Full Body Band Workout Blast
Sunday, May 27, 2012
Holiday Weekend Fitness Survival Tips
It’s going to be a beautiful weekend and I know most of us will be celebrating with friends and family.
So let’s have a quick review of keeping our fitness progress in tact this weekend.
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.
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-or tricep dips on chair
5-push ups- fancy or regular, just crank them out
Or choose from my video list - http://www.youtube.com/watch?v=0UhKsX0uubM
Turn up your metabolic Fire
Please honor our country and our troops. Whether you are in favor of the military or not, our Freedom does NOT come free.
Salute to our military personnel, one and all. thank you!
Peace
Coach greg
Thursday, April 12, 2012
Spring Cleaning Your fitness
It’s Spring Time
One of our favorite times of the year.
Time to clean house, clean closet, cleanse your body, and prepare for summer.
Does this include your workout? You bet it does!
This is a great time to evaluate your workout and fitness.
Are you still in the gym with the same old routine?
If so, you are missing out on an opportunity to make a change, turn up your calorie furnace and energize your attitude and results.
I recommend making changes to your workout monthly for the most effective results for fat loss, toning, and strength.
As you may know, changing your workout periodically keeps your body in tip top shape.
The same old workout will result in less calories burned, over use of the same muscles, and what we truly don’t like…boredom.
- Here are a few tips for “spring cleaning” your workout.
1) If you are doing the same cardio program, change.
Move to bike, treadmill, elliptical, jogging… something different. This will accelerate your calorie burn and work new muscles.
Try an interval workout of one minute at medium intensity (60%), and 30 seconds of high intensity (90% not able to have a conversation), repeat as able.
2) If you are on a weight training program, change to intervals.
Perform a set of squats, then upper body, then cardio, and repeat with minimal rest. This will increase your heart rate and improve your conditioning.
3) Review your diet.
By diet I mean the food you consume. Are you eating 4-5 smaller meals per day? Are you including protein at every meal? Are you including veggies at every meal? One small change can make a difference.
As always, call or email me for assistance to help you get dialed in for spring and summer.
Yours in good health
Coach Greg
949-294-1790
One of our favorite times of the year.
Time to clean house, clean closet, cleanse your body, and prepare for summer.
Does this include your workout? You bet it does!
This is a great time to evaluate your workout and fitness.
Are you still in the gym with the same old routine?
If so, you are missing out on an opportunity to make a change, turn up your calorie furnace and energize your attitude and results.
I recommend making changes to your workout monthly for the most effective results for fat loss, toning, and strength.
As you may know, changing your workout periodically keeps your body in tip top shape.
The same old workout will result in less calories burned, over use of the same muscles, and what we truly don’t like…boredom.
- Here are a few tips for “spring cleaning” your workout.
1) If you are doing the same cardio program, change.
Move to bike, treadmill, elliptical, jogging… something different. This will accelerate your calorie burn and work new muscles.
Try an interval workout of one minute at medium intensity (60%), and 30 seconds of high intensity (90% not able to have a conversation), repeat as able.
2) If you are on a weight training program, change to intervals.
Perform a set of squats, then upper body, then cardio, and repeat with minimal rest. This will increase your heart rate and improve your conditioning.
3) Review your diet.
By diet I mean the food you consume. Are you eating 4-5 smaller meals per day? Are you including protein at every meal? Are you including veggies at every meal? One small change can make a difference.
As always, call or email me for assistance to help you get dialed in for spring and summer.
Yours in good health
Coach Greg
949-294-1790
Sunday, April 1, 2012
New Year Resolution Review
It’s about that time of year when most people are sliding or have already slid back on their new year resolutions.
Here is some information that will help you keep a resolution, or make a lasting change anytime you are ready.
Do you make a new year’s resolution every year? Is it the same every year?
Did you know that Fitness, weight loss, better health are at the top two or three for most people every year.
Why is that?
You know that your life is more fulfilling when you feel good about yourself, have more energy, are looking great, and all that equals feeling great.
Every year most people fall away from their resolution by February or March, and that’s a long time for most people.
So it’s not the New Year anymore but that doesn’t matter. Let’s regroup and get started today.
Ask yourself...How do I make this a life change rather than a flash in the pan, one day declaration?
