Roasted Red Pepper Chicken and Avocado Salad

Looking for a cool salad to fill you up this summer?

Here's a delicious recipe from my partners over at Prograde Nutrition for you.

Roasted Red Pepper Chicken and Avocado Salad

1 medium ripe avocado, peeled, pitted and sliced
1 tsp. lemon juice
1 bag (10 oz.) torn romaine lettuce (about 10 cups)
2 cups shredded cooked chicken
1 medium tomato, cut into wedges
1 small cucumber, sliced
1/4 of a medium Vidalia or Walla Walla onion, chopped
½ cup Red Pepper
1/2 cup Light or Fat-free Italian Dressing
¼ cup Parmesan Cheese

Directions:

Toss avocados with lemon juice in large salad bowl.
Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.
Add dressing; toss to coat.
Sprinkle with parmesan cheese.

Serve immediately.

Hey, if you like that one they've got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!

Check it out here:

http://lefeverwellness.getprograde.com/prograderecipebook.html

Easy Top 3 to lose weight

Easy Top 3 to lose weight

Ok so you are confused at all the detailed info you see on the web, the tv, magazines et.

so let me help you clear things up and make the top 3 easy weight loss tips for you;

1 - Eat 2-3 hours before bedtime - if you eat at bedtime your body slows down its metabolism and calorie burning furnace and you can potentially store some extra calories.

2 - eat at wake time - breakfast is just that, break-fast. eating first thing tells your body that its time to start burning calories and get going for the day.

3- Eat 5-6 meals to keep your metabolism on fire. Small meals every 3 hours keeps your metabolism on fire. Skipping meals will send the signal to store your calories. not good for weight loss.

Start with these simple three to get you on fire for you summer vacation body.

Shocking Research On Increasing Your Metabolism

It's my guess this Monday you might very well be looking for ways to increase your metabolism.

It's my guess this Monday you may have "misbehaved" a little bit this past weekend.

Well, lucky for you my partners over at Prograde Nutrition have just released another brief special report on some shocking research about Metabolism.

There's some good news AND some bad news.

Find out for yourself how this story ends by reading it all right here:

http://lefeverwellness.getprograde.com/part2--supermarket-slimming-secrets.html

Yours in health,
Coach Greg

Yummy easy turkey salad

Check this recipe out- homemade mix



Tiff made me an excellent turkey salad today.



I wanted to share with you.



1 can turkey breast

1/4 c chopped onion

1/4 c dried cranberries

3 hardboild eggs

1/8 c slivered almonds

a bit of mayonase-to taste

a bit of mustard-to taste



Mix it all up and enjoy. Tasty crunchy satisfying high protein goodness.



lay it on a bed of lettuce and you have a great lunch or dinner.



I ate mine a snack time straight from the bowl.



Let me know how you like the recipe.



Be well

Coach Greg

www.lefeverwellness.com

www.fitbodybandprogram.com

Child obesity

Childhood obesity is on the rise at an alarming rate in the U.S. It will take efforts from parents and educators to slow this trend. Here are a few tips to help your family be their healthiest.

1. Be health conscious Parents – You are the best example! If you exercise and eat healthy your kids will likely follow your lead.

2. Plan family meals – With our busy schedules it’s easy to go for the quick fast food meal. Plan a few nights a week together at the table and prepare a quick easy healthy meal. There are tons of recipes on line.

3. Take time to exercise together – Step away from the X-Box or T.V. and plan an hour on the weekend or 30 minutes during the week to walk, ride bikes, or just get out and play with your kids. They will love it and you will all burn some calories together.

together you can reverse the trend.

Call me to discuss our fit kids program

1 pound = 4 pounds

I read this stat in Arthritis Today and wanted to share it with you.



According to research from Wake Forest U, one pound of weight lost equates to four pounds of reduced pressure exerted on each knee.



So many people I train with come to me with knee issues. Some from sports others from being overweight.



If your knees hurt and you have a few extra pounds you don’t want to carry anymore, imagine the extra benefit to simply losing weight and feeling better by 5 pounds, or more?



