Greco BLOG - Live lean. Live fit. Live well. » Tony Greco http://grecoleanandfit.com/blog Live lean. Live fit. Live well. Wed, 16 May 2012 15:17:12 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Listen to Today’s (May 16th, 2012) GymBag Segment on Team1200 http://grecoleanandfit.com/blog/2012/05/listen-to-today%e2%80%99s-may-16th-2012-gymbag-segment-on-team1200/ http://grecoleanandfit.com/blog/2012/05/listen-to-today%e2%80%99s-may-16th-2012-gymbag-segment-on-team1200/#comments Wed, 16 May 2012 14:00:52 +0000 greco http://grecoleanandfit.com/blog/?p=4028 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

Download audio file (Gymbag-May-16-2012.mp3)

]]> http://grecoleanandfit.com/blog/2012/05/listen-to-today%e2%80%99s-may-16th-2012-gymbag-segment-on-team1200/feed/ 0 Quinoa Burger Recipe http://grecoleanandfit.com/blog/2012/05/quinoa-burger-recipe/ http://grecoleanandfit.com/blog/2012/05/quinoa-burger-recipe/#comments Tue, 15 May 2012 14:00:12 +0000 greco http://grecoleanandfit.com/blog/?p=4017
  • 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:

    In a large bowl combine the cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, Splenda, pepper, cumin, salt, and garlic powder.
    (To help them stay in patty form and not fall apart, I cook them on med-low slowly so they have longer to set-up without burning. Makes them easier to flip, too).

    Nutrition information

    Per burger: Calories 132; Protein 8 g; Fat 5 g; NET Carbs 12 g; (Fiber 2 g); Sugar 0 g; Sodium 200 mg
    ]]>     http://grecoleanandfit.com/blog/2012/05/quinoa-burger-recipe/feed/ 0     This Saturday (May 12th, 2012) on Grecosize and Greco Lean & Fit for Life http://grecoleanandfit.com/blog/2012/05/this-saturday-may-12th-2012-on-grecosize-and-greco-lean-fit-for-life/ http://grecoleanandfit.com/blog/2012/05/this-saturday-may-12th-2012-on-grecosize-and-greco-lean-fit-for-life/#comments Thu, 10 May 2012 14:00:24 +0000 greco http://grecoleanandfit.com/blog/?p=3996 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: Download audio file (GRECO_TEAM-for-May-12-Show.mp3)

    CFRA Greco Lean & Fit for Life Promo:Download audio file (GRECO_CFRA-for-May-12-Show.mp3)

    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.

    ]]>     http://grecoleanandfit.com/blog/2012/05/this-saturday-may-12th-2012-on-grecosize-and-greco-lean-fit-for-life/feed/ 0     Listen to Today’s (May 9th, 2012) GymBag Segment on Team1200 http://grecoleanandfit.com/blog/2012/05/listen-to-today%e2%80%99s-may-9th-2012-gymbag-segment-on-team1200/ http://grecoleanandfit.com/blog/2012/05/listen-to-today%e2%80%99s-may-9th-2012-gymbag-segment-on-team1200/#comments Wed, 09 May 2012 14:00:46 +0000 greco http://grecoleanandfit.com/blog/?p=3992 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!

    Download audio file (Gymbag-May-9-2012.mp3)

    ]]>     http://grecoleanandfit.com/blog/2012/05/listen-to-today%e2%80%99s-may-9th-2012-gymbag-segment-on-team1200/feed/ 0     Getting the “Beech” Ready for the Beech Street Grand Opening this Friday & Saturday http://grecoleanandfit.com/blog/2012/05/getting-the-beech-ready-for-the-beech-street-grand-opening-this-friday-saturday/ http://grecoleanandfit.com/blog/2012/05/getting-the-beech-ready-for-the-beech-street-grand-opening-this-friday-saturday/#comments Tue, 08 May 2012 14:00:01 +0000 greco http://grecoleanandfit.com/blog/?p=3982 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 11th and Saturday May 12th

    For more details on the event, click here!

    ]]>     http://grecoleanandfit.com/blog/2012/05/getting-the-beech-ready-for-the-beech-street-grand-opening-this-friday-saturday/feed/ 0     Open House at Greco Beech Street; May 11th & 12th, 2012! http://grecoleanandfit.com/blog/2012/05/open-house-at-greco-beech-street-may-11th-12th-2012/ http://grecoleanandfit.com/blog/2012/05/open-house-at-greco-beech-street-may-11th-12th-2012/#comments Wed, 02 May 2012 19:00:43 +0000 greco http://grecoleanandfit.com/blog/?p=3965 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 11th and Saturday May 12th

    • 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

    ]]>     http://grecoleanandfit.com/blog/2012/05/open-house-at-greco-beech-street-may-11th-12th-2012/feed/ 0     This Saturday (May 5th, 2012) on Grecosize and Greco Lean & Fit for Life http://grecoleanandfit.com/blog/2012/05/this-saturday-may-5th-2012-on-grecosize-and-greco-lean-fit-for-life/ http://grecoleanandfit.com/blog/2012/05/this-saturday-may-5th-2012-on-grecosize-and-greco-lean-fit-for-life/#comments Wed, 02 May 2012 19:00:31 +0000 greco http://grecoleanandfit.com/blog/?p=3960 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: Download audio file (GRECO_TEAM-May-05-Show.mp3)

    CFRA Greco Lean & Fit for Life Promo:Download audio file (GRECO_CFRA-May-05-Show.mp3)

    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.

