Hey everyone -
Here is a terrific recipe for you that Tiff and I had while we were at her sisters in Utah. Very tasty, great for a cold night, and well balanced to keep your fat burning furnace on fire.
And to keep your fitness program moving - a no excuses 4 minute workout. I know you have 4 minutes at home or work. Go and do this one now.
http://www.youtube.com/watch?v=0UhKsX0uubM
Keep your metabolic furnace burning,
Coach Greg
http://www.lefeverwellness.blogspot.com/
P.S. Stay tuned for the 4 minute workout video.
4 minute no-excuses workout:
20 seconds high intensity work
10 seconds rest
Cycle 8 times and get back to your day with a burning metabolism, rise in energy, and sense of accomplishment because you didn't let your busy day affect your workout time. You Rock!
Chair squats - hands at your sides or overhead. Start in standing position and Sit down until backside touches the chair and quickly stand up (driving from your heels). keep your pace fast, but form is priority. knees over toes.
Push-ups - I know you hate these but youve heard me say it too many times...these are excelent for your total upper body strength. Start at your most challenging level and modify down if needed.
Quick feet/ mountain climbers or quick run (depending on space)- get your heart rate up- this is important
Bycicle crunches - (Or uni-cycle if you dare) - good form, same elbow to same knee, keeping your leg extension full and as low as possible. Form is important. get a full shoulder rotation.
Repeat this cycle 2 times for the 4 minute workout and you are on FIRE!
Give it your fullest intensity - you deserve it!
______________________________________________________
Now you must be hungry so check out this excellent recipe...
This chili with beef and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.
Beef (turkey) and Butternut Squash Chili
October 30th, 2007 @ 4:30am
1 lb extra lean ground beef or Turkey breast 1 green bell pepper, chopped 1 medium onion, chopped 2 garlic cloves, minced 1 14 1/2 oz cans canned Mexican style stewed tomatoes 1 16 oz can chili beans 1/2 small butternut squash, peeled and cubed, about 1 1/2 cups 1 cup low sodium beef broth 1 1/2 tsp ground cumin 1 1/2 tsp chili powder 1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan. Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil. Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes. Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.
Nutritional Information
Calories:
234 (22% from fat)
Fat:
6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein:
17g
Carbohydrate:
30g
Fiber:
6.8g
Cholesterol:
21mg
Iron:
2.9mg
Sodium:
642mg
Calcium:
65mg
Bon Apetite!!!
Coach greg
Sunday, December 21, 2008
Monday, December 15, 2008
This is the #1, numero uno, top of the list, one word Diet tip for you to get yourself where you want to be .
...... Planning......
Yes its that simple. Even if you have a mediocre diet plan and are missing a few elements to dial you into extreme fat loss or weight management, you are still ahead of the game if you have a meal plan and stick to it.
Here is a scenario ( I know this one too well) - You decide you are ready to drop some pounds before the big holiday party or reunion or wedding, and you know basically what to eat, ... less carbs, more protein and veggies. So you start your day with that in mind.
Coffee for breakfast and off you go.
About mid day you get a bit hungry, look around for your options and can only find the nearest coffee cart or fast food place. Neither of which will really help. SO you settle on one little scone, oh, and a non-fat latte, or get suckered into something worse because you are hungry and it wont hurt just this once.
Lunch comes, didn't bring one with you so you head out and get a salad. Good. try to keep the dressing light and hold the croutons. Ok safe there.
Mid-day no snack so you venture to the machine where the ever present low fat pretzels, trail mix and other delights are waiting. You make a selection, most likely low-fat because you are paying attention, but likely high carb because you choices are limited.
Dinner you rummage through the fridge or grab something for the kids, and yourself because you are too tired to cook ( i know I am). Not the best for your diet plan.
You get the idea. So at the end of your day you end up with a high carb, low protein, fruit and veggie deficient diet. NOT GOOD for you fat loss.
Bottom line is you need to plan to succeed. Here are a few tips:
It works for almost everything in life - particularly your weigh loss program.
Don't let a great diet plan get knocked off track by a poor plan. You can do it.
Call me if you need help you with your plan
Be well
Coach Greg
...... Planning......
Yes its that simple. Even if you have a mediocre diet plan and are missing a few elements to dial you into extreme fat loss or weight management, you are still ahead of the game if you have a meal plan and stick to it.
Here is a scenario ( I know this one too well) - You decide you are ready to drop some pounds before the big holiday party or reunion or wedding, and you know basically what to eat, ... less carbs, more protein and veggies. So you start your day with that in mind.
Coffee for breakfast and off you go.