Here are a couple of the basics to drop a pound or two this week:



1- Add protein to your diet. – Most people have trouble losing because their starchy carbohydrate intake is too high. Carbs should be a complement to a meal, not the meal. Add some Eggs, Fish, Chicken, lean beef, tofu to every meal to create a good balance.

2- Eat 2 – 3 hours before bed. – Give your body time to digest your last meal. Everything including digestion slows at night. And a pizza before bed can make for some crazy dreams.

3- Keep portion sizes small – a serving of protein or starchy carbs is about the size of your palm (level, not piled high) Eat as much dark green veggies as you like. They add bulk and nutrients. .

4- Workout to burn more calories than you are eating. Be sure you are adding strength and cardio workouts 3-5 times per week. You can some of my quick workouts at my website for some ideas. Or call me for a free session to get you started.



Start today and let me know at the end of the week what you implemented and how good your results are.



Be strong and healthy



Coach Greg

tips to weight loss

I read these on yahoo and wanted to share them with you

Myth #1: Carbs are the Enemy

Experts suggest that carbohydrates play a star role in keep you energized and your organs functioning properly. The carb bad rap should rest squarely on the shoulders of "white carbs" like white bread, white rice, and sugar. These refined carbs, dietitians suggest, are more likely to pack on the pounds. Stick with whole grains like whole wheat pasta and brown rice for a healthier diet.

Myth #2: Never Eat After 8PM

The habit of under-eating all day only to overdo it at dinner time is likely where this myth came from. Eating excess calories at any hour of the day will lead to weight gain. Just remember: It's not when you eat, it's what you eat.

Myth #3: It's Not a Workout Unless You Sweat

A cardio workout that gets you huffing and puffing is vital for a healthy ticker, but that's only half the picture. Low-impact workouts, like weight-lifting and yoga, might not leave you drenched in sweat, but they're equally important to keeping your muscles strong and your body burning calories all day long. Work cardio and resistance training into your exercise regimen and you'll be seeing the full picture of health.

Myth #4: Weight-Lifting Bulks You Up

Most women don't have the necessary testosterone levels to transform them into the spitting image of Conan the Barbarian-era Arnold Schwarzenegger. But if you integrate weight-lifting into your workouts and find you're getting a little too cut, switch to lighter weights and more reps.

Myth #5: Muscle Weighs More than Fat

Here's the deal: a pound of muscle and a pound of fat weight exactly the same amount. A pound! The difference between muscle and fat is an issue of density and volume. Muscle is denser than fat and takes up less space in your body which can give you a leaner look overall.

And get to boot camp :)

What is your Motivation to be fit and well?

What motivates You to be Fit?

Why do you want to be fit?

keeping up with your kids as they get older?

Participating in your families life rather than watching it from the sideline?

Being the best Mom, Dad, partner you can be?

You can achieve anything you choose.

Write a comment and Let me know what your motivation is.


You can achieve a very high level of fitness regardless of how much time you have in a day.

Small changes to your diet and quick 6-10 minute workouts will help get you there.

Start with the diet basics:

1-Eat 5-6 smaller meals/snacks per day

2-eat fresh, not processed foods

3- eat your last meal 2 hours before bed

4- This is a big one for most people, Add protein to every meal. Thats, fish chicken, cheese, almonds, tofu, or a protein shake.

Make these changes and see your results.

Keep me posted of your results.

Easy tastey Chicken Pizza

Eating healthy does NOT mean bland and boring food. They say the proof is in the pudding.

Well, I don't have a recipe for pudding today, but how about one for pizza?!
http://lefeverwellness.getprograde.com/healthy-chicken-pizza.html

This mouthwatering "Healthy Chicken Pizza" is just ONE of the 197 Healthy and Delicious Recipes my partners over at Prograde Nutrition have compiled.
http://lefeverwellness.getprograde.com/prograderecipebook.html

Who can use 197 Fat burning recipes??

This is EXACTLY why I love partnering with Prograde Nutrition. They want what's best for you. Unlike supplement companies that feed you blatant lies and exaggerations, these guys just tell you the truth.

