Coach Greg's Fitness Forum

Super easy and delicious Turkey Chili

2012-01-08T11:24:00.000-08:00

Attached (just in time for football party season) is an excellent Turkey chili recipe.

This chili is loaded with turkey (or beef) and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.

Turkey / beef and Butternut Squash Chili

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!!!

Boot Camper review:
I have made this chili several times and it’s great. I don’t cook too well but I can manage this one.

If you don’t want to play around with peeling and cutting up the squash, Trader Joe’s has butternut squash already cut up in a bag ready to cook and it really gives the chili a great flavor.

You can also use cut up frozen onions and bell peppers to save more time. For any of you on Weight Watchers, it is only three points and you get 8 one cup servings.

I freeze it in serving sizes and just microwave for lunch or dinner. Add some low fat grated cheese and some whole wheat crackers and your tummy will be happy without guilt
-C.Delgado, Anaheim

How to make your New Years resolution last…

2011-12-30T15:32:00.000-08:00

Do you make a new years 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.

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 but you can defeat them with your success.

I believe in you.

Please use me as your resource to help you achieve your goals for 2012.

Heres to a new and prosporous you in the new year.

Top 2 tips to avoid holiday weight gain

2011-12-23T05:56:00.000-08:00

Hey Team

I know we all want to avoid the 5,7,10 lb weight gain that statistically happens during the holiday season.

Even better, my goal this year is to 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. Its easy to consume 2000+, even 3000+ calories at a single meal, never mind the entire day.

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 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.

#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.

You can train with us, 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.

Check out my website for group training times and locations- we will hold you accountable and burn massive calories this season. www.lefeverwellness.com

Email me back or post here with your top recommendations for staying fit during the holidays.

The Turkey Nap and Tips

2011-11-19T17:14:00.000-08:00

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 then 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 reasonable consumption of these?

-------------------------------------

Here are 5 reasons you may feel sleepy after a big holiday meal;

Carbohydrate overload – A heavy carbohydrate meal will increase insulin levels, which lowers amino acid levels in blood, creating an increase in the relative level of tryptophan in the blood. Serotonin may then produce a sleepy feeling. This can happen at any meal. How do you feel after a big Italian meal with pasta? Sleepy right?

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 and a lot more calories to pack on your mid-section. And is a contributor to naps and fatness.

Alcohol - Alcohol is a central nervous system depressant. A drink or two can be processed by your body typically without any ill effects. However start getting to the “few” and “many” drinks as part of the holiday celebration will add tons of calories and be a 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 snoooooze. Eat smaller portions of the items you really want. Don’t waste the calories just because food is in front of you.

R&R - Often the most relaxing part of the festivities is likely to be the meal (suppose that depends on your relatives). No matter what you may have been doing throughout the day, Thanksgiving dinner provides an opportunity to sit back and relax, eat a big meal watch some football and,…. 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. Taste, enjoy, savor, and move on.

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.

******************************************************************

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.

Pumpkin Turkey Chili

2011-10-30T11:52:00.000-07:00

Tiffany made this chili (recipe from allrecipes.com) for us and for her work. Everyone loved it!.

Try it and let us know how you like it.

PUMPKIN TURKEY CHILI

Ingredients:
• 1 tablespoon vegetable oil
• 1 cup chopped onion
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped yellow bell pepper
• 1 clove garlic, minced
• 1 pound ground turkey
• 1 (14.5 ounce) can diced tomatoes
• 2 cups pumpkin puree
• 1 1/2 tablespoons chili powder
• 1/2 teaspoon ground black pepper
• 1 dash salt
• 1/2 cup shredded Cheddar cheese
• 1/2 cup sour cream

Directions

1. Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender.

Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt.

Reduce heat to low, cover, and simmer 20 minutes.

Serve topped with Cheddar cheese and sour cream. (skip this to lower fat content)

ALso try garnishing with jalapeno peppers and cilantro.

Nutritional Information
Amount Per Serving Calories: 285 | Total Fat: 16.6g | Cholesterol: 76mg Powered by ESHA Nutrient Database

Prep Time:
10 Min

Cook Time:
20 Min

recipe from www.allrecipes.com

Fat Season is Here - How to avoid the holiday weight gain

2011-10-11T14:15:00.000-07:00

It’s here...the "Fat" season.

Time to focus on staying fit.

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 and then 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 (http://www.lefeverwellness.com/products-store-1.php) every day that you eat your two pieces of candy. This will help counteract the increase in calories that you are consuming.

******side note: Fit Body Band Program is on sale until Halloween at 25% savings - enter coupon code SPOOKY***

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

Coach Greg

P.S.
Are you enrolled in boot camp or personal training to keep your metabolism on Fire?

Don’t Forget *** 25% saving on the Band program until Halloween - Coupon code SPOOKY at http://www.lefeverwellness.com/products-store-1.php

Which is more effective Diet or Exercise?

2011-09-26T15:32:00.000-07:00

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 –

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.

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/non fat cottage cheese, diner with chicken, fish, lean meat.

2) Eat 5-6 small meals per day – smaller meals will provide the immediate energy requirements and be less likely to 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 with greens will increase your fiber intake and bulk which will help you eat less of other foods that may 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. Add my fitness band program and accelerate your results. Lets get it done together.

You Only Get One Body

http://lefeverwellness.getprograde.com

Tips on Surviving the Fair Food

2011-08-13T13:40:00.000-07:00

Have you been to the fair yet?

It ends this week in OC and tons (no pun intended) of people will be heading there this weekend.

So is the fair a place to walk and shop or a place for you to eat the “special” Fair food?

For most it’s a place to eat some really interesting foods.

I get that it’s only once a year, but for many people, this is normal eating.

Every year I’m amazed at how they can make Fat even Fatter?
**********************************************************************
I’m writing this newsletter to help you avoid falling victim to the massive calorie avalanche at the fair.

The fair food is similar to a train wreck. It’s a horrible thing, but you can’t help staring or being involved.

Last time we were at the fair, we 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)

New comer this year: Chocolate covered Corn dog? –Not yet listed. However let’s break it down.

Hot dog -fat salty meat – covered in batter – dipped in chocolate- Holly smokes, hook me up to the cardiac machine.

*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
*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.

I get that the fair may be a one day event. But some of these people eat this way all the time. And some people are changing their eating habits, for the better, and don’t need to be around the temptation of the calorie bomb.

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?

Fair Tips.

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 or personal training 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, it’s OBESE.

Spring Cleaning

2011-04-19T13:15:00.000-07:00
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?

My personal go to chef - Chef Jamie Gwen has some excellent meals for you, check her site for suggestions. www.chefjamie.com

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

New Year New Me

2011-01-08T16:09:00.001-08:00
It’s been the number one resolution year after year…weight loss and fitness.

I wonder why people wait until January to proclaim their new goal, new life, and new body.

Whatever the reason, it just is.

So this past week was the number one diet week of the year. I’m hoping it goes longer than a week and people actually stick with a program.

A main reason people fall off the resolution wagon is a drastic change to their life. Its tough to form new habits, especially drastic ones.

I’ve seen it many times. People make the claim of 20 pounds lost by March, only to fizzle out by January 15th and be back to where they started.

Here are a few tips for you to maintain your diet and fitness for 2011.

1) Set goals for yourself. Make them measureable and with a deadline. Example, I will lose 10 pounds by March 1st. And write them down on paper.

2) Have a plan to achieve your goal- I will lose the 10 pounds by working out 4 times every week and eating smaller portions of food.

3) Set yourself up for success – Have food in your house that is high in protein, high in fiber and easily made.

Even prepare your next day meals the night before. Nothing ruins your success faster than being unprepared. If you are not prepared you are more likely to stop at fast food places and make high calorie, high fat choices. Not good.

4) Set your workouts as appointments to your day. If they are on your calendar with time blocked you are more likely to keep your appointment.

Better yet, schedule a friend to join you to ensure you make your workout appointment.

5) Make your goals achievable. I see many people make ridiculous goals in January, only to fail quickly and be discouraged.

Make yours reasonable and achievable. If you need help with goal setting, please call me and we can work through your plan together.

6) Hire a trainer for accountability. So it may cost a few dollars, but who better to get you started and keep you focused on your goals.

Really, summer is not far away and we know you want to have that beach body. It’s best to start with an expert now.

Happy New Year to you all. I wish you the greatest of success, fitness and wellness for this new year.

Coach Greg

My Top 2 Holiday Survival Recommendations

2010-11-28T15:33:00.000-08:00
Hey Team

I know we all want to avoid the 5,7,10 lb weight gain that statistically happens during the holiday season.

Even better, my goal this year is to 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. Its easy to consume 2000+, even 3000+ calories at a single meal, never mind the entire day.

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 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.

#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.

You can train with us, 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.

Check out my website for group training times and locations- we will hold you accountable and burn massive calories this season.
www.lefeverwellness.com

Email me back with your top recommendations for staying fit during the holidays.

Dedicated to your health and wellness
Coach Greg
www.lefeverwellness.com

Why the dreaded Turkey Nap?

2010-11-20T14:34:00.000-08:00
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 then 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 reasonable consumption of these?

-------------------------------------

Here are 5 reasons you may feel sleepy after a big holiday meal;

Carbohydrate overload – A heavy carbohydrate meal will increase insulin levels, which lowers amino acid levels in blood, creating an increase in the relative level of tryptophan in the blood. Serotonin may then produce a sleepy feeling. This can happen at any meal. How do you feel after a big Italian meal with pasta?

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. A contributor to naps and fatness.

Alcohol - Alcohol is a central nervous system depressant. A drink or two can be processed by your body typically without any ill effects. However start getting to the “few” and “many” drinks as part of the holiday celebration will 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 snoooooze.

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, some football,…. 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. Taste, enjoy, savor, and move on.

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.

******************************************************************

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

I want to lose weight before I start exercising.

2010-11-03T13:30:00.000-07:00
Do you know this person?

Are you this person?

This was an excuse I got when I invited someone to train with me.

Let’s get this issue straight!

Unless there is a medical need (consult your physician) to wait to change your diet and lose weight first…

Then Exercise is critical to your weight loss, overall health, and fitness.

I could write many pages with subtopics on this subject, but today I will keep it short and basic.

First - Your body is a machine, let’s compare it to a car.
The car’s engine burns fuel. Your body burns calories.

Quality muscle is likened to the engine and is your main energy burner.

If you want to burn more calories your engine needs to be high quality, efficient, and tuned up regularly.

Now let’s compare engines.

Is your engine a 74 Pinto, or a highly tuned Ferrari?

(It’s a drastic comparison but it makes the point. Likely, you are in between.)

If you put the same amount of fuel into a 74 pinto as you do a Ferrari, which engine is going to burn the most fuel?

Of course the Ferrari.

Quick summary, the more quality muscle you have in your body (bigger engine), the more calories you will burn at rest and in motion.

How do I become more like the Ferrari to burn calories?
- Add resistance training at least three days a week. This is weights, resistance bands, boot camp, personal training, gym workouts.