About mid day you get a bit hungry, look around for your options and can only find the nearest coffee cart or fast food place. Neither of which will really help. SO you settle on one little scone, oh, and a non-fat latte, or get suckered into something worse because you are hungry and it wont hurt just this once.
Lunch comes, didn't bring one with you so you head out and get a salad. Good. try to keep the dressing light and hold the croutons. Ok safe there.
Mid-day no snack so you venture to the machine where the ever present low fat pretzels, trail mix and other delights are waiting. You make a selection, most likely low-fat because you are paying attention, but likely high carb because you choices are limited.
Dinner you rummage through the fridge or grab something for the kids, and yourself because you are too tired to cook ( i know I am). Not the best for your diet plan.
You get the idea. So at the end of your day you end up with a high carb, low protein, fruit and veggie deficient diet. NOT GOOD for you fat loss.
Bottom line is you need to plan to succeed. Here are a few tips:
- Start on Sunday and plan out your week (roughly)
- Go shopping so you have the foods you need
- Keep the foods that will encourage Fat loss in your refrigerator or at your desk
- Write down a Plan of specific meals and times to stay on track, if its written you don't need to think about it.
- Stay on the plan and get a friend to do it with you. Accountability is a great thing. Use me to help you too.
I keep hearing the same line over and over lately, probably because its true ---
Fail to Plan, Plan to fail.It works for almost everything in life - particularly your weigh loss program.
Don't let a great diet plan get knocked off track by a poor plan. You can do it.
Call me if you need help you with your plan
Be well
Coach Greg
Tuesday, December 9, 2008
I received an email today that included this excerpt from the book power of positive thinking. I read it twice and let it sink in. I hope you do too. Enjoy the Echo of Life!
A son and his father were walking on the mountains. Suddenly, the son falls, hurts himself and screams, "AAAhhhhhhhhhhh!!!"
To his surprise, he hears the voice repeating, somewhere in the mountain: "AAAhhhhhhhhhhh!!!"
Curious, he yells, "Who are you?"
He receives the answer, "Who are you?"
Angered at the response, he screams, "Coward!"
He receives the answer, "Coward!"
He looks to his father and asks, "What's going on?"
The father smiles and says, "My son, pay attention."
And then he screams to the mountain, "I admire you!"
The voice answers, "I admire you!"
Again the father screams, "You are a champion!"
The voice answers, "You are a champion!"
The boy is surprised, but does not understand.
Then the father explains: "People call this ECHO, but really this is LIFE. It gives you back everything you say or do. Our life is simply a reflection of our actions."
What are your actions today?
A son and his father were walking on the mountains. Suddenly, the son falls, hurts himself and screams, "AAAhhhhhhhhhhh!!!"
To his surprise, he hears the voice repeating, somewhere in the mountain: "AAAhhhhhhhhhhh!!!"
Curious, he yells, "Who are you?"
He receives the answer, "Who are you?"
Angered at the response, he screams, "Coward!"
He receives the answer, "Coward!"
He looks to his father and asks, "What's going on?"
The father smiles and says, "My son, pay attention."
And then he screams to the mountain, "I admire you!"
The voice answers, "I admire you!"
Again the father screams, "You are a champion!"
The voice answers, "You are a champion!"
The boy is surprised, but does not understand.
Then the father explains: "People call this ECHO, but really this is LIFE. It gives you back everything you say or do. Our life is simply a reflection of our actions."
What are your actions today?
Thursday, December 4, 2008
This article was featured in Life after 50 Magazine
Ladies only-
Sleek and Sexy after 50
By Fitness and Wellness Coach Greg LeFever
If you’re 50 plus, holding a few extra pounds, have less energy than you used to have, these days you just may feel, well “less than sexy”. As a fitness coach of mostly women clients, I hear many of these concerns about fitness and general health frequently.
Let’s face it, committee meetings, volunteerism, being wife, mom and grandmom can occupy most of your time and before you know it, you are taking care of everyone else except you—and definitely not in the condition that makes you feel good. But you can feel more appealing and sexy TODAY by making a few simple AND FUN changes in your life:
Step 1 – Take the “me” time. It doesn’t take much, but a small break in your day even as little as 10 minutes for a quick intense workout or quiet meditation can recharge your battery. And don’t tell me you don’t have 10 minutes because if you want it bad enough for yourself you will find it. I find mine in all kinds of places; carwash, waiting for my son to get out of school, kids doing homework, waiting in the doctors office... Choose to make the time for yourself and take it!
