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

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ORGANIC FOOD 101

Written By: Sarah Gogarty & SGO Fitness

Just how important is it to choose organic foods over the rest?  The argument is that organic foods are more healthy than non-organic.  But because many factors influence the nutritional value of foods, it isn’t actually possible to conduct a control study to prove this.  However, the bottom line is, “Organic foods are spared the application of potentially harmful long-lasting insecticides, herbicides, fungicides and fertilizers.” (Janet Little, “Treat Your Baby Naturally”) Perhaps more worrisome are the studies that have shown that chemical exposure can have negative impacts in the womb and on developing children.  This is partly because pound for pound exposure to a child is greater than that of an adult.  But also because the blood-brain barrier and lymphatic system of children is not fully developed yet, allowing for more exposure to the organ’s and systems.

Knowing these the potential risks, some of us decide to avoid chemically treated foods by going Organic.  But Organic foods can be expensive.  And perhaps you aren’t quite fully convinced that non-organic foods are harmful.  Well here’s a list from Sprouts Farmers Market of the top 12 most & least contaminated fruits & vegetables from pesticides to help you decide what might be worth spending a little more on during your next Grocery Shop.

 

Top 12 MOST contaminated fruits & vegetables:

Strawberries

Peppers

Spinach

Cherries (US)

Celery

Apples

Raspberries

Grapes (Chile)

Nectarines

Peaches

Pears

Potatoes

 

Top 12 LEAST contaminated fruits & vegetables:

Asparagus

Avocado

Bananas

Broccoli

Cauliflower

Sweet Corn

Kiwis

Mangoes

Onions

Papaya

Peas

Pineapple

Janet Little, CN and Sprouts Farmers Market presentation “Treat Your Baby Naturally” Parkway Plaza, Westfield Mall on 08/24/2011

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

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.

Find your Everest

While training to summit Mount Everest, Alan Hobson developed a mantra. With every step he took he said “CAN…WILL. I CAN climb Everest. I WILL climb Everest”…over and over. Three Years after he succeeded he was diagnosed with cancer. His Mantra never changed with every day of an intense chemo treatment “CAN…WILL, I CAN get better. I WILL get better.”… He beat Cancer.

Find your Everest. Take your first step, then another and another. It may seem like you aren’t getting anywhere but keep taking those little steps. “SMALL STEPS LEAD TO GREAT ACCOMPLISHMENTS”

Choose something to strive for and take it one step at a time.

Be Better. SGO Fitness.

Don’t shoot the carbs!

Here’s a great myth buster for you…

“Don’t shoot the carbs!
A lot of people think they have to cut out all carbs to lose weight, but that’s just not true. Carbohydrates are often vilified because they raise blood sugar and insulin levels in the body, which can lead to weight gain. But nixing all carbs from your diet isn’t the answer to sustained weight loss.

When you cut carbs from your diet, your body burns stored carbohydrates (called glycogen). And when your body burns glycogen reserves, any weight you lose tends to be water weight. Plus when you’re working out your body needs glycogen to build and repair muscle. When your body doesn’t take in enough carbohydrates, your body is prompted to burn stored fat, initiating a reaction called ketosis, which places stress on the kidneys and liver and may have other negative side effects.

Bottom line: Don’t cut the carbs – just eat the right ones.”