Here is how to keep your fitness resolution…
1) Set attainable goals
Write them down and put an attainable timeframe on your goals. I.e., 5 pounds down by the end of the month, workout 3 times every week (put it on your calendar), eliminate sugar from my diet this week-log your diet, be prepared for a Half marathon in June etc.
Big pipe dream goals are a set up for failure so be reasonable and be sure you can get it done.
2) Keep yourself accountable
Most resolutions fail because they are a “one time” declaration on New Year’s Eve on a whim.
If you are serious, pick someone in your life that will help you stay accountable to your goal daily, monthly, and yearly.
Share the details and be sure they are ready to help you achieve. (You can always send it to me; I will keep you on track)
3) Commit your goal openly to yourself and your family
Share your goals for the year with your family and friends. The more you talk about it, the more you will feel a sense of commitment to your goals and the more people will ask you about how you are doing.
4) Stay strong
Lets not sugar coat this, changes to lifestyle are tough. It takes determination, focus and support from friends and family.
Focus on the people that support and encourage you. Keep in mind there will be the negative people but you can defeat them with your success.
It doesn’t matter what day the calendar says today. Now is always a good time to begin a lasting change.
I believe in you.
Please use me as your resource to help you achieve your goals for 2012.
Coach Greg
www.lefeverwellness.com
www.primaljusticetraining.com
Here is some information that will help you keep a resolution, or make a lasting change anytime you are ready.
Do you make a new year’s resolution every year? Is it the same every year?
Did you know that Fitness, weight loss, better health are at the top two or three for most people every year.
Why is that?
You know that your life is more fulfilling when you feel good about yourself, have more energy, are looking great, and all that equals feeling great.
Every year most people fall away from their resolution by February or March, and that’s a long time for most people.
So it’s not the New Year anymore but that doesn’t matter. Let’s regroup and get started today.
Ask yourself...How do I make this a life change rather than a flash in the pan, one day declaration?
Here is how to keep your fitness resolution…
1) Set attainable goals
Write them down and put an attainable timeframe on your goals. I.e., 5 pounds down by the end of the month, workout 3 times every week (put it on your calendar), eliminate sugar from my diet this week-log your diet, be prepared for a Half marathon in June etc.
Big pipe dream goals are a set up for failure so be reasonable and be sure you can get it done.
2) Keep yourself accountable
Most resolutions fail because they are a “one time” declaration on New Year’s Eve on a whim.
If you are serious, pick someone in your life that will help you stay accountable to your goal daily, monthly, and yearly.
Share the details and be sure they are ready to help you achieve. (You can always send it to me; I will keep you on track)
3) Commit your goal openly to yourself and your family
Share your goals for the year with your family and friends. The more you talk about it, the more you will feel a sense of commitment to your goals and the more people will ask you about how you are doing.
4) Stay strong
Lets not sugar coat this, changes to lifestyle are tough. It takes determination, focus and support from friends and family.
Focus on the people that support and encourage you. Keep in mind there will be the negative people but you can defeat them with your success.
It doesn’t matter what day the calendar says today. Now is always a good time to begin a lasting change.
I believe in you.
Please use me as your resource to help you achieve your goals for 2012.
Coach Greg
www.lefeverwellness.com
www.primaljusticetraining.com
Monday, February 27, 2012
Fitness and Cancer- Help Yourself Fight The Disease
This blog post is courtesy of David Haas
Mesothelioma Cancer Alliance Guest Blogger
http://about.me/haasblaag
Fitness and Cancer- Help Yourself Fight The Disease
Health and wellness experts say that exercise is an important part of a healthy lifestyle, and reduces the risk of certain kinds of cancers. More than that, a recent bulletin from the National Cancer Institute points out that regular exercise has many benefits for newly diagnosed cancer patients, those going through treatments and survivors of the disease.
Many types of exercise offer benefits to those dealing with cancer. Gentle, stress-relieving practices such as yoga and qigong can help cancer sufferers deal with the impact of a diagnosis and treatment, while more rigorous types of exercise can help survivors get back in shape and remain healthy after completing treatments.
The proven benefits of regular exercise have special relevance to cancer patients. Cancer patients who work out feel more empowered and confident in their body’s ability to fight the disease. A regular fitness routine improves heart and cardiovascular functioning, oxygenates the body and promotes flexibility and strength. Additional benefits of exercise include relaxation and healthful sleep.