If you have time to get in a full workout, I recommend something different, like boot camp. Its outside in the fresh air, gives you a full body balance, core, strength, cardio workout like you most likely will not get in a gym. Check for the boot camp in your area that suits your workout style. Mine are functional and challenging but not military style—and all fitness levels are welcome. We offer women-only, one hour, every-other-day camps and most of all, we keep it fun so you enjoy your “ME” time (www.lefeverwellness.com). You may want to hire a personal trainer that knows about full body, multi-joint efficient workouts to burn more calories in a shorter amount of time, during and after your session. Hint: Burning calories for hours after your sessions is the key.
Walking is great—it gets you up and moving and it is a positive step toward your health. However, you may need to step it up to ensure your body is burning maximum calories by adding strength training. If you choose to walk, stop at every corner and do 20 jumping jacks or lunges, then continue on at a brisk pace. This adds a strength interval to elevate your metabolism.
Step 2—What about diet? Is it as important as exercise? It’s MORE important! I tell my ladies that you can out eat the best training program. Diet is the key to losing those extra pounds or inches. You must follow a few basic rules:
1) Eat 5-6 small meals everyday (watch the total calorie intake)
2) Include protein at every meal for cell growth and repair (hair, skin and nails- who isn’t taking care of these?) –
3) Add nutrient rich veggies at most meals – dark greens, yellows, and orange
4) Drink 80 or so oz of water (Yes 80!)
5) Give yourself at least two hours between your final meal and bedtime. This one is truly important! Follow these and you will develop a leaner, sleeker physique.
Should you take a supplement? YES! – even the best diet may be lacking nutrients just due to the fact that foods do not have the same amount of nutrients per serving as they did years ago. Supplements should be used to bridge the gap between what your body needs to function and what your food is providing. And – this is key – go with a high quality whole food supplement. Don’t skimp out now. You may be paying top dollar for your hair and nails, why would you cheap out on your body.
Step 2—I would be remiss if I didn’t discuss attitude. By now if you have a few extra pounds and you are focused on your size and weight from even five years ago, then you are distracted from your goals and achievements of today. Let the old days go! Focus on Today. How good can you look now, what is a reasonable goal weight for today?
Embrace your current age and body. Let me tell you a secret from the male perspective: If a woman over 40 is trying to look like she is 20 something, it’s usually obvious and portrays a lack of confidence and self esteem and is not necessarily attractive.
A strong beautiful sexy woman is one who embraces who she is today, with the body she has now, and has a certain air of confidence in knowing she is attractive and feels it, not fakes it. This is something that guys can’t figure out. Why is that woman so attractive? It’s you being who you are today.
Choose to be as fit and sexy as you can today and love yourself for every positive step you take.
Let me summarize:
1 Embrace yourself as you are today: Use affirmations – I am sexy and I feel good
2 Get in your “me” time everyday- at least 10-15 minutes
3 Commit to at least a 10 minute workout daily -- if not a full 45 minute session
4 Take charge of your diet plan – no excuses, it starts now!
5 Most of all, love yourself at every step of your journey to being fit and sexy over 50 and beyond. This will, indeed, make you attractive, appealing and absolutely sexy.
Ladies only-
Sleek and Sexy after 50
By Fitness and Wellness Coach Greg LeFever
If you’re 50 plus, holding a few extra pounds, have less energy than you used to have, these days you just may feel, well “less than sexy”. As a fitness coach of mostly women clients, I hear many of these concerns about fitness and general health frequently.
Let’s face it, committee meetings, volunteerism, being wife, mom and grandmom can occupy most of your time and before you know it, you are taking care of everyone else except you—and definitely not in the condition that makes you feel good. But you can feel more appealing and sexy TODAY by making a few simple AND FUN changes in your life:
Step 1 – Take the “me” time. It doesn’t take much, but a small break in your day even as little as 10 minutes for a quick intense workout or quiet meditation can recharge your battery. And don’t tell me you don’t have 10 minutes because if you want it bad enough for yourself you will find it. I find mine in all kinds of places; carwash, waiting for my son to get out of school, kids doing homework, waiting in the doctors office... Choose to make the time for yourself and take it!
If you have time to get in a full workout, I recommend something different, like boot camp. Its outside in the fresh air, gives you a full body balance, core, strength, cardio workout like you most likely will not get in a gym. Check for the boot camp in your area that suits your workout style. Mine are functional and challenging but not military style—and all fitness levels are welcome. We offer women-only, one hour, every-other-day camps and most of all, we keep it fun so you enjoy your “ME” time (www.lefeverwellness.com). You may want to hire a personal trainer that knows about full body, multi-joint efficient workouts to burn more calories in a shorter amount of time, during and after your session. Hint: Burning calories for hours after your sessions is the key.
Walking is great—it gets you up and moving and it is a positive step toward your health. However, you may need to step it up to ensure your body is burning maximum calories by adding strength training. If you choose to walk, stop at every corner and do 20 jumping jacks or lunges, then continue on at a brisk pace. This adds a strength interval to elevate your metabolism.
Step 2—What about diet? Is it as important as exercise? It’s MORE important! I tell my ladies that you can out eat the best training program. Diet is the key to losing those extra pounds or inches. You must follow a few basic rules:
1) Eat 5-6 small meals everyday (watch the total calorie intake)
2) Include protein at every meal for cell growth and repair (hair, skin and nails- who isn’t taking care of these?) –
3) Add nutrient rich veggies at most meals – dark greens, yellows, and orange
4) Drink 80 or so oz of water (Yes 80!)
5) Give yourself at least two hours between your final meal and bedtime. This one is truly important! Follow these and you will develop a leaner, sleeker physique.
Should you take a supplement? YES! – even the best diet may be lacking nutrients just due to the fact that foods do not have the same amount of nutrients per serving as they did years ago. Supplements should be used to bridge the gap between what your body needs to function and what your food is providing. And – this is key – go with a high quality whole food supplement. Don’t skimp out now. You may be paying top dollar for your hair and nails, why would you cheap out on your body.
Step 2—I would be remiss if I didn’t discuss attitude. By now if you have a few extra pounds and you are focused on your size and weight from even five years ago, then you are distracted from your goals and achievements of today. Let the old days go! Focus on Today. How good can you look now, what is a reasonable goal weight for today?
Embrace your current age and body. Let me tell you a secret from the male perspective: If a woman over 40 is trying to look like she is 20 something, it’s usually obvious and portrays a lack of confidence and self esteem and is not necessarily attractive.
A strong beautiful sexy woman is one who embraces who she is today, with the body she has now, and has a certain air of confidence in knowing she is attractive and feels it, not fakes it. This is something that guys can’t figure out. Why is that woman so attractive? It’s you being who you are today.
Choose to be as fit and sexy as you can today and love yourself for every positive step you take.
Let me summarize:
1 Embrace yourself as you are today: Use affirmations – I am sexy and I feel good
2 Get in your “me” time everyday- at least 10-15 minutes
3 Commit to at least a 10 minute workout daily -- if not a full 45 minute session
4 Take charge of your diet plan – no excuses, it starts now!
5 Most of all, love yourself at every step of your journey to being fit and sexy over 50 and beyond. This will, indeed, make you attractive, appealing and absolutely sexy.
Hey everyone. It’s the holiday Fat gaining time.
No Doubt you don’t want the average 5-12 pound gain before January just to make a resolution to take it back off.
It’s a silly cycle. But it keeps happening year after year.
So here for you is an easy to apply list of holiday tips to keep you ahead of the game.
Since its party time, it usually means a time that includes high carb, high fat foods in mass quantities. Don't get sucked in and knocked off track. Try a few of these to help you out.
1) Have a healthy snack before you leave to a party. Eat some veggies or small turkey sandwich or some fruit. This will help curb your appetite so when you arrive you aren't famished and looking for the cookies, chips and dip to satisfy you.
2) drink a glass of water when you start to feel hungry and before a meal. Water helps send the message to your brain that there is something in your stomach and helps curb your appetite. It also takes up some space so there is less room for over consumption. Many times hunger is mistaken for thirst and a simple glass of water can satisfy you.
3) Eat ONE plate of food - Many parties are buffet style which is easy to overdo. Take one plate and sample everything you want - IN SMALL PORTIONS. When your plate is clean, simply be done.
4) include protein with your meals - protein helps slow your digestions and keeps the blood sugar levels lower which can help slow the sugar/fat storage. Still keep your portions in control. To many protein calories can add up also.
5) Biggest one - Portion Control. Keeping your overall calories down and in check will help ensure your fitness success. If you are a desert person, skip a starchy carb at dinner and trade for a small desert. Key here is small. Create a new habit by sampling a desert and then passing it on to someone else ( don't pass it to someone else in boot camp).
Enjoy your holiday season and be successful with your fitness - it can be done - and we have faith that each of you can do it.
Please let us know your success stories - big or small, every success is a success and we want to know.
Be well
Coach Greg
No Doubt you don’t want the average 5-12 pound gain before January just to make a resolution to take it back off.
It’s a silly cycle. But it keeps happening year after year.
