Personal Trainer Columbus Ohio, Body by Greg, Personal Training | Page 3 of 6 | Burn Fat Not Time With Personal Trainer Greg Jasnikowski


Probiotics are microorganisms that live in our gut and are related either directly or indirectly to pretty much every function in our body… especially digestion.

But the idea that such tiny bacteria can influence how we feel, think and protect our health is pretty hard to comprehend.

Recently, our gut has been called our “second brain” because of how strongly it can impact our mood and wellbeing.

In fact, an imbalance in gut bacteria has been linked to depression, anxiety, and even certain mental illnesses.

Bacteria outnumber the cells in our bodies by 10 to 1… so it’s really important to keep a healthy balance between the good bacteria and the bad ones.

Probiotics (the good bacteria) have a TON of benefits including:

  • -Strengthening your immune system
  • -Improving your digestion and nutrient absorption
  • -Increasing your energy levels
  • -Improving your skin
  • -Maintaining an optimal metabolism and aiding in weight loss

If you’re not eating fermented food on a regular basis, then it’s important to supplement with a good quality probiotic.


Foods like: kefir, sauerkraut, kimchi, kombucha, yogurt, raw cheeses, and even apple cider vinegar pack a probiotic punch.

Helpful tips to prevent impulse eating…

It’s happened to all of us. You know the feeling - you are away from home running errands, or you are out late because you had to stay at work longer. And you realize that you are hungry. Not just a little hungry though. You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight.

Bottom line: you have to eat. Now!

As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through.

And just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain.

It is a tough situation, and like I said, we’ve all been there. Sometimes you really do have to eat ‘right now.’ But over time, these eating emergencies add up and significantly impact your health and fitness achievement.

Emergency Preparedness

The answer is to stop having eating emergencies, and I will show you how to do this. It does take some planning, but it isn’t as hard as you might think.

The first step is to make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time). When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog. This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.

Here are some ideas to help you get started.

· Unsalted nuts. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat)

· Raw Veggies. They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.

· Cheese. If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting. Remember: the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window. This is a mental exercise as well as physical!

· Nut butters. Cashew, almond, peanut...find your favorite. Almond butter is great on a banana; cashew butter is perfect on whole grain crackers. Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.

· Boiled eggs. Do you like cold, salted boiled eggs? They are a powerhouse of protein. Just be sure to get free range eggs.

· Sardines. Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well.

· Water. You have to drink water.

The second step seems obvious, but it has to happen if you are going to eliminate impulse eating: buy the food on your list. You have to get it in your house, so you have it when you need it.

The third step is to plan your food kit. This food has to travel with you, and you have to decide how you are going to transport it. The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined. Ideally you will leave yourself more than five minutes, but life happens.

Here are some tips to help you set up your food kit for ease and speed.

· Small cooler. Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it on the go.

· Plates, utensils, napkins. Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it. You will use this same bag every time you use your kit, so it becomes a habit. It can be a plastic bag, a cloth bag or a paper bag. It doesn’t matter. The point is that you can grab this bag on your way out the door and know that it has what you need in it.

· Small storage containers or plastic bags. You need individual containers to put your food in. Don’t take the whole package of cheese or the whole bag of chocolate chips, because you will end up eating too much. Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag. Toss some nuts in one container, some cut up fruit in another. Also, you don’t have to prepare everything in advance. In a pinch, you can eat a big bell pepper just like an apple! Just have a plan so you can get it fast when needed. Some things don’t have to be separately packaged, such as your nut butter. Just toss the whole jar in the cooler…if you can control yourself.

· A tote bag or duffle bag. This bag will be your “picnic basket,” so to speak. Stuff everything into it that does not go into the cooler.

· Water bottle. You need something to store a lot of water in.

Now do it

You’ve done the hard part. You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out.

All that is left is making it happen. You have to take the food with you when you leave the house. The first few times you do this, it will seem complicated and tedious. But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important. You will likely even find you grab the same foods nearly every time—it’s just easier. And it has to be easy, or you won’t do it.

