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: 

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

CFRA Greco Lean & Fit for Life Promo:

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

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.

My name is Sharon and I’m 35 years old. I joined Greco Kanata October 28th, 2011. And today I am in the best shape of my life!

I had my kids in 2006 and 2007 … And for the next couple of years it was all about survival!

Between my family, friends, and volunteer roles in Kanata, I found it extremely tough to eat healthy and get back into shape. I tried various ‘quick fix’ and ‘lose weight fast’ programs but nothing worked. I was eating poorly and had almost no energy – hard to raise kids 16 months apart when I was living coffee to coffee

Finally in the summer of 2011 myself and some girlfriends decided to run a half marathon. Training begun. It was tough! But we all did it – ran my first half marathon in September … and my second half marathon in October. The week after I decided enough was enough and it was time to join a gym. Many of my friends were already members at Greco and convinced me to come.  I had no idea what to expect but these friends all looked incredible so I joined. The next day I did my first class.

During my first class, I realized 2 things – 1. I couldn’t even do 1 pushup, and 2. I was in terrible shape. I looked around me and as everyone was giving it their all as I was trying to find the best excuse to leave! Thankfully, Megan (@Greco Kanata) never let me stop. I stayed for the entire class. From then on, I started attending classes about 4 times per week.

It’s been 6 months, I’m in the best shape of my life! I’ve turned flab into FAB ~ 18% body fat! I’ve shaved MINUTES off my runs – ran my best 5K/10K to date – 24:53min./58:44 (previously 28:20/1:01:39) and I can do 100 pushups in a single class. I find I have more confidence, energy, and positivity. My eating habits are great not just from routine, but from knowledge of what I’ve been shown/guided through over the past 6 months.

This summer I’m competing in my first Spartan Race as well as Ottawa Race Weekend 10K. My goals are not to ‘just’ complete this time, but to excel!

I might have taken the first step through the door, but the staff at Greco Kanata have really paved the way for me to succeed.

Its been 7 years since I started lean and fit.  I started in 2005 when Greco only had the one location in Barrhaven – I still remember the days of Kelly and Todd, Josh, and even your advanced classes one night a week!  When I started Lean and Fit, I was 172 lbs (keep in mind I am 5’7), my BMI and Body fat percentage were well over 20% ( I think BMI was 26 and Body Fat was 26.9%). Now, my body fat fluctuates between 13 – 16% and weight is around 145 lbs.  I recently got married and have put on a little weight, but a year ago, in my prime, I reached 13% body fat and 135 lbs.

Lean and fit has changed my life – it has given me self confidence, It has given me positive energy.  I feel amazing and formally wanted to thank you and your team in Barrhaven (I was there from 2005 until Kanata opened) and Kanata (opening until now).

Thanks again, Anik Dattani

From EatingWell.com

Bring out the flavors of salmon with a Japanese-inspired infusion of ginger, sesame oil and wasabi.

• 2 tablespoon(s) reduced-sodium soy sauce
• 1 1/2 teaspoon(s) wasabi powder (see Note)
• 1/2 teaspoon(s) honey
• 1 pound(s) salmon fillet, skinned (see Tip)
• 2  scallions, finely chopped
• 1  egg, lightly beaten
• 2 tablespoon(s) minced peeled fresh ginger
• 1 teaspoon(s) toasted sesame oil

Directions

1. Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.
2. With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add scallions, egg, ginger and oil; stir to combine. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked.
3. Coat a large nonstick skillet with cooking spray and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.

Tony Greco’s GymBag Segment on Team1200! Aired on April 25th, 2012. Listen in Every Wednesday at 8:30am

• Discussion on Claude Giroux and Tony’s recent visit with him
• Avoiding injury and the importance of stretching

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

I was working in the bar seen, I basically drank nightly, came home to sleep all day then ate whatever I wanted and began drinking again.  My life was becoming a blur and my family were becoming worried.  I honestly did not see what they saw, you know what they say ” a few drinks make you see things differently” well with me I never saw myself as big, I didn’t really care about anything.  I went to school, just functioning for the couple of hours but my head wasn’t in it.

When I joined Greco, I couldn’t do one lap, I did the plank from my knees and that was hard.  The trainers (Matt and Cody) pushed me but supported me everyday making returning to the gym not a challenge anymore but a commitment!  Sometimes they even gave my “life coach” advice lol.

NOW, I eat right, I think about the foods I eat that will give my body the nutrients and energy to do the things I love to do.  I love to workout now, challenging myself daily and setting goals that I never thought I would reach.  I care about when and how much I drink, knowing that my body will not be able to function the same the next day if I drink too much.