So here for you is an easy to apply list of holiday tips to keep you ahead of the game.
Since its party time, it usually means a time that includes high carb, high fat foods in mass quantities. Don't get sucked in and knocked off track. Try a few of these to help you out.
1) Have a healthy snack before you leave to a party. Eat some veggies or small turkey sandwich or some fruit. This will help curb your appetite so when you arrive you aren't famished and looking for the cookies, chips and dip to satisfy you.
2) drink a glass of water when you start to feel hungry and before a meal. Water helps send the message to your brain that there is something in your stomach and helps curb your appetite. It also takes up some space so there is less room for over consumption. Many times hunger is mistaken for thirst and a simple glass of water can satisfy you.
3) Eat ONE plate of food - Many parties are buffet style which is easy to overdo. Take one plate and sample everything you want - IN SMALL PORTIONS. When your plate is clean, simply be done.
4) include protein with your meals - protein helps slow your digestions and keeps the blood sugar levels lower which can help slow the sugar/fat storage. Still keep your portions in control. To many protein calories can add up also.
5) Biggest one - Portion Control. Keeping your overall calories down and in check will help ensure your fitness success. If you are a desert person, skip a starchy carb at dinner and trade for a small desert. Key here is small. Create a new habit by sampling a desert and then passing it on to someone else ( don't pass it to someone else in boot camp).
Enjoy your holiday season and be successful with your fitness - it can be done - and we have faith that each of you can do it.
Please let us know your success stories - big or small, every success is a success and we want to know.
Be well
Coach Greg
Monday, November 24, 2008
It’s the season to talk about the much publicized turkey nap - caused by the evil Tryptophan!
Most interesting to me is that during the other 11 months of the year you don’t hear anyone talk about needing a nap after eating a turkey sandwich…..hmmmm wonder why?
--------------------------------------
A small bit of science- tryptophan is an amino acid that can have effects on relaxation. Tryptophan helps the body produce the b- vitamin niacin, which, in turn, helps the body produce serotonin, a chemical that acts as a calming agent in the brain and plays a key role in sleep. – ok enough science.
FYI - Other foods that are considered sources of tryptophan are dairy products, beef, poultry, barley, brown rice, fish, soybeans, and peanuts. - Do you need a nap after these?
-------------------------------------
Here are 5 reasons you may feel sleepy after a big holiday meal;
Heavy Carbohydrates – A heavy carbohydrate meal will increase insulin levels, which lowers competing amino acid levels in blood, creating an increase in the relative level of tryptophan in the blood. Serotonin may then produce a sleepy feeling.
Fatty food – A meal rich in fats slows down the digestive system and requires lots of energy to digest. Blood flow is redirected to your stomach rather than the rest of your body, leaving you with less energy overall.
Alcohol - Alcohol is a central nervous system depressant. A few drinks as part of the holiday celebration can add to the nap-factor. (Too many can add to the lampshade on your head factor)
Overeating -Your body requires a great deal of energy to digest a large meal (particularly high fat and high carbohydrates). When your stomach is full, blood is directed away from other organ systems, including your nervous system. And of course you know by now…you will feel the need to snooze.
R&R - Often the most relaxing part of the festivities is likely to be the meal. No matter what you may have been doing throughout the day, Thanksgiving dinner provides an opportunity to sit back and relax – followed by a big meal…. guess what? zzzzzzzzzzzzzzzzzz
A couple of quick tips to keep your energy levels up:
1) Snack on the fruits and vegetables (minimal dip) to keep calorie count down.
2) Eat a balanced turkey dinner - balance turkey or protein, a good helping of veggies and smaller servings of potatoes, breads etc.
3) Reasonable serving sizes - Eat one plate of food and be finished. Try everything but keep the servings sizes of heavy carb and fat foods small.
4) Beverages – be aware of high calorie celebratory drinks – especially alcohol. Have a couple for the entire day.
5) Exercise – get a workout in before your festivities to increase your metabolism and burn calories – a great healthy start.
******************************************************************8
Most of all – enjoy your time with friends and family. We all have so much to be thankful for – stop and take a minute with your family to be thankful.
I am thankful for all of you!
Happy Thanksgiving.
Coach Greg
Most interesting to me is that during the other 11 months of the year you don’t hear anyone talk about needing a nap after eating a turkey sandwich…..hmmmm wonder why?
--------------------------------------
A small bit of science- tryptophan is an amino acid that can have effects on relaxation. Tryptophan helps the body produce the b- vitamin niacin, which, in turn, helps the body produce serotonin, a chemical that acts as a calming agent in the brain and plays a key role in sleep. – ok enough science.