- Add a couple days of cardio work. This is brisk walk, run, bike, and jump rope. Anything that gets your heart rate up.

Second – Calorie intake
If you are watching your calorie intake (keeping it low) and the quality of food you are eating, that’s great. This is also critical to weight/fat loss, fitness and overall health.

Being aware of your calorie consumption is a must - As I always say “you can out eat the best training program”.

However, if you continuously decrease your calorie intake to keep up with your weight/fat loss, you will reach a point where you can no longer decrease to sustain your energy levels and lifestyle.

This will cause a plateau in your weight loss. And likely casue you to lose quality muscle, not fat.

Side note: If possible, measure your body composition (fat% and lean mass %) before you start “dieting” to ensure you are losing fat, not muscle.

Many dieters and weight loss seekers unfortunately lose lean mass with their fat due to lack of exercise.

Summary: You must consume less calories than you burn. Exercise is a key along with quality food/calorie intake to ensure quality muscle is maintain or increased.

This will help ensure you are losing the unwanted fat and you will look and feel your fittest when you hit your goal.

Bottom line – Don’t wait to exercise. Start today. It takes both good meal planning and exercise to create the healthiest “you” possible.

Please call or email me with any questions on how to start an exercise program and or a sample meal program to help achieve your goals.

Dedicated to your health and wellness
Coach Greg
www.lefeverwellness.com

There Might Be Something VERY Wrong With Your Salmon

2010-10-06T13:16:00.000-07:00
Salmon is supposed to be "good for you", right?

It's one of those foods you look at and say, "I'm going to eat healthy, I think I'll have the salmon."

You've heard they're a great source of protein and essential fatty acids.

That's true.

But trust me, what you're about to read is very disturbing.

Very.

Before you know it you might be eating a genetically modified fish that's, well, kinda like salmon, I guess.

I know I won't be eating it, that's for sure!

Check out this article to discover the latest bad news about our food supply:

http://lefeverwellness.getprograde.com/genetically-modified-salmon.html

And by the way, if you want an ultra-potent and pure source of essential fatty acids, well, my partners over at Prograde have their awesome EFA Icon on sale this week.

That and a couple other products, too.

Check out the savings at: http://lefeverwellness.getprograde.com/specials.html

Yours in health,
Coach Greg

PS - Next week Prograde is releasing their Brand New Chocolate flavor and Orange flavor Prograde Proteins! Stay tuned for details.

Indoor Workout and Hydration

2010-09-25T12:20:00.000-07:00
Hey team

Whew its already getting HOT!

Be sure to drink water throughout the day. Dont wait until this afternoon when you get thirsty to start.

Remember, soda, beer, and general alcohol are Not thirst quenchers. If you are drinking, still add in water between.

We cranked out a workout in the park this morning while there was still some cool air.

Well done to all those who conquered the circuit this morning.

If you were busy and are planning on a later workout, try this one indoors.

warm up 2- min

Circuit of 20 reps
•Squats holding weights or band at side (or no weights)
•Push up ( modify up with hand raise or rotation )
•Wall curls - sit/Lean against a wall and curl weights ( dont hit the wall)
•Overhead tricep extensions w/ weight or band
•Half jump jack with weight or band ( or nothing)
•Mountain climbers - count only on 1 foot

Repeat as able

cool down and stretch.

Reply or post how you did with your workout.

Have a super day.

Coach Greg

p.s. Are you enrolled for boot camp? All Newport locations start monday and a 6 punch pass is available.

p.s.s. Race for the cure tomorrow. You are still able to donate if you wish. Thank you if you already have.

http://www.ockomen.com/faf/donorReg/donorPledge.asp?ievent=345628&lis=1&kntae345628=CBD91D3C09194068920ADD83418999F9&supId=296450151&team=3794327&cj=

Tips to Fight the new season - "Fat" season

2010-09-21T13:05:00.000-07:00
Its time to stay in shape to fight the "Fat" season.

But 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 a super level of fitness.

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 yourself 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 its there?

2) Allow yourself just one piece of candy (small size) in the morning and then 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 will fall victim if its there.

4) Increase your exercise activity - Add a fat burning circuits or the Fit Body Band Program (http://www.fitbodybandprogram.com/) 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.

6) Substitute your chocolate fix with something healthier. Fruit veggies 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 do you do to avoid fat season?

Plan to stay healthy and let me know how I can help you!

Race for the Cure - Join our team

2010-09-16T14:41:00.000-07:00
This newsletter is personal and dear to me and most likely to you also.

My mom was diagnosed with breast cancer a year ago, shortly after my grandmother passed away with skin cancer. (Not good genetics)

Breast cancer affects too many women, and even some men in this country. Most likely you know someone who has fought it, or more sadly lost a battle with it.

My goal with this newsletter is to give you a few tips to help you stay healthy and prevent you from having it.

Some of the factors that affect this disease and many others are these:
* Genetics
* Obesity
* Poor diet
* Lack of exercise or activity

Here is how you can help yourself and your loved ones stay healthy and strong.

1- Exercise – exercises daily. Everything from a brisk walk to a strenuous circuit will help. Keeping your muscles firm, your heart healthy, and your blood pumping keeps you on the positive side of health.

2- Limit your Fat consumption – Be aware of what foods you are putting in your body. A high fat diet, not just the greasy and fried foods, but the high fat beef or dairy will be difficult for your body to process. This can lead to extra pounds and extra pounds lead to possibility of other diseases.

3- Watch your weight – Obesity is still on the rise in this country. If you are overweight you increase your chances of disease tremendously. Not just cancer but diabetes and heart disease too. Check with your Doctor to if you are not sure where your weight should be.

4- Supplements – this one is huge with me. I believe strongly in a quality multi vitamin with whole food ingredients. Supplements are designed to help bridge the gap of what your food provides and what your body needs. This is not an area to skimp on price. Go for the quality. You deserve it. See my site for my recommendations.

You are too important to lose early. Please see your Dr. regularly to ensure your weight is in check, and your overall health is good.

And ladies, please follow your Dr Recommendation for mammograms and check-ups.

We love you and need you in our lives for a long time.

In honor of the survivors and those that have lost the battle with breast cancer, Tiff, Alexander and I have a team walking this year at the Newport Race for the cure.

We invite you to join us or donate if you are not able to make it there.

Please visit our team site to join or donate at http://www.ockomen.com/race/lefeverwellness

Or you can go to my personal site to donate also http://www.ockomen.com/race/greglefever

Please be part of the solution.

Thank you so much

Dedicated to your health and wellness

Coach Greg

Coach Greg’s Top 3 recommendations to keep your Family Healthy

2010-08-27T14:50:00.000-07:00
You see it in the news almost daily, how obesity is on the rise in adults and children.

I always wonder how this can be with the mass production of exercise videos, DVDs, gadgets etc in the market?

There are a number of contributing factors. Work schedules- less time for a home cooked meal. Economy and cheap fast food- times are hard for many people and restaurants.

Many people are figuring out how to feed large families on small budgets and the fast food companies are making it easier. The Media marketing monster- during any TV show you will see multiple commercials that encourage cheap fast food or take this pill to lose weight, we are bombarded with bad messages.

Lack of education – Again the media with the “fat free” and other campaigns lead you to believe some foods are healthy that just are not.

So how can we go back to something basic to keep our families healthy?

Here are some tips that will help create a healthy atmosphere and develop healthy habits in your household.

1 – Physical activity every day – This can be formalized with team sports or just being outside on the bike or playing hide and seek together. The idea is that everyone is active and having FUN.

I know kids go to school and have recess and play with their friends, but this does not always mean physical activity. And if you have been at work all day, then you need to get some fun exercise time in too and what better way than with your family.

If you are all playing or exercising together this helps encourage a healthy atmosphere at home.

2 – Diet Management – The word “diet” to us adults could mean extreme cutting of calories and or fasting. This is not advisable for children.

This could have an impact on growth and create a misperception of what “normal” eating should be.

When packing lunches, consider low sodium deli meat, string cheese, and fruit that your child enjoys rather than the quick lunchable that can pack over 1100gms of sodium and 20gms of fat. It doesn’t take long to make your kids lunch healthy.

Instead focus on a balanced diet which includes fruit and or veggies at each meal, whole grains, and lean meats. Try to eliminate unnecessary fats and high sugar snacks and meal items.

3 – Include your kids – include your kids whenever possible in meal planning. Ask them to contribute a healthy food item to include in lunches, dinners etc.

This may require some additional education by you the parent to ensure you are supporting a positive eating program and creating good eating habits. Again this can have a very healthy effect on the whole family.

As always, consult with your Dr. to ensure your kids are getting the right amount of exercise and following a balanced diet.

Please feel free to contact me with any questions regarding, weight loss, fitness, or general wellness for your entire family. I am here to help you create a happy and healthy lifes

Which one do you choose, diet or exercise?

2010-08-15T13:21:00.001-07:00
I hear this topic discussed alot.

Which do you think is more important for weight loss, diet or exercise?

write a comment and we will discuss together.

How to Avoid the mass calorie consumption at the Fair

2010-08-02T13:37:00.001-07:00
Have you been to the fair yet?

Wow!! Is no food sacred anymore?

How do you make Fat even Fatter? Eat at the fair of course.
**********************************************************************

I’m writing this newsletter to help you avoid falling victim to the massive calorie avalanche at the fair.

The fair food is similar to a train wreck. It’s a horrible thing, but you can’t help staring or being involved.

Last time Tiff, TC and I went to the fair, haven’t been yet this year, we 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)

New comer this year: Chocolate covered Bacon –Not yet listed. However let’s break it down.

Bacon-fat salty meat – covered in chocolate- high sugar content. Holly smokes, hook me up to the cardiac machine.

*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
*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.

I get that the fair may be a one day event. But some of these people eat this way all the time. And some people are changing their eating habits and dont need to be around the temptation of the calorie bomb.

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 or personal training 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.

P.S.S – did you order your super special price Fit Body Bundle to help you stay fit? Get it here now, the special price ends on Monday http://game-plan-launch.blogspot.com/

Did you get your FrEE Copy of the Gameplan worksheet

2010-07-27T14:54:00.000-07:00
Did you get your free copy of our Game Plan worksheet?

If not, get it now.

No strings attached http://game-plan-launch.blogspot.com/

***** We are less than 2 days away from our official launch of the LeFever Wellness Fit Body Bundle.

And the bet part for YOU…….. Huge savings!!

Yes you will receive in your bundle;

• Fit Body Band Workout program
• Fit Body Band of your choice
• Game Plan eBook
• Game Plan worksheets
All this Life altering health and fitness opportunity at a huge savings.

Learn more about how these programs are making a difference in people’s lives today.

http://game-plan-launch.blogspot.com/

Our goal is to be bombarded with success stories about you and your family

What will your success story look like?

• Weight loss?
• Improved sleeping habits?
• Regimented nutrition?
• Improved health of your entire family?
• ???

