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

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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

Health, Family, Job

SGO Fitness

When we first decided to start our own fitness company, I had a heartfelt conversation with my mother as to whether it was a good idea for us to strike out on our own. Was it smart to leave secure jobs with guaranteed salaries to follow our passion for fitness and make a name for ourselves? I knew a career in fitness would keep us in great health and give us more time with family and our young son, but could we really trade a comfortable paycheck for the uncertainty of entrepreneurship?

Her words were short and to the point. “Remember these three things: Health, Family, and Job.”

 These three things are the most important simple factors to consider in your life but they need to be ranked in the order I said: Health, Family, and then Job.

Now I’m going address them in reverse:

#3 Job: Yes you need a job. Unless you have earned enough money in life in order to retire in comfort now, you will be working in some form or other for a good portion of your life. It’s important to try and find a job that is fulfilling but above all it needs to put food on the table.

#2 Family: These are the people who stand by you through thick and thin. They are your support, your comfort and your happiness. These are the people in your life you would do anything for and they the same for you.

#1 Health: The most important part of your life you need to pay attention to. Everything else falls by the sidelines. If you are unhealthy you will not be able to care for your Family. If you are unhealthy you can’t do the Job that puts food on the table. Sadly this is always the first thing we neglect when times get tough. Taking time for ourselves and our own physical and mental health always seems selfish when we think of what we need to do the address #2 & #3.

TAKE CARE OF YOURSELF!!

Take the time to help yourself. Eat healthy meals, cook for yourself, exercise, go for walks, and enjoy the company of others rather than the company of TV. Go to the Doctor, Dentist, Chiropractor, or Acupuncturist. Get a massage. Try Shopping locally, Eating locally, Socializing Locally. Join a club, join a team, and build a community. Do the things you love and meet the people who love what you do. Make the most of this life. It’s yours. Don’t waste it.

Take care of your health and Family and Finance will follow.

Dedicated to your success,

Sean Gogarty

SGO Fitness