2190 Rep Workout!

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2190 Rep Workout!

To celebrate our client Bobette Michele Irby comittment to sobriety we created a workout for everyday of her journey (2190 days)

Here is the run down of what you can do to celebrate this amazing achievement with her:

6 x 365 reps
• 100 x Jump Ropes
• 50 x Mountain Climbers
• 50 x Bicycle Crunches
• 25 x Squats
• 25 x Pushups
• 20 x Up & Down elbow Planks
• 20 x Rows (Bell)
• 20 x Slams (Bag, Ball, or Rope)
• 10 x Jumping Jacks
• 10 x Back Extensions
• 5 x Burpees
• 30 Yard Sprint

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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

What is realistic for me to expect for weight loss?

SGO Fitness

What is realistic for me to expect for weight loss?

This is the best question you can ask your trainer! There are too many quick fix unreliable weight loss fads out there for you to fall victim to!  Today’s post is part of one of my responses to a recent client request. Here are some simple tips to get you moving in the right direction.

 The simplest answer is: If you focus on healthy eating, increasing your daily activity and rock your workouts and cardio, a loss of 1-2 lbs a week is realistic and healthy to strive for. For almost everyone who has weight loss goals this should be your first step.

 After taking some time off from his weight loss journey one of our bootcampers returned with a new fire in his belly and a need to achieve. While away he’d lost 3 pounds which was good! But he’d increased his fat % by 1.5%. That meant he’d gained fat even though he’d lost weight. Not a healthy thing to see. At 235 lbs and 28.7% body fat he wanted to do better.

How can we achieve results?

As you can see by the calculations below our first goal should be to get you into acceptable fat% levels (18-25%). As you lose fat and increase muscle you’ll see these numbers change and our goal weight change as well. But 11lbs for now is an achievable goal for a month of solid work. 

 Weight 235 lbs / Fat% 28.7% / Total Fat 67.5 lbs / Lean Weight 167.5 lbs /

Activity Factor 1.2 / RMR 2015 Calories / TDEE 2418 Calories

Desired:  Fat% 25% /  Body Weight 223.4 lbs

Weight Loss needed: 11.5 lbs

What do these numbers mean?

Activity Factor is a point system based on how active you are in daily life. A sedentary lifestyle (little to no exercise) puts you at a 1.2 activity factor.

RMR (Resting Metabolic Rate) is the amount of calories you burn just being you (Lie in your bed all day and do nothing and you will burn this)

TDEE (Total Daily Energy Expenditure) is the amount of calories you’ll burn on an average day.

What do we do to succeed?

Eating:

  1. Eat every meal. No skipping breakfast, lunch or dinner! And small healthy snacks in between.  (sounds funny but eat more to lose more!)
  2. Pay attention to Calories. At your current weight you’re burning 2015 calories a day just being you. If you can keep your calories at 2000 calories you’ll be building a deficit of aprox. 500 a day. (3500 calories equals a pound of fat. that’s a pound lost over a week just on diet alone)
  3. Skip the white stuff. (Sugar, bread, pasta, grains & Dairy) This will be the hardest part of your nutrition journey. Sarah and I both focused on a diet low in processed carbs and dairy and saw significant results. If you’d like some coaching on what you’ll need to do to accomplish this let me know. The Paleo Solution and Primal Blueprint are great resources to give you some alternatives.
  4. Water. Drink it rather than anything else. You’ll save on calories and keep your body primed for exercise.
  5. 3 Day Food Journal: Be as honest with yourself as possible and write down everything you eat for 3 days. It’s an eye opener to where you’re calories are going and where you can improve. I’ve added a link for an example of a basic day diary for you: Food Diary Link

 Exercise:

  1. SGO Fitness Bootcamp: Rock it twice a week and give me all you’ve got. We’ll take care of the program. You take care of the sweat.
  2. Cardio: Get moving. I know you’ve already got some other classes going. But, make a goal of accomplishing at least 10 minutes of cardio for every meal of the day. (10 minute fast pace walk will get you nearly 100 calories no problem. That’s 300 calories a day!!)
  3. Activity: Always ask, will this make me better? Every chance you get choose the better  path. Park further from work and walk. Take the stairs always. Stand at your desk every ½ hour for 10 minutes. Wash the dishes rather than use the dishwasher. Play music and dance rather than sit and watch TV. Everything you do that makes you move will get you to your goal.

Recovery:

  1. SLEEP!!  8 hours. No arguments. Be Better.
  2. Stretch: You’ll be sore after bootcamps. Get stretching. Do the stretches we do after class every day. If you’re feeling like you need extra work done call me and we can set you up with a foam roller and rolling program.
  3. Professional Help: As a SGO Fitness client you get 50% off your first visit with our support team for Chiro & Rehab, Massage,  and Acupuncture . Take advantage of their services and expertise. I do.

 Goal Setting:

                This is most important of all. We have a weight and fat % goal set. But this isn’t going to do us any good if you don’t have an action oriented goal set to help you achieve it. So here is what I want you to do. Find something you want to accomplish in a month’s time. Something physical and measurable. (An easy one would be complete a 5k in you r best ever time but you choose) Once you have that goal, fill me in and we’ll build you a program to achieve it. By training your body to succeed at a physical challenge you’ll attack your weight loss goal as a byproduct. You win both ways!!

 

Choose a goal that is Specific, Measureable, Action Oriented, Realistic, Time Sensitive.

 

See it: Know what you need to do to be better.

Grab it: Take steps to plan your success.

Own it!: Tell people about it and make yourself accountable for your actions and success.

Dedicated to your success,

Sean Gogarty,  ACE-CPT 

Founder

SGO Fitness

Find your Everest

While training to summit Mount Everest, Alan Hobson developed a mantra. With every step he took he said “CAN…WILL. I CAN climb Everest. I WILL climb Everest”…over and over. Three Years after he succeeded he was diagnosed with cancer. His Mantra never changed with every day of an intense chemo treatment “CAN…WILL, I CAN get better. I WILL get better.”… He beat Cancer.

Find your Everest. Take your first step, then another and another. It may seem like you aren’t getting anywhere but keep taking those little steps. “SMALL STEPS LEAD TO GREAT ACCOMPLISHMENTS”

Choose something to strive for and take it one step at a time.

Be Better. SGO Fitness.

Focus on the present

Written 3 months ago….
In the 9 months my son has been on this earth I’ve learned a lot.
Yes, I’ve learned how to change diapers, and expect to have his little hands grab everything that may be dangerous before grabbing his toys.
The greatest thing of all has been to rediscover WONDER. To see my little man mesmerized by his hands, the feel of a leaf on a tree, or the taste of blueberries! We need to capture that energy in what we do as adults. Get in touch with our senses, really taste our meals and feel our workouts.
When I first decided to follow my career in fitness I promised myself that I would always have fun. What I meant was I wanted to capture the essence of what we all had when we were kids. We didn’t go to the gym and sit lifting weights! We got outside, we ran around, we threw things in the air, WE WERE AWESOME!!
When you come to bootcamp or a training session this week, try and listen to your body and what’s going on around you. Experience your workout, feel every muscle working to get you to your goals, taste how amazing water is when you’ve earned it, and feel how satisfying a healthy meal is to the body as you recover. SMILE! Give each other a high five! PUSH PUSH PUSH!!
Get back to having fun with your workouts! Play hard and your body will follow. I’ll be there every step of the way.

I’ve got a high five with your name on it!