Upstart Training
Health Tip of the Week

By Will Mackie

What does Gluten Free Really Mean?

Their is a huge craze going around our nation right now. The craze of Gluten Free!

Everywhere you look Gluten Free Labels are highlighted on products. Some food manufactures are even touting that Gluten Free automatically equals healthier. This is not always True!

Initially, Gluten Free products became more available on food shelves because of the rise of people with an allergy to Gluten. Gluten is a mixture of plant proteins found in grains such as wheat, barley and rye.

By happenstance, those that found they were allergic to Gluten and gave up those products found that they "lost weight!" This occurred because many products containing gluten are heavy carbohydrate foods such as Bread and Pasta. Enriched or white bread and pasta products that contain less nutritional value, are high caloric and spike insulin levels are staples of the American diet that these individuals were no longer consuming.

Therefore, the bi-product of course was a reduction in weight. They were forced to consume more fiber rich and high nutrient products such as Oats, Rice, Vegetables, Animal Protein and legumes. These items are more satisfying and filling, resulting in smaller portion sizes and lower caloric consumption.

Once large and small food companies recognized this transition toward and growth of the Gluten Free Diet they began to offer Gluten Free alternatives to their products. However, they became greedy and wanted to offer these products to the masses cheaper on both the consumer side and when it came to their wallets.

They also started toting unhealthy items such as Cakes, Cookies and other dessert items as healthier alternatives to regular Gluten Filled versions. In most cases these products are not healthier. In fact, they are often worse when it comes to sugar, salt and fat content! They are also filled with GMO (Genetically Modified Organisms) such as much of our countries corn and wheat supplies.

As you can see, while at the grass roots of it, Gluten Free Non-Processed Grains such as Oats, Brown Rice and Legumes are healthier food sources. However, because of the processing procedures of food manufactures you must be on high alert and understand how to read a nutritional label or it could be detrimental to your health and fitness goals. Eat more non-processed foods if you truly want to avoid the hassle!

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Have you checked out The Experience yet?

The Experience is IFWs all-new healthy living blog, dedicated to helping our clients and members achieve active lifestyles beyond these studio walls. Find weekly recipes, tips, community event updates, exercises, and fitness & nutrition articles!


Innovator of the Month - Julia Roberts

Congratulations to our newest Innovator of the Month- Julia Roberts!!

We are proud to announce Julia Roberts as our next Innovator of the Month! Julia is a great representation of what this award is all about - perseverance, effort and a great spirit!

She started with us a year ago through our Fat Loss Program and obtained good results. But, she wanted more and realized that she would need to put forth more effort physically and nutritionally to obtain the results she desired. She decided to enroll in our Transformation 60 Program this past fall. She really zeroed in and raised her standards and effort ten fold. The results were phenomenal!

Since the program ended 4 months ago she has continued working with Innovative trainer Marie Korkor Hughes, who has been there with her through out the entire journey. Julia has increased her total body strength and stamina to great heights. She used to need an inhaler to get through her workouts, but those days are long gone. Along with her training two times a week, she participates in 2-3 of our group fitness classes and is a member of two soccer teams that play multiple times a week. After almost a year of being with our studio Julia has lost over 50lbs, multiple inches and body fat! She truly, has transformed herself.

The most amazing thing is that she did the majority of this as a full time graduate student in an intense program at Yale University, along with being a great wife! She also knows how to enjoy the journey as she can always be caught making funny faces and jokes during her workouts. We are so proud of you Julia and it has been a privilege serving you in our multiple programs. As reward, Julia will receive an Innovative Gift Bag full of awesome products and 2 Free Personal Training sessions. Way to go!!

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Source and

What is Glutamine?

You may have seen this bottle for sale at the front desk but did not know what it was and felt silly asking. Well, here's the low down on Glutamine.

Glutamine is an amino acid (a building block for proteins), found naturally in the body.

Glutamine is a carbon and nitrogen donor and helps restore glycogen which restores energy. Glutamine is the most important component of muscle protein, and helps repair and build muscle. Here's a list of glutamine benefits:

Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.

Glutamine helps maintain cell volume and hydration, speeding up wound and burn healing and recovery.

Glutamine benefits you by replenishing declining Glutamine levels during intense workouts.

Research has shown Glutamine can help you produce growth hormone levels. A study has shown 2 grams of L-Glutamine increased growth hormones by over 400%.

Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)

Glutamine is one of the most important nutrients for your intestines. It has the ability to 'repair a leaky gut' by maintaining the structural integrity of the bowels.

Bet you didn't know this: It can even cure ulcers! Studies have found that 1.6 grams of Glutamine a day had a 92% cure rate in 4 weeks.

3 Reasons Your Food is Making You Tired

The main reason you need to eat is for energy but have you ever noticed that after eating a plate of pasta you feel anything but energized? In fact, you may feel very sleepy and ready for a nap? This is a result of three factors, all of which lead to difficulty breathing, and a feeling of sleepiness.

1. Simple Carbohydrates

Starches (pasta, rice, bread, potato chips, flour tortillas), sugar, or foods high in sugar (cookies, candy, and cakes) have a higher respiratory quotient than protein and healthy fats. Foods that have a higher respiratory quotient metabolize into carbon dioxide quickly. Carbon dioxide is the by-product which escapes your lungs as you exhale. Having high carbon dioxide in the body makes you feel weak and tired. Simpler carbohydrates have a higher respiratory quotient, and therefore will make you feel less energized, weak, and tired. You should still consume complex carbohydrates for the many health benefits such as high fiber, vitamins, and minerals contained in these foods, but when choosing starchy foods always opt for the whole grain, whole wheat, whole oat, or whole corn option.

2. Foods High in Sodium

Foods that are high in salt or are heavily processed increase water retention in the body giving you a heavy, fatigued feeling. Sodium is an electrolyte in your body which attracts water. Having too much sodium in the body causes water to be obtained in places it should not such as your blood stream (causing high blood pressure) and the interstitial tissues of your lungs. Again, this leads to difficulty breathing and a weighty, tired, weak feeling due to excess water weight. Don't worry, you're likely getting all the sodium you need by eating natural foods because all foods including fresh fruits and vegetables contain natural sodium. Read food labels on packed items for sodium and purchase items labeled as low sodium. By law these foods can only contain 140mg or less per serving. Try to stay under 1800mg sodium for the entire day.


3. Carbonated Foods

Carbonated beverages and chewing gum cause your stomach to retain a lot of air, which can also give you a worn-out feeling. Having a very full stomach actually pushes against your diaphragm, the main muscle helping your lungs breath efficiently. At the same time you need more oxygen to digest a larger meal. Chewing gum causes you to swallow air and carbonated beverages contain a lot of air in the bubbles which fill your stomach causing your stomach to push on your diaphragm, an important muscle needed to breathe efficiently. Carbonated beverages also contain dissolved carbon dioxide helping to increase the carbon dioxide in your body after consumption. Not to mention if the carbonated beverage of your choice is caffeinated, the 'crash' that follows a caffeine energy rush combined with the high carbon dioxide and air content is a double whammy. To feel energized, eat smaller meals to avoid an overly full stomach and base your diet on lean protein such as chicken breast, healthy fats like nuts, and complex carbohydrates like non-starchy vegetables. Stay away from sugar, salt, carbonated beverages, and chewing gum.


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