It’s Spring Time
One of our favorite times of the year.
Time to clean house, clean closet, cleanse your body, and prepare for summer.
Does this include your workout? You bet it does!
This is a great time to evaluate your workout and fitness.
Are you still in the gym with the same old routine?
If so, you are missing out on an opportunity to make a change, turn up your calorie furnace and energize your attitude and results.
I recommend making changes to your workout monthly for the most effective results for fat loss, toning, and strength.
As you may know, changing your workout periodically keeps your body in tip top shape.
The same old workout will result in less calories burned, over use of the same muscles, and what we truly don’t like…boredom.
- Here are a few tips for “spring cleaning” your workout.
1) If you are doing the same cardio program, change.
Move to bike, treadmill, elliptical, jogging… something different. This will accelerate your calorie burn and work new muscles.
Try an interval workout of one minute at medium intensity (60%), and 30 seconds of high intensity (90% not able to have a conversation), repeat as able.
2) If you are on a weight training program, change to intervals.
Perform a set of squats, then upper body, then cardio, and repeat with minimal rest. This will increase your heart rate and improve your conditioning.
3) Review your diet.
By diet I mean the food you consume. Are you eating 4-5 smaller meals per day? Are you including protein at every meal? Are you including veggies at every meal? One small change can make a difference.
As always, call or email me for assistance to help you get dialed in for spring and summer.
Yours in good health
Coach Greg
949-294-1790
www.lefeverwellness.com
Sunday, April 1, 2012
Monday, February 20, 2012
Its about that time of year when most poeple are sliding or have already slid back on their new year resolutions.
Here is some information that will help you keep a resolution, or make a lasting change anytime you are ready.
Do you make a new years resolution every year? Is it the same every year?
Did you know that Fitness, weight loss, better health are at the top two or three for most people every year.
Why is that?
You know that your life is more fulfilling when you feel good about yourself, have more energy, are looking great, and all that equals feeling great.
Every year most people fall away from their resolution by February or March, and that’s a long time for most people.
Ask yourself...How do I make this a life change rather than a flash in the pan, one day declaration?
Here is how to keep your fitness resolution…
1) Set attainable goals.
Write them down and put an attainable timeframe on your goals. I.e., 5 pounds down in January, 5 pounds in March, Half marathon in April etc.
Big pipe dream goals are a set up for failure so be reasonable and be sure you can get it done.
2) Keep yourself accountable.
Most resolutions fail because they are a “one time” declaration on New Years Eve on a whim.
If you are serious, pick someone in your life that will help you stay accountable to your goal daily, monthly, and yearly.
Share the details and be sure they are ready to help you achieve. (You can always send it to me; I will keep you on track)
3) Commit your goal to yourself and your family.
Share your goals for the year with your family and friends. The more you talk about it, the more you will feel a sense of commitment to your goals and the more people will ask you about how you are doing.
4) Stay strong
Lets not sugar coat this, changes to lifestyle are tough. It takes determination, focus and support from friends and family.
Focus on the people that support and encourage you. Keep in mind there will be the negative people but you can defeat them with your success.
I believe in you.
Please use me as your resource to help you achieve your goals for 2012.
Here is some information that will help you keep a resolution, or make a lasting change anytime you are ready.
Do you make a new years resolution every year? Is it the same every year?
Did you know that Fitness, weight loss, better health are at the top two or three for most people every year.
Why is that?
You know that your life is more fulfilling when you feel good about yourself, have more energy, are looking great, and all that equals feeling great.
Every year most people fall away from their resolution by February or March, and that’s a long time for most people.
Ask yourself...How do I make this a life change rather than a flash in the pan, one day declaration?
Here is how to keep your fitness resolution…
1) Set attainable goals.
Write them down and put an attainable timeframe on your goals. I.e., 5 pounds down in January, 5 pounds in March, Half marathon in April etc.
Big pipe dream goals are a set up for failure so be reasonable and be sure you can get it done.
2) Keep yourself accountable.
Most resolutions fail because they are a “one time” declaration on New Years Eve on a whim.
If you are serious, pick someone in your life that will help you stay accountable to your goal daily, monthly, and yearly.
