Spring Cleaning Your fitness

It’s Spring Time

One of our favorite times of the year.

Time to clean house, clean closet, cleanse your body, and prepare for summer.

Does this include your workout? You bet it does!

This is a great time to evaluate your workout and fitness.

Are you still in the gym with the same old routine?

If so, you are missing out on an opportunity to make a change, turn up your calorie furnace and energize your attitude and results.

I recommend making changes to your workout monthly for the most effective results for fat loss, toning, and strength.

As you may know, changing your workout periodically keeps your body in tip top shape.

The same old workout will result in less calories burned, over use of the same muscles, and what we truly don’t like…boredom.

- Here are a few tips for “spring cleaning” your workout.

1) If you are doing the same cardio program, change.

Move to bike, treadmill, elliptical, jogging… something different. This will accelerate your calorie burn and work new muscles.

Try an interval workout of one minute at medium intensity (60%), and 30 seconds of high intensity (90% not able to have a conversation), repeat as able.

2) If you are on a weight training program, change to intervals.

Perform a set of squats, then upper body, then cardio, and repeat with minimal rest. This will increase your heart rate and improve your conditioning.

3) Review your diet.

By diet I mean the food you consume. Are you eating 4-5 smaller meals per day? Are you including protein at every meal? Are you including veggies at every meal? One small change can make a difference.

As always, call or email me for assistance to help you get dialed in for spring and summer.

Yours in good health
Coach Greg
949-294-1790

New Year Resolution Review

It’s about that time of year when most people are sliding or have already slid back on their new year resolutions.

Here is some information that will help you keep a resolution, or make a lasting change anytime you are ready.

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

Did you know that Fitness, weight loss, better health are at the top two or three for most people every year.

Why is that?

You know that your life is more fulfilling when you feel good about yourself, have more energy, are looking great, and all that equals feeling great.

Every year most people fall away from their resolution by February or March, and that’s a long time for most people.
So it’s not the New Year anymore but that doesn’t matter. Let’s regroup and get started today.

Ask yourself...How do I make this a life change rather than a flash in the pan, one day declaration?

Here is how to keep your fitness resolution…

1) Set attainable goals

Write them down and put an attainable timeframe on your goals. I.e., 5 pounds down by the end of the month, workout 3 times every week (put it on your calendar), eliminate sugar from my diet this week-log your diet, be prepared for a Half marathon in June etc.

Big pipe dream goals are a set up for failure so be reasonable and be sure you can get it done.

2) Keep yourself accountable

Most resolutions fail because they are a “one time” declaration on New Year’s Eve on a whim.

If you are serious, pick someone in your life that will help you stay accountable to your goal daily, monthly, and yearly.
Share the details and be sure they are ready to help you achieve. (You can always send it to me; I will keep you on track)

3) Commit your goal openly to yourself and your family

Share your goals for the year with your family and friends. The more you talk about it, the more you will feel a sense of commitment to your goals and the more people will ask you about how you are doing.

4) Stay strong

Lets not sugar coat this, changes to lifestyle are tough. It takes determination, focus and support from friends and family.

Focus on the people that support and encourage you. Keep in mind there will be the negative people but you can defeat them with your success.

It doesn’t matter what day the calendar says today. Now is always a good time to begin a lasting change.
I believe in you.

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

www.lefeverwellness.com
www.primaljusticetraining.com

Fitness and Cancer- Help Yourself Fight The Disease

This blog post is courtesy of David Haas
Mesothelioma Cancer Alliance Guest Blogger
http://about.me/haasblaag

Fitness and Cancer- Help Yourself Fight The Disease


Health and wellness experts say that exercise is an important part of a healthy lifestyle, and reduces the risk of certain kinds of cancers. More than that, a recent bulletin from the National Cancer Institute points out that regular exercise has many benefits for newly diagnosed cancer patients, those going through treatments and survivors of the disease.

Many types of exercise offer benefits to those dealing with cancer. Gentle, stress-relieving practices such as yoga and qigong can help cancer sufferers deal with the impact of a diagnosis and treatment, while more rigorous types of exercise can help survivors get back in shape and remain healthy after completing treatments.

The proven benefits of regular exercise have special relevance to cancer patients. Cancer patients who work out feel more empowered and confident in their body’s ability to fight the disease. A regular fitness routine improves heart and cardiovascular functioning, oxygenates the body and promotes flexibility and strength. Additional benefits of exercise include relaxation and healthful sleep.

For those just diagnosed with cancer, exercise and healthy eating can relieve the stress associated with dealing with a diagnosis and treatment, support the body’s immune response, and improve circulation, and muscle tone. Exercise can also help a cancer sufferer’s self-esteem and restore a positive body image. Some cancers alter the body’s composition, causing either wasting and loss of muscle, or weight gain, so exercise also helps to maintain a healthy weight.

Exercise can improve the functioning of organs affected by cancer. For example, those suffering from mesothelioma, a form of lung cancer usually caused by asbestos exposure, may breathe more easily thanks to a gentle exercise program. Also, for those undergoing treatments, exercise can also increase flexibility in muscles and joints made stiff and painful from chemotherapy, and help relieve discomfort from side effects, such as constipation, nausea and loss of appetite.

However, exercising during cancer treatments and even in the years following successful treatment involves cautions. Some cancer treatments, such as androgen deprivation therapy for prostate cancer, cause an increased risk of bone fracture. Breast cancer surgery can have an impact on shoulder muscles. It’s important to work with a fitness professional to create an exercise program that accommodates these special considerations.

Although cancer patients must heed their physician’s recommendation about exercising during treatment, the National Cancer Institute also notes that exercise at comfortable levels can help at even later stages of the disease. Exercise can even be done in bed or in a wheelchair, and the workout can be adjusted to fit an individual’s needs at different stages of illness. For individuals dealing with cancer, regular exercise offers support every step of the way.

As always, consult with your Dr. before beginning any fitness or exercise program.

Article contributed by David Haas
Mesothelioma Cancer Alliance Guest Blogger
http://about.me/haasblaag

The Repeat Winner of Fattest day of the Year

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?

Here are a few tips:

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, even before a half time main dish.

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.

How to make your New Years resolution last…

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

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.

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

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

Tips on Surviving the Fair Food

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.

New Year New Me

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

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?

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.

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

Indoor Workout and Hydration

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=

Race for the Cure - Join our team

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

How to Avoid the mass calorie consumption at the Fair

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.
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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/

Happy 4th Fitness tips

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

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

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

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....

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