Grand Prize to the winner is an all expense paid trip for 2 to Jamaica! (Approx. Value $2500)

Tony Greco’s GymBag Segment on Team1200! Aired on May 16th, 2012. Listen in Every Wednesday at 8:30am

• The importance Off-Ice Hockey Training and starting early

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The new training studio at our Upper Hunt Club location (Queensdale Avenue) has been getting rave reviews!

Complete with our new graffiti logo on wall and beautiful stone finishings. A soothing atmosphere that motivates you to workout hard!

• 2 rounded cups cooked quinoa (see note below for cooking instructions)
• 3/4 cup shredded cheddar cheese (or other variety, if you prefer)
• 1/2 cup low-fat cottage cheese
• 1 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed dry)
• 3 eggs
• 3 tablespoons all purpose flour
• 2 green onions, including white parts
• 1 /2 teaspoon Splenda or sugar
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground cumin
• 1/8 teaspoon salt
• 1/8 teaspoon garlic powder
• Olive oil for frying (may also be baked if preferred)

To cook quinoa:

• 1 cup uncooked quinoa
• 2 cups water
• 1/2 teaspoon salt
• In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender. Allow to cool for a few minutes.

Directions:

Nutrition information

My name is Jaclyn Jerome, I am 51 years old, I have been married for 33 years, I have two boys and two charming grandsons.  The programs at Greco have changed my life and allowed me to go from a size 20 to a size 6.

When I turned 50, I decided it was time to make some significant changes in life.  I knew that it was time to get into shape and to kick all the nasty habits I had acquired over the years (smoking, drinking pepsi and alcohol and eating way too much junk food).  If I was ever going to see my two lovely grandsons grow up to be adults, changes were desperately needed.

When I joined Greco in Jan 2011, I weighed 238 lbs. and my body fat was 46%. Needless to say I was obese!  Given that I had never worked out before, I was very nervous and I didn’t even know what a plank was. I decided to start off with the 10 week Lean and Fit for Life Program at the Kanata location.   With the Greco routine of exercising 3 times a week and changing all my eating habits to clean eating, I immediately started to feel and look great and couldn’t wait for my workout days.  At the end of the 10 weeks I had lost 30 lbs. and 10% body fat and I was very pleased with the results.  In March 2011, feeling quite confident with myself, I was ready to pick up the pace. I signed up for a one year membership and moved to the Lean and Fit Program at the Barrhaven location.  It is now May 2012, I have been doing Greco for a little more than a year and I have lost 80 lbs. and close to 20% body fat.  I now not only know what a plank is, I can actually do push ups for as long as I want and do burpees for a full 45 seconds. I am very proud to say that I am no longer obese, I feel better than I ever have, and I have even managed to give up smoking, drinking and all the junk food.

Thanks Greco and a very special thank you to all the trainers and workers (you know who you are) at both the Kanata and Barrhaven locations. Thank you for seeing me through all these positive life style changes and for all the coaching and words of encouragement along the way.

There are still limited spots available for the Greco Golf Tournament; click here to Download the Registration form and/or contact Susan Gray.

More details on 4th Annual Greco Golf Tournament, click here.