Stay focused and on track today.

Dedicated to your success

Coach Greg

www.lefeverwellness.com

The Best Time to Workout Ever

2010-07-20T14:21:00.000-07:00
I really do get asked this all the time:

"When is the BEST time to workout?"

Well, in reality, the best time truly is whenever you are actually going to do it.

Look, some people love to get their training in first thing in the morning.
Some love to go during their lunch hour.

And, of course, many people just wait until after work.

Hey, with some many people completely out of shape and unhealthy I'm happy whatever time you go and workout, so long as you actually go! ;-)

But many people are confused as to what and when they are supposed to eat based on when they get their workout in.

And they are also baffled as to when they should take their supplements.

You're in luck if you're one of the confused!

My partners over at Prograde Nutrition have created this really simple chart that shows you examples of what you can eat and when, and it's all based on what time of day you workout.

Plus, it also shows good times to fit in your supplements for optimal results.

Even better is that they made a version for men and a version for women.
Check out the female version here:

http:// lefeverwellness.getprograde.com/how-to-use-prograde-products-female.html
OR
Check out the male version here:

http:// lefeverwellness.getprograde.com/how-to-use-prograde-products-male.html

Dedicated to your health and wellness,

Coach Greg

PS - And don't forget, Prograde has their BRAND NEW Branched Chain Amino Acids at 17% off this week ONLY. Stock up on those now at:

http://lefeverwellness.getprograde.com/branched-chain-amino-acids.html

No Excuse Band Workout - Burn belly fat

2010-07-15T16:25:00.001-07:00
Its hot and humid here in So. Cal. I Know, we complain every time its not 75 and sunny.

Anyway, its too hot to be training outside today.

So I thought I would put together another quick, efficient, total body workout for You to do INSIDE.

No time you say? Not enough room?

nay nay, I say.

You can crush this in a few minutes, light up your metabolism and get on with your day.

And you only need a about a 6 ft circle of space.

http://www.youtube.com/watch?v=787drG4m730

You are in control of the duration of your workout

-- 30 seconds each exercise
-- 30 reps
-- as many as you can
-- 1, 2, 3, 6 times through

Its up to you.

http://www.youtube.com/watch?v=787drG4m730

Try it out and let me know what you think.

Dedicated to your health and wellness

Coach Greg

p.s. What? no band or band program?

Get one here now http://lefeverwellness.com/products-store-1.php

with the investment starting at only $17 for the ebook and band, you cant afford Not to have one.

http://lefeverwellness.com/products-store-1.php

Last day to Save - (highly Recommended)

2010-07-09T15:27:00.000-07:00
I just got this reminder from my partners over at Prograde. Super important sufff. I've got their permission to share it with you.

On a personal note, Prograde products have my highest recommendation.

Coach Greg
****
Before you have an awesome weekend I want to share two quick updates with you.

1) Tonight at 11:59pm EST our ten percent off sale on all of our delicious Prograde powders ends.

So if you want to save 10% on Prograde Lean, Protein or Workout then be sure to stock up NOW.

The coupon code is right here:
http://lefeverwellness.getprograde.com/specials.html

2) We've been getting a lot of questions lately about where you can find all our awesome recipes that feature Prograde Protein and Prograde Lean.

They're all right here in one convenient place:
http://lefeverwellness.getprograde.com/healthy-recipes.html

Yours in health,
Jayson Hunter, RD, CSCS
Prograde Nutrition

PS - Remember, the ten percent savings on ALL Prograde Powders ends tonight at 11:59pm EST, so get your order in now before you forget.

http://lefeverwellness.getprograde.com/specials.html

PPS - Please forward this newsletter to anyone you think it will help.

Scandalous Reports About Protein Powders

2010-07-07T15:01:00.000-07:00
As you know, I have partnered with Prograde Nutrition because I truly believe in their company.

So I'm not surprised at all to see them release this amazing report on what's really going on with Protein Powders these days.

Being that you're into fitness you've probably seen some of those crazy reports about protein powders being dangerous.

Well, I can't speak for all companies, but I can tell you:

1) Prograde has passed with flying colors.

2) Those reports in the media were entirely misleading.

3) Go to this page to find out the truth about the whole thing:

http://lefeverwellness.getprograde.com/specials.html

4) You'll also find a coupon code to save 10% on all Prograde products with protein.

But that deal only lasts through Friday, so get a move on ;-)

Yours in health,

Coach Greg

PS - Seriously, you

cannot miss this one. You need to be an educated consumer so you can make the best decision possible.

http://lefeverwellness.getprograde.com/specials.html

Happy 4th Fitness tips

2010-07-02T13:13:00.000-07:00
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.

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.

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

P.S. Are you enrolled in boot camp or personal training for summer? Get enrolled now http://lefeverwellness.com/programs-boot-camps-schedule.php

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 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

Great news - LFW products are Live

2010-07-01T22:46:00.001-07:00
Hey Great News

Phase 1 and 2 of the LeFever Wellness product pages are complete and functional for your convenience and to spread the love and results of our program to everyone you know.

We have a page for exclusive LeFever Wellness Products, Fit Body Band Program, Game Plan Work Book and daily pages etc.

Both pages are designed for your convenience and mostly to improve you overall health and wellness. That's why we are in it together... isn't it?

Let me know if you have questions or comments.

Please visit the pages. http://lefeverwellness.com/products-store-1.php http://lefeverwellness.com/products-store-2.php http://lefeverwellness.com/products-store-3.php

And most importantly, please give me feedback on how these pages helped you or what would help you in the future.

Dedicated to your health and wellness

Coach Greg
www.lefeverwellness.com

Lose Weight Faster With More Sleep

2010-06-30T21:57:00.000-07:00
My partners over at Prograde just put an awesome new article up on their site.

It's all about the correlation between sleep and quick weight loss.

I really think you're going to love this one. It's possible this may be a big problem for you or someone you know.

http://lefeverwellness.getprograde.com/lack-of-sleep-stops-quick-weight-loss.html

Yours in health,
Coach Greg
www.lefeverwellness.com

Race for the Cure - Join our team

2010-06-30T15:30:00.000-07:00
Early Reg for the Newport Race for the Cure.

Join Team LeFever Wellness http://www.ockomen.com/race/lefeverwellness

I run for my mom and a wonderful client.

Who do you run for??

Coach greg

40% of Americans Dont do this....

2010-06-29T14:51:00.000-07:00
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.

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

p.s. Be sure you are enrolled in boot camp or personal training. Drop-ins are available at all boot camp locations

Roasted Red Pepper Chicken and Avocado Salad

2010-06-24T17:35:00.000-07:00
Looking for a cool salad to fill you up this summer?

Here's a delicious recipe from my partners over at Prograde Nutrition for you.

Roasted Red Pepper Chicken and Avocado Salad

1 medium ripe avocado, peeled, pitted and sliced
1 tsp. lemon juice
1 bag (10 oz.) torn romaine lettuce (about 10 cups)
2 cups shredded cooked chicken
1 medium tomato, cut into wedges
1 small cucumber, sliced
1/4 of a medium Vidalia or Walla Walla onion, chopped
½ cup Red Pepper
1/2 cup Light or Fat-free Italian Dressing
¼ cup Parmesan Cheese

Directions:

Toss avocados with lemon juice in large salad bowl.
Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.
Add dressing; toss to coat.
Sprinkle with parmesan cheese.
Serve immediately.

Hey, if you like that one they've got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!

Check it out here:

http://lefeverwellness.getprograde.com/prograderecipebook.html

Let me know how you like the salad

Coach greg

Prograde's June Birthday Bash (save 15%)

2010-06-14T15:39:00.000-07:00
Well, my partners over at Prograde Nutrition have done it again.

It started out as a simple little special.

But it turned into a MONSTER sale.

Yes, thanks to their CEO having his birthday in June they are putting their entire online store at 15% off this week!

All of the details, including the coupon code, are all right here:

http://lefeverwellness.getprograde.com/specials.html"

Stay healthy
Coach Greg

PS - In case you missed it on Friday, here is an awesome article from Prograde on The Truth About Essential Fatty Acids. It's really, really enlightening.

http://lefeverwellness.getprograde.com/why-you-need-omega3-fats.html"

Remember, Prograde's birthday bash is only for a couple of days, so be sure to get your order in RIGHT NOW before you forget.

Memorial Day Fitness Tips

2010-05-28T15:54:00.000-07:00
Memorial Day Fitness 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.

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

P.S. Are you enrolled in boot camp or personal training for summer? Get enrolled now http://lefeverwellness.com/programs-boot-camps-schedule.php

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 choose from my video list - http://www.youtube.com/watch?v=0UhKsX0uubM
Turn up your metabolic Fire

Happy Memorial Day

A Common Healthy Weight Loss Complaint

2010-05-07T20:00:00.000-07:00
If it were easy everyone would be walking around with a lean, sexy body.

But hey, it's not in this world we live in today. Believe me, I understand all too well that there's temptation around every corner.

Everywhere you look there's fast food, junk food, chocolate, candy, ice cream, pizza...

And I know it tastes good. And I know when you get stressed your body craves it even more.

That's why 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. Sure, the weight comes off. But you also feel stronger. You're more alive. You can meet the demands of your day SO much easier.

How is that miserable?

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...

Get the picture ;-)

But don't worry, I've got a really cool and inexpensive resource for you to help you out BIG TIME with your healthy eating.

My partners over at Prograde Nutrition have created this 197 Healthy and Delicious Fat Burning Recipes ebook.

It's only $4.95 and I highly recommend it to make healthy weight loss much easier on you.

http://lefeverwellness.getprograde.com/197-healthy-recipes.html

Yours in health,

Coach Greg

PS - Again, if you've been looking for easy-to-make recipes that fit into your healthy weight loss plan then look no further.

http://lefeverwellness.getprograde.com/197-healthy-recipes.html

Easy Top 3 to lose weight

2010-05-02T21:12:00.001-07:00
Ok so you are confused at all the detailed info you see on the web, the tv, magazines et.

so let me help you clear things up and make the top 3 easy weight loss tips for you;

1 - Eat 2-3 hours before bedtime - if you eat at bedtime your body slows down its metabolism and calorie burning furnace and you can potentially store some extra calories.

2 - eat at wake time - breakfast is just that, break-fast. eating first thing tells your body that its time to start burning calories and get going for the day.

3- Eat 5-6 meals to keep your metabolism on fire. Small meals every 3 hours keeps your metabolism on fire. Skipping meals will send the signal to store your calories. not good for weight loss.

Start with these simple three to get you on fire for you summer vacation body.

Subject: Shocking Research On Increasing Your Metabolism

2010-04-12T21:36:00.000-07:00
It's my guess this Monday you might very well be looking for ways to increase your metabolism.

It's my guess this Monday you may have "misbehaved" a little bit this past weekend.

Well, lucky for you my partners over at Prograde Nutrition have just released another brief special report on some shocking research about Metabolism.

There's some good news AND some bad news.