My relationships with my family and friends have changed too… I guess I had a bad attitude towards them for a long time.  My mom says Greco saved my life and theirs.

I honestly feel 100% different, happy and alive and …most of the time sore!  (from the workouts)

• Bend your wrists to work your biceps harder. That is, extend them backward slightly—and hold them that way—while you do arm curls.
• Don’t exercise when you’re sick—unless your symptoms are above the neck. And even then you might do better taking a day off. “Your body will use its resources to heal itself, not build muscle and endurance,” says a trainer.
• Use a sofa cushion to improve your balance. Stand one-legged on the cushion and move a medicine ball (or a 1-gallon milk jug or heavy phone book) from hand to hand, side to side, and behind your head. Once you’ve mastered the move, try it with your eyes closed. “You’ll improve your balance, coordination, and body control, all important athletic attributes,” says an assistant coach.
• Do the same amount of exercise in 10 percent less time. It forces your muscles to work harder and improves your endurance at the same time. If it takes you 30 minutes to do a full-body workout on Monday, try to do it in 27 minutes on Wednesday.
• Play better tennis by training your eyes to focus faster. You’ll hit more winners by learning to change your visual focus from distance, when your opponent is hitting the ball, to close up, when you’re hitting it. Try this drill while riding in a car: Focus on an object about a tennis-court length away. Then quickly shift focus to a closer object.
• Drink low-fat milk. Scientists in Canada found that people who consumed more than 600 milligrams of calcium a day—roughly the amount in 2 cups of milk, a cup of broccoli, and a half cup of cottage cheese—had lower body fat than those who consumed less than 600 milligrams a day.
• When you’re putting, aim high on breaks. “Whatever you think the break is, double it and you’ll come much closer to being correct,” says a consultant to dozens of PGA pros.
• Follow this simple formula to build more muscle: Multiply the amount of weight you lift for a particular exercise by the total number of times you lift it. Try to increase that number every workout by lifting heavier weights, increasing your repetitions, or doing more sets.
• Spend twice as much time stretching your tight muscles as your flexible muscles. “Focus on problem areas instead of muscles that are already flexible,” says a professor of physical therapy. Typical problem areas for men: hamstrings, shoulders, and lower back.
• When you’re recovering from a muscle injury, begin exercising again as soon as you can. Try a few minutes at low intensity to test yourself. Go slowly—no explosive movements. If you experience pain, stop immediately. Afterward, ice the area for 20 minutes and exercise again the next day. You should be able to go a little harder and longer each workout.
• It’s more stressful to be fat than to stop overeating.
• Do not Skip meals. Many healthy eaters diet by day and binge by night. You are only fooling yourself.
• Be careful of snacking. You can easily munch 600 calories of pretzels or chips without realizing it.
• Watch your serving size. A serving of pasta is 1 cup, but some people routinely eat 4 cups and think that they are just eating one.
• Avoid the super size bagels. Some have a calorie content of 400 to 500 calories per bagel.

Ingredients

• 2 cups (500mL) amaranth flour
• 1/2 cup (125mL) flax emulsion
• 1 Tbsp (15mL) grape seed, canola or other neutral oil
• 1 1/2 cups (425mL) water
• 5 scallions or green onions, green parts only, cut into 3 inch lengths and sliced lengthwise
• 1/2 medium onion, sliced
• 1 medium carrot, peeled, grated and sliced finely
• 1 small zucchini, trimmed and grated
• 1 protein option: 1/2 cup mashed bean of choice (mung bean, white bean, chickpeas), 1/2 cup (175mL) chopped fish, 1/2 cup (175mL) chopped shrimp
• 1 Tbsp (15mL) canola oil or olive oil
• 1 Tbsp (15mL) rice vinegar or lemon juice
• 3 Tbsp (45mL) soy sauce
• 1 Tbsp (15mL) sesame oil
• 1 Tsp (5mL) honey

To make Flax Emulsion, simmer 1 cup of ground flax seeds with 3 cups of water in sauce pan for 5 mins. or until thick egg-like consistency. Use 1/2 cup for recipe and freeze remaining in ice cube trays for future recipes.

Directions

1. In a medium bowl, mix flour, flax emulsion, oil and water until batter is smooth.
2. Stir scallions, onions, carrots, zucchini and your protein option into the batter (the batter will be thick).
3. Coat an 8-inch nonstick pan with oil and heat over medium-high heat.
4. Ladle a quarter of the batter and spread it out evenly into a circle. (If the first pancake is too thick to spread, add a little water.)
5. Turn heat to medium and cook until bottom is browned, about 3 mins., then flip and cool for another 2 mins.
6. Repeat with the remaining batter.
7. As pancakes finish, remove and keep warm uncovered in oven at 200F.
8. In a small bowl, mix vinegar, soy sauce, sesame oil, and honey.
9. Cut pancakes into small triangles and serve with dipping sauce.

source: enerjivefood.com

I am a mother of 2 boys, (5 years old and 8 months old baby) and I teach in an elementary school.

