Weight Loss tip: Live you life, Not your Loss.

I cannot bear to hear another person tell me they are going to wait until they lose weight before they can travel, date, take a dance class…(do the things they love or want to try).  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!!!

For more support, contact me:  http://www.HappyFoodHealth.com   

For easy cooking tips and recipes:  http://www.healthy-cooking-videos.com

 Samantha Hua

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5 Fitness tips for Playing to help you get in shape!

As a personal trainer and fitness coach I’ve seen many clients approach exercise as a task to be endured rather than an activity to be enjoyed. This mindset leads to missed classes and sabotaged eating plans.

It doesn’t help that the two most popular words in the fitness industry are “Workout” and “Diet”. Who wants to do an activity that keeps telling you to go Work and Die? Wouldn’t you rather Play and Thrive?

So with this in mind let’s look at some tips to keep you motivated, happy and having fun this summer!

1) Play until the street lights come on!

When we were kids you’d play for as long as possible! You’d plead with Mom for 5 more minutes of play rather than go inside for dinner! Today, as adults we’d rather move less and never miss a meal!

 Find that enthusiasm again! Look for activities you love to do and work them into your summer plans. Garden, go for a beach cruise, play hide and seek with your kids. These all burn calories, but most importantly they all get you outside and enjoying the summer! You’d be surprised how fast the day goes when you’re having fun.

2) Learn from a kid.  Don’t be afraid to change the rules!

Ever watch children playing a game they’ve created? What happens when they don’t know what to do next? Do they give up and say “I’m no good so I won’t play anymore.” No! Give a child the space to play and they’ll come up with a new rule to any game!  

There are no rules in fitness, there are guidelines that have proven successful and techniques to keep you safe, but there are no one exercise that is the only answer. So don’t let yourself get stuck in a “workout” that’s work! Getting bored with a routine? Go do a Zumba Class for the day. Too hot to go for your regular jog? Go to the pool and try an Aquafit class! Mix it up!!

3) Drink from the Hose!

The sweetest drink I’ve ever tasted was water from my backyard hose after playing soccer with my friends one summer when I was ten. We were hot and sweaty and that cool clear water poured down our chins and all over our shirts as we gulped it down by the mouthful.

The summer brings with it all sorts of sugary drinks and rummy cocktails, and it’s fine to enjoy them once in a while. But, learn to love a tall cold glass of water again. Nothing beats it on a hot day and especially after a hard played game of exercise!

4) Never go anywhere without a ball.

What’s the first thing you think of when you see an adult or child carrying a ball? They’re going to go play something right? Keep a tennis ball in your trunk wherever you go. It is the most versatile piece of exercise equipment you’ll ever need. It can be an impromptu football, baseball or soccerball, a stress reliever when you squeeze it, a masseuse
when you roll on it, an instant dog tirer,  and an instant kid tirer too!

Here are a few games to try with one of your own:

Jog and Pass: Find a friend to jog with you and bounce the ball back and forth as you run. See how long it takes before you’re srinting after the ball giggling.

Wide Receiver: Switch between quarterback and receiver and call the play!

Hand Balance: Put the ball on the back of your hand and try to move around without dropping it. Challenge yourself!

Learn to Juggle!

5) Play with your Family

A Family that plays together, stays together. Not only will playing with your kids burn calories and help keep you moving, it build bonds, and give you a chance to connect with them.  You’ll also be giving your child a great opportunity to learn the skills they need to be active as they get older. Studies show that a child that grows up in a family where both parents are inactive are 88% more likely to become obese than those with active healthy parents. So be the parent they look up to to play!

 

Dedicate to your success,

Sean Gogarty

SGO Fitness

http://www.sgofitness.com

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

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

THE Perfect Diet!

Hello Blog!

Sorry its been so long since our last post. Life has been a little crazy in the SGO Household….but I’ll fill you in on that later.

Earlier this week I had the opportunity to meet and talk with Samantha Hua, founder of Happy Food.

Samantha is a Holistic Health Coach with a passion for her clients and their journey. She has been gracious enough to pass some of her wisdom on to you here at our SGO fitness blog. Check out what she has to say below!

