2190 Rep Workout!

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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

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

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

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

Top 5 Reason to Join a Bootcamp!!

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Reason #5: They’re Affordable

If you were to go to the gym and pay a personal trainer to plan your workout every day it would cost you at least $50-$70 a session. Bootcamp memberships usually run around $100-150 for a month of classes. That’s like getting a trainer’s expertise for $13.00 a session! Big Box gyms would go bankrupt if they offered you those prices!

Reason #4: They’re Functional

For years people trained in a very simple and functional way. They stood up, picked heavy stuff up and put it over their heads. Then all of a sudden someone invented a machine where you sat down and moved one muscle at a time and the gym as we know it today was born. Bootcamp programs use the environment around them as their equipment. This means you train using movements you’d do in everyday life, making you a more efficient and functional human being.

Reason # 3: They make you look good naked

You’ll accomplish more in 1 hour during bootcamp than 3 hours at the gym. Bootcamp programs are designed to give you the biggest workout in the shortest amount of time. You show up and the trainer whips your butt! By using bodyweight, high repetition workouts and equipment such as medicine balls, resistance bands, and agility ladders, the trainer is able to help you build strong lean muscles rather than huge muscles. You’ll look more like a lean and sexy athlete, rather than a hulking Arnold.

Reason #2: Team Work!

Working out with a motivated group of people feels so good! From the time we were little kids we’ve done things in groups. From swimming lessons to learning CPR we learn and work in teams. So why should you work out alone? Nothing feels better than pushing yourself to succeed and having the person next to you cheer you on. You’ll build friendships as well as muscles.

Reason #1: They’re FUN!!

The simple question is: “When was the last time you went to the gym and laughed during your workout?” I guarantee during your first bootcamp, you will work hard, sweat like crazy, but most of all you will have one of the best times of your life! Remember how fun it was as a kid to run around and play? Get ready because its playtime. Get out there and join your local bootcamp!!

SGO Fitness

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

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