Find out for yourself how this story ends by reading it all right here:

http://lefeverwellness.getprograde.com/part2--supermarket-slimming-secrets.html

Yours in health,
Coach Greg

2010-04-12T21:32:00.000-07:00
Check this recipe out- homemade mix

Tiff made me an excellent turkey salad today.

I wanted to share with you.

1 can turkey breast

1/4 c chopped onion

1/4 c dried cranberries

3 hardboild eggs

1/8 c slivered almonds

a bit of mayonase-to taste

a bit of mustard-to taste

Mix it all up and enjoy. Tasty crunchy satisfying high protein goodness.

lay it on a bed of lettuce and you have a great lunch or dinner.

I ate mine a snack time straight from the bowl.

Let me know how you like the recipe.

Be well

Coach Greg

www.lefeverwellness.com

www.fitbodybandprogram.com

High protein- easy scramble

2010-04-10T11:15:00.001-07:00
Made this for breakfast today. Fast, easy, tasty.

2 whole eggs
1 egg white
3/4 c seasoned ground meat (leftovers)
1/4 c chopped onion
3/4 c chopped broccolli
1/4 c shredded cheese

scramble eggs and start cooking. pre-heat other ingredients except cheese.
mix in all other ingredients and finish cooking.

serve it up and enjoy.

Tips to fight child obesity

2010-04-07T17:17:00.000-07:00
Childhood obesity is on the rise at an alarming rate in the U.S. It will take efforts from parents and educators to slow this trend. Here are a few tips to help your family be their healthiest.

1. Be health conscious Parents – You are the best example! If you exercise and eat healthy your kids will likely follow your lead.

2. Plan family meals – With our busy schedules it’s easy to go for the quick fast food meal. Plan a few nights a week together at the table and prepare a quick easy healthy meal. There are tons of recipes on line or get the prograde recipe book for only $4.95- http://lefeverwellness.getprograde.com/prograderecipebook.html

3. Take time to exercise together – Step away from the X-Box or T.V. and plan an hour on the weekend or 30 minutes during the week to walk, ride bikes, or just get out and play with your kids. They will love it and you will all burn some calories together.

Together we can reverse the trend

1 pound = 4 pounds ?

2010-04-06T13:09:00.000-07:00
I read this stat in Arthritis Today and wanted to share it with you.

According to research from Wake Forest U, one pound of weight lost equates to four pounds of reduced pressure exerted on each knee.

So many people I train with come to me with knee issues. Some from sports others from being overweight.

If your knees hurt and you have a few extra pounds you don’t want to carry anymore, imagine the extra benefit to simply losing weight and feeling better by 5 pounds, or more?

Here are a couple of the basics to drop a pound or two this week:

1- Add protein to your diet. – Most people have trouble losing because their starchy carbohydrate intake is too high. Carbs should be a complement to a meal, not the meal. Add some Eggs, Fish, Chicken, lean beef, tofu to every meal to create a good balance.

2- Eat 2 – 3 hours before bed. – Give your body time to digest your last meal. Everything including digestion slows at night. And a pizza before bed can make for some crazy dreams.

3- Keep portion sizes small – a serving of protein or starchy carbs is about the size of your palm (level, not piled high) Eat as much dark green veggies as you like. They add bulk and nutrients. .

4- Workout to burn more calories than you are eating. Be sure you are adding strength and cardio workouts 3-5 times per week. You can some of my quick workouts at my website for some ideas. Or call me for a free session to get you started.

Start today and let me know at the end of the week what you implemented and how good your results are.

Be strong and healthy

Coach Greg

myths to weight loss

2010-03-31T21:00:00.001-07:00
I read these on yahoo and thought you might like them. Im in line with these.

Myth #1: Carbs are the Enemy

Experts suggest that carbohydrates play a star role in keep you energized and your organs functioning properly. The carb bad rap should rest squarely on the shoulders of "white carbs" like white bread, white rice, and sugar. These refined carbs, dietitians suggest, are more likely to pack on the pounds. Stick with whole grains like whole wheat pasta and brown rice for a healthier diet.

Myth #2: Never Eat After 8PM

The habit of under-eating all day only to overdo it at dinner time is likely where this myth came from. Eating excess calories at any hour of the day will lead to weight gain. Just remember: It's not when you eat, it's what you eat.

Myth #3: It's Not a Workout Unless You Sweat

A cardio workout that gets you huffing and puffing is vital for a healthy ticker, but that's only half the picture. Low-impact workouts, like weight-lifting and yoga, might not leave you drenched in sweat, but they're equally important to keeping your muscles strong and your body burning calories all day long. Work cardio and resistance training into your exercise regimen and you'll be seeing the full picture of health.

Myth #4: Weight-Lifting Bulks You Up

Most women don't have the necessary testosterone levels to transform them into the spitting image of Conan the Barbarian-era Arnold Schwarzenegger. But if you integrate weight-lifting into your workouts and find you're getting a little too cut, switch to lighter weights and more reps.

Myth #5: Muscle Weighs More than Fat

Here's the deal: a pound of muscle and a pound of fat weight exactly the same amount. A pound! The difference between muscle and fat is an issue of density and volume. Muscle is denser than fat and takes up less space in your body which can give you a leaner look overall.

Are you enrolled in boot camp or personal training?

What motivates You to be Fit?

2010-03-28T12:38:00.000-07:00
Why do you want to be fit?

keeping up with your kids as they get older?

Participating in your families life rather than watching it from the sideline?

Being the best Mom, Dad, partner you can be?

You can achieve anything you choose.

Write a comment and Let me know what your motivation is.

You can achieve a very high level of fitness regardless of how much time you have in a day.

Small changes to your diet and quick 6-10 minute workouts will help get you there.

Start with the diet basics:

1-Eat 5-6 smaller meals/snacks per day

2-eat fresh, not processed foods

3- eat your last meal 2 hours before bed

4- This is a big one for most people, Add protein to every meal. Thats, fish chicken, cheese, almonds, tofu, or a protein shake.

Make these changes and see your results.

Keep me posted of your results.

1 Weird Friday Phenomenon (And Last Day of Sale)

2010-03-26T14:58:00.000-07:00
Not too surprisingly, the fitness industry gets real busy on Mondays. Of course it's easy to understand why.

Look, I know fitness pros are often seen as fanatics. Heaven forbid we actually care about our bodies. But I'm not silly enough to think people are being perfect during their weekend.

And that, my friend, is why Mondays are busy and Fridays are slow. Party all weekend, pay for it on Monday.

But it doesn't have to be that way. Your body is going to be grateful to you when you choose health and fitness as a way of life.

It's not just something you care about Monday through Thursday.

So I tell ya what: How about I get off my soap box and you do something good for yourself right now? ;-)

My partners over at Prograde Nutrition have been celebrating all week for a very special reason. And by celebration I mean ALL of their awesome products are on sale at 15% off.

Now, two more things:
1) You absolutely, positively MUST watch the video on the page listed below because the reason for their celebration is SO darn cute.

2) The 15% savings ends TONIGHT, Friday, March 26th at 11:59pm EST. That's in just a few hours!

http://lefeverwellness.getprograde.com/specials

Start your weekend off right. Treat your body with the respect it deserves.

CHicken Pizza - simple and delicious

2010-03-19T14:53:00.000-07:00
Eating healthy does NOT mean bland and boring food. They say the proof is in the pudding.

Well, I don't have a recipe for pudding today, but how about one for pizza?!
http://lefeverwellness.getprograde.com/healthy-chicken-pizza.html

PS - This mouthwatering "Healthy Chicken Pizza" is just ONE of the 197 Healthy and Delicious Recipes my partners over at Prograde Nutrition have compiled.
http://lefeverwellness.getprograde.com/prograderecipebook.html

Prograde does it again - 197 Phat burning recipes

2010-03-19T14:36:00.001-07:00
This is EXACTLY why I love partnering with Prograde Nutrition. They want what's best for you. Unlike supplement companies that feed you blatant lies and exaggerations, these guys just tell you the truth.

They know that supplements have their place in health and fitness. But they also know - and preach - that eating whole foods is the center piece of your nutrition plan.

And to prove it they just came out with this awesome little ebook called "197 Healthy And Delicious Phat Burning Recipes" that will make your life a whole lot easier.

The best part? It's only $4.95 because they think - and so do I - that it's just too important for you not to get your hands on.

Look, I know most people think eating healthy means bland and boring meals. That is absolutely, positively FALSE.

Get a copy of Prograde's "197 Healthy And Delicious Phat Burning Recipes" and taste for yourself.

http://lefeverwellness.getprograde.com/prograderecipebook.html

Thank you Referral gift for you

2010-03-02T22:00:00.000-08:00
Thank you so much for sharing your personal training and boot camp experiences and successes with your friends, family and neighbors.

My business depends on a great program, your results, and most importantly your recommendation to others.

Starting March 1st, for every person that you refer and enroll in boot camp or personal training, I am pleased to offer a thank you gift of either…

A one-on-one personal training session with me at your location of choice

Or,

Three boot camp classes at the location of your choice.
You can use the gift yourself or share the love and pass it to someone else to use.

Again thank you so much for choosing LeFever Wellness to be part of your life.

Coach Greg

www.lefeverwellness.com
949-294-1790

P.S. If your referral is unsure about our training program, send them to try one session FREE.

7 tips to dining without sabotoging your fitness program

2010-02-28T17:20:00.000-08:00
Dine Out Without Sabotaging Your Diet

We all work hard during the week to eat well and be healthy but what happens on the weekend? We’ve all said it and probably done it…”I’ll just eat what I want tonight, it’s my cheat night”

I agree that a cheat day is important in a good eating plan, however, don’t let that day ruin all your hard earned progress.

Going out to eat is a nice break in the week and should be an event that you enjoy, rather than one you get home from and feel miserable either physically, psychologically, or both.

All it takes to enjoy a meal out is a bit of planning and some awareness. Here are some tips to help you stay on track with your eating plan and still enjoy your night out.

here are 7 tips to help you:
1. Don’t go out feeling over hungry or “starving”. This could lead to overeating and over drinking.

2. Call or go online and review the restaurant menu. Look for healthy dishes, substitutions, and preparation choices.

3.Eat appetizers at home before you go out. Chose fruits, vegetables or some other low carb/low fat alternative. There are tons of great recipes. This will help avoid the craving for the high calorie high fat restaurant appetizers.

4.If you have to wait for a table, don’t wait at the bar. Order a drink and move to another area to socialize. This will also help decrease the possibility of over drinking and eating the dreaded “bar food”.

5.Ask for lower calorie healthy substitutions. Ask for steamed veggies or dressing on the side and avoid high calorie cream dressings. Ask for different sauces that have good flavor and lower fat.

6.Select meat and other dishes that are prepared by barbecue, broiled, roasted, and fresh. These methods help reduce the fat content

7.Avoid all fried foods. The fried foods are either high fat and calorie or higher fat and calorie. Either way, you work too hard to allow a fried dish to ruin your progress and possibly clog your arteries.

