Paleo Part 3 - The Good, the Bad and the Great Bonk

Paleo – The Good, the Bad and the Great Bonk

It’s been about two months since I began eating Paleo. Eating what?? If you missed the first two blog posts about this, check them out here.

I’m Going Paleo: What, How, Why?

Paleo Eating: The First 10 Days

So how is it going? I’ve been getting this question a lot from clients, boot campers and friends.

Let’s look at this in terms of the good, the bad and the ugly (or the Great Bonk).

The Good. Always start with the good stuff. I switched to Paleo and immediately saw significant positive changes in my body composition, physical appearance and energy.

• I dropped 9 lbs in the first few weeks. It was all fat loss. My body fat % dropped from about 13 to around 8.5%. Most of it was in the lay around my gut.
• That change in body comp led to a leaner, stronger look that was noticed by my colleagues and friends. It was without a doubt the leanest and strongest I’ve ever looked.
• My energy level improved as did my sleeping habits. No more late night carb binges and no more bloated feeling throughout the day. I woke up ready to go.
• And without getting into too much detail, my digestive system profoundly changed for the better.

The Bad. Any significant change to your eating habits is accompanyied by challenges. For me, the nutritional changes were not too bad. I thought giving up sweetened drinks would be hard but it wasn’t. Unsweetened iced tea became my drink of choice. Eliminating dairy was easier than I thought as well. I replaced milk with almond or coconut milk. No problem. My grain and processed carb consumption was also low.

But there are challenges that have made it tough to stick to Paleo.

• Weight loss is not a goal of mine. Losing the 9 lbs put my under 200 for the first time in 20 years. There is something about being under that number that concerns me. Even though I felt fine I thought I needed to eat more or add more carbs to up my weight.
• My friends are not necessarily eating Paleo. I have determined that keeping granola and ice cream in the house for my girlfriend when she visits is not something I can do. If those two items are around I eat them, plain and simple.
• It can be expensive to buy whole foods all the time. I found about a 25% increase in my food budget. I believe it is worth the investment but it is something to be aware of.
• Meal prep takes time. My schedule permits me time to prep meals on some days and no time on other days. I have friends who do all their meal prep on Sundays for the week. I have not gotten to that level of nutritional organization yet. Still working on it.

The Ugly (or The Great Bonk). I tend to do a lot of endurance events. 5+ mile runs and 50+ mile bike rides can be weekly things. On one of my first Paleo-fueled training sessions I learned an important lesson.

I was prepping for a Run/Canoe/Bike/Run event with my training partner Michelle. One of our early training sessions was a 40 mile bike ride followed by a 3 mile run. The ride started well. We did the first 25 miles at a strong pace. I had fueled up on bananas and other fruit in the morning but I was not taking any energy bars (lots o’ carbs) or energy gels (even more simple carbs) because they weren’t Paleo.

Michelle challenged me to do the last 8 miles at race pace. That’s where the trouble began. We rode hard and with one mile left I felt some weakness in my legs. I stopped at a grocery store and grabbed two pears and quickly downed them to get me through the run.

The start of the run was ugly. I was slow and had no rhythm. A mile in Michelle recognized there was a problem and suggested we turn back. “Nope, let’s keep going.” Bad idea. I bonked (athletes term for running out of energy) bad. In one fell swoop I got light headed and the world began to shimmer like an impressionist painting. I slowed to  a walk. Michelle stuck with me. And for the two miles back to the car I was walking slowly. Any effort to jog lasted only 10 seconds. My body was desperately looking for my energy to burn and I had not been giving it enough. I had never experienced a bonk like that before. I knew that going forward if I expect to do long efforts I need to change up my Paleo plan.

The Bottom Line. I have made some tweaks to my Paleo eating. I keep a supply of natural energy bars on hand and take energy gels with me on longer events. I also have become less rigid with my Paleo eating to help stop the weight loss. I am not opposed to an occasional pasta meal or some desserts. However, that has led me to be a little too laxed lately. I am still trying to strike a balance.

Look for more updates in the future. 

It’s what you do on the tough days that matters

It’s what you do on the tough days that matters.

Saturday I participated in my favorite event of the year. It is a two-person team triathlon that features a ¾ mile run into a 1.5 mile canoe into a 14-mile bike ride into a 5K run. Both partners need to stay together throughout the race.

The weather was accomodating considering the massive amounts of rain we’ve had in Philadelphia the last two months. Skies were clear, the course was cleaned up, temps were mild. My partner and I were well rested and ready to go. As were several of my other friends who were doing the race. We were all ready to post our best times, maybe get a good result and possibly be on the podium for our division.

But you never know what might happen. Did the weather change? No. Did someone get dumped out of the canoe? Maybe, but not that I saw.

