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

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

Thank You

Sarah, Evan and I are enjoying a lovely and cozy Thanksgiving day together after a very successful “Turkey Toss” bootcamp and I wanted to
wish everyone Happy Thanksgiving.

Not a day goes by that I’m not appreciative of the ‘job’ that I have and one of the main reasons for that is you.

I get to work in a great profession and help some incredible people with incredible goals (like you)create the types of lives that they want…

…and I love it.

So Thank You for being part of the SGO Fitness Family and enjoy the Holiday!

Dedicated to Your Success,

Sean Gogarty,  ACE-CPT 

 www.sgofitness.com

Vegan/Primal Cookies

SGO fitness

Every so often you need a small reward. Enjoy.

Ingredients:

2 cups coconut flour

2 teaspooons baking powder

1/2 teaspoon salt

1 cup raw sugar

1/2 cup coconut oil

1 teaspoon vanilla

1/4 cup water

carob chips, vegan chocolate chips, and if you’re not actually vegan, real dark chocolate chips

Steps:

1.  Preheat your oven to 350 degrees

2.  Mix all of the dry ingredients together and then add wet ingredients.  If your dough is a little too dry and falling apart, add 1 more tablespoon of oil.

3.  Add desired amount of chocolate chips, roll into balls, and place on baking pan

4.  Bake for 10 minutes

5.  Shove them in your face and enjoy!

SGO Fitness

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

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