FYI - Other foods that are considered sources of tryptophan are dairy products, beef, poultry, barley, brown rice, fish, soybeans, and peanuts. - Do you need a nap after these?
-------------------------------------
Here are 5 reasons you may feel sleepy after a big holiday meal;
Heavy Carbohydrates – A heavy carbohydrate meal will increase insulin levels, which lowers competing amino acid levels in blood, creating an increase in the relative level of tryptophan in the blood. Serotonin may then produce a sleepy feeling.
Fatty food – A meal rich in fats slows down the digestive system and requires lots of energy to digest. Blood flow is redirected to your stomach rather than the rest of your body, leaving you with less energy overall.
Alcohol - Alcohol is a central nervous system depressant. A few drinks as part of the holiday celebration can add to the nap-factor. (Too many can add to the lampshade on your head factor)
Overeating -Your body requires a great deal of energy to digest a large meal (particularly high fat and high carbohydrates). When your stomach is full, blood is directed away from other organ systems, including your nervous system. And of course you know by now…you will feel the need to snooze.
R&R - Often the most relaxing part of the festivities is likely to be the meal. No matter what you may have been doing throughout the day, Thanksgiving dinner provides an opportunity to sit back and relax – followed by a big meal…. guess what? zzzzzzzzzzzzzzzzzz
A couple of quick tips to keep your energy levels up:
1) Snack on the fruits and vegetables (minimal dip) to keep calorie count down.
2) Eat a balanced turkey dinner - balance turkey or protein, a good helping of veggies and smaller servings of potatoes, breads etc.
3) Reasonable serving sizes - Eat one plate of food and be finished. Try everything but keep the servings sizes of heavy carb and fat foods small.
4) Beverages – be aware of high calorie celebratory drinks – especially alcohol. Have a couple for the entire day.
5) Exercise – get a workout in before your festivities to increase your metabolism and burn calories – a great healthy start.
******************************************************************8
Most of all – enjoy your time with friends and family. We all have so much to be thankful for – stop and take a minute with your family to be thankful.
I am thankful for all of you!
Happy Thanksgiving.
Coach Greg
Monday, July 21, 2008
Have you been to the fair yet?
Wow!! Is no food sacred anymore?
How do you make Fat even Fatter? Eat at the fair.
**********************************************************************
I’m writing this newsletter to help you avoid falling victim to the massive calorie avalanche at the fair.
Tiff, TC and I recently went to the fair and were floored at the food choices. As we stood waiting for our grilled corn, we looked around at the other eating choices in the area – Gadzooks!! What I saw was shocking.
Here is the list of memorable items and their statistics ( stats courtesy of Calorieking.com)
Fried Twinkies – 420 cal / 34g FAT / 45gcarb
Fried snickers – 444 cal / 29g FAT / 42g Carb
Fried zucchini (but it’s a vegetable-not after frying) – 620 cal / 40g FAT / 1100 sodium
Fried onion rings (3 rings probably not the massive ones) – 309 cal / 13g FAT / 40g carb
And the new entries for this year…
Fried Cupcakes – not yet rated on the Fat-o-meter, but can you imagine?
Fried Pop tarts- not yet rated on the Fat-o-meter
Who thinks of this stuff? Keep in mind they aren’t just fried, they are battered first then fried, a double calorie whammy.
I ask how they can keep making these nasty foods and then I look around at the people eating them (check the statistic in the P.S.). Even my son commented on how nasty the food was and how it made people fat. Let’s add the rest of the equation, it not only makes you FAT but also adds to your risk of heart disease, stroke, cancer, etc. Talk about an accelerator.
Here is the important part - - How can you avoid overeating and getting caught up in damaging all the hard work you have been putting in to get yourself healthy and in shape?
1) Eat before you go to the fair. Choose something healthy that is reasonably high fiber/high protein. This will help you feel full longer so you can enjoy all of the other attractions the fair has to offer without wanting to eat when you walk in the door.
2) Drink plenty of water – water helps you feel full and will help keep the fried food craving away.
3) Choose something healthier to eat – turkey leg, grilled corn, BBQ without all the starchy side dishes. (fried Veggies don’t count – they are still fried. Check stat below)
4) Choose one treat and share it – sharing is a great way to avoid overeating. Have a couple bites and pass it on.
And then be sure you are enrolled in our next boot camp to keep your positive fitness momentum. Your fellow boot campers are there for support too.
Write me back or post a comment and let me know what methods you used to avoid the food pitfalls of the fair. Have a healthy day
Coach Greg
www.lefeverwellness.com
http://lefeverwellness.getprograde.com
P.S.
