Category Archives: Greco

Daily Protein

One trick I learned at Greco with respect to keeping my weight in check was eating more protein. Or taking it as a supplement to my diet. As a woman, I hardly ever eat enough. It took reprogramming my brain to figure that out. Protein has a thermogenic quality. It burns more calories with its nutritional breakdown in your stomach. And, it’s used to build you, so best to eat higher quality protein.

If you can add just a few ounces of some kind of protein at every meal – cheese, cottage cheese, eggs, salmon, tuna, chicken, etc., and cut back a bit on the wheat or high sugar carbs, you’ll notice a difference. Especially at breakfast. I started back to taking a high quality protein shake (Greco brand) in the morning, and I no longer have the cravings that I had just a few weeks ago. It’s an organic whey protein from… New Zealand… But you can find high quality ones that are cheaper. Watch for filler ingredients and high carb counts. You want your protein to yield as much per scoop as possible to get the full benefit. Not all protein supplements are created equal.

The guys at FitShop or Popeyes are on hand to help you out.


Does Greco Lean & Fit Work…

…I think I may have written about this before, but it’s certainly the number one thing that random people come to my main blog to find out.

Take a look at the photos and the interview on the before and after page if you’re in doubt.

NEWSFLASH: Of course Greco works.  No, wait.  Let me rephrase that.


I had an excellent trainer named Brad Johnston.  Don’t get me wrong.  If you’re fortunate enough to have this guy on your side, he drives a hard bargain, and is pretty stubborn for getting results.  Can’t say enough good things about him.  He gave me the tools to change my life.  How many times does a stranger come along and give you something of value like that?  Not often, I assure you.  Doesn’t matter if they’re getting paid to do it or not.  You take what they’re giving you, and you say, “Thank you!”.

I’ve been on hiatus from the gym for over a year…  Can you imagine what I look like now?  Okay, so I’m not as slender, or toned, but I still fit all my clothes I wore a year ago.  All of them.


Well, I not only worked my ass off at Greco, I learned how my body works.  How to eat.  How to get along without Brad.

I haven’t seen Brad, professionally or personally, in a year.  I never needed him to hold my hand, or pretend that I was doing better than I was.  I didn’t want him to do that anyway.  That’s not what I was paying him for.

It’s knowing how to get by when other people can’t be there for you.  That’s the difference.

That’s how Greco Lean & Fit works.

10 years out…

I’ve been going through some of my old things in the past few days… I keep an awful lot of stuff but I manage to give or also throw away as many things. My intention for this next month or so is to shed even more stuff, become lighter on my journey so I can be even more free than I already am.

One of the things that I found was an old picture taken of me during my time on the Board of Governors for my College…

All I could say was … WOW. I look like shit. Severely overweight, tired, and really burnt out. Seriously… I look about 50 and I was only about 28. That was an eye opener. I don’t even know who she is.

How did I let myself get there? By not being happy.

I’m really a different person now… Literally and figuratively. Sometimes it’s great to keep reminders of the past and make a vow to never go back from where you came.

I will never look like that again. Thank fuck.

Greco 2.0

So, I started back at Greco to establish a routine again.  I was so far off the track, I was lost in the deep woods.  I just couldn’t figure out how to get back into the swing of things.

That being said, the first night was brutal.  I didn’t realize how much cardio I’d lost.

Tonight was better – the body is starting to remember the pace and the routine.

It’s invigorating.  I’ve said before that I love the gym, and people think I’m probably crazy.  It wakes me up and slows me down.  I have to pace myself.

But…  I have noticed a change in how much tension I no longer have.  I have to force tension.  That’s probably a good thing to be aware of.  Whereas before it was probably just the way I operated, now it has to be something that I can also let go of.

I’m up for the challenge…  Good times back at Greco ahead.  My goal is to get back to 2 days there, and 2 days with a more strength based program back at the YMCA.  Not only for health, but I want to look smoking hot dammit.  There, I’m vain.  It’s alright.  I’m okay with that.  🙂

And…  I know it’s going to get easier.  The beauty of having gone through all of this before is that I know it works.  Follow, work it, and your results are the reward.

I was also toying with the idea of tracking my programming and weight loss, which I really didn’t do last time until after the fact.  If you’re reading this, and you would like to see my meal plan and tracking system in action…  Let me know and I can do that.

Thanks for reading by the way…  whoever is.  I appreciate it.

Does Greco Lean & Fit Work

I take a look through my reference search strings to find out how people find my blog from Google. Today I see “does Greco lean and fit work”.

I laughed. Like it’s that easy. Sure it works.

Greco doesn’t work if you’re fucking lazy, resist doing the work, drink your three glasses of wine with dinner, and don’t show up for training.

You have to decide which outcome you want.

It’s not up to Greco Lean & Fit. It’s up to you.

Trust me. And if you think it may not work, check out my before and after photos. I was lazy once too.

5 Year Reflection… Fitness and Film

Five years ago today on Canada Day (sometimes the memory isn’t as sharp as it once was), I was eating my last plate of Nachos and drinking my last Guinness, the lasts of which were for a long time. I had signed up for Greco Lean & Fit starting on July 2nd, 2007. I was 220lbs, and with no real end target in sight, I knew that I had health issues and that I had to make a commitment to myself to lose weight and get into shape.

At the time, I really had no idea what I was getting in to. And now, I can’t imagine not having done it. It changed who I was, and it has ultimately led to me being where I am today.

