Please contact us and we will provide more details on how you can save upto $300 off before January 31st, 2012
Don’t hesitate, call now!

• Read the Serving Size on the Nutrition Facts panel on most food product.
• All energy bars and fruit smoothies are not low in calories. Start to read and compare serving sizes and calorie content.
• If it’s a fast food burger you crave, order the smallest fast-food burger (with mustard and ketchup, NO mayo) and drink water. You can add an apple or baby carrots to complete your meal.
• Go back in time. Remember your lunch time meals when you were a kid? A peanut butter sandwich on whole wheat bread with a glass of 1 percent milk and an apple.
• I still love scrambled eggs in a nonstick pan (I use only egg whites). Pop some asparagus in the microwave and add whole-wheat toast and presto your eating in no time!
• If you hurt your right arm, don’t stop exercising your left arm. Researchers at the University of Oklahoma found that people who trained only one arm for 2 weeks managed to increase arm strength in their nonexercising arm up to 10 percent. The reason: Exercising one arm stimulates the muscle nerve fibers in the opposite arm.
• Count your repetitions backward. When you near the end of the set, you’ll think about how many you have left instead of how many you’ve done.
• Do standing and seated calf raises. You’ll get better results. “Your calves are made up of two different muscles, so you have to do the straight-leg and the bent-leg versions of the exercise to hit them both,” says Mejia.
• Test yourself often. Every 4 weeks, measure a variable—waist size, body fat, bench press—that equates to your end goal. “It’ll show you the tangible results of your training,” says Craig Ballantyne, C.S.C.S., a trainer in Canada. And that translates into motivation.
• Don’t pop a pill after you work out. Researchers at the University of Arkansas for Medical Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more effective than a placebo in relieving postexercise muscle soreness. More important, they say the drugs may actually suppress muscle growth when taken after a workout.
• If you’re not exercising at all, just try to fit in two 20-minute aerobic or weight-training sessions a week. Researchers at Oklahoma State University examined absentee records of 79,000 workers at 250 sites and found that those who did this minimal amount of exercise had fewer sick days than those who didn’t exercise at all.
• To make a steal in basketball, swipe up, not down. Refs and whiny opponents are just waiting for you to hack down on the ball. Flicking up is more subtle and surprising—and if you do poke the ball away, it’ll be higher and easier to grab.
• To sprint faster, work your hamstrings. They help you push off and develop speed. Try this variation of the leg curl: Pull the weight toward you with your ankles flexed (as you normally would) so that your toes are pointing toward your shins. But when you lower the weight, extend your ankles so that your toes are pointing away from your shins. Your hamstrings will work harder than with the traditional version of the exercise.
• To mountain-bike uphill faster, edge forward in the saddle to distribute your weight more evenly between the front and rear wheels. If you slip back too far, you’ll cause the front wheel to skitter off the ground. If you lean too far forward, you’ll lose traction on the back tire.
• When doing squats, rest the bar so that as much of it as possible is touching your shoulders. Holding it only on your lower neck causes the entire weight to compress your spine, which can lead to spinal and muscle injuries.

The Program you have been waiting for… SIX PACK ABS!!!

Starting on September 10th, 2011 at our Ottawa Athletic Club 

Why: To get your mid-section ripped
Who: You and our amazing Trainers
How much: $299 for Greco members | $399 for Non-Greco members

Schedule:

Day 1 – Strength & Cardio  Sat. 7am or Mon. 7pm
Day 2 – Cardiovascular Tues. 7am, 11:30am or 7pm
Day 3 – Strength, Cardiovascular and Core Thurs. 7am, 11:30am or 7pm

Please contact the OAC location for more details!

• Make sure your plate is half veggies and/or fruit at both lunch and dinner. 
• When dining out, eat only half and take the remainder home. A typical restaurant entree has 1,000 to 2,000 calories!! and that’s not even counting the bread, appetizers, beverages and dessert.
• When dining out and you want desert, order only one and share it.
• Use a salad plate instead of a dinner plate, a desert bowl instead of soup bowl and a juice glass instead of water tumbler.
• See what you eat. Put your food on a plate or in a bowl instead of eating out of the jar or bag.
• Eat the low-cal items on your plate first. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
• Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-oz glass of fruit juice a day
• Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
• Keep a food journal. It really works.
• Eat until you are 80% full.
• Use mustard instead of mayo.
• Eat more soup. But choose non-creamy soups, which are filling and lower in calories.
• Cut back on or eliminate high calorie drinks such as soda, sweet tea, lemonade, etc. If you drink a 20-oz of soft drink every day, switch to the diet version or eliminate them completely and from just this one change you could lose up to 25 lb in a year.
• Take your lunch to work.
• Sit when you eat and be relaxed

