• 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)

Tony Greco’s GymBag Segment on Team1200! Aired on March 2nd 2011 at 8:30 am. Listen in Every Wednesday, at 8:30am!

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• 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

Greco Train Like a Freak! Our Off Ice Hockey Training and Conditioning Program is now on!

• Increase acceleration throughhip mobility and increased power
• Improve shot power by maximizing your hip, torso
• Develop durability to withstand the impact of physical play
• Enhance speed and agility on ice
• Build athleticism by applying your body’s and shoulder rotation strength through its entire range of motion

For more information, click here ! Visit our sister website www.GrecoTrainLikeaFreak.com

Join us once again for our popular SNI Personal Training Certification Course! This course will run February 3rd – February 5th 2011 at the Barrhaven Greco Location.

Space is limited so please register now to guarantee your spots! Click here to learn more about the course.

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Greco Holiday Special! This holiday season give the gift that lasts a lifetime!

10 week Lean and Fit: 35% off

• New Members: $149 consultation fee plus $449 for Lean and Fit ($250 off regular price)

Personal Training: 5-30% off

One-on-One Training;

• Buy 5-9 sessions receive 5% off
• Buy 10-19 sessions receive 10% off
• Buy 20-39 sessions receive 20% off
• Buy 40 sessions receive 30% off

Note: max 40 sessions per person. Maximum one month extension beyond expiry date. 

Yoga - 10% off

•  Minimum purchase 10 sessions 

PLUS: Members who refer a friend who joins on a yearly program will receive one month free on their yearly memberships!

Offer runs from December 13, 2010 - January 31, 2011
Some restrictions apply, consult fee extra, please see front desk for details! Or click here to Contact us!

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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Claude Giroux recently visited the Greco residence to sign some autographs for young fans!

We have just posted the new schedule for the Kanata Location: Click here to view and/or print the PDF file.

Peter has a new photo and success story:

I just thought I’d give you an update on my success with the Greco style of living. I’ve adapted very well and easily with my new lifestyle and I believe my update photo will prove that! Since the last photos in May 2009, I have taken three strength classes as well as another 6-pack abs program.

My weight loss to date is 60 lbs and my body fat is now at 10% (down from 30%). I still have goals I want to achieve and I know that I will get there with the help of the program and Brent and Dan. Speaking of which, I cannot talk about my success without mentionning that an important part of it has to be attributed to the great support and encouragement I continue to get from these two guys! Thanks Brent and Dan!

Peter

To view Peter’s previous post and photos, click here!