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.

Presenting our beautiful, zen new Yoga Studio – opening on December 1st at our Beech Street Location! The website and schedule to be updated shortly, please call 613 565 6060 for more information. There will be an Opening Promo in which you wont want to miss! Please call for details.

Our newest location on Sparks Street in Ottawa is creating a lot of buzz in the City!

If you haven’t been fortunate enough to visit our new Sparks Street location for yourself, be sure to come to our Grand Opening event on Friday Dec 9th, 2011! You may win one of our Great Prizes including a free membership (Several to be won)! Also, buy bestselling book “The Looney Spoons Collection” directly from the co-author Janet Podleski or bring in your own copy as Janet will be signing books from 11am-1pm at the event!

Below are some photos of the Greco on Sparks Street:

Yes, our Holiday Promo is still on!

Have you heard about our Holiday Promo? Now’s your chance to save upto $300.oo on the Legendary 10 week Lean and Fit program. Call 613 825 LEAN for details, hurry Offers ends soon!

Tony Greco’s GymBag Segment on Team1200! Aired on November 23rd, 2011. Listen in Every Wednesday at 8:30am

• Tony talks about how to Burn Fat Fast!

Listen below:

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Ingredients:

• 1.5 lb cleaned squid
• 2 tablespoons fresh lemon juice
• 1 tablespoon red-wine vinegar
• 1/3 cup extra-virgin olive oil
• 1 large garlic clove, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 small red onion, halved lengthwise, then thinly sliced crosswise (1 cup)
• 1/3 cup pitted Kalamata olives, halved lengthwise
• 2 cups cherry or grape tomatoes (3/4 lb), halved or quartered if large
• 2 celery ribs, cut into 1/4-inch-thick slices
• 1 cup loosely packed fresh flat-leaf parsley leaves

Instructions:

• Rinse squid under cold running water, then lightly pat dry between paper towels. Halve tentacles lengthwise and cut bodies (including flaps, if attached) crosswise into 1/3-inch-wide rings.
• Cook squid in a 5- to 6-quart pot of boiling salted water, uncovered, until just opaque, 40 to 60 seconds. Drain in a colander and immediately transfer to a bowl of ice and cold water to stop cooking. When squid is cool, drain and pat dry.
• Whisk together lemon juice, vinegar, oil, garlic, salt, and pepper in a small bowl, then stir in onion and let stand 5 minutes.
• Meanwhile, combine squid, olives, tomatoes, celery, and parsley in a large bowl. Toss with dressing and season with salt and pepper. Let stand at least 15 minutes to allow flavors to develop.

I started training at Greco Kanata in September of 2010 weighing 128 lbs. with a body fat percentage of 24%.  I was unhappy with the way I  looked and had low energy and very little strength.  I had tried a few  other gyms, but lacked the self motivation to get any results from them.  I  started with the Lean and Fit classes and from them, I got down to 116lbs and  15% body fat after a few months.  I then started some personal training  with Matt Sicoli and lost a further 8lbs. and down to 12% body fat, with a lot more  muscle definition.  It’s been a huge change for me as far as energy and  strength…when I started I could not do even one push up from my feet.  On  Halloween at the Kanata Greco there was a push up competition after the class  and I did 73 in a row…huge difference in strength!

Join us Friday December 9th, 2011 in the heart of the City at 132 Sparks Street for our Grand Opening Event!

We will start our event at 6am with the Team 1200 morning show “Three Guys on the Radio” who will be broadcasting on site with JR, Steve and Jungle Jim!

The event will conclude at 6pm with our last class of the day.

More highlights include:

• FREE Lean and Fit Classes open to the public to try! Click here for class schedules
• Live DJ on location!
• Live radio broadcast from 6am-10am!



• Bestselling Author Janet Podleski (The Looney Spoons Collection) at 11:00am for Book Signing!
• Great give aways including Lean and Fit Memberships!
• Healthy snacks and food!
• Popeyes Sports Supplements will be there!
• Surprises & much more!