For those just diagnosed with cancer, exercise and healthy eating can relieve the stress associated with dealing with a diagnosis and treatment, support the body’s immune response, and improve circulation, and muscle tone. Exercise can also help a cancer sufferer’s self-esteem and restore a positive body image. Some cancers alter the body’s composition, causing either wasting and loss of muscle, or weight gain, so exercise also helps to maintain a healthy weight.
Exercise can improve the functioning of organs affected by cancer. For example, those suffering from mesothelioma, a form of lung cancer usually caused by asbestos exposure, may breathe more easily thanks to a gentle exercise program. Also, for those undergoing treatments, exercise can also increase flexibility in muscles and joints made stiff and painful from chemotherapy, and help relieve discomfort from side effects, such as constipation, nausea and loss of appetite.
However, exercising during cancer treatments and even in the years following successful treatment involves cautions. Some cancer treatments, such as androgen deprivation therapy for prostate cancer, cause an increased risk of bone fracture. Breast cancer surgery can have an impact on shoulder muscles. It’s important to work with a fitness professional to create an exercise program that accommodates these special considerations.
Although cancer patients must heed their physician’s recommendation about exercising during treatment, the National Cancer Institute also notes that exercise at comfortable levels can help at even later stages of the disease. Exercise can even be done in bed or in a wheelchair, and the workout can be adjusted to fit an individual’s needs at different stages of illness. For individuals dealing with cancer, regular exercise offers support every step of the way.
As always, consult with your Dr. before beginning any fitness or exercise program.
Article contributed by David Haas
Mesothelioma Cancer Alliance Guest Blogger
http://about.me/haasblaag
Mesothelioma Cancer Alliance Guest Blogger
http://about.me/haasblaag
Fitness and Cancer- Help Yourself Fight The Disease
Health and wellness experts say that exercise is an important part of a healthy lifestyle, and reduces the risk of certain kinds of cancers. More than that, a recent bulletin from the National Cancer Institute points out that regular exercise has many benefits for newly diagnosed cancer patients, those going through treatments and survivors of the disease.
Many types of exercise offer benefits to those dealing with cancer. Gentle, stress-relieving practices such as yoga and qigong can help cancer sufferers deal with the impact of a diagnosis and treatment, while more rigorous types of exercise can help survivors get back in shape and remain healthy after completing treatments.
The proven benefits of regular exercise have special relevance to cancer patients. Cancer patients who work out feel more empowered and confident in their body’s ability to fight the disease. A regular fitness routine improves heart and cardiovascular functioning, oxygenates the body and promotes flexibility and strength. Additional benefits of exercise include relaxation and healthful sleep.
For those just diagnosed with cancer, exercise and healthy eating can relieve the stress associated with dealing with a diagnosis and treatment, support the body’s immune response, and improve circulation, and muscle tone. Exercise can also help a cancer sufferer’s self-esteem and restore a positive body image. Some cancers alter the body’s composition, causing either wasting and loss of muscle, or weight gain, so exercise also helps to maintain a healthy weight.
Exercise can improve the functioning of organs affected by cancer. For example, those suffering from mesothelioma, a form of lung cancer usually caused by asbestos exposure, may breathe more easily thanks to a gentle exercise program. Also, for those undergoing treatments, exercise can also increase flexibility in muscles and joints made stiff and painful from chemotherapy, and help relieve discomfort from side effects, such as constipation, nausea and loss of appetite.
However, exercising during cancer treatments and even in the years following successful treatment involves cautions. Some cancer treatments, such as androgen deprivation therapy for prostate cancer, cause an increased risk of bone fracture. Breast cancer surgery can have an impact on shoulder muscles. It’s important to work with a fitness professional to create an exercise program that accommodates these special considerations.
Although cancer patients must heed their physician’s recommendation about exercising during treatment, the National Cancer Institute also notes that exercise at comfortable levels can help at even later stages of the disease. Exercise can even be done in bed or in a wheelchair, and the workout can be adjusted to fit an individual’s needs at different stages of illness. For individuals dealing with cancer, regular exercise offers support every step of the way.
As always, consult with your Dr. before beginning any fitness or exercise program.
Article contributed by David Haas
Mesothelioma Cancer Alliance Guest Blogger
http://about.me/haasblaag
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