Share the details and be sure they are ready to help you achieve. (You can always send it to me; I will keep you on track)
3) Commit your goal to yourself and your family.
Share your goals for the year with your family and friends. The more you talk about it, the more you will feel a sense of commitment to your goals and the more people will ask you about how you are doing.
4) Stay strong
Lets not sugar coat this, changes to lifestyle are tough. It takes determination, focus and support from friends and family.
Focus on the people that support and encourage you. Keep in mind there will be the negative people but you can defeat them with your success.
I believe in you.
Please use me as your resource to help you achieve your goals for 2012.
Sunday, January 29, 2012
Tips to Success on the Fattest Day of the Year
Happy Super Bowl weekend everyone
You may have heard……Super bowl has achieved the not so honorable top spot as Americas #1 most fat filled gluttonous day on the calendar.
Even more than thanksgiving you ask?
Yes!
Thanksgiving, although highly caloric if not well planned, at least has the opportunity of some healthy food choices; roasted turkey, green beans, sweet potatoes, corn…
Not so much the Super Bowl which seems to have become a fiesta of all things fried and highly caloric; fried wings, French fries, potato skins, chips, dips, shrimp stuffed with cheese and wrapped with bacon (ouch a fat and cholesterol bomb) – you get the point.
Add to the fine FAT cuisine some (sometimes too much) alcohol and you have yourself a 5000+ calorie day. YIKES!!!
You work too hard to ruin your progress in one day
How can you enjoy a great party and keep on track with your eating and fitness plan and not feel left out?
Here are a few tips:
1) Bake or grill instead of fry - Simply that. Think of all the Bake opportunities, the wings and potatoes, meats etc that you can cook in other ways than frying.
2) Eat before the party – Have something healthy before you go to the party. A turkey sandwich, chicken salad etc. Get to the party full instead of hungry.
Show up hungry and you are much more likely to overeat all the chips and fatty snack foods, even before a half time main dish.
3) Find the bright foods – look for the veggie and fruit tray. There has to be one at the party, stay close to it and go to it to help curb the munchies.
Just to be sure, take one yourself so you know you will have a healthy alternative.
4) Workout before the game – Get your metabolism burning before you party and you will at least be burning more calories –
Check out this quick but effective two exercise workout – only a few minutes to light your furnace.
http://www.youtube.com/watch?v=XwYCbzp4rp8
Enjoy your friends and family and most of all be safe.
You may have heard……Super bowl has achieved the not so honorable top spot as Americas #1 most fat filled gluttonous day on the calendar.
Even more than thanksgiving you ask?
Yes!
Thanksgiving, although highly caloric if not well planned, at least has the opportunity of some healthy food choices; roasted turkey, green beans, sweet potatoes, corn…
Not so much the Super Bowl which seems to have become a fiesta of all things fried and highly caloric; fried wings, French fries, potato skins, chips, dips, shrimp stuffed with cheese and wrapped with bacon (ouch a fat and cholesterol bomb) – you get the point.
Add to the fine FAT cuisine some (sometimes too much) alcohol and you have yourself a 5000+ calorie day. YIKES!!!
You work too hard to ruin your progress in one day
How can you enjoy a great party and keep on track with your eating and fitness plan and not feel left out?
Here are a few tips:
1) Bake or grill instead of fry - Simply that. Think of all the Bake opportunities, the wings and potatoes, meats etc that you can cook in other ways than frying.
2) Eat before the party – Have something healthy before you go to the party. A turkey sandwich, chicken salad etc. Get to the party full instead of hungry.
Show up hungry and you are much more likely to overeat all the chips and fatty snack foods, even before a half time main dish.
3) Find the bright foods – look for the veggie and fruit tray. There has to be one at the party, stay close to it and go to it to help curb the munchies.
Just to be sure, take one yourself so you know you will have a healthy alternative.
4) Workout before the game – Get your metabolism burning before you party and you will at least be burning more calories –
Check out this quick but effective two exercise workout – only a few minutes to light your furnace.
http://www.youtube.com/watch?v=XwYCbzp4rp8
Enjoy your friends and family and most of all be safe.
