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

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

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:

1. Start on Sunday and plan out your week (roughly)
2. Go shopping so you have the foods you need
3. Keep the foods that will encourage Fat loss in your refrigerator or at your desk
4. Write down a Plan of specific meals and times to stay on track, if its written you don't need to think about it.
5. 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

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?