• To build speed and endurance: Go slowly for the first third of your run, at a normal pace in the middle third, and at a faster-than-normal pace at the end. Gradually increase your starting pace each week, and you’ll increase your normal and fast paces, too.
• To hit a golf ball farther, take some practice swings from the opposite side. It strengthens and balances your muscles, which may help you clear that water hazard. Do a few opposite swings on the first three or four holes, or for a minute at the driving range.
• Decrease the weight by 10 percent when you change your grip. So if you’ve been benchpressing 135 pounds for 10 repetitions with a medium grip, drop to 120 pounds when you switch to a wide grip. “You’ll be stressing your joints and muscles in a different way than they’re used to, which can cause injury”.
• For faster foot speed in sports, try this move: Start with your feet hip-width apart and your hands at your sides. Lift your left foot in front of you, touch it with your right hand, and lower it to the floor. Lift your right foot, touch it with your left hand, and lower it. Then touch your left foot behind you with your right hand, then your right foot behind you with your left hand. Go for 20 seconds at a time, moving as fast as you can, and repeat for a total of three to five sets.
• Recover faster from a hard workout by lightly exercising the same muscles the following day. Use a light weight—about 20 percent of the weight you can lift one time—and do two sets of 25 repetitions. This will deliver more blood and nutrients into your muscles so they repair faster.
• It’s fun to meet while going for a run or a walk.
• Take a break, sometimes you really do need time off.
• When you change up your workouts, it doesn’t feel like work.
• Attend complimentary classes at studios, go for runs, hikes, swims – you name it.
• Because the feeling of fullness in the stomach can take as long as twenty minutes to register to the brain, it is important to regulate how much food is ingested before waiting for a full-feeling.
• Buy only workout clothes that are black, white, or gray. They’ll go with everything, and you’ll never again waste time looking for a T-shirt that matches your gold-and-purple Lakers shorts.
• Eat meat—4 to 8 ounces every day—to grow more muscle. A study compared two groups of older male weight lifters: One group ate meat, the other didn’t. Both groups grew stronger, but only the carnivores gained significant muscle. Chicken, turkey, and fish count, too.
• Between sets, take 20 to 30 seconds to stretch the muscle you just worked. Boston researchers found that men who did this increased their strength by 20 percent.
• Don’t worry about specific rest periods between sets. Instead, rest as you need it—less in your early sets when your muscles are fresh, and more as they become fatigued. “You’ll cut your workout time between 15 and 20 percent”.
• To hit more home runs, swing with a slight uppercut at high pitches. The high swing utilizes your powerful hip and midsection muscles instead of just your hands and arms.

Stay on top of the latest in Health and Fitness with Grecosize…Learn about getting fit, staying fit and enjoying a healthier leaner lifestyle with Greco Lean and Fit for Life…

• We talk to Carol, a busy mom of 5 who will share her success story
• We’ll be tackling problems with your joints and what to do about it
• The benefits of yoga and details about the Greco Open House on Beech Street

Team1200 Grecosize Promo:

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CFRA Greco Lean & Fit for Life Promo:

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Tune in this Saturday at 7AM on CFRA, or 9AM on Team 1200 to listen live or by podcast on the Team 1200 website.

To listen to full previous shows, click here.

Tony Greco’s GymBag Segment on Team1200! Aired on May 9th, 2012. Listen in Every Wednesday at 8:30am

• The importance of nutrition for athletes and in general
• Move it or lose it – being active on the weekends!

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Join us on the “Beech” this Friday and Saturday!

Come join us for this exclusive event at Greco Beech Street - Bring in your family members and friends to Beech St. and take the Greco challenge!

Friday May 11^th and Saturday May 12^th

For more details on the event, click here!

• Moderation involves learning how much food is enough and how much is too much.
• Exercise companions add a social element to any routine. Ask a friend to be your workout partner — you won’t skip a workout if someone is waiting for you.
• When you have a positive self-image, you value and respect your body; you are also more likely to feel good about living a healthy lifestyle.
• Get new tunes, when you´re feeling unmotivated, add some new music to the mix. It keeps things fresh, fun and interesting.
• The friendship and support of others will make it easier for you pass through the sometimes difficult transition from old to new behaviors.
• Use dumbbells, barbells, and machines—in that order. “The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups,” says Charles Staley, a strength coach in Las Vegas.  So progress to machines, which require less help from your smaller muscles, as you grow tired.
• Don’t be afraid of situps. We’ve changed our tune on these, and here’s why: Situps increase your range of motion, which makes your abdominals work harder and longer. (Doing crunches on a Swiss ball or with a rolled-up towel under your lower back has a similar effect.) Just avoid situps with anchored feet, which can hurt your lower back.
• Dilute juice with water.
• Have mostly veggies for lunch.
• Have a V8 or tomato juice instead of a Diet soft drink for your afternoon drink.
• If vegetables are boring for you to eat, try dribbling maple syrup over carrots or sprinkling chopped nuts on green beans.
• Mix three different kinds of beans with some diet Italian dressing. Eat this three-bean salad all week.
• Set your goals in reverse. That is, pick a date of completion and work backward, writing down short-term goals as you go. “The goals then seem more like deadlines”.
• When running uphill, keep your head up and your eyes focused on the top of the hill. This opens your airways, making it easier to breathe than if your upper body were hunched forward.
• Do your ab exercises at the beginning of your workout if you can’t pass this test: Sit with your feet flat on the floor and your legs bent—as if you had just performed a situp. Then place your fingers behind your ears with your elbows pulled back. Lower yourself to the floor as slowly as possible. “If it doesn’t take at least 5 seconds, you need to prioritize your abdominal training,” says a strength coach.

