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 (www.fitbodybandprogram.com) 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. www.lefeverwellness.com

 

*** Email, FB www.facebook.com/lefeverwellness, 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

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 (http://lefeverwellness.getprograde.com/) 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

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 - http://www.youtube.com/watch?v=0UhKsX0uubM

Turn up your metabolic Fire


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

Peace
Coach greg

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.

Click Here to get your Prograde Shakes

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.

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.

Can you believe its vacation and swimsuit season?

Did it sneak up on you and surprise you when you had to put on a swimsuit?

Its hard to get and stay fit all year around.

I know, believe me, I know... If being thin, and fit were easy everyone would be walking around with a lean, sexy body. But hey, it's not in this hectic world we live in today.

 Believe me, I understand all too well that there's temptation around every corner. I'm just like you.

Everywhere you look there's fast food, junk food, chocolate, candy, ice cream, pizza, and for some of us - kid food... And I know it tastes good.

And I know when you get stressed your body craves it even more and it's easier to justify. That's why to be successful you have to have a plan. You have to know what you're going to do to avoid those temptations.

You have to plan your meals in advance. Again, if this were easy everyone would be thin and in great shape. But they're not.

The first thing to do is come to grips with reality. To accept the fact that getting the body of your dreams is going to take effort.

The second is to understand that it's not going to be miserable. In fact, it's going to be a LOT of fun.

When you exercise you feel awesome (ok if you train with me you know the motto is "hate it now, love it later") - and then the weight comes off. But you also feel stronger. You're more alive. You can meet the demands of your day SO much easier.

No way that's miserable,is it? - And when you start eating healthier the same thing happens. It really, really is true: you are what you eat.

Now, take a second and really think about that. What you are putting in your mouth is what your body is using to regenerate itself with all the time.

If you're eating crappy food... well then... You get it.

So two quick tips to get you started:

1) Eat your starch carbs before 2pm. - This allows your body to be more likely to use the carbs for energy (provided you kept your portions small) during the day, and less likely to store them as fat at night.

2) Add veggies to every meal: This will help you feel more full, add nutrients to your food, and help with the digestion process which is critical to feeling good.

An extra tip to keep your awareness up and your unnecessary calorie count down: Eliminate any sugar drinks. Soda, workout drinks, lemonade, and yes alcohol. Its amazing how many calories people consume in the form of liquid. Eat your calories!

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

How to make your resolution last

Do you make a new years resolution every year?  Is it the same every year?

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 which 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.

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 in January, 5 pounds in March, Half marathon in April 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 Years 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 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 trying to keep you down, but dont let them.  You can defeat them with your success.

I believe in you.

Send me your goals - Lets do this together and make it last.


Please use me as your Full fitness/weightloss/wellness resource to help you achieve your goals for 2013.



In good health

Coach Greg - LeFever Wellness