Greco BLOG - Live lean. Live fit. Live well. » Tony Greco

Listen to Today’s (May 16th, 2012) GymBag Segment on Team1200

greco — Wed, 16 May 2012 14:00:52 +0000

Tony Greco’s GymBag Segment on Team1200! Aired on May 16th, 2012. Listen in Every Wednesday at 8:30am

The importance Off-Ice Hockey Training and starting early

Download audio file (Gymbag-May-16-2012.mp3)

Greco Upper Hunt Club Location (Queensdale Ave.) – New Training Studio!

greco — Wed, 16 May 2012 14:00:37 +0000

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!

Quinoa Burger Recipe

greco — Tue, 15 May 2012 14:00:12 +0000

2 rounded cups cooked quinoa (see note below for cooking instructions)
3/4 cup shredded cheddar cheese (or other variety, if you prefer)
1/2 cup low-fat cottage cheese
1 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed dry)
3 eggs
3 tablespoons all purpose flour
2 green onions, including white parts
1 /2 teaspoon Splenda or sugar
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon garlic powder
Olive oil for frying (may also be baked if preferred)

To cook quinoa:

1 cup uncooked quinoa
2 cups water
1/2 teaspoon salt
In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender. Allow to cool for a few minutes.

Directions:

In a large bowl combine the cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, Splenda, pepper, cumin, salt, and garlic powder.

(To help them stay in patty form and not fall apart, I cook them on med-low slowly so they have longer to set-up without burning. Makes them easier to flip, too).

Nutrition information

Per burger: Calories 132; Protein 8 g; Fat 5 g; NET Carbs 12 g; (Fiber 2 g); Sugar 0 g; Sodium 200 mg

4th Annual Greco Golf Tournament to Fight Obesity in Children – Registration

greco — Mon, 14 May 2012 14:00:18 +0000

There are still limited spots available for the Greco Golf Tournament; click here to Download the Registration form and/or contact Susan Gray.

More details on 4th Annual Greco Golf Tournament, click here.

Greco Health and Fitness Tips of the Week!

Adrian — Sun, 13 May 2012 17:26:41 +0000

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.

This Saturday (May 12th, 2012) on Grecosize and Greco Lean & Fit for Life

greco — Thu, 10 May 2012 14:00:24 +0000

Stay on top of the latest in Health and Fitness with Grecosize…Learn about getting fit, staying fit and enjoying a healthier leaner lifestyle with Greco Lean and Fit for Life…

We talk to Carol, a busy mom of 5 who will share her success story
We’ll be tackling problems with your joints and what to do about it
The benefits of yoga and details about the Greco Open House on Beech Street

Team1200 Grecosize Promo: Download audio file (GRECO_TEAM-for-May-12-Show.mp3)

CFRA Greco Lean & Fit for Life Promo:Download audio file (GRECO_CFRA-for-May-12-Show.mp3)

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

To listen to full previous shows, click here.

Listen to Today’s (May 9th, 2012) GymBag Segment on Team1200

greco — Wed, 09 May 2012 14:00:46 +0000

Tony Greco’s GymBag Segment on Team1200! Aired on May 9th, 2012. Listen in Every Wednesday at 8:30am

The importance of nutrition for athletes and in general
Move it or lose it – being active on the weekends!

Download audio file (Gymbag-May-9-2012.mp3)

Greco Health and Fitness Tips of the Week!

Adrian — Mon, 07 May 2012 13:00:20 +0000

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.
Use dumbbells, barbells, and machines—in that order. “The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups,” says Charles Staley, a strength coach in Las Vegas. So progress to machines, which require less help from your smaller muscles, as you grow tired.
Don’t be afraid of situps. We’ve changed our tune on these, and here’s why: Situps increase your range of motion, which makes your abdominals work harder and longer. (Doing crunches on a Swiss ball or with a rolled-up towel under your lower back has a similar effect.) Just avoid situps with anchored feet, which can hurt your lower back.
Dilute juice with water.
Have mostly veggies for lunch.
Have a V8 or tomato juice instead of a Diet soft drink for your afternoon drink.
If vegetables are boring for you to eat, try dribbling maple syrup over carrots or sprinkling chopped nuts on green beans.
Mix three different kinds of beans with some diet Italian dressing. Eat this three-bean salad all week.
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”.
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 a strength coach.

This Saturday (May 5th, 2012) on Grecosize and Greco Lean & Fit for Life

greco — Wed, 02 May 2012 19:00:31 +0000

Stay on top of the latest in Health and Fitness with Grecosize…Learn about getting fit, staying fit and enjoying a healthier leaner lifestyle with Greco Lean and Fit for Life…

Ashley Gilbank as she prepares to inline skate across Canada for D.I.F.D (Do It For Daron)
Publisher Cu Van Ha on the new TotalFit Magazine Featuring Georges St-Pierre
Whyyour failing at fitness and what you need to do about it!

Team1200 Grecosize Promo: Download audio file (GRECO_TEAM-May-05-Show.mp3)

CFRA Greco Lean & Fit for Life Promo:Download audio file (GRECO_CFRA-May-05-Show.mp3)

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

To listen to full previous shows, click here.

Greco Health and Fitness Tips of the Week!