• If you hurt your right arm, don’t stop exercising your left arm. Researchers at the University of Oklahoma found that people who trained only one arm for 2 weeks managed to increase arm strength in their nonexercising arm up to 10 percent. The reason: Exercising one arm stimulates the muscle nerve fibers in the opposite arm.
• Count your repetitions backward. When you near the end of the set, you’ll think about how many you have left instead of how many you’ve done.
• Do standing and seated calf raises. You’ll get better results. “Your calves are made up of two different muscles, so you have to do the straight-leg and the bent-leg versions of the exercise to hit them both,” says Mejia.
• Test yourself often. Every 4 weeks, measure a variable—waist size, body fat, bench press—that equates to your end goal. “It’ll show you the tangible results of your training,” says Craig Ballantyne, C.S.C.S., a trainer in Canada. And that translates into motivation.
• Don’t pop a pill after you work out. Researchers at the University of Arkansas for Medical Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more effective than a placebo in relieving postexercise muscle soreness. More important, they say the drugs may actually suppress muscle growth when taken after a workout.
• 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.
• 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 Alwyn Cosgrove, C.S.C.S., a trainer in Santa Clarita, California.
• Increase the speed of your running strides—not their length—to get faster. Your foot should always land under your body, rather than out in front of it, and you should push off with the toes of your rear leg for propulsion.
• Don’t train with a weight belt. Over time, regular training in a weight belt actually weakens your abdominal and lower-back muscles. Wear it only when attempting maximal lifts in such exercises as squats, deadlifts, and overhead presses.
• Practice cycling one-legged to ride more efficiently. This forces you to concentrate on pulling up at the bottom of the stroke, which better distributes the work among the major leg muscles. Lock both feet on your pedals, but let your left leg go limp while you do all the work with your right leg. Do this for 30 seconds, then switch legs. Ride normally for 5 minutes, then repeat the drill. Continue this way for a 20- to 30-minute workout.
• Pay your trainer in advance. “You’ll be more likely to follow through on exercise sessions,” says Mejia.
• Work your invisible abdominal muscles. Your transversus abdominis lies beneath your rectus abdominis—the six-pack muscle—and flattens your waistline when you suck in your gut. Work it with the vacuum: Pull your belly button toward your spine and hold for 10 seconds while breathing normally. Repeat five times.
• 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.

• I know folks who have taken responsibility for themselves and embarked on a changed lifestyle only to discover that most beloved friends and family members feel they are being imposed upon.
• A new study  shows fish may help stave off certain types of cancers.
• Having a strong sense of self-worth provides the basis for making rational and affirming decisions about your health.
• New workout clothes make my day.
• A research study recently done in Milan, Italy proofed that those who ate one or more servings a week showed a definite pattern of protection against cancers such as stomach, mouth, pharynx, esophagus, colon and rectum.
• Start a run club before or after work 1-2 days a week.
• Accepting yourself does not mean that you’re hopeless and that it’s okay to do nothing. It means that you feel good and care about yourself, and that you want to be the very best you can be, regardless of your genetics, regardless of society’s standards.
• Affirmations are powerful. Many people find that repeating certain sayings to themselves helps them accept things. They discover they are programming their sub-conscious to new beliefs.
• But setting a goal, such as finishing a 10K race or completing a rough-water swim, will give your daily workouts more meaning.
• Identify the people who will nurture you and help you maintain your well-being, as well as those (even your loved ones) who don’t see your point of view. Those supporters will help you maintain your commitment during periods of stress.

• You wouldn’t take a long road trip without a map so it makes good sense to have a compass (and road map) for your fitness objectives.
• Education is one of the cornerstones of a healthy lifestyle. Once you have the baseline knowledge you need to make intelligent decisions about your health, fitness and diet, you achieve the healthy lifestyle you desire.
• Written goals can remind you of that promise when time is short or if other priorities become pressing.
• Schedule classes every week at a time that suits you.
• 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.
• A new variation on your favorite activity — such as cardio-funk or kickboxing instead of step aerobics, or hoisting free weights instead of working on machines — may be enough to reinvigorate a stale routine.
• Tackle something you’ve always shied away from – indulge your thirst for adventure with a rock- climbing class (start on an indoor wall, then move to the real thing as your skills improve).
• Search always for new fun classes, running routes and DVDs.
• Goal setting is the art that makes everything else possible. It adds aim to energy, focuses effort and, for some, structures time.

