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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5 Tips for a Lean and Long CORE

The “CORE” isn’t one muscle. Its several abdominal muscles all working together to keep your spine supported as it carries the weight of your upper body around on your legs. Please keep in mind that the 6-packs you see in magazines are not the norm in everyday life. That does not mean to says they are not attainable but the models you see in those publications often go through a regime of diet and fasting prior to a shoot to get that ripped look. (Not to mention the aid of Photoshop)

So what can you do to look your best in your shirt pulled up selfie in the mirror? LOL!

1) Get to Work: Find a workout program that challenges you and you can stick to. All the sit-ups and crunches in the world aren’t going to get you that long lean look if you aren’t regularly burning fat and calories. Remember to find an activity you enjoy  that you can do long enough, hard enough, and often enough to see results!

2) Balance: There are five main movements of the “CORE”, Stabilizing, Flexion, Rotation Right, Rotation Left, and Extension. You need to train in all these areas to have balance and strength.  Here are some basics:

3) Get off the Floor!: Training the “CORE” doesn’t always mean crunches. Here are some amazing exercises that are fun, challenging, and engage those tummy muscles!

4) Avoid Alcohol and Processed Foods!!: Nothing destroys that lean long look than the bloating effects of alcohol and the Munchies! Drink plenty of water and avoid the bad stuff when you can. Simple.

5) STRETCH!!!: Devote 10 minutes a day to your stretching. Not only is it an extra calorie burn, it will relax you, prepare you for your next workout, and give you a moment to acknowledge all the work you’ve done so far.

Dedicated to your success,

Sean Gogarty

SGO Fitness

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

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.

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

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