Most restaurants now have healthy items or are willing to substitute and prepare a dish to your request. Next time you go out, review this list to keep the tips fresh. Remember, you only get one body.

please leave a comment on how you did this week

20 lb Fat loss in 3 weeks ??

2010-02-23T22:11:00.000-08:00
I was doing some research on fat loss and came across this ad which many of you may have seen. Its for Wu-Yi Chinese Tea. The ad says Lose 20 pounds in 3 weeks! Amazing.

This sounds great! Like many other products out there, this is claiming to be the best one and they even have Oprah supporting their tea.

Here is the best part.... Every one of these fat loss products and testimonials has a small disclaimer which says....
Results will vary. ALL individuals used the product in combination with
DIET AND EXERCISE!

There is the key ingredient! Diet and Exercise. Lets face it, there is no magic pill or potion. It takes dedication to a healthy lifestyle to be well.

Even though you all know my opinion, I'm going to tell you anyway,
This tea will have some health benefits, (as do other supplements) but the true method to be at your healthiest and to lose fat is a balanced Diet and Exercise.

You most likely will not lose 20 pounds of FAT in 3 weeks. In fact, say good-bye to some quality calorie burning muscle if you lose weight that fast. Call me first!

If you have any questions about health products or supplements that you are interested in or currently use, please let me know and I will be happy to assist you in making the most informed choice to achieve your goals.

Have a healthy week

Coach Greg

P.S. Support each other and your families in making good food choices.

A Special Valentine's Day Reminder

2010-02-12T14:35:00.000-08:00
Well, the weekend is just about here - and so is Valentine's Day. Hopefully, your significant other is going to get you some nice flowers or a card and NOT a big ole box of chocolates.

I don't think you'll have a problem overeating either of the first two!

Ok, so bad jokes aside, just because it's a holiday filled with love and romance doesn't mean you necessarily get to go crazy. Well, not with your nutrition plan, anyway ;-)

If you get some Valentine's day chocolates...or you go out to a nice dinner and that dessert cart rolls around with your favorites...just remember your GOALS. You do have goals, right?

Anyway, I hope you have a great weekend, but before I let you go I had to remind you that TODAY is the last day of Prograde Nutrition's 14% off Prograde Lean sale. Yes, Lean is their amazing chocolate meal replacement shake.

And I've partnered with Prograde for a reason: their products kick butt!

All the details, including the coupon code to use at checkout, are right here: http://lefeverwellness.getprograde.com/specials

Happy Valentine's Day!

Coach Greg

P.S. Again, this special ends TONIGHT at 11:59pm EST, so get your orders in NOW before you forget http://lefeverwellness.getprograde.com/specials

It's the Fattest day on the calendar

2010-02-03T14:25:00.000-08:00
Happy Super Bowl weekend everyone

You may have heard……Super bowl has achieved the not so honorable top spot as Americas #1 most fat filled gluttonous day on the calendar.

Even more than thanksgiving you ask?

Yes!

Thanksgiving, although highly caloric if not well planned, at least has the opportunity of some healthy food choices; roasted turkey, green beans, sweet potatoes, corn…

Not so much the Super Bowl which seems to have become a fiesta of all things fried and highly caloric; fried wings, French fries, potato skins, chips, dips, shrimp stuffed with cheese and wrapped with bacon (ouch a fat and cholesterol bomb) – you get the point.

Add to the fine FAT cuisine some (sometimes too much) alcohol and you have yourself a 5000+ calorie day. YIKES!!!

You work too hard to ruin your progress in one day

How can you enjoy a great party and keep on track with your eating and fitness plan and not feel left out?

1) Bake or grill instead of fry - Simply that. Think of all the Bake opportunities, the wings and potatoes, meats etc that you can cook in other ways than frying.

2) Eat before the party – Have something healthy before you go to the party. A turkey sandwich, chicken salad etc. Get to the party full instead of hungry. Show up hungry and you are much more likely to overeat all the chips and fatty snack foods.

3) Find the bright foods – look for the veggie and fruit tray. There has to be one at the party, stay close to it and go to it to help curb the munchies. Just to be sure, take one yourself so you know you will have a healthy alternative.

4) Workout before the game – Get your metabolism burning before you party and you will at least be burning more calories – Check out this quick but effective two exercise workout – only a few minutes to light your furnace.

http://www.youtube.com/watch?v=XwYCbzp4rp8

Enjoy Your the game, your family, and friends...Drive safe

How do I Get in a workout when I dont have time

2010-01-27T13:16:00.001-08:00
I'm asked frequently, "how do I get in a workout when I only have a few minutes" and Is it even worth my time?"

Question 1 - the best time to get in a workout is ANYTIME you can fit it in your schedule. You don’t need an hour in the gym for effective fitness. It’s cumulative. Meaning, you get in 10 minutes a couple of times, or even one time, and you will keep your metabolism burning throughout your day.

Question 2 - Yes its worth your time. Not only do you kick up your metabolism, but another benefit to the quick workout is increased energy levels. Your blood is flowing, your oxygen intake increases, its like a cup of coffee without the caffeine.

You also get 10 or so minutes of "you" time in to clear your mind and regroup with your workout.

Try this home/office/park workout - anywhere you have a chair

http://www.youtube.com/watch?v=47yb0Is51zw

Stay positive and on fire

Fat Burning Turkey Chili

2010-01-21T15:01:00.001-08:00
Fat Burning Turkey Chili

This is a favorite recipe of my clients and in So Cal right now, this fat burning chili will warm your belly and nourish your body.

You can make this with beef or Turkey and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.

Her is the detail.

Beef (turkey) and Butternut Squash Chili
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!!!

Please comment on the blog or email me and tell me how you and your family like it.

Why do I need Supplements

2010-01-15T15:26:00.000-08:00
Hey team

Bottom line: Many people just aren't meeting the Recommended Daily Allowance (RDA) of vitamins and minerals. And even people that eat plenty of fruits and veggies don't either, thanks to current farming practices and mass food production.

And here's a really interesting study from the Journal of the American Medical Association that states, "it appears prudent for all adults to take vitamin supplements."

(Check out the study on their website here: http://tinyurl.com/jama-vitamins )

Additionally, a high-quality multi-vitamin supplement may help:

To prevent diseases
Get the RDA of vital nutrients

Combat nutrient deficiencies in foods

Promote consistent nutrient intake

Long story short: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin.

I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.

The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)
http://lefeverwellness.getprograde.com/vgf25-free-trial.html

Hope this info helps you out. I'll be back with more quick tips to help you meet all your health and fitness goals.

Yours in health,

Coach Greg

PS - You can see all the natural ingredients they use to make VGF 25+ at http://lefeverwellness.getprograde.com/vgf25-free-trial.html

How to make your New Years resolution last…

2009-12-28T12:27:00.000-08:00
Do you make a new years 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.

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 but you can defeat them with your success. I believe in you.

Please use me as your resource to help you achieve your goals for 2010.

Heres to a new and prosporous you in the new year.

Be Stress-Less and present today

2009-12-19T13:39:00.000-08:00
My good friend Michelle sent me a note this morning that made me stop and examine where I am at this moment today. I hope it helps you stop and appreciate your life, family and friends.

Today is a new day, saturday before Christmas.

Cookies are being made, houses need to be cleaned for guests coming over, gifts still need to be bought and wrapped.

Stress levels are at an all time high.

What one thing are you going to do today to stay stress-less?

Im going to remind myself that there are so many more blessings in my life and focus on the present moment.

Life flies by so fast, at a blink of an eye. We can miss that moment of joy or sharing if we consume ourselves with those stress activities.

Take a moment to stop and look around. Check to be sure you are present in your surroundings.

Enjoy your family and friends. Tis the season of giving.

Give the gift of yourself - fully present and aware and see what happens.

Give it a try, I am.

let me know how it goes.. respond here or send me an email greg@lefeverwellness.com

Enjoy your day.

Thanks again Michelle, a well timed gift.

Holiday Calorie Control Tip #3

2009-12-11T14:23:00.000-08:00
So far we've talked about creating a PLAN to control your calorie intake during the holidays. And part of that plan was really watching your alcohol intake because it can lead to bad eating decisions.

Now let's talk more about enjoyment. Yes, you CAN enjoy your favorite foods. But enjoy them by savoring them, not devouring them.

Chew your food slowly.

That might not seem it, but that is a BIG TIME tip.

Enjoy your favorites by taking your time eating them. That may mean finding a quiet space to eat when at a loud party. But it will be worth the little bit of extra effort.

And it's going to take about 20 minutes for your stomach to signal your brain that you are full. So take your time. Enjoy every bite with zero guilt.

Again, this might seem too simple, but it's not. It really can be this easy if you stay focused on your plan.

Also, remember that TONIGHT is the last day to save 15% on ALL of Prograde Nutrition's awesome products. Their huge Holiday Sale ends at 11:59pm EST.

http://lefeverwellness.getprograde.com/specials.html

Yours in health,
Coach Greg

PS - Again, Prograde Nutrition's HUGE Holiday Savings ends TONIGHT. As a proud Prograde Partner I really cannot recommend their products enough. And I don't know that they'll ever again offer 15% off all their products like they are this week.

http://lefeverwellness.getprograde.com/specials.html

Holiday Calorie control tip #2

2009-12-10T22:18:00.000-08:00
Yesterday we discussed how crucial it is for you to have a PLAN to control your calorie intake during the holidays. Today's tip is even more simple and expands on the premise.

Plan on staying away from the booze.

Look, a drink or two isn't going to be the end of the world. But when two turns to three...

I'm not getting on my soap box here. I'm just telling you something you already know:

Booze leads to bad decisions. And in this case, we're talking about bad eating decisions.

When alcohol enters the equation even the best laid plans crumble. The extra calories from the cocktails is one thing. But really it's the extra calories you chew that start to add up.

One piece of cake turns to two...

A handful of chips turns into a a bag...

The dip sitting in front of you mysteriously vanishes...into your belly...

You get the picture. ;-)

Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision making.

- Rememeber, Prograde Nutrition's HUGE Holiday Savings ends TOMORROW night.

You definitely want to get over to http://lefeverwellness.getprograde.com/specials.html right NOW and place you order to save 15% on all their killer products. It's my duty as a proud Prograde Partner to remind you ;-)

Holiday Calori Control Tip #1

2009-12-10T22:17:00.000-08:00
I know you know this.

You know you know this.

Fail to plan, plan to fail.

You can't just HOPE you're going to behave yourself at holiday parties. You can't just do the same old things you've been doing. You can't just miss breakfast. have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter ;-)

You have to plan your meals.

You have to plan your workouts.

You have to set your goals in stone.

You don't want to be the person that comes out of the holidays 5 to 10 pounds heavier, do you?

If you don't plan your strategy from preventing it, well, you can PLAN on getting some new clothes that fit your new size.

This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time.

But what you can't do is just free-for-all it and stuff your face with everything put in front of you. You know that.