They know that supplements have their place in health and fitness. But they also know - and preach - that eating whole foods is the center piece of your nutrition plan.

And to prove it they just came out with this awesome little ebook called "197 Healthy And Delicious Phat Burning Recipes" that will make your life a whole lot easier.

The best part? It's only $4.95 because they think - and so do I - that it's just too important for you not to get your hands on.

Look, I know most people think eating healthy means bland and boring meals. That is absolutely, positively FALSE.

Get a copy of Prograde's "197 Healthy And Delicious Phat Burning Recipes" and taste for yourself.

http://lefeverwellness.getprograde.com/prograderecipebook.html

Thank you Referral gift for you

Thank you so much for sharing your personal training and boot camp experiences and successes with your friends, family and neighbors.

My business depends on a great program, your results, and most importantly your recommendation to others.

Starting March 1st, for every person that you refer and enroll in boot camp or personal training, I am pleased to offer a thank you gift of either…

A one-on-one personal training session with me at your location of choice

Or,

Three boot camp classes at the location of your choice.

You can use the gift yourself or share the love and pass it to someone else to use.

Again thank you so much for choosing LeFever Wellness to be part of your life.

Coach Greg

www.lefeverwellness.com
949-294-1790

P.S. If your referral is unsure about our training program, send them to try one session FREE.

Dine out without regret - 7 tips on how

Dine Out Without Sabotaging Your Diet

We all work hard during the week to eat well and be healthy but what happens on the weekend? We’ve all said it and probably done it…”I’ll just eat what I want tonight, it’s my cheat night”

I agree that a cheat day is important in a good eating plan, however, don’t let that day ruin all your hard earned progress.

Going out to eat is a nice break in the week and should be an event that you enjoy, rather than one you get home from and feel miserable either physically, psychologically, or both.

All it takes to enjoy a meal out is a bit of planning and some awareness. Here are some tips to help you stay on track with your eating plan and still enjoy your night out.
1.Don’t go out feeling over hungry or “starving”. This could lead to overeating and over drinking.

2.Call or go online and review the restaurant menu. Look for healthy dishes, substitutions, and preparation choices.

3.Eat appetizers at home before you go out. Chose fruits, vegetables or some other low carb/low fat alternative. There are tons of great recipes. This will help avoid the craving for the high calorie high fat restaurant appetizers.

4.If you have to wait for a table, don’t wait at the bar. Order a drink and move to another area to socialize. This will also help decrease the possibility of over drinking and eating the dreaded “bar food”.

5.Ask for lower calorie healthy substitutions. Ask for steamed veggies or dressing on the side and avoid high calorie cream dressings. Ask for different sauces that have good flavor and lower fat.

6.Select meat and other dishes that are prepared by barbecue, broiled, roasted, and fresh. These methods help reduce the fat content

7.Avoid all fried foods. The fried foods are either high fat and calorie or higher fat and calorie. Either way, you work too hard to allow a fried dish to ruin your progress and possibly clog your arteries.

Most restaurants now have healthy items or are willing to substitute and prepare a dish to your request. Next time you go out, review this list to keep the tips fresh. Remember, you only get one body.

Lose 20 pounds in 3 Weeks?

I was doing some research on fat loss and came across this ad which many of you may have seen. Its for Wu-Yi Chinese Tea. The ad says Lose 20 pounds in 3 weeks! Amazing.

This sounds great! Like many other products out there, this is claiming to be the best one and they even have Oprah supporting their tea.

Here is the best part.... Every one of these fat loss products and testimonials has a small disclaimer which says....
Results will vary. ALL individuals used the product in combination with
DIET AND EXERCISE!

There is the key ingredient! Diet and Exercise. Lets face it, there is no magic pill or potion. It takes dedication to a healthy lifestyle to be well.

Even though you all know my opinion, I'm going to tell you anyway,
This tea will have some health benefits, (as do other supplements) but the true method to be at your healthiest and to lose fat is a balanced Diet and Exercise.

