Paleo Diet

SGO Fitness

The basic theory behind the Paleo diet is simple. For millions of years our ancestors survived on diet provided by a hunter-gatherer lifestyle which consisted mainly of meat, fish & foul, vegetables & fruits and nuts & seeds. With the introduction of the agriculture approx 12000 years ago that diet changed to include grains and dairy, which are believed to cause several autoimmune diseases and digestive distresses. By avoiding these and a few other foods you can expect to see a dramatic change in your health, performance and physique. For an in-depth explanation read The Paleo Solution.

What drew me to this diet, other than the amazing personal endorsement from my friend Kevin Dusi which you can read below, is that its all natural. There is nothing in this diet that you would not be recommended to eat by your own doctor or nutritionist. There’s no miracle potion you need to take, no supplement with additives you really have no knowledge of. Just wholesome great tasting food that you cook for yourself. I’ve always said for most food “If it comes in a box or a carton, its probable not that good for you.”

Before I began this 30 day Paleo Challenge experiment I’d been getting a lot of questions and also having a lot of conversations with people about the diet and their opinion of what it was all about. In order to get a personal take I decided to call my good friend Kevin Dusi, and avid Triathlete and soccer player. Kevin had been eating paleo for several months as a means to help with his training and I wanted to get his take on things. His answers were so informative and helpful I thought I’d post our conversation here:

 Hey Kevin, 

Minds answering a few questions? Not at all. 

Why did you decide to go paleo in the first place? I had hit a plateau. I was training 5-6 days a week, often twice a day, for my events. However, I was stuck at 210 pounds and still had a decent amount of ‘squish’ to my frame. My friend had the physique I was looking for and sent me some reading materials when I asked. 

How long have you been eating paleo? Starting Jan 1, 2011, essentially.

What physical changes have you experienced since you’ve been eating this way? Weight loss, illness, how you feel daily? In two months I went from 210 to 190 with no effort. On a general day, I have a lot more energy. I haven’t gotten anything worse than a headache in 2011 (knock on wood) and that is generally more of a result of eating something I know I shouldn’t. I suppose a great overall comment for ‘physical changes’ would be that you get to be much more in-tune with how your body reacts to what you put in it. Eat a carne asada burrito? Tasty as hell, but expect a headache and a “food coma” after. Eat right? Expect what I refer to as a “food high”. You seriously will get a rush of energy. It’s weird. 

What were the biggest hurdles you had to overcome to stick to it? At first: wheat headache. It sounds odd, but when people first kick gluten they will get to look forward to something similar to a caffeine headache. Your body is addicted, in a way. Now the hardest issue is travelling for work, as I prefer to prep my own food. On a normal week, I’d say prep time for what I want to eat is probably the biggest thing, but you get into a routine with that… and you really do start to look forward to feeling great and dreading how you feel if eat wrong. 

Have you “fallen off the wagon” on anything? What did you do about it? I fall off the wagon all the time. But each time you do, your body reacts and it’s enough of a lesson to get back into eating right. The beauty is that it is really easy to re-set. I’ll bounce from 190 to 193 any given week based on how “well” I’m doing. 

Now that you’ve been eating this way for a while are there any variations to the diet you’ve added or recommend? I’d say I eat more “primal” than “paleo”, but even that isn’t a very big distinction. http://www.marksdailyapple.com/whats-the-difference-between-primal-and-paleo/a paleo “purist” would shun dairy (I love me some cheese and butter), alcohol, etc. Primal allows for a little more flexibility. I think the main thing I’d recommend is to go at least a month completely committed to the paleo way of eating. No booze, no dairy, no gluten, etc. and see how you feel. If you go into it feet first, it will be night and day. After 3 or 4 days when I started I was sold, but went the full 30. After that, tinker around and reintroduce some stuff. Like dairy? Add it in. Note how your body reacts and use that as a guide.

Where do you shop for most of your meals? Any great places to go? I love farmers markets. Poway has a good one on Saturdays, Hillcrest has an amazing one on Sundays, and if you have clients on the coast I’ve been to the one in Solana Beach on Sunday afternoons and it’s decent. Fresh vegetables are amazing. For stores, I live right next to a Henry’s and that’s typically where I’ll go. For eating out, places like JSix downtown (pricey but worth it), Urbane Solace, and The Linkery are my three favorites, and they generally have stuff that’s Kevin-approved.  

