Sunday, December 1, 2013

My Top 2 to Avoid Holiday Weight Gain

Happy Holidays To All

I have no doubt that none of us sets out to achieve the statistical 5,7,10 pounds of holiday fat weight gain during the holiday season.  
Hopefully you are aware of it and are making efforts to avoid it.   

My goal this year is to include as many clients, family and friends as possible and each lose 5,7,10 lbs during the season and be on the positive end of the statistic.

How do we stay focused and on track?

As a general principal, we need to burn more calories than we consume. Sadly during the holidays its easy to consume 2000+, even 3000+ calories at a single meal, never mind the entire day.

Here are My top 2 tips to focus on to stay on track:

#1 - Portion control – basically keep your meal to one plate. Even at a buffet or full spread party, you can enjoy, savor and indulge without overeating.

Keep serving sizes to about the palm of your hand (no fingers, and not piled high).

Think of your plate as divided into quarters – 1 quarter protein, 1 quarter (or less) starchy carbs, 2 quarters bright colored veggies (this doesn’t include sweet potatoes with butter and marshmallows). I’m also in favor of a bit more than 1 quarter protein if you desire a better balance.

#2 – Stay consistent with your exercise – Schedule your workouts like you would an appointment and be sure to keep it.

I recommend early in the day if possible. Most of us get increasingly busy in the afternoon and it’s easy to blow off your workout. - Bad for success.

You can train with us at Primal Fitness, workout in your living room, the gym, our band program ( or one of my quick workouts from the website. Just get in a workout.

Get an accountability buddy to help. Train with a friend who is counting on you to be there. I train with a friend and if our schedules don’t match, we are required to text “done” when we finish. We treat this as a competition for more fun and inspiration.

I have opened up my schedule at Primal Fitness to a free style format MWF 7:15-10:00 and T/Th 6:00-10:00.  (Please text or call so I know to expect you-even last minute is good)
We will hold you accountable and burn massive calories this season.
*** Email, FB, greglefever, or post up if YOU ARE COMMITTED TO LOSING POUNDS THIS HOLIDAY SEASON.  There is no better time for this present.  I will help you plan, train, and stay on track.  Lets do it!
Excited for your success - Coach Greg

Sunday, September 29, 2013

The FAT season has officially arrived

It's here...the "Fat" season.

Time to focus on staying fit, not fat..

But you ask.... isn't the fat season around Thanksgiving and the end of the year with all the parties and holiday festivities?
Yes it does ramp up heavy then (pun intended).

However, and this is a big however...

When you add Halloween and all the candy and treats, It actually starts about NOW!
Every store I go into has a sale on mega bags of chocolates and other "treats"
And the stores are fighting for your business with big discounts.

I want you to make it through the rest of this year at or below your current weight, and or size, and with an increased level of fitness and wellness.
  • I know you can do it.
  • It will take some work
  • It will take some willpower
  • It will take some encouragement and support from others (and me).
Here are a couple ways to help you avoid the "Fat" season- and end the year fitter than ever:
1) Delay your candy purchase until a day or two before Halloween. If it's in your house, it presents an unnecessary temptation. How often do you eat something just because it's there?
2) Allow yourself just one piece of candy (small size) in the morning or one at night. Skip any other desserts that you would normally eat after dinner and plan to eat well balanced.
3) Only buy enough candy so that you expect to run out before the evening is over. It's crucial to weight loss success to not have "trigger" foods lying around - the temptation is often too great and most of us will fall victim if its there. Right?
4) Increase your exercise activity - Add a fat burning circuits or the Fit Body Band Program every day that you eat your two pieces of candy. This will help counteract the increase in calories that you are consuming.
5) If you indulge a bit too much, forgive and move on - it's important to forgive yourself and move on. (Enroll in the boot camps to get back on track) Dwelling on the past will not help your success today.
6) Substitute your chocolate fix with something healthier. Fruit, veggies, Greek yogurt with berries, or (my favorite) a peanut butter Craver ( will help to satisfy your cravings. And you can feel good about your choice.
What is Your best way to avoid the FAT season? Write back and let me know your tricks.
Plan to stay healthy and let me know how I can help you!
Dedicated to your health and wellness

Saturday, June 22, 2013

Fitness tips for the fourth

Happy 4th of July

It’s going to be a beautiful weekend and I know most of us will be celebrating with friends and family.

Before we have a quick review of holiday fitness tips.........

Please honor our country and our troops. Whether you are in favor of the military or not, our Freedom does NOT come free.

Here is your fitness review for keeping on track: 

1) Get in a workout in the morning before a party or BBQ gathering to get your metabolism firing. – see below for a quick workout.

2) Don’t skip meals early in preparation of saving calories for later – this usually leads to overeating and storing ALL the calories you eat later.

3) Be aware of how much you are eating – grazing adds calories fast. One plate at meal time and be done.

4) Enjoy your meals – choose the foods you really want to eat, enjoy them, and skip the ones that you are eating just because they are there.

Be well – remember the men and women of our armed services.

Quick Family Workout Suggestion: 

Here is your quick workout for the weekend –get your family involved too

Make a quick intense circuit – 20 seconds high intensity and 10 seconds rest (only 10)
1-squats – drive from your heels
2-jumping jacks or cardio equivalent (weighted is extra credit)
3-active plank (shifting weight back or side, lifting arms, circles or swings etc)
4-skull crushers/dips (hands on chair feet on floor, lower body down to floor and push back up)

Or choose from my video list -

Turn up your metabolic Fire

Salute to our military personnel, one and all. thank you!

Coach greg

Friday, June 21, 2013

I heard on the radio (did not verify) that approximately 40% of americans Do NOT eat breakfast.
Actually, I dont need a study to tell me that. So many conversations lately in regards to changing eating habits and balancing proteins etc, also require a break fast discussion because its not getting any attention.
You've heard it a million times...Breakfast is the most important meal of the day.
But why? And if Im trying to lose fat and tone my body, isn't skipping and not takng in the extra calories a good thing? NO!
Here it is in a short non-science answer
1) "Breakfast" - you are breaking your fast from sleep. Your body needs food to signal that its time to start your metabolism and energy burn for the day. If you dont send the signal with a little something to eat, Your body stays in the slow burning mode.

Who wants to stay in a slow burn mode? Light me up for the day, lets go.

2) Coffee instead? no, coffee makes you feel awake and energetic from the caffein. This is not the same as providing nutrients to your brain and body for real energy.
Eventually the coffee crashes and you are starving and sluggish, or even cranky. Eat a light breakfast instead or with your coffee.

3) Starving at lunch? - eating breakfast helps control your appetite also. If you dont eat until lunch, chances are good that you feel famished and overeat or make poor choices of food to eat. Eating too much will just store the extra calories as fat. Yikes, not our goal.

Bottom line - have at least a peice of fruit, toast with peanut butter, couple eggs loaded with veggies, a Prograde shake, something to get you started.
Good Eating!
Dont send me back emails that you dont have time. If you need more help with suggestions on how to incorporate breakfast into your busy, day I am more the happy to help.

Lets keep you rocking through the summer!

Dedicated to your health and wellness

Stay tuned for more tips and suggestions to getting fit this summer.

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