Tell you what: Plan on taking a nice 30 minute walk this weekend and do some solid thinking about what your plan will be. And when you get back home, put it on paper and commit to it.

And think about how great you'll feel about yourself when January comes after you've followed your plan. Oh, and be sure to reward yourself to by doing something special for yourself.

Yours in health,
Coach Greg

PS - As a proud Prograde Nutrition partner I have to remind you Prograde is having a heck of a Holiday Blow Out on ALL of their awesome products. Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: http://lefeverwellness.getprograde.com/specials.html
Hurry because this deal expires this Friday, December 11th at 11:59pm EST.

3 fruit and veggie tips

2009-12-07T16:05:00.000-08:00
It's recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs.

But do not despair! It's not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy 'em pre-chopped

Look, I can be lazy, too ;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them.

2) Carry 'em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.

The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)

http://lefeverwellness.getprograde.com/vgf25-free-trial.html

Feel the difference in yourself after just a month. Get on it. thery are Free.

2009-11-24T14:45:00.000-08:00
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?

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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?

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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 at Thanksgiving:

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.

******************************************************************

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.

The Price of luxury… Another lesson from the Biggest Loser

2009-11-15T18:07:00.000-08:00
So there they were, the black team who wins a night of luxury AND TEMPTATION –

And, they have the opportunity to choose fancy food, wonderful liquor, massage, pedicure, no workout for a day, etc… they were so excited that they had it all right in front of them.

Let’s back up a bit – The losers have been giving it everything they have to lose life changing amounts of FAT every week. They vowed to never be that fat again. They are dedicated, watching their diet, pushing past limits they never thought they could conquer.

And now faced with temptation away from the watchful eye of their trainer, they get a chance to step up or step in it.

They chose the luxury and seemed to forget all about their hard work and dedication.

And in one night, at one meal, they show what can happen when you give into temptation and peer pressure. The group of 5 consumed 15,000+ calories at the table before they went to the bar and kept drinking.

WOW! 3,000+ calories per person before the bar at one meal!

That equates to a pound of FAT each!

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Lets sum this up.

I know all of you work hard for your fitness, health and weight loss, and we have talked about this many times, but watching someone else do it and realizing you might do this too, really hits home.

I am the first to say you have to live and enjoy life. Taste great foods and enjoy your friends and family.

However, Moderation and portion sizes are the key to keeping your hard work and success in tact.

Here are a few tips how to stay in control:

1) Plan your meal – Even at a restaurant, plan on choosing either just an entrée and healthy sides, or a little taste of appetizer or a few bites of desert and share and entrée. Either way, have a general idea of your entrée choice and stick to your plan. Don’t be swayed by others choices or peer pressure, “oh one meal won’t hurt you”. Yes it will.

2) Portion size – This is the key to keeping things in control. Keep your portion sizes of high calorie items small. No bigger than the palm of your hand. Even better, share with someone else to ensure you keep it small. Load up on fresh veggies to help fill you up.

3) Trade offs – If you have the choice of appetizer, bread or chips before a meal, or desert, etc. Choose one! - Make the choice of a small appetizer or a couple bites of desert, not both.

4) Awareness – Be aware of the calorie content of your choices. Even small amounts of all high calorie items will add up to too many calories. Keep your veggies steamed without sauces. Choose marinades over cream sauces. Choose steamed or grilled over fried to keep your calories down.

5) Intensity – And just in case you over do it – Get to a high intensity workout first thing the next morning to fire up your metabolic furnace and stay on course. Check out a couple of quick workouts at my blog, www.lefeverwellness.blogspot.com

Be well and enjoy life

The Salad Bomb

2009-11-13T16:20:00.000-08:00
Is your salad making you fat?

Was your immediate response to this question- no, it’s a salad.

Let's be sure.

Most people who are on a plan to lose weight immediately add salads to their meal plan. Good thinking, add more greens and fiber.

However, they also want it to taste really good so they add cheese, bacon bits, creamy dressing by the bucket full- and now you have a calorie bomb.

This is can likely be more fat and calories than eating a burger

Here are tips to making a high nutrient, lower calorie, great tasting salad.

1- Add chopped nuts or seeds- keep them raw or roasted, not candied. These add nutrients, fiber and the crunchiness enhances the satisfaction of your meal.

2- Add bright veggies or fruit. The bright color is appealing and adds nutrients and great flavors. Use your imagination and experiment.

3- Add protein. Grilled fish, chicken, even lean beef. Mixing the protein slows digestion, repairs muscles and adds to your fullness.

4 – Put the dressing in the bowl first – Measure and pour your dressing in the tossing bowl first and then add the ingredients to toss. This controls the fat content of the dressing and makes for a lighter salad. Remember that even olive oil is 15 grams of fat per tablespoon and adds up quickly.Now you have a tasty, healthy salad. Enjoy. Be well

Coach Greg

www.coachgregsbootcamps.com

www.lefeverwellness.com

P.S. Are you enrolled for our holiday fat blast session? Thanksgiving to christmas week?

2009-11-10T21:18:00.000-08:00
More holiday Tips to keep you on track:

Be aware of how much you are eating.

Avoid continuous snacking or grazing while you are socializing. Get a small plate and eat only what’s on it. Don’t keep going back for more. You can rack up calories fast with some drinking and eating even before you have the meal.

Be done after one plate –

a sure way to sabotage your diet is to go back for seconds. One plate is plenty. Let your meal settle while you socialize. It takes a bit of time for your brain to register that your belly is full, so give it a chance and don’t overeat. A second plate could launch you into a 2,000+ calorie meal. Yikes.

Check the previous tips to help stay focused.

2009-11-08T20:13:00.001-08:00

butt and leg workout

2009-11-08T20:12:00.001-08:00
Tight buns and toned legs for the holidays. get on this workout and you will see results.

Hoop Squats

Cone lateral

Jump lunges

Serious leg and butt toning work.

These are some of the moves from our irvine boot camps and newport boot camps.

Go for 20 seconds each exercise and move quickly to the next.

Repeat the circuit 3 times to get the burn. enjoy.

Top 2 tips to eliminate holiday weight gain

2009-10-26T14:09:00.000-07:00
Hey everyone

Now is the time that so many of us struggle with our fitness and weight gain.

Holiday parties, Halloween, thanksgiving...

How do you get through it without adding the holiday pounds?

my top 2 (there are more) tips to keep you on the good side of the holidays.

1 - Exercise the day of your event -
Get in a good circuit, full body workout. Utilize, weights, bands, body weight, and cardio moves of your choice. Pick your favorite 4 exercises (or check my favorites over to the side of the page)- 20 reps or 20 seconds high intensity for a minimum of 4 rounds. Try for 6 rounds for maximum calorie burn.

2 - Be aware of how much you are eating and drinking -
Be sure to eat before you go to an event (extra tip) and try to not stand near a snack table while socializing. Also if you are having multiple courses, be aware of your portion sizes. don't be bashful about eating only a small portion of everything rather than finishing everything - if you finish it all you could be running up to 2000+ calories. Yikes.

More Holiday survival tips soon.....

And the BEST way of all to kill of the calories is of course training with your friends and me at Boot Camp. http://www.lefeverwellness.com/ for info.

Our next session starts THIS week and runs up to thanksgiving. Just in time.

2009-10-25T20:13:00.000-07:00
check out all the goodness today at ChefJamie.com good food, good pumpkin workout tips, and chef jamie. Find a great chicken recipe and let me know how you liked it.

Dieters Beware!!

2009-10-19T13:39:00.000-07:00
It’s the beginning of the new season.

Not the fall season, but “Fat” season. It actually starts at Halloween, not Thanksgiving or the December holidays.

----Most of us have done it, talked about it, even joked about it…the 5 or more holiday pounds we start putting on about now.

I don’t know about you, but I’m tired of gaining weight this time of year and trying to lose it after January with a meaningless resolution.

Well, actually I do know about you, and I know you don’t like it either!!

____________________________________________________________________
Ok, so let’s work together this year and do something different…Let’s NOT put on the holiday pounds!

My goal is to be asked the questions (and I’m expecting to hear back from you that you were asked)…..”Hey, are you losing weight?” “How did you do that with the all the junk food and holiday parties?”

Being successful in keeping off the extra fat pounds will take some planning and effort.

This is the first of a couple of “Slim” holiday newsletters with tips to help you make a positive change for yourself and your families by staying healthy and avoiding the holiday fat.

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Here are a few tips to keep the pounds off and still enjoy a Halloween treat.

1) One of the biggest things is to delay buying any candy until closer to Halloween!!!!! If it’s in your house, it presents an unnecessary temptation. How often do you eat something just because its there?

2) Allow yourself just one piece of candy (small size) in the morning and then one at night. Skip any desserts that you would normally eat after dinner.

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.

4) Increase your exercise activity with one of our fat burning circuits or the Fit Body Band Program (http://www.fitbodybandprogram.com/) 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 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.

6) Substitute your chocolate fix with something healthier. Fruit veggies or (my favorite) a peanut butter Craver (http://lefeverwellness.getprograde.com/)

Plan to stay healthy and let me know how I can help you!

Time article - exercise wont make you thin

2009-08-20T15:07:00.000-07:00

Wow! The recent article in Time magazine why exercise won’t make you thin has really caused a stir in the fitness and health industry.
http://www.time.com/time/health/article/0,8599,1914857-1,00.html

It caused a stir in me when I read it. In my opinion, this article puts a slant on only one factor of health and missed the big picture of health and fitness.

Although I don’t agree with some of the content and how it’s presented, let’s take this opportunity to put a positive spin back on exercise and learn the balanced facts to weight loss.

1) Exercise makes you hungry.

Yes it does. The basic premise here is that you increase your metabolism, which burns more calories. This creates a need for more calories to replenish and restore your energy and rebuild muscle.

The key here is not the extra hunger; it’s the food you choose to replenish your energy. If you go and eat donuts and pizza after a workout on a regular basis, then yes exercise will NOT help you get thin. And you will likely gain weight.

If you are choosing the right calories with a good quality workout shake or a balanced meal of lean protein, veggies, good complex carbs, then YES you will promote lean body mass and weight loss.

A regular daily diet including; lean protein, lots of high nutrient green, yellow, and orange veggies, low in saturated fats and simple sugar carbohydrates, will help promote quality muscle, develop good eating habits, and diminish the want for the nasty after workout junk food.

2) All exercise is NOT created equal.

The article doesn’t reference the type of exercise used for the studies. We already know that high intensity circuit type resistance training burns significantly more calories than just cardio. And if a daily walk is the only level of exercise for weight loss, this will not get you thin – particularly if your diet is full of high calorie and fat foods or you are a carbohydrate junkie.

3) Without Diet and exercise you will NOT lose the weight.
Our mantra at boot camp and with private clients is; you can out eat the best training program. I know this because I’m not perfect and I have done it.

Your food and calorie intake is the key to any weight loss program. Actually its probably 80% or more important than exercise alone.

