Facts about gluten

Today I found myself training 4 clients in the morning, before lunch and then my workout, and then back to training clients.

In the process I realize all of these 4 clients had at least one thing in common: they are gluten intolerant.

One suffers from Celiac disease, one has Chrome disease and the other two, though not in chronic state, their bodies respond better to a gluten free diet; from weight loss to just feeling overall better.

Is gluten the root of all evil? Not quite. I personally eat foods that contain gluten and don't seem to be affected by them. Of course I do not abuse of these foods and I live a very active and healthy lifestyle. 

Yet with more and more people starting to look after their health and fitness, one thing that they’re starting to do is take note of what their eating each day and how the various foods that they consume influence how their body feels and functions.

It’s incredibly important that you do pay attention to the foods that you put into your diet because not only will these influence your body weight, but your health as well. One of those issues that is starting to be discussed more and more as people notice the symptoms associated with it is gluten intolerance.

While there are those who cannot tolerate gluten at all and are known as celiac’s (just like my clients from today), other people simply just don’t feel best when eating gluten rich foods.

So then, what is gluten intolerance?

Gluten is a particular type of protein that’s found in wheat and all wheat related foods that certain people struggle to digest properly.

When it’s not fully broken down by the body, that’s when it’ll start to cause symptoms to take place in your body. Some of those symptoms include:

Abdominal distention - Abdominal pain and cramping -·Constipation - Bloating - Depression, irritability, and anxiety- Fatigue - Joint pain - Among a few others

It’s important to note that everyone is different and we react differently to foods; the signs and symptoms do tend to vary from individual to individual so you don’t necessarily have to have them all present in order for a problem to be at play.  Also a few symptoms alone could mean something else is taking place in your body. Listen if you notice a few of these symptoms, get yourself checked out by your doctor. You may be gluten intolerant or you could also be struggling with other conditions.

If you find you suffer from stomach problems, gas or bloating you may want to consider your options and in case you are indeed gluten intolerant. If you want to self test (it's not rocket science) you could do so on your own. Start by cutting out all gluten rich foods from your diet.  This includes all wheat and related products such as flour, pastas, breads, cereals, and many snack foods. Read the labels of of other food sources as they may contain wheat. Do this for 14 to 21 days straight and see how you feel.

Focus on eating gluten free foods (now a days there are plenty to choose from). Your carbohydrate intake should be focused on the following foods: fruits and vegetables, brown rice, quinoa, and barley. 

I have clients who consume gluten rich foods and have no problems digesting these foods, others do. The one's that have made the switch tell me they sleep better, feel better, less bloated, have more energy and recover better from their workouts. 

Popular diets like Paleo, Zone and others are based around this concept. Again we are all different and will respond differently to food.

In the end you can't go wrong with this: eat more meat, chicken and fish. Add plenty of fruits and green vegetables. Drink plenty of water.

Part 2: The Slowdown Syndrome: STRESS

The other day I wrote about what I call the "slowdown syndrome" and it's effect on fat loss and your overall fitness goals.

In the first article I mentioned about outside factors besides exercise and nutrition that can impact your progression in a negative way. I mentioned 3 of these: SLEEP - STRESS - GROUP ENVIRONMENT.

Today we will focus our post on STRESS. If you haven't read how lack of sleep can prevent you from losing weight, burning fat and making gains in the gym, read it here.

I guess the question is can stress make us fat? In my opinion stress alone doesn't makes you fat. But too much of it can force a response on your body that can lead to weight and fat gain. In essence because stress may lead to an increase appetite and hormonal changes which can then affect your blood sugar levels, energy levels, ultimately slowing down your metabolism, etc, etc.... Basically it snowballs out of control and leads you to gaining weight, fat and feeling crappy.

When stress levels are high you may find yourself lacking energy and craving all sorts of unhealthy foods, and/or just an increase appetite that leads you to eat everything in sight. I know of what too many people when stressed out tend to reach for chocolate, alcohol and many other foods... heck I'm even guilty of doing it.