Adrian — Mon, 30 Apr 2012 13:00:04 +0000

Press your thumb into the bench before lifting. “If you can feel the wood, find another bench,” says a chiropractor. Hard benches can cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it.
To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute.
Shop for workout shoes late in the day. That’s when your feet are the largest. Make sure there’s a half inch of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn’t obviously wider and longer than your foot, go half a size bigger.
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.
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.
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 found that older men who drank a shake with10 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: 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 found that 8 weeks of resistance training improved experienced runners’ 5-K times by 30 seconds.

This Saturday (April 28th, 2012) on Grecosize and Greco Lean & Fit for Life

greco — Fri, 27 Apr 2012 14:00:39 +0000

Stay on top of the latest in Health and Fitness with Grecosize…Learn about getting fit, staying fit and enjoying a healthier leaner lifestyle with Greco Lean and Fit for Life…

How to lose 20lbs in one month
Secrets to a longer life
Why are you so tired all the time
Steve Ducat talks about finding time for fitness while running Rideauview Golf Club

Team1200 Grecosize Promo: Download audio file (GRECO_TEAM-Apr-28-Show1.mp3)

CFRA Greco Lean & Fit for Life Promo:Download audio file (GRECO_CFRA-Apr-28-Show.mp3)

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

To listen to full previous shows, click here.

SHARON FINE; Greco Transformation Contest Contestant

greco — Thu, 26 Apr 2012 16:00:44 +0000

My name is Sharon and I’m 35 years old. I joined Greco Kanata October 28th, 2011. And today I am in the best shape of my life!

I had my kids in 2006 and 2007 … And for the next couple of years it was all about survival!

Between my family, friends, and volunteer roles in Kanata, I found it extremely tough to eat healthy and get back into shape. I tried various ‘quick fix’ and ‘lose weight fast’ programs but nothing worked. I was eating poorly and had almost no energy – hard to raise kids 16 months apart when I was living coffee to coffee

Finally in the summer of 2011 myself and some girlfriends decided to run a half marathon. Training begun. It was tough! But we all did it – ran my first half marathon in September … and my second half marathon in October. The week after I decided enough was enough and it was time to join a gym. Many of my friends were already members at Greco and convinced me to come. I had no idea what to expect but these friends all looked incredible so I joined. The next day I did my first class.

During my first class, I realized 2 things – 1. I couldn’t even do 1 pushup, and 2. I was in terrible shape. I looked around me and as everyone was giving it their all as I was trying to find the best excuse to leave! Thankfully, Megan (@Greco Kanata) never let me stop. I stayed for the entire class. From then on, I started attending classes about 4 times per week.

It’s been 6 months, I’m in the best shape of my life! I’ve turned flab into FAB ~ 18% body fat! I’ve shaved MINUTES off my runs – ran my best 5K/10K to date – 24:53min./58:44 (previously 28:20/1:01:39) and I can do 100 pushups in a single class. I find I have more confidence, energy, and positivity. My eating habits are great not just from routine, but from knowledge of what I’ve been shown/guided through over the past 6 months.

This summer I’m competing in my first Spartan Race as well as Ottawa Race Weekend 10K. My goals are not to ‘just’ complete this time, but to excel!

I might have taken the first step through the door, but the staff at Greco Kanata have really paved the way for me to succeed.

ANIK DATTANI; Greco Transformation Contest Contestant

greco — Wed, 25 Apr 2012 16:00:21 +0000

Its been 7 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

KAYLA BOUFFARD; Greco Transformation Contest Contestant

greco — Mon, 23 Apr 2012 14:00:50 +0000

I was working in the bar seen, I basically drank nightly, came home to sleep all day then ate whatever I wanted and began drinking again. My life was becoming a blur and my family were becoming worried. I honestly did not see what they saw, you know what they say ” a few drinks make you see things differently” well with me I never saw myself as big, I didn’t really care about anything. I went to school, just functioning for the couple of hours but my head wasn’t in it.

When I joined Greco, I couldn’t do one lap, I did the plank from my knees and that was hard. The trainers (Matt and Cody) pushed me but supported me everyday making returning to the gym not a challenge anymore but a commitment! Sometimes they even gave my “life coach” advice lol.

NOW, I eat right, I think about the foods I eat that will give my body the nutrients and energy to do the things I love to do. I love to workout now, challenging myself daily and setting goals that I never thought I would reach. I care about when and how much I drink, knowing that my body will not be able to function the same the next day if I drink too much.

My relationships with my family and friends have changed too… I guess I had a bad attitude towards them for a long time. My mom says Greco saved my life and theirs.

I honestly feel 100% different, happy and alive and …most of the time sore! (from the workouts)

Greco Health and Fitness Tips of the Week!

Adrian — Mon, 23 Apr 2012 13:00:26 +0000

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 a trainer.
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 an assistant coach.
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.
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 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 a professor of physical therapy. 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.
It’s more stressful to be fat than to stop overeating.
Do not Skip meals. Many healthy eaters diet by day and binge by night. You are only fooling yourself.
Be careful of snacking. You can easily munch 600 calories of pretzels or chips without realizing it.
Watch your serving size. A serving of pasta is 1 cup, but some people routinely eat 4 cups and think that they are just eating one.
Avoid the super size bagels. Some have a calorie content of 400 to 500 calories per bagel.