A recent report on the fatness of America was just issued and we are up 1% from 25 to 26% OBESE. That’s not overweight, its OBESE.
Wow!! Is no food sacred anymore?
How do you make Fat even Fatter? Eat at the fair.
**********************************************************************
I’m writing this newsletter to help you avoid falling victim to the massive calorie avalanche at the fair.
Tiff, TC and I recently went to the fair and were floored at the food choices. As we stood waiting for our grilled corn, we looked around at the other eating choices in the area – Gadzooks!! What I saw was shocking.
Here is the list of memorable items and their statistics ( stats courtesy of Calorieking.com)
Fried Twinkies – 420 cal / 34g FAT / 45gcarb
Fried snickers – 444 cal / 29g FAT / 42g Carb
Fried zucchini (but it’s a vegetable-not after frying) – 620 cal / 40g FAT / 1100 sodium
Fried onion rings (3 rings probably not the massive ones) – 309 cal / 13g FAT / 40g carb
And the new entries for this year…
Fried Cupcakes – not yet rated on the Fat-o-meter, but can you imagine?
Fried Pop tarts- not yet rated on the Fat-o-meter
Who thinks of this stuff? Keep in mind they aren’t just fried, they are battered first then fried, a double calorie whammy.
I ask how they can keep making these nasty foods and then I look around at the people eating them (check the statistic in the P.S.). Even my son commented on how nasty the food was and how it made people fat. Let’s add the rest of the equation, it not only makes you FAT but also adds to your risk of heart disease, stroke, cancer, etc. Talk about an accelerator.
Here is the important part - - How can you avoid overeating and getting caught up in damaging all the hard work you have been putting in to get yourself healthy and in shape?
1) Eat before you go to the fair. Choose something healthy that is reasonably high fiber/high protein. This will help you feel full longer so you can enjoy all of the other attractions the fair has to offer without wanting to eat when you walk in the door.
2) Drink plenty of water – water helps you feel full and will help keep the fried food craving away.
3) Choose something healthier to eat – turkey leg, grilled corn, BBQ without all the starchy side dishes. (fried Veggies don’t count – they are still fried. Check stat below)
4) Choose one treat and share it – sharing is a great way to avoid overeating. Have a couple bites and pass it on.
And then be sure you are enrolled in our next boot camp to keep your positive fitness momentum. Your fellow boot campers are there for support too.
Write me back or post a comment and let me know what methods you used to avoid the food pitfalls of the fair. Have a healthy day
Coach Greg
www.lefeverwellness.com
http://lefeverwellness.getprograde.com
P.S.
A recent report on the fatness of America was just issued and we are up 1% from 25 to 26% OBESE. That’s not overweight, its OBESE.
Thursday, June 12, 2008
Hey everyone
I’ve been asked a lot of questions lately about how to eliminate those extra few pounds, and “why isn’t it going away if I’m working out hard”.
My first question back is what’s your diet like? Do you want to write it down for me to review?
The response is usually met with oooohhh, not so good. And, uuuuhhhh no.
So I took a poll among my boot campers, personal clients, and some friends at LeTip – The question was – which do you think is more important …diet or exercise?
The response was mixed.
Quit honestly, if you are focused on either or both in effort to improve your life, congratulations, keep up the good work. You are already moving toward success.
But, let me be very clear and to the point about exercise, weight loss, and fat loss.
(All my clients have heard this but here it is again…..)
You will get better results with the best diet/nutrition program and the worst fitness program --- than you will with the best fitness program and the worst diet/nutrition progam.
Bottom line ------ you can out eat any good fitness program and not get the results you are looking to achieve. Which of course leaves you baffled.
If you want results with fat loss you should include the following immediately;
1) Eat protein at every meal – yes every meal, eggs at breakfast, tuna/chicken at lunch, snack with nuts/mozzarella/not fat cottage cheese, diner with chicken, fish, lean meat.
2) Eat 5-6 small meals per day – smaller meals will provide the immediate enegy requirements and not store excess calories from large, high calorie meals.
3) Get with the greens – Eat lots of green veggies. Romaine, spinach, green beans etc. loading up will increase your fiber intake and bulk which will help you eat less of other foods that make increase calorie or fat intake.
4) Eat at least 2 hours before bedtime. Give your body time to digest your food. This helps with proper digestion and avoids possible stomach discomfort, which could interrupt your much-needed sleep.
Start with these four steps and you will see results quickly. And of course, get your self enrolled in my boot camp or private training program to accelerate your results.