But stress also disrupts your sleep pattern, of which how we learned in part one of this discussion can too lead to weight and fat gain.

Too much stress and your body releases excess cortisol (a stress hormone), which in turn makes you release and store more fat and breaks down your muscles as an energy source. I don't intend to make this a science discussion, so I won't bore you with all the lengthy terminology. However, you must understand that high levels of cortisol have been linked to low levels of testosterone which can be detrimental to your muscles, as it may lead to muscle breakdown, impaired immunity, vitamins, minerals and nutrient depletion, among other things.

Cortisol tends to promote visceral fat storage, A.K.A. your gut. So then not only does cortisol promotes fat storage around your belly, it increases your cravings and the overeating of many unhealthy foods, all while disrupting your sleep and killing your muscles. That leads to weight and fat gain.

The key then is to stay on top of it by feeding your body the proper foods day in and day out, improving your sleep and controlling your stress level. Easier said than done.

I won't go into nutrition on this post, and we already covered how to improve your sleep on our first part of this discussion.

HOW TO CONTROL STRESS?

Start by looking around you and the things that provoke your stress levels to go high. Is it your daily commute, your type of work or the environment at work, are you experiencing problems at home - be it in the relationship, financial or health related? Are your kids struggling at school? Do you have past deep emotional issues that you are dealing with?

Listen life is not a joke, our lives are all crammed up with pressures, obligations and crazy schedules. Sure for some its boils down to bad behavior and being irresponsible; but for many this is deep shit. We are constantly faced with our deepest fears, regrets, disappointments and many other things that brings us down and makes life extremely stressful.

I honestly believe that if you wish to control and reduce stress you must work on your state of mind. Just like physical exercise can help improve your mood, amp the endorphins, improve self esteem, confidence and give you that kick ass feeling; having the proper mindset can have the same effect.

Think about it? How do you feel when you are next to people who suck the life outta you with their negative ways? They bring you down, they make you feel bad and overeat.

Don't let this happen, make the decision to better yourself and stick to it. Get all the negative junk out of your life.

Create a home environment where it is pleasant to go to just "chill and relax". I'm not going Tai Chi on you but this stuff works, there's a connection between how you feel and the things you chose to surround yourself with.

Take time to organized your life, work, family.... 

Eliminate fear and doubts, rather focus on the positive things you can control and the things you can change for better.

Exercise!!! This is such as stress reliever. Its the place where you can toss weights around, kick, grunt, lift, push yourself and beat yourself (as weird as that sounds) but also to meditate in good things and to fight inner demons; it's a time when you connect with others who are just like you, but also a time where you can focus solely on you. Its a time and place where you can let your emotions out, all in a safe and control way that leads to a better body, a better mindset... a better you.

Finally I believe you must laugh more, learn to forgive, and always pray.

Don't let stress get the best of you.

Always be better.

In my next post I will talk about how your GROUP ENVIRONMENT can be a factor that either contributes to your overall fat loss goals or on the contrary one of the factors that leads to weight gain.

How Fit Are You - Part 1

Okay so today while after training a client the topic came up on ESPN as to whether certain "so called athletes" can actually be called "athletes". That lead to a series of conversations in which ultimately someone asked: then how do you measure what is being fit, even for us the regular guys?

It's an intriguing question. Though I've spoken before on this topic, it got me motivated today and so I did some research and I'm sharing it along with my own thoughts.

If you go to Google and type how fit are you or how to measure a fit person, many things will pop up. Some online dictionaries state it as: the state or condition of being fit (not much help there uh!). Another definition was: good health or physical condition, especially as the results of exercise and proper nutrition. That's a little better, though it kinda opens the door for too many questions. And to be quite frank, most people either under or overestimate their own fitness level; and associate being fit to just having a certain physical appearance.

