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

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

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

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!

Image

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

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