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!

• 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.

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!

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

• OPEN to all New and Existing members
• Share your success and motivate others
• Entry is made via an application in the form of a Greco Success Story
• Application must include a picture and the details as to how Greco has helped them or is helping them reach their goals
• Members can submit their Transformation story in a one paragraph email submission to transformation@grecoleanandfit.com
• All Transformations will be posted on our site allowing individuals to vote on their favourite success story
• VOTING will open on June 25th to July 1st – with the winner being selected on July 3rd
• CONTEST will start April 16th and will run to June 24th at midnight
  • This will give current members as well as new members a significant amount of time to begin focusing/refocusing on their goals

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

Contestants are thus far, click here!

Shrimp may be among the world’s leanest sources of protein, but when entombed in a deep-fried coconut cocoon, all bets are off. We free the crustaceans from the fry job, but not from the crunchy coconut coating that makes this dish a mainstay on so many American restaurant menus. Naturally, this works great as an appetizer, but with sides of cumin-spiked black beans and roasted asparagus, these crunchy crustaceans also make for a pretty sound meal.

You’ll Need:

• 1 cup panko bread crumbs
• 1/2 cup shredded sweetened coconut
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 cup flour
• 2 eggs, beaten
• 12 oz large shrimp, peeled and deveined
• Sweet Asian chili sauce for dipping

How to Make It:
*Preheat the oven to 450F. Combine the panko, coconut, salt, and pepper on a plate. Place the flour on a separate plate and the egg in a shallow bowl. Working with a few at a time, coat the shrimp with flour, then egg, then finally with the bread crumb mixture, rolling the shrimp around so they are fully covered.

*Place the breaded shrimp on a nonstick baking sheet and bake for 10 minutes, until the shrimp are firm and cooked through and the coating is nicely browned and crispy. Serve with chili sauce for dipping.

Makes 4 servings
Cost per serving: $2.89
200 calories | 6 g fat (4 g saturated) | 690 mg sodium

Source: http://cookthis.menshealth.com/recipes/cook-coconut-shrimp

Ingredients

Directions

1. Preheat the oven to 425°F.
2. In a large roasting pan, combine the oil, salt, and black pepper. Add the sweet potatoes and bell peppers and toss to coat well. Roast, stirring occasionally, for 40 minutes, or until the potatoes are tender. Remove from the oven and stir in the vinegar.
3. Place the spinach or arugula in a large serving bowl. Add the potato mixture and toss to coat well. Serve immediately.

Recipe Notes

People with depression who take monoamine oxidase inhibitors (MAO inhibitors) should not use alcohol or other fermented products, such as the vinegar in this recipe. Substitute apple juice for the vinegar.

Nutritional Facts per serving

source: http://recipes.womenshealthmag.com/Recipe/roasted-sweet-potato-salad.aspx

Get the latest Updates, Promotions and Several Daily Health Tips directly from Tony! Stay connected in ONE or ALL of the following ways:

• Join Tony’s Facebook Group
• Like Tony on his Facebook Page
• Tweet Tony on Twitter
• Subscribe to Tony’s RSS Feed from his Blog for instant updates

Tony Greco’s GymBag Segment on Team1200! Aired on February 1st, 2012. Listen in Every Wednesday at 8:30am

• Greco Gives Back Gala on Feb 2!!
• How to gain more muscle, burn more fat, less chances to injure yourself and look better!!

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

• Tony’s tips to extending your life

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If you haven’t heard or seen already, Tony was on the Cover of the January issue of Faces Magazine.

Two Articles were featured inside:

(click on titles/links to read)

• A Successful Franchise Built by Canada’s Leading Fitness Specialist, Tony Greco

• New Years Resolutions and Sticking to ‘em!

• 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,” says Ballantyne.
• 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 the Australian strength coach Ian King.
• To build speed and endurance, train like a Kenyan: 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.
• Squeeze your butt muscles when you lift weights over your head. “You’ll force your body into a position that automatically stabilizes your spine, which lowers your risk of back injuries,” says Staley.
• Don’t forget to warm up your brain. “Preparing your central nervous system for activity is just as important as preparing your muscles,” says Vern Gambetta, former director of conditioning for the Chicago White Sox. That’s because your central nervous system tells your muscles when to contract. Try standing on one leg while you squat down, and touch the floor in front of it with your opposite hand. Do two sets of 10 to 12 repetitions with each leg.
• 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 exactly17 inchespast the hole. That’s because the17 inchesof 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.
• 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.
• 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.
• 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 conducted by Danish researchers found that older men who drank a shake with10 gramsof protein,7 gramsof carbohydrate, and3 gramsof 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 from Thomas Incledon, M.S., R.D.: 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 down23 gramsof protein,52 gramsof carbs, and only4 gramsof fat.

• Don’t work your abdominal muscles every day. “Physiologically, your abs are like any other muscle in your body,” says David Pearson, Ph.D., C.S.C.S., an exercise scientist at Ball State University. 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 Michael Mejia, C.S.C.S., Men’s Health 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.
• 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.
• 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,” says Staley.
• 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.
• To come open for a pass in football, run near enough to your defender that you can shake his hand. The closer you get, the easier it’ll be to blow past him. As you close in on him, shorten your strides without slowing down—it’ll help you cut faster.
• When you cycle, keep your pace between 80 and 110 rpm. You’ll ride farther and faster with less fatigue and knee strain. To gauge your pace, count how many times your right leg comes to the top of the pedal stroke in 10 seconds, then multiply that number by 6. The result is your pedal rpms.
• 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.

Greco is proud to announce that our famous 6 pack abs program is coming to ALL Greco Locations as of January 15th, 2012!
Don’t miss your opportunity to get a Six Pack – we have all the tools and resources to help you do so.

Early enrollment is now offered, please call 613 825 LEAN or email us. For more details on the program, click here!

If you have been thinking about pursuing a personal training regimen, now is the time! Get the one on one attention you deserve  and be monitored for unbelievable results!

For the entire month of December,  Greco is offering 25% Off Personal Training and Partner Training on 20 sessions or more!

Please contact us or call 613 825 LEAN for more details.