Protocols are not in place that would define universally what is being fit. And let me explain, the US military for example has its own fitness standards (which thankfully where revised and updated last year), yet other countries have their own military standards as well and they have some strong and physically conditioned soldiers. How would that measure up if you are an athlete that plays basketball, football, soccer, golf or even NASCAR? After all would you call  "fit athlete" to someone who just drives? Don't get me wrong I've seen some of these guys ripped and strong... then again I've seen some (most) with either beer bellies, all skinny and soft with no muscles.

Apple vs Apple would be fair

But by that standard most power-lifters are freaking strong, yet most also have a fat belly (they are strong as hell, and have muscles everywhere... but a belly is still a belly), so then the is an 18 year old surfer with washboard abs who can ride a 20 foot wave and barely make 20 push ups a fitter person?

My point is - the marks of a physically fit person will vary from one person to another as there are different aspects to be considered in physical and mental fitness. Some factors to consider are strength, muscular endurance and stamina, power, speed, coordination, mobility, flexibility, cardiovascular health, age, sex, body fat percentage, appearance, health and lifestyle factors such as if a person smokes, drinks heavy, and the quality of their nutrition, etc.

So as general rule one may say that a fit person could fall into the category of having a healthy lifestyle that allows the body to function efficiently and effectively through their daily activities.

However since no two people are alike and we all vary in circumstances, goals, lifestyle, etc (as mentioned previously). We should then be able to determine how fit a person is, based on specifics of fitness. In other words being specific to a certain task, job role, sports performance, and desire lifestyle.

By doing so, we level the playing field to equals based on the specific task and the way to measure that one in particular. Many athletes, for example are required to excel at their sports and have a level of fitness endurance in order to perform well.  Running backs for example could be measure one vs the other (after going through equal preparation and training programs) to determine who is stronger, faster, quicker, more agile and better for the team.

The President's Council on Fitness, Spots & Nutrition (an American government organization that aims to promote physical fitness to people of  all ages) developed the following chart (in conjunction with leading Wellness, Fitness & Sports Organizations) to better define the many attributes that people either have or need to achieve in relation to their ability to perform physical activity:

Physiological	Health-Related	Skill-Related	Sports
Metabolic	Body  Composition	Agility	Team
Morphological	Cardiovascular Fitness	Balance	Individual
Bone Integrity	Flexibility	Coordination	Lifetime
Other	Muscular   Endurance	Power	Other
	Muscle Strength	Speed
		Reaction Time
		Other

For a detailed explanation of each component you can do so by going to www.fitness.gov 

As you can notice not everything is black and white, and it will vary depending on your own goals and current circumstances. That being said, lets say you are 5'8 in height and weigh 300 pounds with a body fat through the roof... YOU ARE NOT FIT!

What if you are a woman who weighs 140 lbs, is 5'7 in height and has 20% body fat? Would that make you a fit person? Based on BMI (body mass index) standards (your height divided by your weight) you are overweight (maybe flirting with being obese). Heck, based on that I've been overweight almost all my life, which is not true. You are better off going by body fat measurements, than anything else.

However having a low body fat is not a sure measure of being fit, there is such a thing called being skinny fat, lazy, weak and useless. On the other hand I've seen guys with huge pecs and biceps who can't run 2 miles to save their ass, even if their life depends on it. I've heard women complain that you would expect a better performance in the bedroom, given all the muscles a man carries and yet its shamefully disappointing.

Less than idea for sure!!

That's not to say then, one can't measure fitness or that having all those muscles is a bad idea. There are many standards and fitness test (some used in many popular fitness programs and in the military) that help determine a level of fitness.


Weight is definitely a factor (though I would put it more down the line) cause even more important is your body fat percentage, health conditioning and your ability to function well in your daily activities and even better excel at them.

The benefits of being a fit person are plenty. It can definitely make your life more enjoyable. When you are fit you feel empowered, you build confidence in your own person, you can live a more healthy and longer life by reducing the risk of getting sick of various diseases, you sleep better and wake up more refreshed and energized every day. Fit people have better and more enjoyable sex; they have better mental focus and feel they can take on the world. Being fit give you a different set of mentality.

