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.