Good Life Fitness Hosts U.S. Army Training

Good Life Fitness recently hosted a TEAM training with the U.S. Army for Lincoln Pius X football team!! This event was a HUGE success and we wish you luck this upcoming football season!!! To schedule your own TEAM training contact Steve@goodlifefit.com

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Which Path Will You Follow?

Just think about it…are you doing the right exercise combinations or the right nutrition program to give you your fitness success? Thinking back to my earliest exposure to fitness I knew only one way workout? I guess it was the right way or I wouldn’t be where I am today? But what if there was a better way? What if there was another approach that I missed that could have given me even better results? I am inspired to find the answers to help our growing obesity epidemic…what combinations or approach will solve this?

I had the pleasure to meet one of the smartest trainers ever:) Brian Bailey is a unique individual who is constantly testing the current research to see if there is a better way to get results. I remember having a conversation with Brian about what type of program was the best fat burning program to maximize results in a short amount of time. Brian’s reply was ” what do you think”? Well as the conversation went on I went ahead as a young trainer spilling out all of these facts about this and that and how this was what I thought really worked…blah blah blah:). I think Brian could tell I was all fired up and eager to go with my new found knowledge but Brian replied by saying ” why don’t you try doing the opposite of what you read”? Well I was shocked!!! If the text books say this then this must be the only way…right…wrong? Who makes the almighty blue print of fitness? Brian had me think ”outside the box”. Brian constantly reminded me that there might be a better way and to keep an open mind when it comes to fitness. Brian stated that” fitness research is like the weather in Nebraska…constantly changing”! With new research contradiction…which way is the best?

I truly believe that in fitness, you constantly need to be looking for combinations that produce results. Try it and if does not work then make a note of this and move on.

Here are some random thoughts to think about when evaluating your program.

Why do we keep trying the same program layout and the end results are still not there? Have you ever wondered for as long as I can remember why we do weight training first for roughly 30 minutes followed by a cardiovascular exercise for 30-45 minutes? Why is this the norm in commercial gyms?
Why do we always train the core at the end of the workout when we are already tired..why not first?
Why is the heart rate our #1 indicator of our intensity? How about physical exertion or RPE scale?
Why do we train the largest muscle groups first then following the smaller accessory groups?
Why do we rest 48 hours in between exercing the same muscle groups? Gymnasts or Easter Bloc countries do not follow these physiology rules?
Who sets the standard for how much protein is needed to maximize lean muscle synthesis?
Why do we eat our fruit at end of the meal? Why not first?

The conversation from Brian Bailey educated me on there is not one cookie cutter program for everyone! Each and everyone of you are unique and your program in design should have this ideology! Make educated guesses…avoid fitness gimicks or quick fixes. I truly believe that hard work and consistent dedication is the true prescription for fitness success. Avoid wasting your time in the gym with a program that does not intrigue you or produce personal satisfaction! Do you have luminosity from your end results?

The fitness professionals possess a true passion to help our members improve their physical well-being through proper nutrition and exercise. Regardless of age or fitness level we do not implement one standard program for our clients.

Be inspired by the will to experiment with your body and explore your endless potential to keep on the road to your fitness success! Do not become tunneled vision with your endeavor. Seek the assistance of a pill_sandwichcertified personal trainer to help guide you along to your fitness success.

Dedicated to your fitness success!

Good Life Fitness

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7 Tips To Help Fathers Look And Feel Your BEST!

With today’s busy lifestyles it is not uncommon for fathers to put their own health on the back burner to take care of their families:) I have 7 helpful tips to help fathers look and feel their best:) Please enjoy this special post that is dedicated to all of the wonderful fathers:)

1. Make Time For Yourself- It is the fatherly instinct to take care of your family first and then yourself last. I commonly find fathers putting their health and fitness on the back burners to provide the care for the family-this is a big NO NO. Your family depends on you being healthy and having all your cylinders firing efficiently. So make fitness a priority; IT IS NOT BEING SELFISH!

2. Sit Down And Eat- With our busy lifestyles I commonly find many fathers standing and eating. It is very important that you sit down and take time to eat a balanced meal. I think a great goals is for your meal to last 20 minutes!

3. Don’t Be The Human Garbage Disposal- Mindless eating is a huge killer when trying to get in tip top shape. Be very disciplined when preparing the meals. Many people snack while they are cooking or they eat their children’s left overs when cleaning up. Studies show mindless eating attibutes to 500-1000 extra calories therefore causing a large waist line.

4. Skipping Workouts- It is very important that you are dedicated to your weekly workouts. I recommend combining your cardiovascular and resistance training in one session. If you struggle with your children’s activities then try the morning or over your lunch hour workouts. Studies show a 90% success rate for morning fitness workouts to produce long term fitness consistency.

5. Mini Workouts- Something is better than nothing. Honestly if you are running short on time try doing mini workouts. Go for a interval run that involves sprint/jog intervals. Try incorporating big bodyweight movements like burpees or jump ropes for a 30/15 interval program. Do 30 seconds of intense work followed by 15 seconds of rest.