The happy result is that when you are out and realize you are hungry, you will not have to eat food from a restaurant. You will have an assortment of health and energy promoting foods at your fingertips.

I don’t care about your results

Dear Body by Greg Clients,

I want to thank you for choosing me to be a part of your new Special Journey. As I always explain, the time we spend together is all part of a “process.” It is a process we’ll experience together.

Now, I want to say something very important to you. You may think this is cruel, insensitive, or at the very least, a bad business decision. I hope you’re sitting down because this may hurt. O.K. here goes:

“I Don’t Care About Your Results!”

There, I said it. It’s true. But, before you think I’m some sort of mean, evil, horrible person, let me tell you what I DO CARE ABOUT.

  • I care that you receive the education and tools you need to help you reach whatever goals you’ve set for yourself.
  • I care about your expectations. This will be a continual conversation. In my 20 years of helping people achieve their goals, almost 100% start out with unrealistic expectations. We shall embark on our Special Journey one step at a time with very real achievable goals that are specific to you.
  • I care about motivating you and helping you to make the right decisions about food, activity, lifestyle and how it all affects your body (and your mind, too!).
  • I care about your effort and participation. This Special Journey we are on together requires effort and participation from both of us — equally. If one of us fails the journey will end quickly. Think of a row boat with only one oar rowing!
  • I care about never letting you down in terms of validation, motivation, education and always being there if, and when, you need me. You already have my email address and cell phone number.  Here they are again (  (614-769-5542 ).
  • If your appointment is scheduled for 5:00 a.m., I want you to know that I’ll be in the Studio at 4:45 a.m. preparing for our time together.
  • I will email you at least 3 times a week with motivational and inspirational tips. This is not spam. You might think this is silly or even overkill. But it’s not. In my 20 years of experience this type of positive reinforcement is useful “mind programming” that will help us along our Special Journey together.
  • I will post tons of good, funny, useful, interesting and educational stuff on our “Client’s Only” Facebook Page to make sure you stay informed and motivated. I will send you an emergency text straight to your cell phone if for some reason we need to cancel morning session so you don’t waste your time.
  • I will always, ALWAYS tell you the truth. It’s NOT a “power play” or a way to “guilt trip” you into compliance. Telling the truth and being honest with each other is at the core of our relationship. And it works both ways. So, I expect you to tell me the truth, too.  Whether you ate cheesecake last night or you don’t like my new hair style!

At the end of our Special Journey together, the results will be whatever they are. The fact is, no two people get the exact same results. There are way too many variables to think of results as some sort of score card. So, why stress over it?

Here’s what’s most important.

At the end of this Special Journey you will have knowledge. You will have tools. You will have confidence. You will have absolutely everything you need should you decide to continue on your own.  Or, perhaps start a similar journey with someone special in your life….

My goal is to leave a strong, positive and lasting impact on you, that’s why I try to teach/coach every time we meet. I promise to give you my best. 

I am looking forward to our next training session.


Your Personal Trainer and Friend

11 Reasons Why You Should Consider Joining Body by Greg

11 reasons why residents of Greater Columbus are choosing this sleek 900 sq. foot studio to train and to direct their health and fitness goals.


Walk into Dominic’s Salon and Company on 1545 Bethel Rd. and go directly up the flight of stairs, which stands under the dazzling chandelier that greets you.  At the top, turn right and you will enter a medium-sized studio framed with tall windows and Marvel Superheroes.  A line of dumbbells and Kettlebells rests along one wall while a chin-up bar and a Smith Machine stand along another wall.  You may wonder what is so special about this place.  But clients at Body by Greg (BBG) explain why this is the place they choose to return to again and again for training and direction in their fitness and health goals.