Come join us for this exclusive event at Greco Beech Street - Bring in your family members and friends to Beech St. and take the Greco challenge!

Friday May 11^th and Saturday May 12^th

• Healthy Alternative BBQ
• Raffle
• Obstacle Course
• Relay Race
• Activities for children
• Massages
• PRIZES

**NEW MEMBERS; FREE CONSULTATION, IF you sign up during our open House**

Please see the front desk for details or Call 613-565-6060!! Greco Beech St., 34 Beech St., Ottawa OntarIo K1S 3J6

Stay on top of the latest in Health and Fitness with Grecosize…Learn about getting fit, staying fit and enjoying a healthier leaner lifestyle with Greco Lean and Fit for Life…

• Ashley Gilbank as she prepares to inline skate across Canada for D.I.F.D (Do It For Daron)
• Publisher Cu Van Ha on the new TotalFit Magazine Featuring Georges St-Pierre
• Whyyour failing at fitness and what you need to do about it!

Team1200 Grecosize Promo:

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CFRA Greco Lean & Fit for Life Promo:

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Tune in this Saturday at 7AM on CFRA, or 9AM on Team 1200 to listen live or by podcast on the Team 1200 website.

To listen to full previous shows, click here.

Tony Greco’s GymBag Segment on Team1200! Aired on May 2nd, 2012. Listen in Every Wednesday at 8:30am

• How to stay fit at your workplace

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20 minutes Preparation Time | 4 Servings

This tangy and spicy salsa goes great with any barbecue or grilled meat. Try this one with grilled prawns.

 Ingredients

 Preparation method

• With a sharp knife, slice the bottom off the orange, so that it will stand firmly on the chopping board, and then carefully remove the peel by slicing from the top to the bottom of the orange.
• Now take out the segments by slicing towards the middle of the fruit, to one side of the segment and then gently twist the knife to ease the segment away from the membrane and out of orange.
• Repeat the same to remove the rest segments. Peel apples and slice into wedges then core, halve the chillies and remove the seeds. In a food processor, add in the orange segments, apple, garlic, chillies and fresh mint.
• Process until smooth and add lemon juice, season to taste with salt and pepper.
• Serve immediately.

source: http://www.fitnessrepublic.com/recipes/fiery-citrus-salsa.html

• Press your thumb into the bench before lifting. “If you can feel the wood, find another bench,” says a chiropractor. Hard benches can cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it.
• To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute.
• Shop for workout shoes late in the day. That’s when your feet are the largest. Make sure there’s a half inch of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn’t obviously wider and longer than your foot, go half a size bigger.
• Roll a golf ball across the carpet to improve your putting. The distance doesn’t matter. Just toss it by hand and try to make it stop at a specific target. You’ll hone your ability to judge speed and line without even picking up a club.
• Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your abs to work harder.
• Developing a healthy, positive image of yourself is the first critical factor in your fitness success.
• The conscious brain can only hold one thought at a time. Choose a positive thought.
• Start by incorporating bursts of speed into your workouts. After a gentle warm-up, alternate a fast pace with a slower one for recovery.
• Written goals are a tangible sign of a promise that you intend to keep.
• Get into a routine, it’s all about establishing good habits.
• Use a bench to squat with perfect form. That is, stand in front of the bench when you squat. Lower yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it with a light bar or a broomstick first.
• Eat immediately after your workout. A 12-week study found that older men who drank a shake with10 grams of protein, 7 grams of carbohydrate, and 3 grams of fat (about the same as in a cup of milk) within 5 minutes after their weight workout gained muscle, but men who consumed the drink 2 hours later did not. For a serious postworkout muscle-building shake, try this formula: Blend a half cup of fat-free frozen chocolate yogurt, a quarter cup of egg substitute, a cup of fat-free milk, a large banana, and a tablespoon of unsweetened cocoa powder, and drink. You’ll down 23 grams of protein, 52 grams of carbs, and only 4 grams of fat.
• Do lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward.
• If you have a finger that is frequently jammed, tape it to a neighboring finger when you play sports. Together the two fingers will be stronger and less likely to bend at an odd angle.
• Lift weights to run faster. A study  found that 8 weeks of resistance training improved experienced runners’ 5-K times by 30 seconds.