Good Life Fitness

How To Get Started On NEW Fitness Goals

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Okay you have just come off an emotional high!! Maybe you have come off a long season of running events or maybe you have completed several goal oriented events? On the flip side maybe you have failed to achieve that goal that you have worked your tail off for? What now? Do we dig hole and hide with a slight depression or do we start skipping workouts? NO…we get back on the horse and start riding again!! Maybe you are experiencing the “fitness blues”. No worries, you are not alone!! Many stuggle with this common problem and many fail to bounce back to get on the right path to fitness success!!
When you feel you have lost a battle, self-doubt is sure to follow. This is myself inspired talk on handling adversity.
First let me say, I don’t plan to lose and I don’t like to lose. Heck it is downright difficult to write about losing. But we’ve all experienced it. Losses tend to bring on questions and doubts: Should I modify my approach? Change my goals? How do I beat this frustration? How do I keep my focus and confidence in me? How do I respond to the comments of my well meaning colleagues? Whatever your answers and actions will make a huge change in how your future results turn out.
For me, it is important to accept that losing is not reflection of inability or lack of trying. However, the way I respond to adversity will reflect to those around me and the characteristics that define my spirit. Therefore, I will review my strategy. It helps to look inward as to why you need to keep trying. It’s not just about winning. Stay dedicated to your goals to keep the motivation positive.
Characterize who you are after a losing a challenge:
Looking forward not back: If you are hitting your work outs every day, continue to do so. Persevere, even if it feels like that effort isn’t meeting your expectations.
Self Control: One defeat does not define you. Review your actions and your attitude. Reach out for support from a friend, Good Life Fitness team or whoever can help keep your emotions intact.
Remain Positive: It is always easier to believe the negative about yourself but this is when you need to step it up and fight to maintain your balance of effort. Choose to use words and body language that express you have not lost desire to move forward. Continue to be enthusiastic and “bring it on” to your future workouts and the next challenge. Choose to be supportive and confident every time you open your mouth.
Be Accountable: Justify your effort and actions so that you will be able to make good decisions for yourself.
Listen and Learn: Have you heard the saying, “You can learn more from losing than winning”. Find that teacher, within you, that can objectively and constructively aid your learning for the next time.
At the end of any type of challenge the ultimate goal is to have fun and enjoy the experience. To finish a challenge is a WIN not a LOSS! Move forward with the attitude and strength, turn discouragement to encouragement there’s always a next time!

Author,
My Mirror

A big thank you to Gloria Brink!! You inspire me with your wisdom:))

4 Tips For Fitness Success

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Your fitness journey is a life long experience that will reward you with amazing benefits! If you follow these 4 tips I guarantee you long term fitness success!

Since 1999, over 10,000+ fitness and nutrition books have been published that proclaim the answer to our ever growing obesity epidemic! There are 3 common elements amongst all of these books! The elements are group accountability, control your environment, and always be prepared.

1. Group Accountability- Remember you are your maker. Every repetition, every workout, every meal, every decision that we make will take you closer to achieving long term longevity. To be successful you must form a team of advisors to help you. Choose experts to help you achieve this goal. Seek the guidance of a qualified fitness professional to design your fitness plan.

2. Control your enviroment- The 10th person theory is relevant in all aspects of life. Surround yourself with people that will provide encouragement and help you grow as a person. If you have 9 fitness minded people that have one common goal to live that healthy lifestyle there is a good chance you will be number 10! Try to control your living environment!! Your home is your safe zone from temptations but if you have tempting food in your cupboards you will give in at your weakest moments!! I like this phrase “If you are a recovering drug addict you do not keep drugs on your counter tops”. Eliminate all temptations:)

3. Be prepared- If we fail to plan then we plan to fail! Sometimes we are unable to control the curve ball that life throws us. Here are 2 important steps to become better prepared to achieve fitness success!

-Prepare and pack your meals the night before.

-Pack your workout bag and keep it in your car.
4. Avoid Negative Energy! During your fitness journey you will have friends and family that will sabotage you. Avoid and learn how to handle the following comments;)

1. “Go on, just have one”
2. “Your only young once”
3. “You’re obsessed, do you ever stop?”
4. “You need to get a life”
5. “That sounds a little extreme”

The most successful fitness people realize that striving for perfection will only end in failure. Take baby steps each day that will take you closer to your fitness goals!

Every day is a new day and each day starts by tying your shoes!!