What would be your recommendation for someone who’s thinking of trying to eat this way? What would you suggest to someone who’s never worked out, watched what they ate, or even heard of this type of diet until now? Do the homework and commit to 30 days.  By homework I mean either read everything you can online or get a book. I went the book route. Either Robb Wolf’s or Mark Sisson’s is a great place to start. Also, keep in mind that it’s NOT just a gluten-free diet. A lot of things are hitting the shelves at supermarkets with “gluten free” stamped all over them. That’s great, but there’s other stuff besides gluten that you want to avoid. It’s just the big one. That’s why reading up on it first is what I’d recommend, so you don’t shoot yourself in the foot over it. I’d hate to see someone do what they *think* is paleo only to fail because they didn’t know the full story. Also, it’s easier in groups. As far as someone that’s never worked out… I’d say diet is 80%, sleep is 10%, and working out is 10%. They can see a ton of improvement by doing nothing more than walking and getting some sun. Mark’s Primal Blueprint goes into a lot of detail on that. Robb’s book does to a lesser extent. FYI, when I lost my 20 pounds, I cut my working out to maybe 1/10 of what I had been doing. Now I work out when I want to, which is maybe twice a week for 30-40 minutes, similar I’d imagine to your boot-camp.

Thanks Kevin! That was awesome! I think you just wrote my blog post!

 I’ll be posting how we’ve been doing shortly. All I can say is that we’re feeling great, cooking more than every and loving learning new recipes we’ll share in a bit. Thanks for reading!

dedicated to your success,

Sean Gogarty

SGO Fitness

Advertisements

Reasons for Sean & Sarah’s 30 Day Diet Challenge

SGO FITNESS

Hello Everyone,

It feels like forever since we last posted for SGO fitness and there have been tons of subjects we’ve been wanting to cover!

So here’s the scoop, over the next several posts we’ll be covering a bunch of topics that have spurred Sarah and I to undertake a diet challenge of our own.

Over the past several months we’ve been working with a program called The Losers Club. This is a 12 week weight loss challenge where contestants have the opportunity to win a cash prize for the most weight lost. As the exclusive trainers for the group we’ve run into many questions and diets brought to our attention by contestants as they’ve explored their weight loss journey.

Sarah and I decided, after weeks of exploring some of their questions, to focus on two diet programs for ourselves. Sarah focused on a whole food diet avoiding meat and dairy protein. (see Forks over Knives for a quick summary) and I have focused my eating habits on the Paleo Solution, a diet eliminating dairy and grains otherwise known as “The Caveman Diet.”

We’ve been following these programs for 17 days now and we’ll post shortly about our findings and personal opinions. But I wanted to list a number of topics we’re going to cover over the next few days in addition to these two subjects. (Honestly, it’s an attempt to have you hold us accountable and not let work and bootcamps get in the way of us posting regularly)

Subjects on the block:

1         Paleo and everyday eating

2         Whole Food

3         Grocery Store Survival

4         Juice Fasts

5         Eating in the AM.

6         Pre and post workout meals! What do I eat?

7         Why did the scale go up after a good week?

8         Sarah and her Soy Protein Journey

9         Where we’re at after 14 days

So Keep you’re eyes open and your questions ready!

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

 

FISH OIL & FITNESS: How it could benefit you.

FISH OIL & FITNESS: How it could benefit you.

SGO Fitness – Sarah Gogarty

Several months ago my father was diagnosed with elevated blood pressure and high cholesterol.  My Dad is one of the fittest people I have ever known, so it was quite a surprise to hear!  None the less, people can be pre-disposed to developing certain health conditions, simply due to genetics.  I believe this is the case with my Dad.

To tackle the problem, my father made many changes in his eating habits.  For example, he switched from white rice to brown, started eating a serving of avocado per day, and avoided high fat foods containing cholesterol.  None of these changes seemed to make much difference.

Then about a month ago, he started taking Carson Fish Oil supplements, (a Norwegian Fish Oil that can be found at Henry’s.) Fish Oil has been claimed to help lower cholesterol levels and provide many other health benefits.  This past Sunday, he tells me that although he hasn’t had another blood test yet, he feels amazing!  Due to age, my father was beginning to experience aches and pains in his joints and muscles after doing anything physically active, (such as playing soccer and tennis, or going to one of our Bootcamps.)  He attributed it to getting older and thought there was nothing more he could do.  But now, after taking the Fish Oil supplements, he is 100% pain free!