With all this being said, my next post "How fit are you - Part 2" I'll cover then some specific exercises, test and scores you can use to compare and see how well you stand up to them. You might be surprised by the results.

You should eat Nemo...

When I saw the movie Nemo, I laughed so hard... See the thing is that I enjoy these type of movies, because they are funny and innocent.

However, there is even a bigger reason as to why I like Nemo and I'd like to eat him too.

Let me explain before you think I've completely lost it.

I won't eat Nemo perse, mainly because of trademarks... hahaha (if that even makes any sense). In truth seafood is a nutrient rich source of protein and omega-3 fatty acids, vitamins and other minerals; which can help fight heart disease, reduce blood pressure, depression, stroke, it helps prevent arthritis, promotes healthy brain function and possibly may help in the fight with Alzheimer and non-melanoma skin cancer, among other things. Pretty cool - uh!!

And since fish is low calorie, high protein - it makes it a great choice for any fat loss/weight loss nutrition plan.

Good fish choices include salmon, tuna (if canned in water), trout, sardines, sea bass, oysters, crab, perch, shrimp, halibut, and cod.

The American Heart Association recommends at least 2 servings of fish per week to maximize its benefits.

Best way to cook fish is grilled, blackened and baked. You can also do it broiled and pouched. Personally I prefer grilled - NEVER FRIED!!!!

Choose low-sodium, low-fat seasonings such as spices, herbs, lemon juice and other flavorings in cooking and at the table. 

Best of all you can always cook fish in about 10 - 20- minutes max. 

Plenty of reasons for you to add fish into your weekly routine.

Oh and let me clarify (for copyrights issues and all that other stuff).. I don't know Nemo personally. I tried contacting him for this interview, but he never answered my e-mails nor text messages. Figures.... I knew something smelled fishi :)

Yours in health! - ed

25% OFF FITNESS COACHING - NEW YEAR- - NEW YOU!

Each year once January hits every single business including fitness clubs, hand out a New Year's special deal. And it works because many people (especially those who set goals and resolutions to lose weight, be fit and healthy) join gym's, or buy many fitness gadgets and start whatever type of diet.

The sad part is that most of these folks invest a lot of money at times and end quitting half way through whatever program they are doing. Many even stop going to the gym after 4 or 5 weeks.

My friend Desmond wrote an article that said "who's to blame?".  Perhaps certain places could do more to motivate folks to continue the fitness trend and not give up... But you know in the end it's our own fault, we live in a society of lazy people - period!

Don't get me wrong even I enjoy a great discount! However a "discount" shouldn't be the reason people should wait in order to start their fitness journey. Could you imagine having to wait for toilet paper to be at a discount rate for you to finally buy some.... I mean, think of all the complications.... Your motivation is be clear and you don't wait, right? In a weird way - I want you think of your overall fitness conditioning the same.

Listen even if you can't afford a gym, a fitness coach or to buy some sort of equipment you can still be active, any exercise is always better than no exercise. You can even use your own body weight as your biggest tool!!!
And that is one of the corner stone of my Strength & Conditioning Ladies Boot Camp program.

You must have a desire for life. I personally work with people who truly want to better their fitness and well being.

I don't like to sign up a new training client or boot camp member that will not show up or constantly skips training sessions. If I charge you for my services I want for both of us to make the best of it, and that means I need to coach you!!!!

What I do is use the latest trends in fitness to provide you quality fitness & nutrition coaching. I invest my time, knowledge, dedication and everything I've got to help you achieve results. But I require you to invest your time, hard work,commitment and discipline in order to get the results wanted.


The bottom line…  FITLORENZO offers the best service at the fairest price.

And I wold dare to say that FITLORENZO is an incentive based fitness program. The incentive to apply yourself to my program is results.

So with that in mind I guess the obvious thing to do now is to offer a New Year’s special (hahaha)…

If you join any FITLORENZO program, I will give you, at no extra cost, a new level of fitness and health.  I will give you a new perspective on what you are capable of.  Along with all that, you get a less flabby a** and possibly, if you set your mind to it, a great set of abs this year.