Put a good quality diet together with some intense circuits and you have the recipe for weight loss. I’m certain that this is a recipe that Jamie will support.

4) Its not all about the weight loss. What else will you achieve from exercise?

The article focuses primarily on weight loss. Hopefully if you read this and were not familiar with the benefits of both diet and exercise to be healthy and fit, you were not discouraged about exercising. There are so many other possible benefits to exercising alone:
-Lean body mass
-Lower cholesterol
-Clear mind
-Camaraderie
-Increase energy
-Increase bone density
-Increase strength
-More agility to play with your kids and grandkids
-Overall lower risk of disease
…You get the point.

Bottom line to this article is that if your goal is to lose weight and form a lean fit body the recipe is exercise AND diet. Not just exercise.

If your goal is to enjoy where you are in life and eat what you want, then keep up an exercise program 3-5 times a week that burns tons of calories. Butt still watch what you eat for your overall health. It can catch up to you before you know it.

And as always, schedule a free assessment with me if you want to find out where you are, where you want to go, and how to get there.

Live well

Coach Greg

Turn Fat into Muscle??

2009-07-25T13:00:00.000-07:00
This subject surfaces at almost every boot camp and training session I start….You want to turn your fat into muscle.

You may have heard from your friends or someone at the gym that by following a proper diet and exercise program, you can actually turn body fat into muscle… So can you do it? NO!

Fat and muscle are two separate entities.

What most people really want is to get rid of the fat and gain quality muscle.
Bottom line = You must burn fat and build muscle to get that physique you are wanting.

So, should you jump on the stair climber or bike and pedal for hours with cardio to burn fat? No.

The quality muscle in your body is the “power plant” for burning calories and expending energy. Think of it as a car engine - step on the pedal! The more quality muscle = more calories burned and a fitter looking you.

How to best build and maintain quality muscle and burn the Fat:
1) Add a protein to every meal – chicken, fish, eggs, light dairy, yogurt
2) Try to eat about 50% of your calories in protein (see step 1)
3) Grill it – Cook your meats on the grill to keep them lower in fat and super tasty. Nothing fried!
4) Add resistance training (weights or boot camp) a minimum of 3 days per week.
5) Add cardio activity at least 3 days per week. Perform your cardio in an alternating intensity. Two-minute Warm-Up, then 30 seconds of high intensity cardio, then 30 seconds of recovery at medium intensity.
Repeat and burn!

I look forward to reports on your progress – please send them to me to share and inspire others.

Be well & Rock it,
Coach Greg

Holiday Fitness tips and workout

2009-05-24T13:05:00.000-07:00
Its a beautiful weekend and I know most of us will be celebrating with friends and family.

So lets 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.

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

See you all next week in boot camp.

Here is the schedule of class Numbers for the next boot camp session starting next week and the 2/3 day passes.

East Bluff:
6-7am 3482.202
9-10am 3483.202

Newport Coast:
9-10am 5600.202
6:30-7:30pm 5602.202 (this may become 6-7pm, we will decide after the first day)

2 day pass - 5606.204
3 day pass - 5606.203

Here is your workout for the weekend -get your family involved too

Make a quick intense circuit - 20 high intensity and 10 seconds rest (only 10)
1-squats - drive from your heels
2-jumping jacks or cardio equivalent
3-active plank (shifting weight back or side, lifing arms etc)
4-skull crushers

Or choose from my video list - http://www.youtube.com/watch?v=0UhKsX0uubM

crank up your metabolic machines

Coach greg

Why am I famished

2009-05-16T17:10:00.000-07:00
I’m exercising more but WHY am I so hungry?”

Many of my clients have stepped up their fitness program with extra training sessions and increased intensity, or they are new to fitness (maybe due to the reality that summer is coming and a swimsuit is eminent) and are asking the same question: ”Why am I so hungry?... I’m eating healthy, but feeling famished in the afternoon or evening.”

Sparing you the boring scientific answer, your body’s metabolism is kicking in high gear. Which means that when you exercise you are burning a lot of calories (hopefully 300+), and if your workout is a mix of strength and cardio circuits, you will create an after burn of calories hours later.

Gotta love that!

What this ultimately means is that you are burning more, and your body needs more quality calories and nutrients to replenish, restore and recover from your workouts.

Don’t be fooled into thinking that you can eat anything you want because you are a metabolic machine. This hunger feeling can drive you to making lousy food choices.

You still need to manage a higher amount of calories burned versus caloric intake to drop those fat pounds.

Here are a couple of tips to help you not feel so hungry and keep you moving positively toward your fitness and weight loss goals:

Eat within one hour of your workout. Get in a balanced meal or high quality protein shake that includes carbohydrates, protein and fat. Even if you are on a carb-restricted diet, this is the time to give your body the carbs! It wants them to replenish energy stores and repair muscles, so make a good choice of brown rice, pasta or whole grain bread with your balanced after workout meal.

Eat five meals every day – you’ve probably heard this by now, but here it is again. Your metabolism will stay on fire if you feed it every 2 to 3 hours. And to help curb your appetite, this is necessary. If you wait 4 to 5 hours between meals, you will feel famished and this can lead to poor choices or calorie holding by your body.

Eat quality foods – when you are feeling hungry be sure to have quality foods on hand for a meal or to snack on. Lean meats and bright green, yellow or orange veggies are your best choices. Fill up on the veggies!

Drink 80 ounces of water daily – sometimes your body will mistake hunger for thirst. Before you give in to additional calories because you think you are hungry, drink 8 to 10 ounces of water and wait a five minutes. If it’s been a couple hours since your last meal, then eat. If you were really thirsty, your perceived hunger will go away.

Keep your meal size small – your 5 meals a day should be smaller in portion size to allow your body to efficiently utilize the calories that you are eating. Eating large meals will result in storing the extra calories and that can equal fat. Yuk!

Implement these tips in your daily routine and you will excel with your fitness plan.

Please email me your progress and questions…I love to hear from you.

Be Well and Rock it,

How to keep your holiday Party calories and Fitness in check

2009-04-11T10:36:00.000-07:00
Ok group - as with any holiday or big event, we typically celebrate with a huge, nap inducing, belt unbuckling meal. That doesn't keep you on track with your fitness and weight loss goals.

Here is a list of 10 Tips to help you stay dialed in and on track with your program. There is a lot here so pick a couple that are most relevant for you and put them to practice.

1) Workout before the big meal – The number one way to stay on track is to get your metabolism burning before you party. Get in an intense full body workout – use a strength / cardio circuit to keep the after workout calorie burner on high.

2) Eat before the Big Feast – Have something healthy before you go to the Family Dinner party or restaurant. A ½ turkey sandwich, chicken salad etc. Arrive at your event content instead of hungry. Show up hungry and you are much more likely to overeat all the chips and fatty snack foods and then the big meal. This could result in a 2000-3000 calorie meal.

3) Find the bright foods – look for the fruits and veggies. There has to be an appetizer veggie tray or some veggies planned for the meal. Try to lightly steam to retain the crispness and nutrients for all recipes. To ensure there are fresh veggie dishes or you can offer to bring one yourself. No doubt you are not the only one looking for healthy.

4) Bake or grill instead of fry - Simply that. Think of all the Bake or grill opportunities that you can utilize instead of frying.

5) Drink a glass of water 15-20 minutes before you sit down to eat. Your stomach will have something in it and your brain thinks your belly was fed a small amount, which helps to avoid overeating.

6) Be aware of how much you are eating. Avoid continuous snacking or grazing while you are socializing. Get a small plate and eat only what’s on it. Don’t keep going back for more. You can rack up calories fast with some drinking and eating even before you have the meal.

7) Manage your Portion sizes – keep your starchy carbs as meal complements, not main dishes. This helps reduce overall calories and keeps blood sugar lower.

8) Fill your plate with veggies – Load up on steamed veggies or salad instead of potatoes, rice or breads. This keeps your calories in check and your nutrient value higher.

9) Start with protein – start your meal with a few bites of protein and then get into the carbs. Proteins are slower digesting and will mix to help keep your blood sugar levels from rising quickly as with high carbs.

10) Be done after one plate – a sure way to sabotage your diet is to go back for seconds. One plate is plenty. Let your meal settle while you socialize. It takes a bit of time for your brain to register that your belly is full, so give it a chance and don’t overeat. A second plate could launch you into a 2,000+ calorie meal. Yikes.

Have a happy and healthy Easter weekend

Coach Greg

Enhancing your daily walk

2009-04-01T13:41:00.000-07:00
I’m frequently asked “how can I make my walk more efficient and calorie burning?”
Walking is great, it gets you outside in the fresh air, can be social when you bring a friend, or relaxing to clear your mind…very nice.

Nice for those reasons, but not the highest calorie burning exercise.

My top two suggestions for increase your calorie burn on a walk:

1) Increase your movements – the more you move the more calories you burn. Swing your arms, take a full stride, and stay loose.

2) Add some resistance moves – adding resistance moves is the best way to increase muscle usage, increase your heart rate and burn more calories.
a. Add in squats when you are waiting for stop lights
b. lunge across the street (watch for traffic-sprint if necessary)
c. add some tricep dips at a small seating wall or park bench
d. Perform 20 jumping jacks every ¼ mile.

You get the idea. Be creative and enjoy yourself. And of course always use good form.
Be well

Sweet potato fries for fat loss

2009-03-23T20:21:00.000-07:00
Here is a great recipe from my friend Jayson Hunter for Sweet Potato Fries - yummy

Be sure to keep your serving size moderate and include a quality protein and some greens to balance your meal.

Enjoy!
1.5 pounds of sweet potatoes1/4 cup olive oil1/2 tsp kosher or sea salt1/2 tsp paprika1/4 tsp cinnamonWash well – I like to leave the skin on for fiber and nutrients or you can peel the skin from the sweet potatoes.

Cut sweet potatoes into half-inch strips. Place them in a large Ziploc or sealable bag.

Mix the other ingredients into a small bowl and stir well. Pour into the sealable bag and close.

Shake the bag to mix up the liquid mixture amongst the sweet potato strips.

Heat the oven to 425 degrees F and spread the fries onto a baking sheet that has been sprayed with a non-stick cooking spray or use foil to line the baking sheet.

Place fries into the oven for 30 minutes. Spread the fries around and mix them up every 10 minutes during the 30 minutes.

Remove from the oven and serve.

Here are a few variations:

Use Yams instead of Sweet Potatoes to lower the glycemic index even more and utilize more of the calories for energy.

Leave the skin on to add fiber, which in return lowers the glycemic index.

Use olive oil, garlic (either powder (also garlic-herb salt free seasoning) or roasted garlic pulp), sea salt, a little ground red pepper and a little parsley instead of the ingredients below to give them an entirely new flavor.

Try all the variations and give them your own flare. Send me your ideas and I will share with our group.

Have a healthy afternoon

Coach Greg

The Price of luxury

2009-03-14T13:39:00.001-07:00
The Price of luxury… Another lesson from the Biggest Loser

So there they are, the black team who wins a night of luxury AND TEMPTATION –

And, they have the opportunity to choose fancy food, wonderful liquor, massage, pedicure, no workout for a day, etc… they were so excited that they had it all right in front of them.