    ]]>     http://grecoleanandfit.com/blog/2012/05/this-saturday-may-5th-2012-on-grecosize-and-greco-lean-fit-for-life/feed/ 0     Listen to Today’s (May 2nd, 2012) GymBag Segment on Team1200 http://grecoleanandfit.com/blog/2012/05/listen-to-today%e2%80%99s-may-2nd-2012-gymbag-segment-on-team1200/ http://grecoleanandfit.com/blog/2012/05/listen-to-today%e2%80%99s-may-2nd-2012-gymbag-segment-on-team1200/#comments Wed, 02 May 2012 16:00:22 +0000 greco http://grecoleanandfit.com/blog/?p=3955 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

    Download audio file (Gym-bag-May-2-2012.mp3)

    ]]>     http://grecoleanandfit.com/blog/2012/05/listen-to-today%e2%80%99s-may-2nd-2012-gymbag-segment-on-team1200/feed/ 0     This Saturday (April 28th, 2012) on Grecosize and Greco Lean & Fit for Life http://grecoleanandfit.com/blog/2012/04/this-saturday-april-28th-2012-on-grecosize-and-greco-lean-fit-for-life/ http://grecoleanandfit.com/blog/2012/04/this-saturday-april-28th-2012-on-grecosize-and-greco-lean-fit-for-life/#comments Fri, 27 Apr 2012 14:00:39 +0000 greco http://grecoleanandfit.com/blog/?p=3906 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…

    • How to lose 20lbs in one month
    • Secrets to a longer life
    • Why are you so tired all the time
    • Steve Ducat talks about finding time for fitness while running Rideauview Golf Club

    Team1200 Grecosize Promo: Download audio file (GRECO_TEAM-Apr-28-Show1.mp3)

    CFRA Greco Lean & Fit for Life Promo:Download audio file (GRECO_CFRA-Apr-28-Show.mp3)

    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.

    ]]>     http://grecoleanandfit.com/blog/2012/04/this-saturday-april-28th-2012-on-grecosize-and-greco-lean-fit-for-life/feed/ 0     This Saturday (April 14th, 2012) on Grecosize and Greco Lean & Fit for Life http://grecoleanandfit.com/blog/2012/04/this-saturday-april-14th-2012-on-grecosize-and-greco-lean-fit-for-life/ http://grecoleanandfit.com/blog/2012/04/this-saturday-april-14th-2012-on-grecosize-and-greco-lean-fit-for-life/#comments Thu, 12 Apr 2012 16:00:29 +0000 greco http://grecoleanandfit.com/blog/?p=3817 Stay on top of the latest in Health and Fitness with Grecosize…

    • Success Story Adam Fata who is not only a Greco Franchise Owner but he’s also a client
    • We’ll do a sugar smackdown, are your kids actually having dessert for breakfast?
    • Forget the TV gimmicks, Tony’s got the true basics to getting in shape

    Team1200 Grecosize Promo: Download audio file (GRECO_TEAM-Promo-Apr-14-Show.mp3)

    CFRA Greco Lean & Fit for Life Promo:Download audio file (GRECO_CFRA-Promo-Apr-14-Show.mp3)

    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.

    ]]>     http://grecoleanandfit.com/blog/2012/04/this-saturday-april-14th-2012-on-grecosize-and-greco-lean-fit-for-life/feed/ 0     Greco is Now Hiring! All Positions for New Locations in Kanata South and on Colonnade Road! http://grecoleanandfit.com/blog/2012/04/greco-is-now-hiring-all-positions-for-new-locations-in-kanata-south-and-on-colonnade-road/ http://grecoleanandfit.com/blog/2012/04/greco-is-now-hiring-all-positions-for-new-locations-in-kanata-south-and-on-colonnade-road/#comments Thu, 12 Apr 2012 16:00:11 +0000 greco http://grecoleanandfit.com/blog/?p=3812 ]]> http://grecoleanandfit.com/blog/2012/04/greco-is-now-hiring-all-positions-for-new-locations-in-kanata-south-and-on-colonnade-road/feed/ 0 Listen to Today’s (April 11th, 2012) GymBag Segment on Team1200 http://grecoleanandfit.com/blog/2012/04/listen-to-today%e2%80%99s-april-4th-2012-gymbag-segment-on-team1200-2/ http://grecoleanandfit.com/blog/2012/04/listen-to-today%e2%80%99s-april-4th-2012-gymbag-segment-on-team1200-2/#comments Wed, 11 Apr 2012 14:32:32 +0000 greco http://grecoleanandfit.com/blog/?p=3808 Tony Greco’s GymBag Segment on Team1200! Aired on April 11th, 2012. Listen in Every Wednesday at 8:30am