THE Perfect Diet!

It does not exist. Let it go. Stop the search. Why, you ask? The reason is because our body is constantly changing and so is our lifestyle.  I learned that: “Each second, ten million red blood cells are born and die. The stomach lining completely regenerates in a week, a healthy liver in six weeks, and the skin surface in a month. Scientists postulate that 98 percent of all atoms in the body are replaced within a year, 100 percent within seven years.” The only constant we have is change.

We all have different body types.  In my office, we work towards finding the combination that’s best for that person at that time. The best thing to do is learn how to listen to your body.

So…where does this leave us? How do we get healthy and thin? First thing we have to do is get rid of barriers that get in the way of success and often lead us to make poor choices. The common barriers I see in my office are stress, imbalance, lack of boundaries, years of bad habit, over-worked, and most importantly—a lack of pleasure and enjoyment in life.  We don’t do enough to include joy and excitement in our DAILY life.

When we live our life full of joy and we learn how to feed our body what it needs, the weight drops off automatically. That’s my definition of a true, sustainable diet.  NOT calorie counting, point system, discipline, torture, or exercises you hate.

Get support and learn how you can become successful like the people here.

http://youtu.be/UG4do6iA-Lc

http://www.HappyFoodHealth.com

 

Weight Loss, an Olympic endeavour.

Olympian Weight Loss

As the London Olympics starts this week I’d like to take a moment to draw inspiration from our athletes and those from Olympics past.

I know for many of our clients at SGO Fitness it’s hard to picture yourself as an Olympian, hard to use the word athlete to describe you. But let me give you a little insight into why I believe, if you put in the effort, you are all Athletes.

The Olympics are every 4 years. (Every 2 if you participate in winter and summer! Ha!) Athletes who train for the Olympics get no salary, must sacrifice time and money, stick to strict dietary guidelines, pay attention to their weight and train hard nearly every day. They compete in minor events throughout the years but their sole purpose is to be good enough to compete in the Olympics. They only have a chance to compete every four years!

Notice is said compete, not win or medal. Simply to be able to go to the Olympics and be called an Olympian is what most athletes would give everything for. And they only have that chance once or twice in their careers before they lose their best chance.

How does this apply to you? If you are working hard to lose weight, serious life changing weight loss, then your goal is not just around the corner. Your “Olympics” are months or years away. You pay attention to your diet and sacrifice some of the things in life you love to achieve your goal. You train hard at the exercises that get you closer to your goal. You put in the time like all athletes do, and as long as you keep at it day after day you will get to “compete”

But here’s the tough part, there are going to be bumps in the road, there will be injuries, family emergencies, birthday parties with unhealthy food, people who don’t believe you’ll succeed because they don’t believe they can. All these obstacles are going to be placed in your path. But like a true Olympian, you will face them, you will overcome, and you will succeed. You are on the path to greatness. Keep your Olympic goal in sight and I promise you will have your chance to “compete”.

As a final note of inspiration I’d like to remember the story of British sprinter Derek Redmond.

In the 1992 Olympics, Derek was in good form for the 400 metre sprint and a favorite to medal in the games. He posted the fastest time of the first round, and went on to win his quarter-final. In the semi-final, Redmond started well, but with 250 metres to the finish, his hamstring snapped. He hobbled to a halt, and then fell to the ground in pain. Stretcher bearers made their way over to him, but Redmond decided he wanted to finish the race. He began to hobble along the track. He was soon joined on the track by his father, Jim Redmond, who barged past security and on to the track to get to his son. Jim and Derek completed the lap of the track together, with Derek leaning on his father’s shoulder for support. As they crossed the finish line, the crowd of 65,000 spectators rose to give Derek a standing ovation. “He and his father finished dead last, but he and his father finished.”

Always remember, as long as you show up, as long as you believe in your journey and know where you want to go, you are always an athlete if you finish what you start.

Good Luck….and finish.

Dedicated to your success,

Sean Gogarty

SGO Fitness

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.