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 18th!  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


SGO Fitness