My twist to the New Year’s Special?  Stick with my program for the first six months and we’ll celebrate your success with you in July with a special gift just for you.

Also save 25% OFF any 1-on-1 Fitness Coaching Program

* 1-on-1 Training ** Team Training ** Partner Training *

** Online Fitness & Coaching Training **

This is a limited time only offer which ends on January 31, 2011!!!

What to expect:

• Feel Good - Look Good
• Be Sexy & Confident
• Drop a few pant sizes or a dress size
• Serious fat loss program
• All of my programs include complete nutritional guidance, 24/7 access to your trainer and complete guidance on what to do when you’re not in the gym with your trainer.
• AS ALWAYS NO ONE ELSE CAN CLAIM MONEY BACK GUARANTEE** 

For training purposes I can come to you or we can meet at my current training location at Anytime Fitness Bradenton.

WHAT ARE YOU WAITING FOR?

CALL NOW 941-301-9352 or E-MAIL: ed@fitlorenzo.com

BLACK FRIDAY FITNESS SPECIAL!!!

IT'S OFFICIAL: FITLORENZO BLACK FRIDAY SPECIAL IS ON!

FITLORENZO will feature an "Extreme Black Friday" special discount on our personal training services.

Why am I doing this? Because I want to show you how committed I am to helping everyone get fit, stay fit and be healthy. Yet it's also a way to show my appreciation and reward those clients who've showed their support and trust in my training programs.

These specials can only be recieved through this special website link, here in this blog. And these offers will only be available on November 24th at 3:00 pm and end on November 26 at 11:59pm. In addition an "Extreme Cyber Monday" special will follow as well on November 29th and will begin at 12:01am and end 11:59pm.

These fitness training programs (all include: integrated fitness assessment, nutrition coaching, exercise programing, cardio instructions and motivation) will not be available at this price at any other time!!! This is your chance to either get yourself started on a training program, give the gift of health and fitness to a friend, spouse, co-worker or to stock up for 2011. The idea is that you get to purchase at this incredible price NOW!!! and you we can start immediately or set yourself for a great 2011 start. 

BLACK FRIDAY SPECIAL: 50% OFF All 1Hour Personal Training Packages

1Hour Personal Training Fee is Normally $70.00 

Black Friday Special 50% OFF: You pay only $35.00 per session!!!!

Note: The links to purchase through Paypal & Credit Card 

will be available on November 25, 2010 at 12:01am.

10 Training Session Package only: $350.00 (You Save $350!!!) Click below to purchase.

16 Training Session Package only: $560.00 (You Save $560!!!) Click below to purchase.

24 Training Session Package only: $840.00 (You Save $840!!!) Click below to purchase

Sorry Link Deleted as of November 29, 2010 at 11:59pm

30 Minute Express Personal Training Fee is Normally $35.00 

Black Friday Special 25% OFF: You pay only $26.25 per session!!!!

10 Half Hour Training Session Package only: $262.50 (You Save $87.50!!!) Click below to purchase.

16 Half Hour Training Session Package only: $420.00 (You Save $140.00!!!) Click below to purchase.

24 Half Hour Training Session Package only: $630 (You Save $210.00!!!) Click below to purchase

Sorry Link Deleted as of November 29, 2010 at 11:59pm 

Please note that these are the lowest discounts I have ever offered and they won't be available after these dates... no exceptions!! Payments accepted will be through Paypal, Visa, Master Card and Debit cards. If for whatever reason you want to make a purchase and can't do so online or need to make a payment by check, please note that some payments will be accepted by phone. Call me to set this up 941-301-9352 and or send an e-mail to info@fitlorenzo.com. 

Team FITLORENZO offers a variety of services from Personal Training, Youth Fitness & Sports Conditioning, Strength & Conditioning Boot Camp for women, Yoga, Body Rolling, Public Speaking Events on health, fitness & wellness, nutrition coaching and much more.