Saturday, January 14, 2012
Is Your Salad a Calorie Bomb?
Is your salad making you fat?
Was your immediate response to this question- no, it’s a salad.
Let's be sure.
Most people who are on a plan to lose weight immediately add salads to their meal plan. Good thinking, add more greens and fiber.
However, they also want it to taste really good so they add cheese, bacon bits, creamy dressing by the bucket full- and now you have a calorie bomb.
This is can likely be more fat and calories than eating a burger
Here are tips to making a high nutrient, lower calorie, great tasting salad.
1- Add chopped nuts or seeds- keep them raw or roasted, not candied. These add nutrients, fiber and the crunchiness enhances the satisfaction of your meal.
2- Add bright veggies or fruit. The bright color is appealing and adds nutrients and great flavors. Use your imagination and experiment.
3- Add protein. Grilled fish, chicken, even lean beef. Mixing the protein slows digestion, repairs muscles and adds to your fullness.
4 – Put the dressing in the bowl first – Measure and pour your dressing in the tossing bowl first and then add the ingredients to toss. This controls the fat content of the dressing and makes for a lighter salad. Remember that even olive oil is 15 grams of fat per tablespoon and adds up quickly.Now you have a tasty, healthy salad. Enjoy. Be well
Coach Greg
Was your immediate response to this question- no, it’s a salad.
Let's be sure.
Most people who are on a plan to lose weight immediately add salads to their meal plan. Good thinking, add more greens and fiber.
However, they also want it to taste really good so they add cheese, bacon bits, creamy dressing by the bucket full- and now you have a calorie bomb.
This is can likely be more fat and calories than eating a burger
Here are tips to making a high nutrient, lower calorie, great tasting salad.
1- Add chopped nuts or seeds- keep them raw or roasted, not candied. These add nutrients, fiber and the crunchiness enhances the satisfaction of your meal.
2- Add bright veggies or fruit. The bright color is appealing and adds nutrients and great flavors. Use your imagination and experiment.
3- Add protein. Grilled fish, chicken, even lean beef. Mixing the protein slows digestion, repairs muscles and adds to your fullness.
4 – Put the dressing in the bowl first – Measure and pour your dressing in the tossing bowl first and then add the ingredients to toss. This controls the fat content of the dressing and makes for a lighter salad. Remember that even olive oil is 15 grams of fat per tablespoon and adds up quickly.Now you have a tasty, healthy salad. Enjoy. Be well
Coach Greg
Sunday, January 8, 2012
Super easy and delicious Turkey Chili
Attached (just in time for football party season) is an excellent Turkey chili recipe.
This chili is loaded with turkey (or beef) and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.
Turkey / beef and Butternut Squash Chili
1 lb extra lean ground beef or Turkey breast
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 14 1/2 oz cans canned Mexican style stewed tomatoes
1 16 oz can chili beans
1/2 small butternut squash, peeled and cubed, about 1 1/2 cups
1 cup low sodium beef broth
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan.
Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil.
Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes. Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.
Nutritional Information
Calories: 234 (22% from fat)
Fat: 6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein: 17g
Carbohydrate: 30g
Fiber: 6.8g
Cholesterol: 21mg
Iron: 2.9mg
Sodium: 642mg
Calcium: 65mg
Bon Apetite!!!
Boot Camper comment:
I have made this chili several times and it’s great. I don’t cook too well but I can manage this one. If you don’t want to play around with peeling and cutting up the squash, Trader Joe’s has butternut squash already cut up in a bag ready to cook and it really gives the chili a great flavor. You can also use cut up frozen onions and bell peppers to save more time. For any of you on Weight Watchers, it is only three points and you get 8 one cup servings. I freeze it in serving sizes and just microwave for lunch or dinner. Add some low fat grated cheese and some whole wheat crackers and your tummy will be happy without guilt
-C.Delgado, Anaheim
This chili is loaded with turkey (or beef) and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.