Five years out, I say with some sadness too, that I haven’t really with a full heart been to the gym for a better part of a full year. I left Greco in the Fall of 2010 for the Merivale YMCA and had some other things happen last year that required me to focus my priorities in a slightly different direction. I still watched what I ate and drank, and despite some best efforts, I can probably count on one hand (okay, maybe one hand and a few fingers) how many times I’ve been for a full workout since October 2011.

I don’t feel nearly as physically strong as I did, and now that’s even more painful that the weight gain. I like feeling strong, and more so, I like looking strong. I’m up a little from my target weight too – maybe 7 -10 lbs – mostly because I don’t have the lean muscle to burn the calories anymore… such is life. But, I can feel it. It’s not pleasant. I don’t like it. And my sleeping and eating have been off for so long… I know I can get them back in line, it will just take an even stronger resolve on my part.

I also had a back injury in January. That slowed me somewhat. Things seem to be okay now, but every once in a while, it will tweak.

So, five years out – I need to refocus on myself again. Eating properly, sleeping properly, gyming properly. Less outside distractions. It’s funny, because when I still had my TV I had a routine, which gym was a part of… Distractions and routines are funny things.

Last July I was likely in the best shape of my life, and I’m bound to get back there again with a little hard work… which I have proven to myself I can already do. Shouldn’t be a huge stretch. But, it will take some determination to get back into the swing again. Every year means the metabolism slows a little bit.

On another front, five years out too, I had been dabbling with screenwriting… Now, it’s actually about doing the work, and I’m loving it! Over the past year, I have had the fortunate opportunity to work on a whole slew of cool movie and TV projects, with some background acting in there too, along with Intern and Production Assistant work, screenwriting and Directing!

Projects I’ve worked on this past year:

Mary Mae

Grilled Cheese Trilogy

The Dart League Diaries

Full Stop


The Walking Dead Tales

Micheal: Tuesdays & Thursdays

Penthouse North

Left Behind


She Bleeds On Your Grave

Blood Mist

— and reading and providing comments on all kinds of cool scripts. I’m a very lucky person.

I’d like to say thanks to the film folks for reappearing in my life, or coming in brand new, and making it so great! You know who you are, and honestly, if I started to list everyone, I’d likely forget someone….

Here’s to the next 5 years… and what they might bring.

There are no magic bullshit bullets in life… NONE

I don’t often talk about weight loss or food planning unless someone asks me or someone is being misinformed. It’s a very personal thing, for everyone. Those who know me well know that I used to weigh 220lbs, not that long ago really — just under 5 years ago — You can see the pictures. And, I was miserable because of it. I had a whole host of things wrong with me like high blood pressure, arthritis, strange pains, and I was probably close to being pre-Diabetic. That’s what this whole damn blog was about.

Food isn’t scary. Carbs, protein and fat aren’t scary. Food is just those ingredients smashed together into funny shapes. Those ingredients ultimately become you. Think about it like that. Pay attention to what you want to become.

If you are thinking about food, and losing weight… I beg of you. Do your homework, but please don’t be afraid of REAL food. The body is very adaptable. Remember, you gained the weight somehow… There are NO MAGIC BULLETS.

Any “system” that proclaims to change your life… is complete and total BULLSHIT, unless it involves exercise and proper nutrition. Even having gastric bypass. You still need to be cognizant of the food that travels over your lips. I can’t stress that enough. Rapid weight loss is rarely sustainable. For anyone, under any circumstance. The entire $6B dollar diet industry depends on duping you to make a buck… and I call bullshit.

Your body likes to stay in “stasis”. It doesn’t like to be disturbed and it will do everything and anything it has to, including cannibalizing your tissue, to keep alive. It’s also really efficient at storing extra calories for a rainy day or under periods of high stress. Look it up.

I don’t proclaim to have all the answers, I’m not an expert, and I don’t think what I did — the combination of Greco Lean&Fit, food planning and weight training — is the golden ticket for everyone either… It worked for me — I was at the right place in my life to make it happen. And, by God, I wanted it to happen.

It helped that I had an awesome trainer at Greco to help me out. But, Brad didn’t do the work for me. I achieved results, others who followed a similar plan, did not. My results were all me. You always know that you should be eating better, but until it’s on a sheet in front of you, it’s all hocus-pocus. “Yeah, yeah,” I said, “I eat fine.” Like hell I did. He knew I wasn’t telling the whole story.

I am encouraged though when my niece tells me that she got a very similar nutrition plan, just a few weeks ago, from a professional. Someone who does know. I attribute it to the fact that my plan made sense. It has to make sense, folks. If you could drink a powder every morning and call it a day for your nutrition, does that make fucking sense to you? C’mon!

I am at a point now, having really been away from the gym for close to 6 months, that I haven’t gained any significant amount of weight. At the most 10 lbs, and I’m currently sitting at 165.2 lbs. And, I still keep check periodically.

I am not afraid of the scale. It’s a guage as to where I’m at. I don’t get attached to what it tells me.

But, I also can’t eat the quantities I did when I was working out 3-4 times a week either. That’s simple math. I know how my body responds and when I need more or less of something. That’s it. That’s how it works for me now. If I have pizza, then, maybe I can’t eat a bagel. If I have a bowl of ice cream, then I don’t have a beer. And, any of my friends will tell you that I eat fairly normally.

Food isn’t scary. There are however a whole host of diet and weight loss products out there, that cost real money, that people buy into, that are scary. Why? Because can you honestly say that you are realistically going to take this product for the rest of your life? You might as well not shell out the money for the product and get the meds the doctor is going to give you. Same fucking difference. What’s the point in fooling yourself any longer?

I’ll end my rant now… but lastly…

Three things: Don’t be afraid of food, don’t buy into a system and do the work. You’ll be so much better off.