No, my good friend and former race partner sprained his ankle a quarter mile into the ¾ mile run. Not sure what happened but with a large group running down a narrow path it doesn’t take much to turn a perfect day for a race into a dissappointing day where you and your partner can’t finish.

The thing is, the “can’t finish” part doesn’t come into my friend Mike’s vocabularly. At 63, he is as fit as the fittest 30-year-olds I know. I can’t keep up with him on a bike. I’d like to think I can out run him but secretly I never enter running events with him so he doesn’t have the opportunity to prove me wrong.

Mike and his partner finished the run to the canoe, proceded to paddle to the 8^th best time and then got on the bikes and worked their way up to 6^th overall. They averaged 17.4 mph. And one of them had a sprained ankle.

Then came the 5K. 3.1 miles of running. That just wasn’t going to work. So they walked it. It took them almost an hour. One team after another passing them. Teams they knew they would have beaten.

Mike hid the pain long enough to run the last few hundred yards to the finish line with his partner. They would have finished in the top 5 if it weren’t for the injury. They finished 50^th.

The point here is not “gut it out no matter how bad the pain.” I don’t believe in that. There is no need to risk permanent injury. Mike assessed the issue and decided to keep going. He knows his body. His partner stuck with him.

The point is anyone can have a great day when the conditions are perfect and there are no obstacles in your way. Sunny skies, well-paved roads, nice bikes, etc. The question is, how do you respond when something doesn’t go according to the perfect script? Do you pack it in and say “wait till next year”? Do you let it ruin your whole race? Or do you just work harder on the canoe and the bike knowing that the run is going to suffer?

The sweet justice is that they still qualified for 2^nd in the Masters Division and collected a medal. Goes to show you what happens when you finish.

Popeye, Olive Oil and Roger Federer

The last major tournament of the professional tennis season is concluding this weekend at the U.S. Open in New York.

Roger Federer has made his way into the semi-finals. That is no surprise. Federer is arguably the greatest tennis player of all time. His 16 major titles including 6 Wimbledon championships and 5 consecutive U.S. Opens have made him a familiar name even to tennis newbies.

Take a few minutes to watch part of a Federer match this weekend. Not just for his grace, quickness, agility and total command of the sport. No, I actually want you to look at Federer himself. In case you can’t see a match this weekend, I’ve included a picture below.

What I want you to notice is the massive difference in the size of his left arm (bicep and forearm) and his right arm. His right arm is muscled and thick like Popeye’s. His left arm is thin and wiry like Olive Oil’s. You would never think the two arms belong to the same person.

Federer is right-handed, meaning he hits all of his shots with the racket in his right hand. For a professional player that means he is hitting literally thousands of shots every day with his right arm and doing little, if anything, with his left arm.

Federer has a huge muscular imbalance. In general, muscular imbalances are a bad thing. They cause a person to rely on the stronger muscle set and that can lead to problems in other parts of the body. For example, a person with a muscle imbalance that favors their right arm will tend to carry heavy things (a briefcase or a piece of luggage) with the stronger arm. This forces core muscles to be overused to support lifting with the right side of the body, it causes muscles in the upper back and neck on the right side to be overused and it can lead to shifting of the hips while walking. All of these can create muscle imbalances throughout the body.

For many professional athletes, imbalance is common. Baseball pitchers, golfers and others repeat the same motion over and over throughout the year to the point where they couldn’t possibly spend enough time using the opposite arm to correct the imbalance.

As a non-professional athlete, however, you need to work to keep your muscles in balance. Here are some simple tips to keep your body evenly strong and looking symmetrical.

1) Use dumbbells for strength exercises. Using machines or barbells permits one side of the body to push harder than the other. Using dumbbells isolates the same amount of weight in each hand and forces symmetrical movement during the exercise.

2) Practice performing exercises standing on one leg (once you’ve mastered the exercise on two legs). This forces each leg to strengthen and improve balance independently of the other leg.

3) When doing an exercise like a lunge, make sure you are completing a full range of motion with each stride. Many people will limit their range of motion on the weaker side.

4) Always choose an equal amount of weight for each arm when using dumbbells. Do not increase the weight until you are able to do a full range of motion with great form on each side. The strong arm may be ready to progress to a heavier weight but in the long run it is best to keep both arms progressing together.

5) Take some time off from your sport during the off-season. If you do participate in a sport that requires emphasis on a one-sided motion, make sure that during the off-season you work to bring your body back into balance. Baseball pitcher Barry Zito begins working on exercises to get his body back in balance immediately after the season ends.

If you have questions please contact Active Personal Fitness at 267.626.7478. We offer in-home personal fitness training and group exercise classes throughout Central Bucks.

If you are an area tennis player, make sure you visit 40 Love Pro Shop in Doylestown. You can earn a $75 gift certificate for our classes or personal training if you become a regular at their shop!!

Be well,

Paul

www.ActivePersonalFitness.com