    • NHL Playoffs – ‘Tis the season

    Download audio file (GymBag-April-11-2012.mp3)

    ]]>     http://grecoleanandfit.com/blog/2012/04/listen-to-today%e2%80%99s-april-4th-2012-gymbag-segment-on-team1200-2/feed/ 0     This Saturday (April 7th, 2012) on Grecosize and Greco Lean & Fit for Life http://grecoleanandfit.com/blog/2012/04/this-saturday-april-7th-2012-on-grecosize-and-greco-lean-fit-for-life/ http://grecoleanandfit.com/blog/2012/04/this-saturday-april-7th-2012-on-grecosize-and-greco-lean-fit-for-life/#comments Thu, 05 Apr 2012 14:00:32 +0000 greco http://grecoleanandfit.com/blog/?p=3791 Stay on top of the latest in Health and Fitness with Grecosize…

    • Former NHL defenseman Dan McGillis with Off-Ice Hockey Training advise for minor Hockey Players
    • How to rev up your metabolism
    • The best workout for fat burning
    • How to cut down that beer gut

    Team1200 Grecosize Promo: Download audio file (Grecosize-Promo-April-5.mp3)

    CFRA Greco Lean & Fit for Life Promo:Download audio file (Greco-Promo-CFRA-April-5.mp3)

    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.

    ]]>     http://grecoleanandfit.com/blog/2012/04/this-saturday-april-7th-2012-on-grecosize-and-greco-lean-fit-for-life/feed/ 0     Listen to Today’s (April 4th, 2012) GymBag Segment on Team1200 http://grecoleanandfit.com/blog/2012/04/listen-to-today%e2%80%99s-april-4th-2012-gymbag-segment-on-team1200/ http://grecoleanandfit.com/blog/2012/04/listen-to-today%e2%80%99s-april-4th-2012-gymbag-segment-on-team1200/#comments Wed, 04 Apr 2012 13:30:30 +0000 greco http://grecoleanandfit.com/blog/?p=3788 Tony Greco’s GymBag Segment on Team1200! Aired on April 4th, 2012. Listen in Every Wednesday at 8:30am

    • Tony talks about his recent visit to Philly hanging out with his buddy Claude Giroux
    • What is really the culprit of Belly Fat?

     

    Download audio file (Gym-Bag-April-4-2012.mp3)

    ]]>     http://grecoleanandfit.com/blog/2012/04/listen-to-today%e2%80%99s-april-4th-2012-gymbag-segment-on-team1200/feed/ 0     Coconut No-Bake Protein Bars http://grecoleanandfit.com/blog/2012/04/coconut-no-bake-protein-bars/ http://grecoleanandfit.com/blog/2012/04/coconut-no-bake-protein-bars/#comments Wed, 04 Apr 2012 13:00:34 +0000 greco http://grecoleanandfit.com/blog/?p=3785 Makes 8 large bars

    Ingredients

    • 2 cups old fashioned rolled oats
    • 1/2 cup softened coconut butter
    • 3-4 scoops of chocolate whey protein powder
    • 3/4 – 1 cup water

    NOTE: If you are using quick oats instead of old fashioned, you will require less water

    Directions

    1. Line a square baking dish with parchment paper.
    2. In a large bowl, add water to 3/4 cup of water to the oats, stir, and let the mixture sit for 10 minutes so the oats absorb the water.
    3. Add the protein powder and coconut butter to the mixture. With clean hands, kneed the batter until all the ingredients are well combined and the mixture becomes moist and doughy. (I found it helps to roll it all into a big, solid ball). If the powder is not dissolving into the mixture, add more water, a tablespoon at a time.
    4. Press the mixture into the square dish evenly. Flatten out the top with a spatula until smooth and even.
    5. Pop in the freezer for 30 min. The mixture should be firm and cool but not frozen solid. Lift the paper out of the dish onto a cutting board and cut into desired squares.

    Topping tips: Feel free to add other ingredients to the mix like mashed banana, almonds, ground flax seed, anything goes! You may even want to top the squares with a sprinkling of unsweetened, shredded coconut, or slivered almonds before freezing.

    Nutritional info for 8 bars:
    Calories: 250
    Carbs: 21 g
    Protein: 20 g
    Fat: 20 g

    *Nutritional info will vary slightly depending on the type of whey protein you use

    ]]>     http://grecoleanandfit.com/blog/2012/04/coconut-no-bake-protein-bars/feed/ 0