Be in good health – You Only Get One Body
Coach Greg
www.lefeverwellness.com
I’ve been asked a lot of questions lately about how to eliminate those extra few pounds, and “why isn’t it going away if I’m working out hard”.
My first question back is what’s your diet like? Do you want to write it down for me to review?
The response is usually met with oooohhh, not so good. And, uuuuhhhh no.
So I took a poll among my boot campers, personal clients, and some friends at LeTip – The question was – which do you think is more important …diet or exercise?
The response was mixed.
Quit honestly, if you are focused on either or both in effort to improve your life, congratulations, keep up the good work. You are already moving toward success.
But, let me be very clear and to the point about exercise, weight loss, and fat loss.
(All my clients have heard this but here it is again…..)
You will get better results with the best diet/nutrition program and the worst fitness program --- than you will with the best fitness program and the worst diet/nutrition progam.
Bottom line ------ you can out eat any good fitness program and not get the results you are looking to achieve. Which of course leaves you baffled.
If you want results with fat loss you should include the following immediately;
1) Eat protein at every meal – yes every meal, eggs at breakfast, tuna/chicken at lunch, snack with nuts/mozzarella/not fat cottage cheese, diner with chicken, fish, lean meat.
2) Eat 5-6 small meals per day – smaller meals will provide the immediate enegy requirements and not store excess calories from large, high calorie meals.
3) Get with the greens – Eat lots of green veggies. Romaine, spinach, green beans etc. loading up will increase your fiber intake and bulk which will help you eat less of other foods that make increase calorie or fat intake.
4) Eat at least 2 hours before bedtime. Give your body time to digest your food. This helps with proper digestion and avoids possible stomach discomfort, which could interrupt your much-needed sleep.
Start with these four steps and you will see results quickly. And of course, get your self enrolled in my boot camp or private training program to accelerate your results.
Be in good health – You Only Get One Body
Coach Greg
www.lefeverwellness.com
Saturday, June 7, 2008
We have been burning tons of calories this session at boot camp and I want to help you keep your calorie burning bodies going in between class days.
Ok - I know you are busy and dont always have time for a full workout - I dont either. However, many studies show that even a short HIGH INTENSITY burst will raise your metabolism and keep you on the right track.
Do you have 5 Minuets - YES!
Here is a quick way to ignite your body and get on with your day until we hit it in the next session. You can do this in your living room, garage, backyard, whereever.....
Preferably you will warm up for a minute or two first with a walk, light jog in place, some hips circles etc.
Get out your watch or be near a clock to Time you.
You will cycle 20 seconds of exercise with 10 seconds of rest. (1 cycle)
Do this 8 times at a high intensity.
Choose your cardio method of preference -
sprint in place (fast)
Shadow box (quick hands)
Jump rope (mach rope)
Mountain climbers
The point is it needs to be INTENSE and raise your heart rate.
Give yourself 5 minutes - get cleaned up and you are ready for the rest of your day.
Give this a try and let me know how it works for you. I know you will benefit.
Be healthy
Coach Greg
www.lefeverwellness.com
Ok - I know you are busy and dont always have time for a full workout - I dont either. However, many studies show that even a short HIGH INTENSITY burst will raise your metabolism and keep you on the right track.
Do you have 5 Minuets - YES!
Here is a quick way to ignite your body and get on with your day until we hit it in the next session. You can do this in your living room, garage, backyard, whereever.....
Preferably you will warm up for a minute or two first with a walk, light jog in place, some hips circles etc.
Get out your watch or be near a clock to Time you.
You will cycle 20 seconds of exercise with 10 seconds of rest. (1 cycle)
Do this 8 times at a high intensity.
Choose your cardio method of preference -
sprint in place (fast)
Shadow box (quick hands)
Jump rope (mach rope)
Mountain climbers
The point is it needs to be INTENSE and raise your heart rate.
Give yourself 5 minutes - get cleaned up and you are ready for the rest of your day.
Give this a try and let me know how it works for you. I know you will benefit.
Be healthy
Coach Greg
www.lefeverwellness.com
Friday, January 25, 2008
Welcome to Coach Greg's Fitness Forum.
Please feel free to ask any health, "diet", fitness or other related questions or comment on any of my classes or newsletter topics.
I want this to be a quality blog to share information, encourage others and have some fun.
Thank you for letting me be a part of your life.
Coach Greg
Please feel free to ask any health, "diet", fitness or other related questions or comment on any of my classes or newsletter topics.
I want this to be a quality blog to share information, encourage others and have some fun.
Thank you for letting me be a part of your life.
Coach Greg
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