• Avoid rewards related to food and drink that may be sabotaging in the long run.
• Set up a reward system so you can reward yourself for changed behaviors.
• Goal setting is the art that makes everything else possible. It adds aim to energy, focuses effort and, for some, structures time.
• When we understand and appreciate our bodies, we are able to work with them, not against them.
• Even if you have a genetic predisposition to being overweight, the way you live is what ultimately determines whether you become fat.
• Vary your food, remember that some fruits are high in vitamin C, but they are low in Calcium.
• Each of us have different values for measuring success. Yours should be structured to satisfy you, not others.
• Tell your co-workers in the morning of the day you´re planning to work out, so they are fully aware of your plans and they hold you accountable even if the day gets crazy.  
• Each time you exercise, your body responds by upgrading its capabilities throughout the day and night.
• With some 800 muscles in the body, even the simple act of sitting before the computer screen presents a complex situation.

• Moderation involves learning the distinct difference between hunger satisfaction and fullness.
• Write down your goals, it’s important to put your goals in writing.
• Chances are if you’re living an unhealthy lifestyle, you’ll become fat and unhealthy.
• Add variety, elite triathletes pioneered the cross-training concept, and it works for the rest of us too.
• Put  your gear out the night before you are going to work out
• Everyone can improve their appearance,  health and performance levels by implementing the principles of a safe and effective eating and exercise program.
• Make workout plans with a co-worker or a friend, you´re less likely to back out if you make plans with someone ahead of time.
• Drink fresh water and as much water as you can. Water flushes unwanted toxins from your body and keeps your brain sharp.
• Better posture allows you to relax your muscles, sit comfortably and reduce stress, movement therapists say.
• Many dieting programs are very successful simply because they are very good at helping clients learn to plan food portion sizes appropriately.

• The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.
• If you find it difficult to do it yourself, find A registered dietitian who maybe able to help you find healthy ways to manage your weight with food.
• The best place to drop pounds may be a social group or club. Weight loss programs based on group support are so successful because there’s a built-in community component that people can feel comfortable with.
• Here’s a reason to keep calm all the time. If you have high blood pressure and heart rate caused by stress you are at a risk of eating twice as many fatty snacks as your calmer counterparts.
• Take your lunch to work
• Don’t tell yourself, “It’s okay, it’s the holidays.” That opens the door to 6 weeks of splurging and added pounds with every party, cookie and drink.
• Remember, EAT before you meet. Have a small meal before you go to any party like a hardboiled Egg, Apple, and a thirst quencher (water, seltzer, diet soda, tea) which will help you cut down on your alcohol consumption.
• As obvious as it sounds, don’t stand near the food at parties. By doing this you’ll find you eat less.
• At a buffet? Eating a little of everything guarantees you will eat more calories than you need. A good strategy would be to decide on three or four choices, only one of which is high in calories. Eat your high calorie choice last and you’ll find that you eat less.
• A smoothie made with fat-free milk, frozen fruit, and wheat germ (or protein powder) can be a great meal replacement. (I’m a big fan of using pineapple juice to replace the milk from time to time)

• To fill up try this sweet, fruity breakfast. In a blender, process 1-cup nonfat plain or vanilla yogurt, 1 1/3 cup frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana. Pulse until mixture is milkshake consistency. Makes one 2-cup serving; 348 calories and 1.5 fat grams.

• If you’re famished by 4 p.m. and have no alternative but an office vending machine, reach for the nuts or drink water. Sometimes when you feel hungry what you are actually feeling is dehydrated.

• If you haven’t eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.

• Food suppliers typically freeze vegetables just a few hours after harvest, locking in their nutrients. Fresh vegetables, on the other hand, often spend days in the back of a truck before they reach your supermarket.

• Overeating is not the result of exercise. Vigorous exercise won’t stimulate you to overeat. It’s just the opposite. Exercise at any level helps curb your appetite immediately following your workout.

• When you’re exercising, you shouldn’t wait to feel thirsty before you take a drink. By the time you feel thirsty, you’re already dehydrated.

• drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising.

• Listen to an audio book while you walk. It’ll keep you going longer and looking forward to your next walk and the next chapter!

• Think yoga’s too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that’s as much as you’d burn from an hour of walking)!

• Drink water! dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more.

Tony Greco’s GymBag Segment on Team1200! Aired on February 9th 2011 at 8:30 am. Listen in Every Wednesday, at 8:30am!

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Need Extra Holiday Energy??

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Don’t Gulp Your Food !!

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Vending Machine Snacks, NOT !!

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Read The Labels !!

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Stretch It Out !!

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Newlywed Carrie Underwood has always been beautiful, but recently, her style changed from ho-hum to red-hot. It’s easy to see why she now prefers minis to jeans — her legs look incredible! Fitness specialist Tony Greco (grecoleanandfit.com), who trains the American Idol champ when she’s in Ottawa, Canada (where her hubby, Mike Fisher, plays hockey), tells In Touch the secret to Carrie’s toned legs is a varied workout. “She trains like a pro athlete,” reveals Tony, adding that during her 45-minute sessions, the singer does walking lunges and jumping squats. As to how she stays on target, he admits, “She’s very competitive!”

View article on In Touch Weekly Website

Due to the success and of previous courses, we are holding another Personal Training Certification course April 30th-May2nd, 2010.

Please View poster for more information!

This holiday season give the gift that lasts a lifetime; help Tony and his team support the children in our community!

Christie Lake Kids, Project Step, & The Foundation to Fight Obesity in Children 
 are the charities benefiting from your generosity.

Come and celebrate with the Ottawa Senators, a surprise musical guest and the entire Greco team on December 7^th.

Please contact us, to inquire for Corporate Sponsership.
Individual tickets can also be purchased for $100
Donations can also be made towards our live and silent auction. Please contact us! We look forward to celebrating with you during this season of giving and hope. Together we can make a difference.

Tony Greco has committed to a 5-week Hot PowerYoga challenge at the Manotick location. Tony will be there teaching every Wednesday @ 7:15pm for the next 5 weeks!!!!

Call the Manotick location (613-692-1577) to reserve your spot, spaces are limited!!

Good Luck to all Participants!

Sincerely,
Tony Greco and Staff

Just a notice to all Manotick members, we have updated the online schedule today and you can view the new schedule here.

Please CLICK HERE [PDF] to read this very informative testimonial.

We would like to share our new Off-Ice Hockey Training/Conditioning Information Page.

If you would like to train just as some of our elite athletes do; such as: Mike Fisher, Randy Robitaille, Dan McGillis, Brendan Bell, Lukas Kasper, Luke Richardson, and Fred Brathwaite (to name a few), then this is the program for you!!

We have also just posted our Off-Ice Hockey photo gallery, which contains some great photos of NHL Hockey Players (Mike Fisher, Randy Robitaille, Dan McGillis, Brendan Bell, Lukas Kasper, Luke Richardson, and Fred Brathwaite) Please click on the graphic below to view this amazing gallery!!

or Click on this link:
http://grecoleanandfit.com/Hockeygallery/hockey_photo_gallery.html

Please press “Play” to begin: