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=
Saturday, September 25, 2010
Tuesday, September 21, 2010
Tips to Fight the new season - "Fat" season
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!
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!
Thursday, September 16, 2010
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
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
Friday, August 27, 2010
Coach Greg’s Top 3 recommendations to keep your Family Healthy
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
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
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