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.

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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

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!