You most likely will not lose 20 pounds of FAT in 3 weeks. In fact, say good-bye to some quality calorie burning muscle if you lose weight that fast. Call me first!

If you have any questions about health products or supplements that you are interested in or currently use, please let me know and I will be happy to assist you in making the most informed choice to achieve your goals.

Have a healthy week

Coach Greg

P.S. Support each other and your families in making good food choices.

Lose 20 pounds in 3 weeks...what?

I was doing some research on fat loss and came across this ad which many of you may have seen. Its for Wu-Yi Chinese Tea. The ad says Lose 20 pounds in 3 weeks! Amazing.

This sounds great! Like many other products out there, this is claiming to be the best one and they even have Oprah supporting their tea.

Here is the best part.... Every one of these fat loss products and testimonials has a small disclaimer which says....
Results will vary. ALL individuals used the product in combination with
DIET AND EXERCISE!

There is the key ingredient! Diet and Exercise. Lets face it, there is no magic pill or potion. It takes dedication to a healthy lifestyle to be well.

Even though you all know my opinion, I'm going to tell you anyway,
This tea will have some health benefits, (as do other supplements) but the true method to be at your healthiest and to lose fat is a balanced Diet and Exercise.

You most likely will not lose 20 pounds of FAT in 3 weeks. In fact, say good-bye to some quality calorie burning muscle if you lose weight that fast. Call me first!

If you have any questions about health products or supplements that you are interested in or currently use, please let me know and I will be happy to assist you in making the most informed choice to achieve your goals.

Have a healthy week

Coach Greg

P.S. Support each other and your families in making good food choices.

A Special Valentine's Day Reminder

Well, the weekend is just about here - and so is Valentine's Day. Hopefully, your significant other is going to get you some nice flowers or a card and NOT a big ole box of chocolates.

I don't think you'll have a problem overeating either of the first two!

Ok, so bad jokes aside, just because it's a holiday filled with love and romance doesn't mean you necessarily get to go crazy. Well, not with your nutrition plan, anyway ;-)

If you get some Valentine's day chocolates...or you go out to a nice dinner and that dessert cart rolls around with your favorites...just remember your GOALS. You do have goals, right?

Anyway, I hope you have a great weekend, but before I let you go I had to remind you that TODAY is the last day of Prograde Nutrition's 14% off Prograde Lean sale. Yes, Lean is their amazing chocolate meal replacement shake.

And I've partnered with Prograde for a reason: their products kick butt!

All the details, including the coupon code to use at checkout, are right here: http://lefeverwellness.getprograde.com/specials

Happy Valentine's Day!

Yours in health,

Coach Greg
www.lefeverwellness.com

PS - Again, this special ends TONIGHT at 11:59pm EST, so get your orders in NOW before you forget http://lefeverwellness.getprograde.com/specials

Prograde Lean Valentines special

I'm going to make this very brief. My partners over at Prograde Nutrition - the ONLY supplement company I truly trust - are celebrating Valentine's Day a little early this year.

How?

Well, they are putting their out-of-this-world delicious chocolate Prograde Lean Meal Replacement shake on sale this week at 14% off!

That's some serious savings for you chocolate lovers looking for a thick, rich and simple way to fit in those nutritious meals you've been missing. The same skipped meals that have been turning your metabolism into a slow crawl.

All the details, including the coupon code to use at checkout, are right here: http://lefeverwellness.getprograde.com/specials

Happy Valentine's Day!

Yours in health,

Coach Greg

PS - Again, this special ends THIS Friday at 11:59pm EST, so get your orders in NOW before you forget http://lefeverwellness.getprograde.com/specials

PPS - The 14% savings is on their delicious Prograde Lean, but I encourage you to continue shopping on the Prograde site. They have AMAZING products.

Coach greg

Fit body Band program workout challenge

So you have no time to get to the gym?

So you skip workouts?

Not anymore.

Get in this quick, go anywhere, Fit Body Band Program workout.

Light your metabolism in only minutes and get on with your day.

Light it up.

Coach greg