

Emotion: Let’s try and take emotion about our weight out of the conversation.  For the first two legs of the stool Diet and Exercise we constantly run into emotional responses and roadblocks to our goals. So I want you to try to envision your weight as a bank account.

If you owed 200,000 dollars what would you do to pay it back?  200 grand just doesn’t appear out of thin air. You have to save, work hard, and invest wisely. Consider your weight as that debt.

Healthy eating is putting money in the bank. Every small deposit, every healthy food option no matter how small helps to pay off the debt.

Exercise and Activity is you going to work. You wouldn’t expect someone to just come to your door everyday with a bag of cash would you. We nobody can do your work but you.

Educating yourself and having a plan and goal is investing wisely. The more knowledge you know about what goes into your body, what exercises work best for you, and where you want your life to go, the better you can plan for your future.

 

Attitude: I have an analogy for you. What makes the Lion the king of the jungle?

A lion isn’t the biggest animal in the world, he’s not the fastest, he’s not even the smartest. So what makes him king of the jungle? Attitude.

When a Lion and an Elephant meet. The elephant is by far the stronger and bigger creature and should surely crush the little lion. So the Lion should be scared right. What do you think goes through the Lions mind when he see an elephant?   LUNCH.

It is his attitude that makes him the King.

In the Human world our Lions are our Athletes. When you have a purpose and a goal to achieve, if you focus on being the best you can be at that one focus, all the other benefits such as weight loss, fitness and emotional happiness will fall into place.

 

Sum Up:

1)    Putting all of your efforts into one leg of the stool may keep you on top for a while but eventually you lose your balance.

2)    Take the emotion emotions out of the equation by changing the way you look at your numbers.

3)    Extreme versions of Diets may give you a quick boost in the beginning but if they are not supported by a healthy foundation you’re in trouble

Find the passion in your life that will improve with weight loss. When we focus on positive improvements on our lives we’re more successful.

Maryann Canepa …

Maryann Canepa Knapton is one of our success stories here at SGO Fitness. She is a hard worker and amazing mother of 3 beautiful children. Check out what she has to share:

 Summary of diet from 25 Oct 2010 to present = RESULT: 45-50 LBS LOST!!!

 Breakfast: Always 2-3 cups of reg black coffee  

1. ~ 4 days / week: Egg + one egg white, 3-4 slices of avocado, salsa  

2. Item #1 with a slice of WW br…ead or WW tortilla  

3. Egg + one egg white with cheese (sometimes black beans)  

4. 1-2 / week Oatmeal with a pinch of salt and a piece of fruit  

5. Occasional breakfast burrito from work cafe (healthy version): flour tortilla, scrambled eggs, green peppers, onions, and salsa (no cheese, potato, bacon) – ONLY AFTER MAJOR WORKOUT

 Snacks: 1. Fruit: apple, 2 oranges, 1 grapefruit, 1 pear  

2. ½ avocado with salt  

3. Carrots with or without hummus  

4. Nuts: cashews, almonds, pistachios (anywhere from ¼ cup to 1 cup). Keep under 200 calories  

5. Non fat/Low fat yogurt – Preferably Greek yogurt – way better for you.

6. Trail mix with choc and cranberries (1/4 cup) – this is a treat!

 

Lunch: Always with a diet coke  

1. 2-3 times / week: One can of tuna with romaine lettuce, chopped tomatoes, onions, pepperocini, and Italian dressing (i.e. olive oil + vinegar)  

2. Trader Joss WW&Corn tortilla with black beans and cheese + fruit  

3. WW bread with lean lunch meat (turkey or ham) + slice of cheese + mustard + snack item  

4. Occasionally fast food: 3 mini chicken tacos on corn tortillas (only chicken, guac, onions, and cilantro) very salty  

5. Dinner leftovers  

6. Occasional Greek salad from work café

 

Dinner:   1. 3-4 oz of Meat: Fish, Chicken, Lamb, Steak with either a-c  

a. Grill or steamed Veggies: broccoli, eggplant, zucchini, etc.

b. Trader Joes Sweet Potato Fries (handful portion)  

c.  Romaine salad with tomatoes, onions, avocado and Italian dressing (served with each meal)  

 2. ¾ cup of pasta with tomato sauce and a small salad – ONLY AFTER MAJOR WORKOUT

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