Can you believe its vacation and swimsuit season?

Did it sneak up on you and surprise you when you had to put on a swimsuit?

Its hard to get and stay fit all year around.

I know, believe me, I know... If being thin, and fit were easy everyone would be walking around with a lean, sexy body. But hey, it's not in this hectic world we live in today.

 Believe me, I understand all too well that there's temptation around every corner. I'm just like you.

Everywhere you look there's fast food, junk food, chocolate, candy, ice cream, pizza, and for some of us - kid food... And I know it tastes good.

And I know when you get stressed your body craves it even more and it's easier to justify. That's why to be successful 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 (ok if you train with me you know the motto is "hate it now, love it later") - and then the weight comes off. But you also feel stronger. You're more alive. You can meet the demands of your day SO much easier.

No way that's miserable,is it? - 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... well then... You get it.

So two quick tips to get you started:

1) Eat your starch carbs before 2pm. - This allows your body to be more likely to use the carbs for energy (provided you kept your portions small) during the day, and less likely to store them as fat at night.

2) Add veggies to every meal: This will help you feel more full, add nutrients to your food, and help with the digestion process which is critical to feeling good.

An extra tip to keep your awareness up and your unnecessary calorie count down: Eliminate any sugar drinks. Soda, workout drinks, lemonade, and yes alcohol. Its amazing how many calories people consume in the form of liquid. Eat your calories!

Stay tuned for more tips and suggestions to getting fit this summer.

How to make your resolution last

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

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 which 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 trying to keep you down, but dont let them.  You can defeat them with your success.

I believe in you.

Send me your goals - Lets do this together and make it last.


Please use me as your Full fitness/weightloss/wellness resource to help you achieve your goals for 2013.



In good health

Coach Greg - LeFever Wellness

Client Feature: Bonner Paddock

My good friend and client, Bonner Paddock, became the first person EVER, afflicted with cerebral palsy to compete and complete the Iron Man race in Kona. This is the Big Daddy of all Triathlons. This one challenges every part of your being, not just your ability to swim, ride, and run.

Bonner competes to show disabled children, through his actions, that they can do anything they put their heart and mind too. His personal quest for this race was to raise $1 million for his OM Foundation. His foundation raises funds to build early learning centers for kids with disabilities.

See his amazing journey and accomplishment, and if you are inspired you are welcome to participate with a donation at www.1man.1mission.org.

As you go through life, there are a few people you will be blessed to know that can and will make an extraordinary impact and inspire you... Bonner is one of these people.


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THE TURKEY NAP & TIPS 

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.

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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.

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? CALL TODAY!   

 

The FAT Season

The FAT Season

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 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 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? CALL TODAY!