Fish Oil Supplements are high in Omega 3 Fatty Acids.  It is believed that they can provide the following health benefits:

1)      Ease Depression

2)      Lower Cholesterol

3)      Lower Triglyceride Levels

4)      Reduces Inflammation in the Body

5)      Eliminates Joint Pain

6)      Improves your skin

7)      Promotes Weight Loss

8)      May prevent Schizophrenia

9)      Improves brain function in Babies

10)   Increases your focus

11)   Reduces Post-Partum Depression

12)   Improves your vision

13)   Reduces Soreness from Weight Training

14)   Reduces Risk of Heart Disease

15)   May slow Breast Tumor Growth

16)   Provides relief from Cohn’s Disease and Colitis

17)   Eases the effects of Alzheimer’s Disease

18)   Helps treat Ulcers

19)   Stabilizes Mood

For more detailed information on the proclaimed benefits of Fish Oil listed above, please visit the following link or you tube video referenced below:

http://www.fish-oil-advice.com/benefits-of-fish-oil/

http://www.youtube.com/watch?v=uZiyY5kUm4I

Dedicated to your success,

Sarah Gogarty

SGO Fitness

Philip Rivers 5K

SGO Fitness

Saturday morning, June 11, 2011 at NTC Park at Liberty Station in Point Loma.

This June Sarah and I participated in the Philip Rivers 5K. We took our little guy Evan along in our trusty BOB jogging stroller and joined the festivities.

This is a great run for a great cause: Rivers of Hope

“Rivers of Hope’s mission is to help children in need of a forever family  find permanent loving homes and their own sense of self-worth by developing and coordinating resources and programs to create community awareness, recruit adoptive families, provide financial aid for adoption and assistance for foster children and orphans.”

The Race:  We arrived bright and early at the park. I was pleasantly surprised to find ample free parking for this event. I’m sure in a year or two this will change as the support for this race is sure to go up.

We were given a timing chip for the race but they only timed from the gun start for the race. Since we had a stroller we had to start at the back of the pack. This cost us 40 seconds of running on the spot before we crossed the start for real but not a huge deal.

The race borders the edges of NTC Park and does a small over and back across the bridge at the west end of the park. If you’re planning on running the course with a stroller be prepared, the first 200 yards or more are over a rough unpaved section of path that is barely two people wide. You’ll get bogged down early.  Other than the opening bottle neck the race opens wide along the park paths. It was a great race with runners of all ages (especially kids running hard!) Sarah got a nice surprise halfway through the race when she realized she was running alongside Rivers himself!

If you’re a parent with young kids who like to run this is definitely a race where you all will be challenged and have a good time.

We finished in good time, Sarah finishing in a time of 24:30 making her 8th in her age group and 123rd overall. Evan and I rolled in at a respectable 24:27 for 15th in my age group and 121st overall. Not bad out of 1505 people!

Post Race:

This is where the Rivers 5K really excels. By far the biggest and most stocked post race event booths at a 5K so far. The food selection included the basic bananas, muffins and bagels but also featured Papa John’s Pizza, signature sub sandwishs, philly steaks, Rubios burritos, powerade, muscle milk, coconut water, full IHOP breakfast, Soup Plantation, and a host of vendor booths with heaps of free stuff.

There were bouncy castles and slides for the kids as well as a great live band. Several of Rivers’ NFL friends were there to sign autographs and mingle with the kids & runners after the race (Jammer, Tolbert, , and the punter for the NY Jets)  as well as a bib raffle for some really nice prizes such as Chargers Tickets, sea world passes, gift baskets and much more.)

Rivers then awarded the overall winners and the top three from every age group in the race with prizes as well.

Overall:

This is a great race that we as a family really enjoyed and intend to run again next year. With 1500 people attending it’s only going to get bigger next year so mark your calendars!

Pros: Great all ages race, Great parking, Amazing food and post race booths, Great prizes and Raffle, NFL players hanging out, solid entertainment, and a chance to run Rivers down on the course.

Cons: Tight course with rough terrain at the start, and although we were givien timers chips our times were only taken for the Gun Start rather than our actual times (we lost a good 40 seconds waiting to cross the start line. So get to the head of the pack if you don’t run with a stroller!)

Another race in the books for SGO Fitness, If you would like to run a race with us feel free to check out our monthly bootcamp schedule for the next one on our list http://www.sgofitness.com/SGOBinder1.pdf

We still have a couple of past races to blog about so keep your eyes peels for our next race post!