6. Don’t Skip Breakfast- The most important meal of the day is breakfast . Truthfully one method in the developing stages of a sumo wrestler is to have them skip breakfast. Skipping breakfast will slow the metabolism down.

7. Kick The Diet Soda Habit- Kicking this habit will put you one step closer to dominating the soda and beer gut:)

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Good Life Fitness TEAMS Up With Arbor Day Foundation!!!

Not ALL Good Life Fitness members personal achievements are weight loss and body fat related. I LOVE this story from GLF member, Cindy Allgood.

Cindy was a smoker for 32 years. Last August Cindy’s company, Arbor Day Foundation, teamed up with Good Life Fitness for a 100 Day Challenge to improve the health, wellness, fitness levels, energy and camaraderie of their employees. Cindy took the Challenge, and besides workouts and nutrition changes, also gave up smoking!

Cindy could feel the lingering effects of her smoking during her Boot Camp classes. However, just recently she hit a NEW milestone! In fact, it was National Running Day when Cindy went zipping past me and yelled, “I did it! I just ran to the cage and back without stopping for the FIRST time ever!”

From a smoker, to a runner! Cindy Allgood is what GLF is all about! GREAT job on your continued fitness milestones!

Real results.
One meal. One workout. One day at a time!

cindy

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Good Life Fitness 6 Week “Shred” Transformation Challenge Champions

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What Is Your Student Athlete Doing This Summer?

Summer is the TIME to work on your game and improve your conditioning!! Check out this article by Thomas Viglianco of Viglianco Hoops. Visit Thomas on Facebook, Twitter or at www.vigliancohoops.com

In 2015, the months of May and June are EXTREMELY important for a high school basketball player looking to make a name regionally, nationally or ADD to his/her resume amongst scouts and college coaches nationwide! Recently I tweeted that “The JUMP you make from April to July can shape your entire future!” I have always known this to be true since my early high school days, but after talking with many D1/D2 coaches over the past several weeks it’s apparent the stakes are even higher in the present day of NCAA basketball. The LIVE periods where Division 1 coaches specifically (and all other levels D2, D3, NAIA, JUCO) can watch you play are limited and the amount of camps/AAU tournaments going on during those LIVE April/July periods are abundant. Coaching staffs are spread thin around the country and can’t be everywhere. There are also multiple divisions/brackets at these AAU tournaments across the country, so it’s hard to be showcased or be in the TOP bracket where D1/D2 coaches will usually flock to. At the end of the day, windows of opportunity can be large, non existent or somewhere in between. It’s up to YOU to realize what window you have and prepare accordingly!

The 2 months between April and July LIVE periods have to be a time for self reflection, self discipline and sweat! First, you need to make sure your GRADES are closing out strong in the classroom & you are staying on track for that 3.0 or higher for the year. As I’ve written about many times in articles on Vigliancohoops.com, grades are the #1 or #2 thing a coach asks me about when recruiting a player! If you SLACK in the classroom you eliminate 50%-100% of college offers (depending on how good of a basketball player you are.) This is NOT a joke! Get your grades in check and finish the school year on a high note!

Self reflection is about swallowing your pride, being honest with yourself and realizing what you have to work on in the 2 months prior to July. Ask your coach, trainer, or college coach that is interested in you, what you need to improve to be more marketable. Obviously not everyone has your best interest at heart or knows the game well, so ask someone you TRUST for real constructive criticism.

Self discipline is about spending quality time in the gym! Working on your weaknesses, honing your skills, and going game speed is key over May and June. You have spent an entire high school season and the April month for AAU basketball in a TEAM type setting. The months of May and June are crucial for your individual growth!

Do whatever it takes to improve YOUR game:

Watch film from your April AAU season and find things to work on.
Go to random gyms and play against people that can ball, but don’t know you.
Get in the weight room to add strength and eat properly! You can’t go into the GRIND of July on a 2 month diet of Doritos, Coke and fast-food!
Get help from someone you trust and who knows the game. There are many frauds and liars in the basketball world!
Try and get honest feedback of what areas you need to improve on and ATTACK those weaknesses!
Put up thousands of shots a week! Make sure you are working game speed or situational shooting!
Get up early and go to bed at a reasonable time. It’s 2 months of your life that could change your future! Getting up early to train can be a great regiment to start! Get to bed early, because your day has been that demanding and rewarding!
Take advantage of AAU practices and high school practices. I would go out looking to dominate every chance I got!
Make more time for “ME” and less time for “THEM”. Remember, this life isn’t for everyone. TRUE friends will understand your time commitment and sacrifice for YOUR goals!

SWEAT!! Get your butt in the gym and get in shape! If you walk into your first NCAA certified tournament in July out of shape YOU are the only one to blame. Seeing players out of shape in July makes me sick. How do you think college coaches feel? They’ll spot out an out of shape player in a second and classify you as LAZY!

