Commit Fitness Blog
Commit Fitness Blog
We live in a world of contradictions and fitness is no exception.With quick fix schemes bombarding us in every facet of our lives, our society is spending more and more on health and fitness, yet we continue to spiral into an unprecedented level of physic
8:15 AM

What to Do About Wheat … Is Gluten-free the way to be?


I think wheat is a scapegoat for many people who are overweight.  They may have read that gluten-free bread is diet food and can help them reach their weight loss goals.

I am all in favor of trying to identify foods that don’t work well for you and to avoid them – whether for dieting or because they don’t agree with you.  But… some people avoid wheat just because they read that it is “bad.”  Not because they have any symptoms of an intolerance to gluten.  In fact, only about one in 133 people actually have Celiac disease, an autoimmune condition in which gluten from wheat causes serious damage to the intestinal lining.  A larger number of individuals have some level of intolerance or sensitivity to it, which isn’t formally diagnosable.

What matters is your life and your body.

If you decide that wheat-free is the way to go for you and it leads to good outcomes, great!

But if you go from eating Pop Tarts for breakfast, deep dish pizza for lunch, and pasta for dinner … to having lean protein and vegetables for each meal, drop 15 pounds and say, “Hey!  Giving up gluten made me lose weight!” …  you’ll be missing the point.  Maybe your wheat-free diet just solved your processed food diet.

The bottom line is, if you feel better and lose weight from avoiding wheat, that’s fabulous.  Whether it’s from choosing whole foods because the processed ones aren’t on the menu, taking in less calories, or because you’re less inflamed without gluten … it doesn’t really matter.

If it works, it works. Testing this out for yourself and observing the outcome is far more helpful than reading about the “evil food” of the week and avoiding it out of fear.

The best advice is simple:  Eat what makes you feel and look your best.

Food intolerances and allergies

If you have a food allergy, you probably know it. You might even have spent some time in the ER because of it! However, food intolerances are a little more subtle and harder to figure out.

Getting gassy, bloated, stuffed up, and uncomfortable are signs of either food intolerances or poor gut health.

The most common food allergens/intolerances are:

For adults:
 Dairy, seafood/shellfish, peanuts, tree nuts, and eggs

For children:
 Eggs, dairy, peanuts, soy, and wheat

If you suffer from gastrointestinal symptoms and can’t locate specific foods that may be causing the problem, there are two approaches that typically prove effective:

  • Start a gut health protocol. Add a probiotic, such as AdvoCare’s Probiotic Restore, which introduces healthy bacteria to your gut. Next, add digestive enzymes.

  • Begin a rotation diet. Remove all of the most common allergens for 6-8 weeks. Once you’ve removed these foods from your diet, reintroduce them one at a time. You may identify the culprit or you may find that you are totally fine with them again.

If you have questions about wheat, gluten-free, or nutrition in general, Call me at Commit Fitness 978-978-852-0226 or email me atinfo@commitfitness-ma.com

9:17 AM

Reducing body fat a losing battle? Learn the 5 Keys to Success!

If a little is good, more must be better. Right?

This may be true, but sometimes we get carried away and the more turns into A LOT more. This can be bad, especially when it comes to exercise.

Exercise is a stress to the body, and at the right amount it is a very good stress to the body. Overdo it and you might find yourself in an exercise science textbook under the heading OVER TRAINING SYNDROME. Nobody wants to be a syndrome!

Overtraining is a physical, behavioral and emotional condition that occurs when the volume and intensity of exercise exceeds recovery capacity. Some of the symptoms include: persistent muscle soreness, persistent fatigue, increased incidence of injury, irritability, frequent colds, and decrease in muscle strength … to name just a few.

This can happen if you’re working yourself into the ground by training too frequently and intensely.

We see this on social media frequently. The person who brags in a post about vomiting after a workout or is proud of the fact that he was really rundown with a cold but “worked through it.”

There’s nothing wrong with working hard as long as you train smart.

Training adds stress to our body. We need to manage that stress along with all the other stressors in our everyday life. If you’re run down with a cold, your body has to fight it off so adding the stress of a workout might not be a good idea. Yes, sometimes a little movement when we don’t feel 100% is helpful, but not always. It’s a case by case issue.

Sweat and soreness is not the benchmark of an effective training program. Working up a sweat and feeling a bit sore after a workout is a nice reminder that you’re not a couch potato, but it’s not an effective way of measuring the benefits of your workout.

At Commit Fitness we’re a fan of using the training guideline of  “the minimum effective dose.” This means 3- 5 hours of quality training per week; 2-3 days of a strength based training program; 1-2 days of moderately intense cardio for 30 minutes. Round this out with movement such as a brisk walk or a yoga class.

Improvements in your strength and overall fitness occur only during the rest period following hard training. This rest period takes 12-24 hours to complete. If sufficient rest is not available, complete regeneration will not occur.

Trying to lose fat?

Along with training smart, adequate recovery, managing stress, proper nutrition and enough sleep round out the top 5 keys to success.

Remember, you can’t out train a bad diet. Eat mostly whole, unprocessed foods, in the right amounts without overeating. When it comes to fat loss, the only thing you’ll get out of really intense and frequent workouts is a very big appetite. It’s important to fuel your training properly, but if your training turns you into an eating machine, try backing down on the frequency of your intense training. And don’t forget: get between 7-9 hours of quality sleep per night.

Putting this all together

Train smart by 1) using the minimum effective dose guideline; 2) give your body the recovery time it needs; 3) manage your stress by not exercising on days that you’re sick, or have too much stress at work or home; 4) fuel your body with a wide variety of nutrient rich foods in the right amounts; 5) and get quality sleep in the right amount most nights.

Follow these guidelines and you will be successful in reducing body fat. If you'd like more information on Commit Fitness, visit our website at www.commitfitness-ma.com or phone 978-751-8042.

9:05 AM

If there is really no secret to successfully losing weight, then why do most dieters fail?

The answer is: It is all about establishing Healthy Eating Habits If you do an Amazon search of diet books you will get 151,119 options to choose from. Crazy, right? No wonder it’s so hard for people to lose weight. The billion dollar “diet” industry doesn’t have your back; they just want your money. If you search what’s trending in the diet world these days, you’ll get a pop-up with ….yup, The 5 foods you should never eat. I suffered through a few lengthy on-line presentations to find out what exactly the 5 foods you should never eat are. Of course they leave you hanging while they try to sell you their diet program, but if you’re willing to listen for about 15 minutes they’ll share the foods:. Read More

8:59 AM

Your Fitness Tracker may be keeping you from achieving your goals!

Fitness trackers are very popular theses days. They can help keep you accountable by showing you how active you are. How many calories did you burn during the day? How many steps walked and stairs climbed? You can log your meals and get a breakdown of the amount of protein, carbohydrates, fat, and total calories you consumed. Sounds like a perfect way to get and keep you on track. But wait! There may be some misconceptions at work here! ... Read More

4:11 PM

Training Should Not Be Abuse!

A number of personal trainers harbor the philosophy that they have to “beat up” their clients in a training session in order for them to reach their goals. Unfortunately, a lot of people feel the same way. Training to the point of pain and exhaustion won’t get you to your goals … but it may get you to the hospital! ... Read More

2:54 PM

Holiday Weigh-Down!

Our Commit Fitness Pre-Holiday Weight Loss Challenge begins this month and continues for six weeks in preparation for the Holiday season! Here's what you need to know to get started: ... Read More