• 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.
• 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 Dave Pelz, author of Dave Pelz’ Putting Bible and 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 Bill Bandy, Ph.D., a professor of physical therapy at the University of Central Arkansas. 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.
• Do lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward.
• If you have a finger that is frequently jammed, tape it to a neighboring finger when you play sports. Together the two fingers will be stronger and less likely to bend at an odd angle.

• 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.
• Work opposing muscle groups—your biceps and triceps, for instance—back-to-back for a faster workout. “While one muscle is working, the other is forced to rest,” says Staley. You won’t need as much time between sets.
• To improve your ball-handling skills in basketball, practice dribbling while wearing leather or canvas work gloves. The thickness of the gloves helps improve the sensitivity of your fingertips, so you’ll have better ball control when you take them off. Jason Williams, a Memphis Grizzlies guard, credits his ball-handling mastery to this training method.
• Play foosball to become a better softball hitter. It improves hand-eye coordination.
• 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 Greg Brittenham, assistant coach of player development for the New York Knicks.
• 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.
• Do dips with your elbows in and your body straight to work your triceps. But lean forward and flare them out to focus on your chest.
• Look at your dominant hand—without turning your head—while you’re bench-pressing. “You’ll be able to lift more weight,” says Staley.
• Don’t think about pulling yourself up when you do chinups. Instead, imagine pulling your elbows down. The exercise will seem easier.
• For rock or wall climbing, buy shoes that fit your bare feet so tightly you can stand but not walk comfortably. They’ll give you optimal control, and you’ll be better able to use your legs—the key to successful climbing.
• One week out of every six, cut your weekly training mileage and frequency in half. You’ll give your body a better chance to recover, and you’ll avoid permanent, nagging injuries.

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!

• 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.
• Work opposing muscle groups—your biceps and triceps, for instance—back-to-back for a faster workout. “While one muscle is working, the other is forced to rest,” says Staley. You won’t need as much time between sets.
• To improve your ball-handling skills in basketball, practice dribbling while wearing leather or canvas work gloves. The thickness of the gloves helps improve the sensitivity of your fingertips, so you’ll have better ball control when you take them off. Jason Williams, a Memphis Grizzlies guard, credits his ball-handling mastery to this training method.
• Play foosball to become a better softball hitter. It improves hand-eye coordination.
• 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 Dave Pelz, author of Dave Pelz’ Putting Bible and 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 Bill Bandy, Ph.D., a professor of physical therapy at the University of Central Arkansas. 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.
• 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.
• Do lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward.
• If you have a finger that is frequently jammed, tape it to a neighboring finger when you play sports. Together the two fingers will be stronger and less likely to bend at an odd angle.
• Lift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance training improved experienced runners’ 5-K times by 30 seconds.

Its been 6 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

• 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 with 10 grams of protein, 7 grams of carbohydrate, and 3 grams of 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 down 23 grams of protein, 52 grams of carbs, and only 4 grams of fat.
• Do lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward.
• If you have a finger that is frequently jammed, tape it to a neighboring finger when you play sports. Together the two fingers will be stronger and less likely to bend at an odd angle.
• Lift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance training improved experienced runners’ 5-K times by 30 seconds.
• 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 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.
• 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.

• 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,” says Kinakin.
• 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.
• 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 reported in the American Journal of Clinical Nutrition 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.
• 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.
• Work opposing muscle groups—your biceps and triceps, for instance—back-to-back for a faster workout. “While one muscle is working, the other is forced to rest,” says Staley. You won’t need as much time between sets.
• To improve your ball-handling skills in basketball, practice dribbling while wearing leather or canvas work gloves. The thickness of the gloves helps improve the sensitivity of your fingertips, so you’ll have better ball control when you take them off. Jason Williams, a Memphis Grizzlies guard, credits his ball-handling mastery to this training method.
• Play foosball to become a better softball hitter. It improves hand-eye coordination.
• 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 Greg Brittenham, assistant coach of player development for the New York Knicks.
• 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.

• Are you finding it difficult to get out of bed in the morning for your daily walk and making up excuses to skip the gym on the way home? Even the most dedicated exercisers occasionally get bored with their routine.
• If you’ve always worked out indoors, logging miles on a treadmill, stairclimber or stationary bike, move your workout outside for a welcome change of scenery.
• Once you’ve fought your first battle with boredom, you’ll know the tricks to keep exercise from becoming too routine.
• To achieve a high level of optimum wellness, you must have a positive self image.
• Stay positive, and enjoy all the wonderful benefits of a healthy, active lifestyle!
• Surveys show that people who plan ahead are much more successful over the long term than those who plunge in without knowing where they’re going or how they’ll get there.
• Set measurable goals in quality or quantity.
• Heart-rate monitors, aquatic toys and safety equipment are just a few items that may boost your work out, find out which new training gadgets are available for your favorite activity.
• Run, hike or bike on trails; swim in a lake or ocean.
• Waning motivation, cutting workouts short and not having your old enthusiasm all are signs of a stale exercise regimen.

Tony Greco’s GymBag Segment on Team1200! Aired on May 18th, 2011 at 8:30 am. Listen in Every Wednesday, at 8:30am!

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This Saturday (May 21st, 2011) on Grecosize & Lean4Life:

1. New York Islanders Strength and Conditioning Coach Jesse Demers talks about why he is a fan of Tony’s Off-Ice Hockey Training Program
2. Tony will talk about how to loose 5 pounds in one week and the dangers of dehydration

Tune in this Saturday at 7AM on CFRA, or 9AM on Team 1200 to listen live or by podcast on the Team 1200 website.

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• Developing a healthy, positive image of yourself is the first critical factor in your fitness success.
• The conscious brain can only hold one thought at a time. Choose a positive thought.
• Start by incorporating bursts of speed into your workouts. After a gentle warm-up, alternate a fast pace with a slower one for recovery.
• Written goals are a tangible sign of a promise that you intend to keep.
• Get into a routine, it’s all about establishing good habits.
• Moderation involves learning how much food is enough and how much is too much.
• Exercise companions add a social element to any routine. Ask a friend to be your workout partner — you won’t skip a workout if someone is waiting for you.
• When you have a positive self-image, you value and respect your body; you are also more likely to feel good about living a healthy lifestyle.
• Get new tunes, when you´re feeling unmotivated, add some new music to the mix. It keeps things fresh, fun and interesting.
• The friendship and support of others will make it easier for you pass through the sometimes difficult transition from old to new behaviors.

• 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.

• A new work out gear is the perfect reward when you’ve been working hard.
• Fish helps lower cholesterol (the bad kind) and it is low in fat and calories so it can aid in weight loss if it’s not fried, breaded or grilled in butter or oil.
• Including a wide-variety of foods increases your likelihood of obtaining the required amounts of essential nutrients.
• Developing a healthy, positive image of yourself is the first critical factor in your fitness success.
• Think that’s silly? Think again. Remember that your subconscious doesn’t evaluate big or little, it only knows success or failure.
• 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

• 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.

• 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.