Let’s back up a bit – The losers have been giving it everything they have to lose life changing amounts of FAT every week. They vowed to never be that fat again. They are dedicated, watching their diet, pushing past limits they never thought they could conquer.

And now faced with temptation away from the watchful eye of their trainer, they get a chance to step up or step in it.

They chose the luxury and seemed to forget all about their hard work and dedication.

And in one night, at one meal, they show what can happen when you give into temptation and peer pressure. The group of 5 consumed 15,000+ calories at the table before they went to the bar and kept drinking.

WOW! 3,000+ calories per person before the bar at one meal!

That equates to a pound of FAT each!

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Lets sum this up.

I know all of you work hard for your fitness, health and weight loss, and we have talked about this many times, but watching someone else do it and realizing you might do this too, really hits home.

I am the first to say you have to live and enjoy life. Taste great foods and enjoy your friends and family.

However, Moderation and portion sizes are the key to keeping your hard work and success in tact.

Here are a few tips how to stay in control:

1) Plan your meal – Even at a restaurant, plan on choosing either just an entrée and healthy sides, or a little taste of appetizer or a few bites of desert and share and entrée. Either way, have a general idea of your entrée choice and stick to your plan. Don’t be swayed by others choices or peer pressure, “oh one meal won’t hurt you”. Yes it will.

2) Portion size – This is the key to keeping things in control. Keep your portion sizes of high calorie items small. No bigger than the palm of your hand. Even better, share with someone else to ensure you keep it small. Load up on fresh veggies to help fill you up.

3) Trade offs – If you have the choice of appetizer, bread or chips before a meal, or desert, etc. Choose one! - Make the choice of a small appetizer or a couple bites of desert, not both.

4) Awareness – Be aware of the calorie content of your choices. Even small amounts of all high calorie items will add up to too many calories. Keep your veggies steamed without sauces. Choose marinades over cream sauces. Choose steamed or grilled over fried to keep your calories down.

5) Intensity – And just in case you over do it – Get to a high intensity workout first thing the next morning to fire up your metabolic furnace and stay on course. Check out a couple of quick workouts at my blog, www.lefeverwellness.blogspot.com

Be well and enjoy life

Coach Greg
www.lefeverwellness.com

P.S. Newport Boot Camp starts Monday – Its swimsuit shapeup time!

Newport Coast - M/W/F
9am class # 5600.103
6:30pm class #5602.103

East Bluff - T/Th
6am # 3482.103
9am #3483.103

Dining Out Without Regret

2009-02-11T18:11:00.000-08:00
Ok Group - Vaentines Day is coming up fast. Guys if you havn'e made your reservations yet, you had best get some god recepies and get prepared to cook. Here is a great healthy one from our very own Celebrity Boot Camp Chef Jamie Gwen check it out http://www.chefjamie.com/?q=node/162 (and there are tons of other great recepies and info from Chef Jamie on her site-you will be a super star in the kithcen)

If you are planning to eat out this weekend, here are some tips that will help you keep your diet and fitness success in check and not blow it all in a day.

We all work hard during the week to eat well and be healthy but what happens on the weekend? We’ve all said it and probably done it…”I’ll just eat what I want tonight, it’s my cheat night”

I agree that a cheat day is important in a good eating plan, however, don’t let that day ruin all your hard earned progress.

Going out to eat is a nice break in the week and should be an event that you enjoy, rather than one you get home from and feel miserable either physically, psychologically, or both.

All it takes to enjoy a meal out is a bit of planning and some awareness. Here are some tips to help you stay on track with your eating plan and still enjoy your night out.

1. Don’t go out feeling over hungry or “starving”. This could lead to overeating and over drinking.

2. Call or go online and review the restaurant menu. Look for healthy dishes, substitutions, and preparation choices.

3. Eat appetizers at home before you go out. Chose fruits, vegetables or some other low carb/low fat alternative. There are tons of great recipes. This will help avoid the craving for the high calorie high fat restaurant appetizers.

4. If you have to wait for a table, don’t wait at the bar. Order a drink and move to another area to socialize. This will also help decrease the possibility of over drinking and eating the dreaded “bar food”.

5. Ask for lower calorie healthy substitutions. Ask for steamed veggies or dressing on the side and avoid high calorie cream dressings. Ask for different sauces that have good flavor and lower fat.

6. Select meat and other dishes that are prepared by barbecue, broiled, roasted, and fresh. These methods help reduce the fat content

7. Avoid all fried foods. The fried foods are either high fat and calorie or higher fat and calorie. Either way, you work too hard to allow a fried dish to ruin your progress and possibly clog your arteries.

Most restaurants now have healthy items or are willing to substitute and prepare a dish to your request. Next time you go out, review this list to keep the tips fresh. Remember, you only get one body.

Fattest day on the calendar

2009-01-31T11:10:00.000-08:00
Happy Super Bowl weekend everyone

You may have heard……Super bowl has achieved the not so honorable top spot as Americas #1 most fat filled gluttonous day on the calendar.

Even more than thanksgiving you ask?

Yes!

Thanksgiving, although highly caloric if not well planned, at least has the opportunity of some healthy food choices; roasted turkey, green beans, sweet potatoes, corn…

Not so much the Super Bowl which seems to have become a fiesta of all things fried and highly caloric; fried wings, French fries, potato skins, chips, dips, shrimp stuffed with cheese and wrapped with bacon (ouch a fat and cholesterol bomb) – you get the point.

Add to the fine FAT cuisine some (sometimes too much) alcohol and you have yourself a 5000+ calorie day. YIKES!!!

You work too hard to ruin your progress in one day

How can you enjoy a great party and keep on track with your eating and fitness plan and not feel left out?

1) Bake or grill instead of fry - Simply that. Think of all the Bake opportunities, the wings and potatoes, meats etc that you can cook in other ways than frying.

2) Eat before the party – Have something healthy before you go to the party. A turkey sandwich, chicken salad etc. Get to the party full instead of hungry. Show up hungry and you are much more likely to overeat all the chips and fatty snack foods.

3) Find the bright foods – look for the veggie and fruit tray. There has to be one at the party, stay close to it and go to it to help curb the munchies. Just to be sure, take one yourself so you know you will have a healthy alternative.

4) Workout before the game – Get your metabolism burning before you party and you will at least be burning more calories – Check out this quick but effective two exercise workout – only a few minutes to light your furnace.

http://www.youtube.com/watch?v=XwYCbzp4rp8

Enjoy your day, your family and friends. Drive safe.

P.S. - I have some availability next week for additional training sessions for those who need to restart their metabolism and burn off extra fat calories. Get your spot quickly they will go fast. Happens every year.

2009-01-28T16:16:00.000-08:00

Healthy Snack Options and Rapid Fat Loss

As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking. (do you have one?)

You know me better than to think I will say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!" After all…doesn’t the packaging say FAT FREE? Red vines is my favorite for this one.

Seriously, people really do want me to tell them what they WANT to hear. Can’t do it.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.

So here's what I tell them:
· Raw almonds, walnuts or pecans (Not the roasted variety. And don't even think about the ones with sugar sprinkled on them!)
· Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't – learn to like them naturally)
· Hard-boiled eggs
· Low-fat cottage cheese
· Celery with a tbs of peanut or almond butter (again the purest most organic is best)
· Hummus (you can dip your veggies in the hummus)

Those are all great options. But realistically when that afternoon chocolate craving wont leave you alone and you really want to treat yourself…. you've gotta check out Prograde Cravers. You can find them here http://lefeverwellness.getprograde.com/cravers

They're made with 100% organic dark chocolate. Plus, they're only 180 calories and they're out-of-this-world delicious.

Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar and you know if I don’t like it I won’t share it with you.
Definitely check them out.
Have a healthy day,
Coach GregPS - It's best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as myself. http://lefeverwellness.getprograde.com/cravers

Irvine Personal Trainer Reveals 5 Secrets to Keeping a New Year's Resolution

2009-01-22T20:05:00.000-08:00
Irvine Personal Trainer Reveals 5 Secrets to Keeping a New Year's Resolution
Check this out from my friends at Innovative Results

How to Eat Right: Grocery Shopping with Top Orange County Personal Trainer

2009-01-22T20:04:00.000-08:00
How to Eat Right: Grocery Shopping with Top Orange County Personal Trainer
Courtesy of my Training Buddys at Innovative Results

8 Tips on Hiring a Personal Trainer in Orange County

2009-01-22T20:03:00.000-08:00
8 Tips on Hiring a Personal Trainer in Orange County
And my good friends at Innovative Results know the scoop... check out what they have to say.

2009-01-20T13:30:00.000-08:00
Need a quick easy, healthy recipe? Check out this fantastic recipe from one of my favorite Boot Campers and celebrity Chef, Jamie Gwen. http://www.chefjamie.com/?q=node/162
Cook it up with some additional green veggies
Try it and let me know what you think.
Coach Greg

2009-01-20T13:26:00.000-08:00
Healthy Snack Options and Rapid Fat Loss
As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking. (do you have one?)

You know me better than to think I will say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!" After all…doesn’t the packaging say FAT FREE?

Seriously, people really do want me to tell them what they WANT to hear. Can’t do it.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.

So here's what I tell them:
· Raw almonds, walnuts or pecans (Not the roasted variety. And don't even think about the ones with sugar sprinkled on them!)
· Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't – learn to like them naturally)
· Hard-boiled eggs
· Low-fat cottage cheese
· Celery with a tbs of peanut or almond butter (again the purest most organic is best)
· Hummus (you can dip your veggies in the hummus)

Those are all great options. But realistically when that afternoon chocolate craving wont leave you alone and you really want to treat yourself…. you've gotta check out Prograde Cravers. You can find them here http://lefeverwellness.getprograde.com/cravers
They're made with 100% organic dark chocolate. Plus, they're only 180 calories and they're out-of-this-world delicious.

Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar and you know if I don’t like it I won’t share it with you.
Definitely check them out.

Have a healthy day,
Coach Greg

PS - It's best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as myself. http://lefeverwellness.getprograde.com/cravers

Fat burn recipe and 4 minute no excuse workout

2008-12-21T19:51:00.000-08:00
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

2008-12-15T13:41:00.001-08:00
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:

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

2008-12-09T15:23:00.000-08:00
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?

2008-12-04T20:54:00.000-08:00
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.

2008-12-04T13:39:00.001-08:00
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

2008-11-24T19:29:00.000-08:00
Check out our Pumpkin Pum workout -- too much fun!!!
http://www.youtube.com/watch?v=-a6rK9DTW70

2008-11-24T19:28:00.000-08:00
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

2008-07-21T17:41:00.000-07:00
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.

2008-06-12T12:58:00.001-07:00
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

2008-06-07T21:22:00.001-07:00
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

2008-01-25T15:42:00.000-08:00
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