Here’s what they are saying:


  1. You get healthier and better looking:
  • “I am healthier today than I was 10 years ago! I look and feel better than ever before!”Naveen Reddy
  • “I’m in better shape and eating healthier.”Angela Welch-Dally


  1. You get variety
  • “Every workout is different than the last.”Scott Cook
  • “You get a variety of workouts.”Gisela Chang


  1. You get support
  • “At BBG, you’re made to feel like family, not just people who work out together. We support each other.”Ashley Howard
  • “BBG is a family. We support each other through it all.”Jill Collins
  • “The environment in the classes is encouraging and comfortable. You feel like you want to be there.”Angela Lietzau-Lao


  1. You get accountability
  • “You get accountability from the BBG family who want to see you succeed.”Gisela Chang
  • “We support each other and hold each other accountable.”Ashley Howard
  • “Greg will never let you cheat, even in a group of 10 people.”Tanya Koganov


  1. You get a trainer who believes in you
  • “Greg doesn’t give up on you and he doesn’t allow you to give up.”Angela Welch-Dally
  • “Greg truly cares about you and your health and success.”Jill Collins
  • “Greg is an awesome trainer. Seriously the best. He is very passionate about what he does and he really wants every person to succeed.”Tanya Koganov


  1. You get a trainer who respects YOU
  • “He works just as hard with people who are overweight and out of shape as he does with athletes and bodybuilders.”Glenna Lee Annarino


  1. You get a trainer who expects the best from you:
  • “Greg understands you better than you understand yourself and pushes you through. He will never let you cheat. He will count and make you work and he will not proceed until you have done your absolutely best.”Tanya Koganov
  • “Greg doesn’t give up on you and he doesn’t allow you to give up.”Angela Welch-Dally
  • Gregpushes you to achieve a level of strength and fitness you didn’t realize you had in you”Gisela Chang


  1. You get a trainer who knows where he wants to take you
  • “Greg trains in a way that forces me to develop all aspects of my fitness, including strength, speed, balance, flexibility, endurance and even coordination.”Scott Cook
  • “The exercises are not randomly thrown together. They are thought out and intentional, with your warm-ups preparing your body for whatever impact may come.”Angela Lietzau-Lao


  1. You learn
  • “It’s not just a workout-BBG educates you on how to live healthier”Gisela Chang


  1. You get stronger
  • “It is the best feeling to see your progress over time, not just weight loss but to see how strong you are becoming.”Jill Collins
  • Gregpushes you to achieve a level of strength and fitness you didn’t realize you had in you.”Gisela Chang


  • “I lost over 30 lbs in 10 weeks.”Ashley Howard
  • “I have never seen results like I have while training with Greg.”Jill Collins
  • “It’s not much time put in for a great outcome.”Angela Lietzau-Lao


Are you looking to improve your health, lose weight and become a stronger person?  Look no further!  Come visit the studio, take the stairs on the right, which are under the glittering chandelier, and we’ll get you started on your own way up.


Lisa BBG



Win the Battle Against Fat Cells

As a fitness expert, you know I’ll never promise you a pill is going to be the answer to that “jiggle in your wiggle.” If you want six pack abs you’re going to have to work for them.

There is some very promising research out there in regards to a dietary supplement you’ve probably been hearing a lot about.

Yes, I’m talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How’s this for good news?!

*University of Georgia researchers have found something pretty amazing about  Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there’s no turning back. You’ve got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you…

But wait, there’s more!

Seriously, that’s not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don’t like Fish Oil pills because they cause you to burp like crazy. If you’ve ever taken them you know exactly what I mean. And they aren’t always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It’s been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven’t even mentioned all the amazing health benefits from this dietary supplement.

If you’re looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition’s EFA Icon. You can get it here:  Prograde Icon


PS – Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It’s definitely a supplement with powerful fat loss properties. Get it here


PPS – I am a Prograde Nutrition partner
* Journal of Nutrition, Vol. 136:2965-2969

** American Journal of Clinical Nutrition, Vol. 85:1267-1274