Come in an experience the Greco Lifestyle for yourself, it will be an event that YOU WONT WANT TO MISS! See you all there.

Contact the Greco Sparks Street location for more details.

Ingredients:

• 3 tablespoons olive oil
• 1 1/2 tablespoons red wine vinegar
• 1 lime, juiced
• 1 teaspoon chili powder
• 1/2 teaspoon paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• cayenne pepper to taste
• salt and freshly ground black pepper to taste
• 1 pound skinless, boneless chicken breast halves – cut into 1 1/2 inch pieces
• skewers

Directions:

1. In a small bowl, whisk together the olive oil, vinegar, and lime juice. Season with chili powder, paprika, onion powder, garlic powder, cayenne pepper, salt, and black pepper. Place the chicken in a shallow baking dish with the sauce, and stir to coat. Cover, and marinate in the refrigerator at least 1 hour.
2. Preheat the grill for medium-high heat. Thread chicken onto skewers, and discard marinade.
3. Lightly oil the grill grate. Grill skewers for 10 to 15 minutes, or until the chicken juices run clear.

• Go faster for shorter distances to improve your running form. You’ll not only perform better, but you’ll also be less susceptible to injuries.
• Lift light weights fast to build strength. Your muscles will generate as much force as if you were lifting a heavier weight more slowly. Try it with the bench press: Use a weight that’s 40 to 60 percent of what you can lift one time, and do eight sets of three repetitions, pushing the weight up as fast as possible. Rest 30 seconds between sets.
• When you do reverse crunches and hanging knee raises, round your back by rolling your hips and pelvis toward your chest, instead of simply raising your legs. Otherwise, you’re mainly working your hip flexors—the muscles at the top of your thighs
• Exercise one arm at time. Do a set of shoulder presses with your left arm, then do a set with your right. “You’ll get higher-quality sets than if you work both arms at the same time,” says Ballantyne.
• Throw all your dirty workout clothes into one mesh laundry bag. At the end of the week, tie a knot in the bag and throw it in the washer. You’ll always know where your favorite workout shirts are, and you won’t have to touch your sweat socks when they’re fully ripe.
• Do squats and deadlifts . . . to build your abs. Research shows that these two exercises force your abdominal muscles to do a significant amount of work to maintain your posture.
• When doing standing arm curls, completely straighten your arms by flexing your triceps at the end of each repetition. This ensures that you work the muscle through its entire range of motion.
• When you run, breathe so that your belly rises as you inhale. This ensures that your lungs are inflating fully with oxygen, so you’ll be able to go longer. Practice by lying on your back and placing a book on your stomach. The book should rise when you breathe in.
• Do this simple jumping exercise to improve your vertical leap: Stand on the edge of a step that’s about8 incheshigh. Step off backward with both feet. When your toes hit the ground, immediately jump back onto the step. Concentrate on pushing off the ground as quickly as possible, rather than on the height of your jump. “The speed of the jump is more important than the height,” says Brittenham. Do three to five sets of 10 to 20 repetitions twice a week.
• To catch a football, focus on the tip of the ball. You’ll watch the ball into your hands, instead of just tracking the blur. Plus, by concentrating on that specific spot, you’ll block out oncoming defenders.
• To avoid injuries, write an “expiration date” on your shoes as soon as you buy them. Shoes last about500 miles, so simply divide 500 by your average weekly mileage to determine how many weeks your shoes are likely to last.
• If you want to exercise before work but aren’t a morning person, try this trick: For a set period—say, 4 weeks—force yourself to get up 15 minutes earlier than normal and do any type of physical activity (walking, for instance). “Make it so easy that you don’t even have to change into your workout clothes,” says John Raglin, Ph.D., an exercise researcher. As you near the end of the 4 weeks, you’ll have a new habit and will then be able to progress to greater amounts of exercise.
• Push from your toes when you do leg presses. Your quadriceps will work harder.
• 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.