• You´re more likely to work out if you do it in the morning, before the rush begins, plus you don’t have to think about it the rest of the day.
• Get new tunes, when you´re feeling unmotivated, add some new music to the mix. It keeps things fresh, fun and interesting.
• Variation helps to avoid food-boredom: trying new foods can be interesting and exciting.
• Remember, tuna salad (easy on the mayo) counts too as well as fish chowder and fish dips (made with low cal dressing and/or cream sauce).
• Genes clearly play a role, but they certainly don’t determine what you’re going to have for dinner or how often you exercise.
• Set up goals that are preposterously, stupendously easy, things at which you cannot possibly fail.
• If you pay the money to do a 30-day challenge, you´re more likely to actually go. Plus, a little friendly competition always helps.
• The human body has the natural ability to maintain a healthy weight automatically until it is forced to store fat through a lack of physical activity and/or a low calorie diet.
• If you continually strive to achieve a socially imposed ideal, you will never be free of your insecurities or your self-consciousness, so accept your body!
• Working out alone often is an oasis of solitude in a busy day, but maybe you need some company.

• Your productivity may increase big time if you work out first thing in the morning.
• Dance, sing, floss and travel.
• Regular exercise sends the human body messages to increase its metabolism, strength and aerobic capacity.
• Plan a meeting/workout mashup, the endorphin rush makes for great brainstorming and bonding. 
• The easiest way to lose weight is to maintain a well-balanced diet with a mild decrease in caloric intake and increased physical activity.
• New toys, small exercise gadgets aren’t necessary, but they can make your workouts more fun and challenging.
• Find that neutral position that will bring maximum comfort and the least stress. When you’re in that position, you will find it comfortable and easy to sustain.
• As you rack up your successes, your motivation will grow, the pounds will come off, and your body will change.
• Getting up early is easier when you get to break in a new pair of jogging pants or running shoes.
• Before you travel for work or pleasure, check out where the cool studios or running spots are and choose hotels with gyms whenever possible.

• 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.

• Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy and you won’t binge eat while watching your favorite show.
• Change your nighttime schedule. It will take effort, but it will pay off. You need something that will occupy your mind and hands. Maybe find a hobby.
• If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works.

• Find a nonfood method of coping with your stress like exercise and you don’t have to go to a gym, you can simply go for a walk.
• Put a sign on the kitchen and refrigerator doors: Closed after Dinner.
• Brush your teeth right after dinner to remind yourself that you are finished eating for the night. (And brush before you go to bed and needless to say, after every meal)
• Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at your computer.

• Eating late at night won’t cause weight gain. It’s how many calories, not when you eat them that counts.
• Fat-free isn’t always your best bet and doesn’t mean low in calories. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing. The most is absorbed with full-fat dressing. But remember to use your dressing in moderate amounts and have it on the side.

• Skipping breakfast will leave you tired and by midmorning you will be craving and making bad food choices.

• For the duration of the holidays, wear your snuggest clothes that don’t allow much room for expansion. Wearing sweats is out until January.

• After your company leaves, give away your leftover food to neighbors, doormen, delivery people, or take it to work the next day.
• Walk around the mall three times before you start shopping.
• Make exercise a nonnegotiable priority. You may lose weight while on some diets but long-term weight loss is accomplished and maintained by a balance of diet and exercise.
• Dance to music with your family in your home and be active with your kids. It’s one of the easiest ways to involve the whole family in exercise.
• After going a few days without sweets, you will be able to avoid binging.
• Try 2 weeks without sweets. It’s amazing how your cravings vanish.
• Eat more fruit. If you get enough fruit in your diet chances are your won’t have a raging sweet tooth.
• Eat your sweets, but limit them to about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
• Eat your evening meal in the kitchen or dining room sitting down at your table

Dear Friends;

This year at Greco we are holding our first annual Holiday Give, our focus this year is on the children in our community:

Christie Lake Kids,

The Drug & Youth Foundation

&

The Foundation to Fight Childhood Obesity

are the charities benefiting from your generosity.

Come and celebrate with the Ottawa Senators and the entire Greco team on December1^st

 Corporate Sponsorship [$1200.00], you will receive:

·          Tickets for one table of eight (8)

·          Your company’s name prominently displayed and listed as a corporate sponsor

·          Tony Greco will be personally thanking all of our sponsors on the Team 1200, during his show Grecosize every Saturday morning leading up to the event

·          Your company’s name displayed on your table

Individual tickets can also be purchased for $100

Donations can also be made towards our silent auction or as a door prize.

Please contact Laura at info@grecoleanandfit.com

We look forward to celebrating with you during this season of giving and hope.

Tune into Grecosize on Team 1200 this Saturday and learn:

Ask yourself, how is your Sex Life? Are you sure you are satisfying your wife?
Do you know what to eat and when to eat it to burn fat?

Listen Below:

This Saturday on Grecosize with Tony Greco and Steve Warne:

1. Find out summers cool health, fitness, sex and nutrition tips
2. Strip away stress in 30 seconds
3. Winning strategies and tactics on MMA training from George St.Pierre’s trainer Firas Zahabi

Listen here: