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Women & Weightlifting – Why It’s Important

Ladies, don’t be scared of weightlifing.

Anyone in great shape lifts weights, both men and women. Creating lean muscle mass dramatically raises your metabolic rate. When you diet with less lean body mass, your internal furnace burns slowly, this your metabolism burns slowly resulting in slow, or no, weight loss. A little bit of weightlifting goes a long way, even with women.

OC Trainer Mexican Stewed Chicken Chile

OC Trainer Mexican Stewed Chicken Chile
(we do this in a crockpot, but you can do it on the stove or oven as well.. just simmer at the lowest setting possible)


Into the crockpot, put:

  • 2 medium onions roughly chopped
  • 2 red bell pepper roughly chopped
  • 4 garlic cloves finely chopped
  • 4 Tbl ground chile powder (make sure its fresh!)
  • 2 tsp ground cumin
  • (optional) 1/8 – 1/4 ground red pepper if you like it hotter

Layer in 8 whole, skinless and boneless chicken breasts.

Add 1 24oz jar of your favorite salsa (I think the Safeway Select Chipotle – makes it really smokey, spicy and good –  or Safeway Select Fire Roasted are the best). Dont be tempted to add water if it looks dry; it will all melt together when it cooks. Gently stir all ingredients together to coat chicken.

Cover crockpot, cook on high 6 hours, then let it sit until you are ready; Your chicken breasts will gently start to fall apart.. thats the whole idea.. its like shredded chicken with a great chile flavor.

We love this served over a portion of Trader Joe’s Rice Medley, doused with Cholula hot sauce and a sprinkle of low fat mexican cheese… finish with a squeeze of fresh lime juice and you have a totally healthy, quick meal.

Why OC Trainer’s small-group training is great

We LOVE small group training… and we guarantee you will too.

We, and our clients, LOVE group training… it keeps training affordable, which allows the consistency needed to achieve a great physique. There is great synergy, energy and motivation in our small (3-6 people) groups… you’ll also make new friends who will become a vital part of your support system and, well, have a LOT more fun.

Greg’s #1 fitness quick tip

Here is the NUMBER ONE quick tip for saying in shape, and maintaining abs and a great physique year round.

It’s all about meal prep.. pre cooking days worth of food will make all the difference. When you can simply open your refrigerator, pop a great slow cooked chicken breast into the microwave, you have fast food thats actually good for you.

French Cafe Chicken Haricot Vert

This is our (very healthy yet super flavorful) take on classic French Chicken in Mustard Sauce. Our recipe packs a huge flavor punch with plenty of fresh herbs: garlic, rosemary and fresh flat leaf parsley. We keep the mustard but substitute concentrated chicken stock and a bit of water for the heavy cream and butter. The result: we kick the flavors into high gear, and drop the fat and calories dramatically for a modern approach to this classic bistro dish.


Pre chop everything when doing a quick sauté.. it makes assembly and cooking quick and fast; Fresh herbs are a must in this recipe; it wont work with dry herbs. Use your favorite Dijon style mustard… ideally a whole grain one. Feel free to add in or substitute different vegetables per your likes and dislikes… All OCTrainer recipes are more technique and base, than literal recipe.. mix in ‘free’ foods like vegetables and fresh herbs to your taste.


Serves 2

14 oz boneless skinless chicken breast, diced into 1/2” cubes
1/2 medium yellow onion, cut into large dice
2 cups (or more if you like) green beans (frozen or fresh)
2 cloves garlic, roughly chopped
1 1/2 tbl. chopped fresh rosemary
2 tbl. spicy brown or dijon mustard
1 package Swanson Chicken Flavor Boost (concentrated chicken stock)
1/4 cup water
3 tbl. chopped flat leaf parsley (much more flavorful than curly parsley)
Fresh ground pepper to taste


Weigh and slice boneless, skinless chicken breast into medium chunks, and set aside.

Chop onion, garlic, rosemary and parsley, and set aside.

Place green beans, fresh or frozen, in a large skillet; add 1/4 of water, a dash of salt (to keep the beans bright green), and cover, heat on high until 2/3rd done (test with fork). Drain, and set aside

In same skillet over medium high heat, spray pan with non stick canola oil spray, add onions and chicken. Sauté 5-6 min until cooked through, and the chicken starts to turn golden brown and the onions turn translucent. Add in garlic and rosemary. Sauté another 2 minutes or so (no longer or the garlic will burn). Add in dijon mustard, 1 package Swanson Chicken Flavor Boost, green beans and water. stir as sauce thickens and coats everything for 1-2 minutes. Remove from heat and add chopped parsley.

Serve over rice (we like 3-4 oz of Trader Joes Rice Medley per serving – comes frozen, in the purple box)

Dr. Saddik and ART/Chiropractic with Greg

Greg & Dr. Saddik show how amazing and painless Chiropractic and Active Release Treatment are for performance and health.

Dr. John Saddik gives a great presentation on how Active Release Treatment and Chiropractic form a critical part of any athletes (or just everyday peoples) regime, and treats Greg through a whole session

Greg, and several of his clients, have had amazing results with ART and Chiropractic care with Dr. John Saddik, so we thought it time to video a therapy session; Dr. Saddik is very articulate and knowledgeable and shares some really useful information. It’s a long video, but we really hope to show how effective this is, as well as how painless – many people are just a bit afraid of this for no reason at all!

Visit Dr. John Saddik at

Dirty little trainer secret

Dirty little trainer secret: If your trainer is having you do a lot of cardio and keeping you in the gym for longer than an hour, he/she is not good at what they do. FACT!! Cardio is not good for weight loss, not nearly as effective as your diet. Doing lots of cardio leads to:

  • Slower metabolic rate
  • Decreased testosterone levels
  • Decreased insulin sensitivity


C.D.C. Statistics & Portion Control

The C.D.C. – The U.S. Centers for Disease Control obesity rates are shocking; portion size – especially when dining out – for women, are a huge part of getting, and staying fit.

The average woman is now 5′ 4″ 165lbs with a 37″ waist, while the average man is now 5’9″ 105 lbs. with a 39″ waist. Women are gaining weight at a greater speed then men…. restaurant portions play a huge part in this epidemic. Greg shares some simple strategies to overcome the massive portions served in restaurants now.

Source: U.S. Centers for Disease Control