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
Tuesday, October 11, 2011
Monday, September 26, 2011
Which is more effective Diet or Exercise?
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
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
Saturday, August 13, 2011
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.
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.
Tuesday, April 19, 2011
Spring Cleaning
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
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
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