Dedicated to your success,

Sean Gogarty,  ACE-CPT 

Founder

 SGO Fitness

Phone 619.300.6821

info@sgofitness.com  |  www.sgofitness.com

The Kinetic Chain and Physical Fitness

Why do we deal with more aches, pains & injuries as we get older? Research & personal experience have me convinced that this boils down to one major thing…our previously perfectly aligned bodies simply get more out of line as we age. In other words, our “kinetic chain” becomes compromised. This happens in part due to our monotonous immobilizing daily routines, (such as sitting at a desk all day, or driving in our car for hours.) It also can occur due to a previous injury that we may have completely forgotten about!

I was inspired to talk about the importance of the kinetic chain & postural health due to my own suffering this week. You might think… “Sarah’s quite fit and young…she probably never has problems with her back or has joint pain, etc.” But guess what, I sometimes do! On Monday afternoon I threw my back out for the second time since having our now 10 month old son. I was carrying some bottled water, (no heavier than I could normally handle,) when it seized up on me. Not a fun feeling! This was the second time in 6 months that it has happened. So this time, I decided to see some experts…

Dr. Andrea Dorris at Active Health & Performance Center was amazing! What she determined was spot-on, and her treatment not only provided me with immediate relief, but a speedy recovery as well! She instantly noticed that I was slightly favoring one side of my body when I walked, (due to an ankle injury that I had surgery for over 2 years ago.) She also explained that due to having my son, I may still have some scar tissue in my hip joints from when they had expanded to accommodate carrying him. These two situations were causing a lack of mobility in my right hip, which in turn provoked the back strain located around the L5 – S1 joint. Dr. Dorris worked on my right hip and managed to improve the degree of mobility right away. She then worked on opening up the space in my L5 joint that had closed. Finally she applied some light massage and an ultrasound treatment to speed up my recovery process. Dr. Dorris advised me exactly what movements to avoid until I’m 100% pain free, and also what exercises to do in order to strengthen the parts of my body that will help to avoid future back strains.

It is so important that we take precautions to avoid compromising our kinetic chain. Exercising the body is the best remedy. And if we have injuries, we must be sure to see an expert and take extra care in our rehab exercises. I stopped doing my ankle exercises because I was relatively pain free, but boy did it back fire! (pun intended..lol) The phrase “you are only as strong as your weakest link” is so true, so do everything you can to strengthen those links!

For more information about “The Kinetic Chain” see the Article pasted below from Back to Form Fitness: http://backtoformfitness.com/the-kinetic-chain-why-your-back-hips-knees-lower-legs-ankles-and-feet-hurt/

If you have been experiencing any aches, pains, or injuries, I whole heartedly recommend scheduling a visit with Dr. Andrea Dorris or Dr. Jeremy Dorris at Active Health & Performance Center in Mission Valley. Not only are they experts at what they do, they are friends of SGO Fitness and they offer significant discounts of up to 50% off for our clients. They also accept several insurance plans. You can reach them at Phone 619-755-7908 or at E-mail: health@sportschiropracticsandiego.com For more details, visit the Active Health & Performance Center website at www.theahapc.com

Dedicated to your success,
Sarah Gogarty, (ACE-CPT)
Founder & Trainer
SGO Fitness

The Kinetic Chain – Why your back, hips, knees, lower legs, ankles and feet hurt
Posted on 28. Jan, 2008 by Keith Scott in Back to Health, Fitness

You are only as strong as your weakest link. Our body is connected in more ways than most know. When there is a long standing orthopedic problem somewhere in your body, chances are the problem is connected in some way to another area of your body. If your ankles or knees hurt just from walking, I would guess that you may have some issues with your feet. Even if your feet are hurting, there may be an issue with your calves. Tight calves can lead to problems in your knees, hips and lower back. This in turn can cause problems in your upper back, shoulders, neck and even head. You see, everything is connected, a kinetic chain. When a part of this chain is weak or damaged, it will affect other parts of the chain. Those parts affect other parts and so on. I get asked questions constantly about people’s orthopedic problems, and more-so, how to solve them. People ask about sore, creaky knees, shin splints, achy shoulders, hurting ankles, bad feet, etc… While some of these problems are “acute”, meaning that they just occurred, usually from an outside force or trauma, most are linked and directly related to other issues in the body.

Common reasons for these issues are:
• Compensation due to another injury. An example would be putting more weight on one leg to take pressure off of the “bad”, or injured leg.

