9 Inspirational Tips to Keep Your New Years Resolutions

Well…It’s Jan 18th!  We are fast approaching February.  And how are you doing with your New Year’s Resolutions?  Most likely many of you are just now starting to face the music.  It’s getting tough right?!  Well DON’T GIVE UP!  Here’s 9 Great Inspirational Tips to keep you on track:

 

1)      Set Realistic Fitness Goals: This is such an important tip.  It can be very overwhelming, and people are more likely to fall off the wagon, if they’ve set unrealistic large goals.  This doesn’t mean you can’t eventually accomplish a large goal.  But you should think about setting your goal plan to a smaller scale.  For instance, make reasonable small goals that will lead up to your main goal, (such as lose 5 pounds in 4 weeks, or finish a 5K in a month, etc.)  Please, consult your Trainers if you need some help setting some realistic goals.  That is what we are here for!

2)      Get Pumped:  Always go back to your original goal and keep that in focus.  Try to remember that where you will be in 6 months has everything to do with what you are doing now!

3)      Get Inspired by Others Success Stories:  Look to your fellow Bootcampers.  Watch weight loss shows like “The Biggest Loser.”  Or check out some Fitness Magazine articles.

4)      Reward Yourself:  How do you reward yourself without giving in to your previous vices, or throwing your healthy diet out the window?   It’s called MASSAGE!  It not only feels amazing, but is recommended for better performance and injury prevention!  Schedule one once a month, if you can or, if massages aren’t your thing, maybe another form of rewarding yourself might drive you such as a movie night out, or get yourself a new book, or maybe go to the next tip: number 5!

5)      Buy New Workout Gear: This gets me every time!  Once I buy a pair of kicks, I can’t wait to lace em’ up and take them for a few test drives!

6)      Find a workout buddy:  You are more likely to show up for your Saturday workout if your Bestie is expecting to sweat with you.  You are also more likely to stick to a program when you exercise with a friend!

7)      Try a New Physical Activity: Open your mind and don’t be afraid of the unknown.  You may discover new things that bring you joy!  Go hiking, take a dance class, go for a bike ride.  You may love it!

8)      Sign Up for a Race:  Registering for a 5K Run, Sprint Triathalon, or Obstacle Course Race is a great motivator.  Not only are we all inherently competitive, but it gives us a deadline to work towards.  The proceeds benefit a good cause, and they are super FUN!

9)      Get your Mind Right & Lose the Excuses: We have all heard the saying, “misery loves company.”  If you are a “Debbie Downer” you are only hurting yourself, keeping yourself from achieving your goals and reaching your full potential.  Eliminate all of those negative thoughts and replace them with positive ones.  Positive Energy is a must for success!

REMEMBER…You can accomplish anything with the right attitude, hard work, & dedication.  Your friends at SGO Fitness are here to support you every step of the way!

Have a great rest of your week everyone!

Dedicated to your success,

 

Sarah Gogarty,  ACE-CPT

Founder

SGO Fitness

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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

Being Better

I have a confession to make. Sometimes I don’t do what’s best for me. Last night I stayed up way to late watching a show I didn’t really need to watch. Why? I didn’t ask myself a simple question.
WILL THIS MAKE ME BETTER?
If I’d asked myself “Will watching this show really help me be better?” I would have realized a good night’s sleep is better for me.
It’s a simple rule but the hardest one to follow when what we want and what we really need come into conflict.
Our task is simple. Ask this question to yourself as often as you can. Apply it to your work, diet, exercise and relaxation time. Will it make you better?
Start today. It will make you better!