Powerful Inteview With 12 Week Grand Champion Joey Mumaugh

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Are you ready to watch a powerful and inspirational interview?!?!? This two part series with 12 week grand champion Joey Mumaugh covers the struggles and the success of his fitness journey!! Please sit back and enjoy!!

The Key To Real Results For Real People

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Having the honor to witness so many people take ahold of their lives and really make dramatic improvements has been very rewarding! The key to really making a great transformation is accepting the responsibility and ownership of your health. When you truly decide that you are the ultimate factor in your happiness, your health, and the direction of your life, it is then and only then that you will harness the power to take control of your life!!

They Fail Before They Start- Why do people fail before they start on their fitness journey? I have experienced people who will come up with 50 reasons why they can’t reach their goal before they even start. They are starting with the wrong mindset! They use the common excuses such as no time, family comes first, no money, their job is too busy, class times do not work with their schedule, to tired, not a morning person, do not like to sweat, kids’ schedules, too expensive to eat healthy, spouse or significant other will not eat healthy! Well instead of thinking why you can’t succeed, what about thinking about how you will succeed or how you will use time management to succeed, use creative recipes to make healthy food, prepare food in advance, go to bed earlier, stop eating out to save money, or basically make your health a priority! Remember you are your maker and every waking moment’s purpose should be to improve yourself, both physically and mentally! It is sad to think people spend more money on the maintenance of their car than on improving their health!
Goals! Goals, goals, goals, goals, goals and more goals! Yes from the beginning of our lives, we have been taught about setting goals to achieve! I think alot of people have good intentions to succeed, but they just talk about them. In order to succeed you must write daily, weekly, monthly, 6 month, 1 year, and 5 year goals! You must write these goals down! I personally write my goals down on my desk to basically keep me striving both mentally and physically! My former training partner even put my #1 goal on my screen saver of my cell phone!!! Now talk about a reminder!!!! A goals that is not written down is just a DREAM!
Afraid Of False Starting! Fitness is very confusing! The fitness community has produced over 10,000 books that proclaim they have the answer to everyone’s problems! Now what about all the fad diets, fad supplements, fad fitness programs! WOW A TON OF CONFUSION!!! I believe that a mass majority of people have confused their bodies and their minds with clutter!! We have to sort through all of the spider webs and start on a proven path of fitness success!! THE ANSWER TO FITNESS IS TO FOLLOW A SOUND FITNESS AND NUTRITIONAL PLAN THAT WILL DELIVER RESULTS FOR REAL PEOPLE!! BELIEVE IN YOURSELF! HONOR YOUR BODY! YOU ARE YOUR MAKER! Every day is a new day! You owe it to yourself to take care of yourself for you and for your family! Your health should be a priority! Do not put it off till tomorrow. Strive for progress not perfection!!!!

Dedicated To Your Fitness Success!!
Steve

Amazing Legs In Only 15 Minutes

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Bring on the Daisy Duke short shorts. This 15 minute booty blasting workout will bring out those sexy curves from your butt right down to your calves.

Exercise #1: Forward lunges stepping forward: Hold additional dumbbells for extra intensity. Complete 15-20 per leg depending on your fitness level! Okay guys I know but this will work for us to:)

Short Burst#1: High knees in place for 30 seconds

Repeat this sequence 3x

Exercise #2: High bench step ups: Choose a box 12-24inches high. Hold additional dumbbells for extra intensity. Keep foot up on box until desired reps are completed. Complete 15-20 reps per leg depending on your fitness level.

Short Burst #2: Mountain Climbers: Complete 15-20 per leg. Really make long strides to maximize the butt, hamstrings, and hips!

Repeat this sequence 3x

Exercise #3: RDL’s: Using dumbbells ranging from 5-20# for extra intensity. Keep a tight flat back, look straight ahead, slight knee bend. Push hips back and lower the dumbbells to mid shin level. Really try to keep your weight on your heels of your foot. Squeeze the hamstrings and butt at the top. Complete 15-20 reps depending on your fitness level.

Short Burst#3: Burpees: Perform for 30 seconds: Start upright and lower yourself into kneeling position then push feet back into a pushup position. Then hop legs back into the kneeling position and thrust upwards with feet leaving the floor. The key is consistency of technique before intensity. KEEP ABS TIGHT AND HAVE SOFT KNEES WHEN LANDING:)

Complete 3x

Exercise #4: Dirty dogs: Have you ever watched a male dog pee on a fire hydrant:) Basically kneeling on the ground keep your knee angled and elevate your leg upwards. Go slow! Perform 15-20 repetitions per leg

Short Burst#4: Ice skaters: Perform for 30 seconds. The ice skater really targets the outer hips and thighs. This is a good plyometric movement. The best desription is leaping back and forth side to side. Keep on your toes!