• Muscular imbalances around a joint. This occurs frequently in the shoulder. In many people the internal rotators are overdeveloped or over activated, while the external rotators are left weak or under activated.

• Scar tissue build up or adhesions from previous injury. Most active people have some scar tissue somewhere in the body. Some of us have more than others. This scar tissue can cause an obvious limit in range of motion, thus causing improper joint mechanics.

• Improper Movement patterns. If you swing a golf club the wrong way enough, not only will your golf game suffer, but you will quickly develop bad motor patters or mechanics. This in time will lead to imbalances of strength, and flexibility, pain, injury, and over compensation patterns. This can occur in anything that you do, whether it is as simple as running, or more complex like throwing a baseball. Bad patters cause bad things to happen over time.

• Genetics. We can’t choose our parents so we are pretty much stuck with the genetics that we are born with. People are born with various body types and many structural and functional “issues”.

It is important when dealing with your own “issues” that you look at yourself more closely and try to find out where your problems lie. For example, I was chatting with a gentleman recently about his chronic knee problems. This man had no idea why his knees hurt and gave him problems so much. While it was convenient to blame his problems on “old age”, it because apparent from a quick conversation that most of his problems were the result of past trauma to other parts of his body. Once we identified the issues in these areas that were causing the knee problems, I gave him some basic and effective strategies to help correct the issues. Once corrected, chances are that his knee problems will seem to go away.

I strongly believe that there are numerous “fixes” to most problems in the human body and most of these fixes can be done through simple exercises to correct the imbalances. I notice most people doing the opposite however by trying the band aid approach to the problems as they arise. A handful of Advil, a week off from your activity and some ice might make things feel better temporality, but until the real problem is solved, these issues will continue to haunt you.

Do yourself a big favor, the next time something is hurting, or you finally realize that you have chronic pain that has been with your for more than a month, find out why. Just by pinpointing the other issues in your body, you will better be able to figure out what is causing the current issues and hopefully get them fixed. Seek out a qualified person to help you out. Visit your local Physical Therapist, Athletic Trainer, Orthopedic doctor, or educated personal trainer or coach. These people should be able to give you the right information to get you back to where you belong, in good physical health.

NAMI Walks 5k Walk/Run

We decided to participate in the NAMI walks 5K this year at the recomendation of one of our bootcampers Jeanette Smith. This was an event close to her heart as a family member had been affected by mental illness. So we made it an important part of ours.

“Thousands of concerned citizens in over 80 communities across the nation walk/run together to raise money and awareness about our country’s need for a world-class treatment and recovery system for people with mental illness.”  –NAMIwalks.org

The 5K Walk/Run was hosted this year in lovely Balboa Park. This is an amazing park with so much to see even on a leisurely Sunday stroll. There were several vendor booths from local community programs, a live band and fun stretching activities prior to the race, and good post race snacks available such as bananas, juice and muffins.

Over a thousand people participated in the event this year so the crowds at the start were impressive. Sarah and I decided to run pushing our son in his BOB Running Stroller (a great investment for active parents!) and lined up with the other runners out in front. The course can be a bit confusing as it winds in and out of the main buildings and fountains in the park and actually turns back on itself on at least two occasions.The cheerleaders along the way are very helpful in pointing you in the right direction and have great energy and offer positive encouragement!  The course layout wouldn’t be so bad except for trying to run back across the bridge as a thousand walkers make their way across in the opposite direction. The other runners were able to slip through the crowds without too much jostling. Unfortunately running with a baby stroller tends to be a bit more cumbersome as we spent a good bit of time yelling “Stroller coming through!” as members of the walkers cheered us on for giving it our best.

We finished the race in 4th and 5th place with Sarah coming in as the overall female finisher.  But placing in this race isn’t important. As we waited at the finish line cheering on our fellow racers  it was great to see everyone hung around at the finish, talking with their fellow racers, encouraging and congratulating each other for a race well run/walked. It was a great community atmosphere!

Best Things about NAMI walks 2011:

A great cause, warm and welcoming environment, beautiful race venue, amazing cheerleaders, racers who cheer everyone on, and a non-competitive environment perfect for first time runners!

Things to improve the NAMI walks 2012:

Course layout could be clearer, make a lane on the bridge for runners coming back across, have a clear finish line and a visible clock at the finish.

If you are looking for a great event to get out for a walk with the family, challenge yourself to a 5K without pressure, or just enjoy a great event with super positive and supportive people, this is the run for you!

Dedicated to your success,

Sean Gogarty

www.SGOFitness.com