Coach Gregs Specials

My Top 2 Ways to avoid the holiday weight gain

2011-12-23T09:24:00.000-08:00

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 a comment with your top recommendations for staying fit during the holidays.

Fat Season Is Here - Tips on How to Succeed

2011-10-16T13:52:00.000-07:00

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 to survive eating at the Fair

2011-08-09T15:37:00.000-07:00

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.

Holiday Fitness

2009-11-21T11:09:00.000-08:00
Welcome to LeFever Wellness Fitness Specials.

Our goal is to provide Orange County with the best personal training, boot camp, and Fitness band programs. We are dedicated to your health and fitness.

We are in full force holiday season and for most of us that means added weight. Yikes.

This year I challenge all of my clients to be on the weight loss side of the holiday statistic.

Lets collectively loss 100 pounds. We can do it!!

Check out Fitness specials to the right. These are designed to get you and your family back to the level of fitness and wellness you deserve.

Please contact me with any questions comments or other Fitness product Ideas that will help you be the most healthy you possible.

Stay focused
Coach Greg