A San Diego Valentines Love Story: Pita and Marco

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Proof that changing your life for the better can lead to love………………

Pita’s life took a big turn in 2011. After a visit to the doctors she realized her health had to take priority and she invested in joining an exercise group, SGO Fitness in San Diego. She says, “One can feel “good” and accepting of your weight issues but when you are told that your actions are putting your life in danger, you see the numbers and something just clicks and you have to take action. I’ve struggled my entire life with weight, finding a caring, supportive, strong, fun, accountable group like SGO Fitness made a big difference in my journey to a healthier me.”

By October 2011 she had lost 45lb bringing her life to a healthier point.  With her new confident outlook on life a couple of her Bootcamp friends encouraged her to sign up on match.com and on her first date she found the love of her life Marco.

Little did Pita and Marco know their lives had been destined to be together. When they were toddlers they lived in houses facing each other in Tijuana. On their firsts date which lasted 5 hours they knew they had found someone they wanted to get to know better.  Pita found a man that shared her love for old cars.  On their first date Marco took Pita to Balboa Park’s Automotive Museum, she fell in love with his passion for cars and the way he treated her from day one.  After 9 months of dating Marco asked Pita to be his wife, share her life with him and be his girlfriend forever.  On Sept 29, 2012 Pita and Marco became husband and wife and they are counting on a happily ever after story.., till death do us part….

 

Top 7 Tips for Weight Loss Success and Long Term Wellness

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Top 7 Tips for Weight Loss Success and Long Term Wellness

by Sarah Gogarty ACE-CPT

 

1.       Focus on Behavior changes.

Why do exercise programs and nutrition plans fail? Usually because the person doing them doesn’t follow through with the major life and behavior changes involved. It’s not as simple as “Eat X number of calories per day.”  What we put in our mouths and how much we exercise is linked to the way we behave & think. But when we can change the behavior, the success rate can be monumental.

Here’s an example – Let’s say you’re the person who always snacks in front of the TV. Well reduce or eliminate watching TV and you eliminate the behavior. Or you could try to change that habit by adding a positive behavior such as getting up and doing an exercise during the commercial breaks.

2.       Establish a Support Group.

Remember that feeling? The Peer Pressure you experienced in school? Well believe it or not, social pressures and the urge to feel accepted does not go away post teen years! When you surround yourself with people making poor life decisions, you are more likely to participate in those poor choices too. Get involved or surround yourself with people who have like-minded goals, or participate in healthy social activities. Join a fitness community or weight loss group to get you started!

3.       Make your Fitness FUN.

Why the heck do they call it a “Workout?” Does it have to be such hard “WORK” for it to count as decent exercise?  The answer is NO! As long as you’re bringing up that heart rate and working up a little sweat, then you are exercising. If everything inside you screams THIS SUCKS! – even after exercising – then find a different activity to do that you actually like! There are so many different ways to exercise-from traditional training to group fitness, sports and rec, to dancing the night away. Chances are you plan to spend a lot of your time doing these to reach your goals, so make sure you enjoy it! Life is too short to torture yourself.

4.       Eat Intuitively.

Food journaling has been a proven way to successfully achieve weight loss. But if that’s just not for you – that’s ok! You can still be successful! As long as you are MINDFULLY EATING, then you’re probably eating well enough. This essentially means to THINK about WHAT you are putting into your mouth. Eating intuitively means not to eat in front of the TV, or in the car. Paying attention to portions and balance your plate with lean protein, healthy carbs & fats; or, planning your meal and snacks ahead. Keep in mind that being prepared in advance with healthy options will significantly aid in your nutritional success.

5.       Live Upright.

It’s simple. The more you are on your feet, the more calories you burn. Finding small ways to get on your feet more throughout your day really adds up over the course of a week. In fact, we sit so much as Americans that they’ve given the hazardous practice a medical term. They call it “sitting disease,” and most people who work desk jobs are at risk. “A desk-bound man or woman takes only 5,000 to 6,000 steps a day. That compares with about 18,000 steps a day for the average man and 14,000 for a woman…” Try adding more upright activity in your day to avoid “sitting disease.” For example, get up from your desk every 20 minutes. Park further away from the building and walk. Walk to the local market for milk. Take the stairs, etc. http://usatoday30.usatoday.com/news/health/weightloss/2009-01-21-fidget-activity_N.htm

6.       Think Well – Be Kind to Yourself.

Our emotions generate hormonal responses that play significant roles in what we do. Therefore it is SO important to get your mind “thinking well.” This is arguably an even more important step than the rest. Without the right mindset, we can’t implement behavior changes and thus achieve goals. Must try tips on how to reach emotional wellness include practicing meditation, using affirmations, visualization tactics, implementing unconditional “Self-Love,” and eliminating personal “FEAR,”  or “False Evidence Appearing Real.” ~Gabrielle Bernstein, page 16. “May Cause Miracles.”

7.       Give Back!

When it comes to staying positive, staying the course in weight loss, and generating emotional wellness, giving back is a major player. As per Huffington Post article written by Betty Ann Heggie, “Giving detaches us from our obsessive thinking about ourselves. It breaks down loneliness by creating a human connection. Giving and happiness feed one another — both are intertwined. Giving to others is a gift to yourself.” Try adding a little Gratitude and Charity to your schedule for a wellness boost! http://www.huffingtonpost.ca/betty-ann-heggie/positive-effects-of-giving_b_4418893.html

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