Repeat 2x

Exercise #5: Wide stance squats: The squats with a wider than shoulder width stance, toes angled outwards with target inner thighs, glutes, hamstrings, and quadriceps. Perform 15-30 repetitions depending on your fitness level. Use additional weight with dumbbells, medicine balls, or barbell weight.

Short Burst# 5 Cheerleader jumps: This exercise is AWESOME! Place feet heel to toe formation. Squat down and jump upwards. Make sure to land with a soft knee. Perform for 30 seconds

Repeat 2x

Are We On Track To Achieving Your 2012 Fitness Goals?

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How is your year 2012 going? Like many we are all doing our best to push ourselves when we workout. I have been witnessing many in the gym with a new level of motivation to meet their 2012 goals. But that warm bed, on a winter morning, is a hard one to part with mentally and physically. Yesterday, we received tips on avoiding the food cravings….how about we determine the tips for MOTIVATING ourselves to Work Out and to overcome that craving to stay in bed or relax on the couch?
And just like food cravings the same applies to our workouts, “The magic number in fitness transformations is 12 weeks! If you can stay dedicated for this period of time you will notice remarkable changes. In the fitness world the statistic shows are 65% failure rate around 12 weeks. On a brighter note…remember nobody fails in fitness. You will work on your fitness EVERY single day of your life!”
The top ten motivators that have worked for me:
1. Set goals that will motivate YOU and write them down. Read it daily, these goals will be very powerful for you when you are working out and keep you moving forward.
2. Tell a friend and provide them with your written goals….what’s better than having more accountability.
3. Get a Workout Partner or find someone in the gym that pushes you to give it your best and makes you want more or will keep you coming.
4. Know any one that may think you can’t do it…..prove them wrong and enjoy the look you get as you progress. This could be a huge factor for you to not decide to miss workout.
5. Motivate yourself with the programs you like to do or that work best for you. We like the path of least resistance. If it isn’t something you like or challenging you will find a million reasons to do something else.
6. Think of your work outs as opportunities or as small tasks. It can be mentally easier to motivate yourself to commit for 30 or 60 minutes, one day, one week or one month.
7. Set a schedule that is convenient and works for you. Always have the attitude to not alter that schedule for something or someone, this is my time!
8. Think positive. You will have some challenging days and you may experience some awkward moves and discomfort. Focus on what you can do; it will improve because you desire to make it work for you. Workouts should make you happy!
9. The euphoria after an intense workout. At first you may feel dogged, maybe beaten but eventually it is the GREATEST feeling when you recognize that you put it all out there, you gave your best and that is the ultimate satisfaction! Enjoy this emotional high it is a motivational boost.
10. You want it, you need it and most of all you DESERVE to be healthier and fitter!!

16 Tips To Help Fight Off Food Cravings!

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Top 16 ways to fight off cravings! Understanding your cravings can be the key to your success. Have you ever craved a certain food that you have no reason why you want it? Or have you gone through periods where you will eat the same food every day? I can totally relate to this. There was a period where for some reason I wanted banana bread every day. I love banana bread but for some reason I wanted it every day? Why I do not know? Crazy huh?!? Understanding and determining what is a want or what is a need is the key to your success in fitness! Cravings can totally derail your progress and alot times we call this “falling off the wagon”. It is not uncommon for people to fight off cravings to succeed to their fitness goals, but when the goal are met…the cravings will overtake the person and they will “fall off the wagon”. The magic number in fitness transformations is 12 weeks! If you can stay dedicated for this period of time you will notice remarkable changes. In the fitness world the statistic shows are 65% failure rate around 12 weeks. On a brighter note…remember nobody fails in fitness. You will work on your fitness EVERY single day of your life! I wanted to share 16 key tips to fight off those cravings and to help you stay on track!