Turkey / beef and Butternut Squash Chili
1 lb extra lean ground beef or Turkey breast
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 14 1/2 oz cans canned Mexican style stewed tomatoes
1 16 oz can chili beans
1/2 small butternut squash, peeled and cubed, about 1 1/2 cups
1 cup low sodium beef broth
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan.
Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil.
Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes. Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.
Nutritional Information
Calories: 234 (22% from fat)
Fat: 6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein: 17g
Carbohydrate: 30g
Fiber: 6.8g
Cholesterol: 21mg
Iron: 2.9mg
Sodium: 642mg
Calcium: 65mg
Bon Apetite!!!
Boot Camper comment:
I have made this chili several times and it’s great. I don’t cook too well but I can manage this one. If you don’t want to play around with peeling and cutting up the squash, Trader Joe’s has butternut squash already cut up in a bag ready to cook and it really gives the chili a great flavor. You can also use cut up frozen onions and bell peppers to save more time. For any of you on Weight Watchers, it is only three points and you get 8 one cup servings. I freeze it in serving sizes and just microwave for lunch or dinner. Add some low fat grated cheese and some whole wheat crackers and your tummy will be happy without guilt
-C.Delgado, Anaheim
Friday, December 30, 2011
How to keep a resolution
Do you make a new year’s resolution every year? Is it the same every year?
Did you know that Fitness, weight loss, better health are at the top two or three for most people every year.
Why is that?
You know that your life is more fulfilling when you feel good about yourself, have more energy, are looking great, and all that equals feeling great.
Every year most people fall away from their resolution by February or March, and that’s a long time for most people.
How do I make this a life change rather than a flash in the pan, one day declaration?
Here is how to keep your fitness resolution…
1) Set attainable goals.
Write them down and put an attainable timeframe on your goals. I.e., 5 pounds down in January, 5 pounds in March, Half marathon in April etc.
Big pipe dream goals are a set up for failure so be reasonable and be sure you can get it done.
2) Keep yourself accountable.
Most resolutions fail because they are a “one time” declaration on New Year’s Eve on a whim.
If you are serious, pick someone in your life that will help you stay accountable to your goal daily, monthly, and yearly.
Share the details and be sure they are ready to help you achieve. (You can always send it to me; I will keep you on track)
3) Commit your goal to yourself and your family.
Share your goals for the year with your family and friends. The more you talk about it, the more you will feel a sense of commitment to your goals and the more people will ask you about how you are doing.
4) Stay strong
lets not sugar coat this, changes to lifestyle are tough. It takes determination, focus and support from friends and family.
Focus on the people that support and encourage you. Keep in mind there will be the negative people but you can defeat them with your success.
I believe in you.
Please use me as your resource to help you achieve your goals for 2012.
Here is to a new and prosperous you in the new year
Did you know that Fitness, weight loss, better health are at the top two or three for most people every year.
Why is that?
You know that your life is more fulfilling when you feel good about yourself, have more energy, are looking great, and all that equals feeling great.
Every year most people fall away from their resolution by February or March, and that’s a long time for most people.
How do I make this a life change rather than a flash in the pan, one day declaration?
Here is how to keep your fitness resolution…
1) Set attainable goals.
Write them down and put an attainable timeframe on your goals. I.e., 5 pounds down in January, 5 pounds in March, Half marathon in April etc.
Big pipe dream goals are a set up for failure so be reasonable and be sure you can get it done.
2) Keep yourself accountable.
Most resolutions fail because they are a “one time” declaration on New Year’s Eve on a whim.
If you are serious, pick someone in your life that will help you stay accountable to your goal daily, monthly, and yearly.
Share the details and be sure they are ready to help you achieve. (You can always send it to me; I will keep you on track)
3) Commit your goal to yourself and your family.
Share your goals for the year with your family and friends. The more you talk about it, the more you will feel a sense of commitment to your goals and the more people will ask you about how you are doing.
4) Stay strong
lets not sugar coat this, changes to lifestyle are tough. It takes determination, focus and support from friends and family.
Focus on the people that support and encourage you. Keep in mind there will be the negative people but you can defeat them with your success.
I believe in you.
Please use me as your resource to help you achieve your goals for 2012.
Here is to a new and prosperous you in the new year
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