Commercial Break Workout!! Built so even TV cannot get in the way!

Commercial Break Workout!!  Built so even TV cannot get in the way!

Shows of a hour duration have 46 minutes of show and 14 minutes of commercials.  These  are broken into 2 minute commercial breaks. So you circuits are built to fit into the commercials or done all together! (Remember the goal is to do the whole workout. I’m just giving you a format that give you flexibility)

 

Equipment needed: You and Something Heavy ( A dumbell, gallon jug, or a small child perhaps)

Recommended Rounds: 4 to 8 rounds

 

Circuit #1 x 2 minutes!

30 seconds x Squat to Sit

30 seconds x Pushups

30 seconds x Knee touch Crunches

30 seconds x Cat to Cow Stretch

Rest

Circuit #2 x 2 minutes!

30 sec. x Full Body Get Ups (lie face down the stand up!)

30 sec. x Shoulder Press (lift weight above your head)

30 sec. x Hay Balers (lift weight across your body from floor to ceiling as if you we loading a truck.)

30 sec. x High Knee Steps

 Rest

Circuit #3 x 2 minutes!

30 sec. x Dead Lifts (Bend at the waist and lift the weight using your hips, back and legs)

30 sec. x Shoulder Raise & Hold ( hold the weight out in front of you at shoulder height)

30 sec. x Squat to Sit

30 sec. x Bent over Rows (bend at the waist and lift the weight to your chest and and down)

Rest

Circuit # 4 x 1-2 Minute!

60 sec. x Cardio Choice! (Shadow Boxing, Elliptical, running in place, dancing with the kids, etc.)

Great Job!!

Dedicated to your success,

Sean Gogarty, SGO Fitness

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The Key to Weight Loss Success from Samantha Hua

I cannot bear to hear another woman tell me she’s going to wait until she loses weight before she can travel, date, take a dance class…you fill in the blank.  What has our society done to us that we feel like we can’t live life until we look a certain way.

Don’t you understand that you’ve put on the weight because there’s not enough joy, pleasure, treat, and enjoyment in life.  Because those things have been lacking, we often gravitate towards a quick food treat.  But…it’s so temporary, then we have to keep going back for more.  You keep searching for more food in your pantry hoping to satisfying some crazy cravings that never subside. We are full of responsibilities that our balance is completely screwed and the body is crying out.  Weight gain is only a symptom and a biological response to the stressors you’ve accrued.

If you fall in this category, I’d say “go and do it.”  Whatever “IT” is that you can’t do because you’re waiting to lose the weight.  You’ll find that once you get started, you’ll build relationships, move your body, and love life so much that you no longer need to eat the junk to feel satisfied, attract positive people who will delight you, and end the neglect of your body.

I see it constantly!  The people who finally embrace finding more and more joy in their life and not feeding the “I must lose the weight” fire, are the ones who truly succeed.  As my boyfriend says about his child’s tantrum, “if there’s no audience, there’s no concert.”  Ignore your “need to lose weight” tantrum and you will be free to fit into your skinny jeans again with ease and with so much fun.  Stop the torture and your body will start responding.

Join me.  Cheers to living and to life!!!

Samantha Hua

For more support, contact:

http://www.HappyFoodHealth.com

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

Weight Loss, Peer Pressure and Holiday Pitfalls

With Memorial Day come to a close and the BBQ’s and long weekend celebrations coming to an end how did you do? Did you stick to your goals? Did you get your exercise in? Did you keep track of how you ate?

Holidays and parties are some of the hardest times to keep on track with your weight loss goals. Here’s a few reasons why:

1)  Unhealthy Food in large supply

2) Unhealthy Portion Size

3) Alcohol in large supply.

4) Social Pressure to be part of the party

5) People who don’t understand what you’re trying to do.

The first thing we need to address is if you fell off the wagon this weekend, get back on. You have not failed, it’s not all lost, and you haven’t destroyed everything you’ve worked for these past few weeks. A single weekend of bad choices won’t kill you. A lifetime of them will.

Second, how do we deal with these pressures and temptations? This past memorial day weekend Sarah and I visited the in-laws while participating in a 30 day Primal/Alcohol free challenge. It was tough at times to keep on track but we succeeded. Lets go through the above list and see how we can overcome some obstacles.

1) Unhealthy Food: Pack healthy food for yourself. For our challenge we had limitations on what we could eat so we packed up what we needed and brought it with us! Feel uncomfortable bringing your own thing? Bring enough to share and make it part of the weekends eats! You just might help someone else choose healthy too!

2) Unhealthy Portion Size: All those bowls of potato salad and other tempting dishes spread out before you! How to survive? Grab the smallest plate you can and stick with it. Being forced to go back to the table to get another serving will help you think twice. (Only have big paper plates? Rip it in half!)

3) Alcohol…..ooooh! A tough one. The majority of calories consumed on long weekends come from what’s in your glass. If you really feel uncomfortable when everyone around you has a beverage, substitute! Get a bottle of club soda and fill your glass with ice and some lime. The bubbles and taste will give you enough kick to keep you sated and keep your thirst in check and the act of having a drink in your hand will keep people from badgering you to have another.

4&5) Social Pressure: When people question why you’re not having a drink, helping yourself to the buffet, taking part in Dad’s famous bacon wrapped burger, or make remarks about the choices you’re making remember:

You are on a journey to improve yourself and your life. It is your journey and no one else’s. You make the rules and you pay the consequence when you break them.

If someone puts down your choices it is only because you are holding a mirror to their own shortcomings and bad decisions. When someone feels bad their natural reaction is to try and make you feel bad so they feel better.

We have to live like no one else now so We can live like no one else later.

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!

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