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

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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

 

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.