I am 38 years old. I got pregnant in December 2010 of my second child and gave birth September 6^th. As soon as I got the ok from my doctor I decided I wanted to take care of my body. As I had planned, I officially became a Greco member October 17^{th 2011}. I signed up for the 10 weeks Lean and fit program at Greco-Sparks. As soon as I entered the building and touched ground, it already felt so positive! The staff at the counter as well as the trainers made me feel so comfortable and I quickly felt as part of their family!

I started training 3 to 4 times per week, changed my whole eating habits. It became a lifestyle instead of a diet. For me, it was just being able to be more conscious of what I was eating.

When I first started the classes, I was nervous but the trainers are so empathetic to your needs that you feel you can go at your own pace and at the same time give it your all. After 10 weeks I had lost 20 pounds and 6% of body fat. I was at 37% when I first started. I was so proud. Went from a size 12 to 8.  It motivated me even more. I kept going on and now after 27 weeks I lost 35 pounds and 12% of body fat. I am now a size 5. Never felt this great in my life. After 7 months I am now back at work and I feel so energized and less tired. Training at Greco has given me so much strength, energy and extra confidence that I also registered for the half-marathon in Ottawa.

Becoming a Greco’s member has been the best decision for a healthy mind and body!

Tony Greco’s GymBag Segment on Team1200! Aired on April 18th, 2012. Listen in Every Wednesday at 8:30am

• NHL Playoffs – Tony’s en route to Philly
• Tony talks about the Greco Transformation Contest

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

I am a 29 year old mom of 3, (ages 3,5,7), and daycare provider.

I was always a competitive athlete growing up (figure skating, gymnastics) right up until I had my first child at 22. With the hustle and bustle of pregnancies and young kids, I completely let go of myself, going from my usual fit 125lbs to 167lbs! (180s during pregnancy!!) My body fat was up in the 30% range and I was completely miserable.

After having my 3rd child, I decided it was time to take charge of my life and focus on my own health and happiness again. I made the decision and did everything I could to ensure I never go back. Proper diet, regular workouts and running have changed me in many ways… Returning to my pre-pregnancy weight and down to 16% bodyfat. I’m stronger and more fit than I’ve ever been, and happier as well.

• Keep your heels on the floor when you squat. If you can’t, your hip flexors are too tight. Try this stretch: Hold onto the sides of the squat rack and lower yourself until your thighs are parallel to the ground. Hold for 30 seconds. Return to a standing position, then repeat five times.
• Squeeze the bar inward when you bench-press. This works more muscles in your chest. But squeeze it outward when you do the close-grip version of the exercise—this hits your triceps harder.
• For straight-on putts, aim exactly 17 inches past the hole. That’s because the 17 inches of green surrounding the cup will be free of footprints, meaning blades of grass there are thicker and more upright and will slow down your putts dramatically.
• To save time, use the same weight for your entire workout. Pick the weight based on your weakest exercise—choose an amount you can lift only six to eight times—and do the moves in a circuit.
• If you’re a runner and your calves feel tight when you wake up in the morning, try sleeping on your stomach with your feet hanging off the bed. Gravity will take over, lightly stretching the calf muscles all night.
• Don’t work your abdominal muscles every day. “Physiologically, your abs are like any other muscle in your body,” says an exercise scientist. Train them only 2 or 3 days a week.
• Put your tongue on the roof of your mouth when you do crunches. “It will help align your head properly, which helps reduce neck strain,” says an exercise advisor.
• If you’re under 40, hold your stretches for 30 seconds. If you’re over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer.
• To catch a pop fly in the sun, use your glove to shade your eyes. It’s bigger than your free hand and puts the leather in perfect position to snag the ball.
• Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.
• Schedule your weekly plan on Sundays and share it with friends and co-workers to see if they want to join. Tweet it to see who’s interested in going.
• Providing balance in your diet involves an intentional inclusion of different foods in proportion to each other based on the value that each food has to your total goal.
• Breathe deeply and appreciate the moment. Living in the moment could be the meaning of life.
• No matter how much genetics predetermines how you store and lose fat, the body you’ve been given will still respond positively to being appreciated and treated well.
• If your goals are to work out more, make it a priority. You’ll feel better, get more done, and be happier.

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

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:

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

CFRA Greco Lean & Fit for Life Promo:

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

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.