I truly want the kids in Nebraska to accomplish their basketball goals. I only speak the truth and can’t stress how hard a D1 scholarship (or other scholarships being D2, NAIA, JUCO) is to come by. I know everyone wants or thinks they’ll play college basketball, but the numbers DON’T LIE. Statistics show that only 1%-3% of kids in the entire country will get a D1 scholarship each year. Reality is a tough pill to swallow, but the sooner you realize HOW HARD THIS PATH truly is, hopefully you won’t take any more time for granted and increase your percentages!

THE 2 MONTH CLOCK HAS STARTED!! GET SERIOUS ABOUT YOUR FUTURE!!

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Nebraska Army National Guard 100 Day Challenge

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#1 Gym In Nebraska Voted By Men’s Fitness Magazine!!!

We are SUPER excited to announce Men’s Fitness magazine has voted Good Life Fitness as the #1 gym in Nebraska and the TOP 50 gyms in America!! As a local owned business this is HUGE as we pride on customer service and working with other local businesses!!! We are HONORED to assist so many people on their fitness journey and no job is more rewarding!!!!!! We would like to thank our members and the city of Lincoln and surrounding communities for their ongoing support!! Last but least we would like to thank our staff who is the #1 in the UNIVERSE for their dedication to assist everyone with ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME!!!

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Common Questions About Boot Camp

Yes the name boot camp is scary! Keep reading below as I answer some common questions about our N-10sive Boot Camps!

Why you should do an N-10sive Boot Camp?

The N-10sive Boot Camp will provide you with best results period! The benefits that you will receive from are camps are backed up by a 100% money back GUARANTEE within the first 10 days! N-10sive Fitness Systems has designed the best boot camp with the highest qualified instructors who combine 35 years teaching experience! The boot camp workout will give you the most diversified workout involving weightlifting, gymnastics, plyometrics, short distance running, long distance running, yoga, and core work! There is no other workout that gives you the benefits of these methods in 1 hour! You will be balanced in all types of fitness!

Do I have to bring my own dumbbells and fitness equipment?

At N-10sive Boot Camps we provide every piece of equipment that you will need. Just bring your hard hat and lunch pale and get ready to work on your body!!

Are your boot camps 100% outside?

No we are a inside/outside boot camp that never cancels do to weather. If it is raining, snowing, or 90+ degrees we do not go outside?

Does your indoor camps have air conditioning?

Yes we are a full fitness facility equipped with lockers/showers, FREE child care, and a HUGE cardio/weight room.

What kind of results can I expect from boot camp?

Results vary from person to person. A large part of making those remarkable results is from making wise nutrition choices and being consistent attending boot camp. With multiple certified nutritionists on staff we are here you assist you along the way. You can expect a decrease of 3-5% in body fat, an increase in strength and endurance, and a decrease of 2-4 inches around that stubborn midsection!

I am worried that I am too out of shape.

This is understandable but all fitness levels are welcome. If you are a beginner or a veteran exerciser you will be challenged to your fitness level. No one is ever left behind! Our goal is to push you out of your comfort zone but also keeping mind your fitness level. During the class I have the repetitions divided from Level 1 up to Level 3 so everybody is being pushed to their fitness level to achieve results.

I like to exercise alone.

How long has your body been in a rut? Do you challenge yourself or skip workouts on low motivation days? Do you stop short when you feel fatigued? Our mind is the weakest muscle. You will be pushed safely to your fitness level. The boot camp builds accountability and group support which provides long lasting results.

What if I have bad knees and can not squat or run?

The squat is the most common movement we do in life. When it comes to injuries there are modifications to all exercises. Each exercise is shown with modifications for those that have joint issues. Personally rupturing 7 quadricep tendons I have a tender heart for the knees, so don’t let this scare you from enjoying exercise.

I am worried about becoming big and bulky from weight training.

In my 20+years of experience, I have never witnessed this common myth. The boot camp involves body weight exercises, light dumbbells, resistance bands, and body bars which gives you the full spectrum of training methods. Your boot camp class is constantly changing which prevents boredom and lack of results. We incorporate yoga, weightlifting, gymnastic movements, distance running, sprints, power walking, and core exercises.

What if I am not a runner, do I still have to run?

In boot camp we do run. If you are not a runner we encourage short interval running or a change of cadence in your walking. If you are a sprinter then the change up to running 1-2 miles is good, or if you are a distance runner the short sprint intervals will improve your distance running ability.

I am not able to afford the boot camp?

Actually the boot camp is the most affordable method of training. With a small group setting you are receiving the individual attention from a highly qualified trainer at the fraction of the cost of private personal training. With your boot camp you will receive unlimited support! We are here for you! You can choose from unlimited to 2x per week. The other great benefit of joining our N-10sive Fitness systems is the addition of our N-10sive KBX and N-10sive Fusion. You will have enough variety to keep the results coming! Our boot camps are taught 6x per week with the addition of 5x week of our N-10sive Fitness System! Normally a private personal training session would cost you anywhere from $50-$70, and with 3+ sessions a week for 4 weeks, your monthly bill would be from $600-$1,100 plus an additional gym membership!

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