  1. Increase your water intake. Take your bodyweight x .66 for daily oz intake.
  2. Never skip meals. Skipped meals will increase your cravings for quick fix foods (processed carbs).
  3. Eat real food..avoid all liquid calories. More bang for your buck.
  4. Switch your dinner plate over to your salad plate. Sometimes our eyes are bigger than our stomach.
  5. Develop a circle of friends with the same fitness goals..more accountability.
  6. Increase your fiber intake. Daily goal is 35 grams of fiber per day.
  7. Eat slowly. Allow each main meal a 20 minute time span to complete. Chew slowly.
  8. Never skip breakfast. Choose a lean source of protein with a low glycemic carbohydrate ( 3 egg whites with a serving of Old Fashioned Oatmeal).
  9. Avoid diet soda’s. Carbonated beverages will leave you feeling bloated and empty feeling.
  10. Brush your teeth after each meal.
  11. Drink green tea throughout your day to help stabilize your blood sugar.
  12. Avoid habits that place you in bad situations. Watching T.V after supper. Become more active. Change your habits. No Facebook at 9p.m:)
  13. Increase your green vegetables with your main meals.
  14. Avoid stimulants and appetite suppresants. They only mask the problem without solving them.
  15. Be prepared with healthy low calorie snacks. Raw unsalted almonds are a great alternative.

From Beach Body P90X To N-10sive Boot Camps

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Background-Good Life Fitness has been a key element to my fitness transformation.  I’ve always been an active individual, playing sports in high school and college.  After organized sports ran its course I tried to occupy my free time by working out at the gym or doing P90X or Insanity workouts.  The gym allowed me to maintain my current fitness level but never really improve, I simply wasn’t dedicated enough to push myself when no one was looking.  P90X and Insanity are great workouts and I was able to see results but it became boring/dull doing the same workout over and over again.  I soon found myself not pushing myself, fast forwarding the workout, and finally skipping workouts all together.  I never really got completely out of shape all together but I definitely wasn’t pushing myself to improve my fitness level either.

Workouts-In late November I joined Good Life Fitness to participate in N10sive boot camps.  I was very skeptical at first thinking that the workouts would be a walk in the park.  WRONG.  It was one of the hardest workouts I have ever done.  In fact, a lot of days as I leave the gym I’m thinking to myself that was one of the hardest workouts I have ever done.  That is the great thing about this place.  Once you show up there is no stop button or slacking off or taking breaks.  I also find myself constantly sore which means these workouts are really doing their job.  I personally am very competitive by nature and love to set the pace in class if I can but not at the expense of sacrificing form.  When Steve talks about “how we can make the workouts harder” I personally think if you have to ask that question you’re not doing them right.  Every day is a challenge if you follow the instructions and push yourself.

Nutrition-Equally important as the intense workouts is your nutrition plan.  Good Life’s nutritionists designed a customized diet for me based on my activity level that included calorie intake per day, what to eat, when to eat, etc…I try and stick to that nutrition plan as close as I can during the week.  I certainly have my “cheat days” and have never said “no” to chips and salsa but by avoiding keeping those foods in the house I eat them less frequently.  Good Life has also provided us with some great recipes to mix up our meal plan instead of eating the same food every day.  I’ve been a big fan of the Myofusion protein that is sold at Good Life and just recently started taking the “Super Charge” pre workout drink that I feel has improved my energy and focus during workouts.  I also prefer to work out in the morning because when I do I feel that I have better self control when picking foods to snack on.  If I’ve just killed myself on a workout that morning I don’t want to go and offset it by eating something unhealthy.

Results- I’ve been a member six months now and my body weight has dropped from 177 lbs to 158 lbs.  My body fat % has dropped from 12.5% to 6.6% and I have no intentions of being satisfied.  These work outs are addicting, exciting, and always changing.  You can’t say the same with a DVD workout.  In addition to the results I’ve seen on the scale, the friendships I’ve developed over the past 6 months are equally as rewarding.

 

Does Cold Weather Cause Us To Store Body Fat?

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Brrrrrrrr….it is an icebox here. With cold weather in the forecast I wanted to share a common questions if cold weather makes us store body fat? Does the cold weather cause your body to store excess bodyfat? Suprisingly, people think the cold weather causes them to become fatter. Many people that I train that have lived in warmer enviroments mentioned a major difference in their bodies when they moved to Nebraska. I have three theories of why this happens. 1.Decrease in activity levels, 2. Increase of appetite, and 3. Seasonal Affective Disorder. People that live in the warmer clients have higher activity levels. People are wearing less clothes and they want to look good when they are in shorts and more skin exposing clothing. In the colder climates it is very easy to wear baggy clothes which can cause a lack of consistency in their fitness and nutrition routines. People in warmer environments have fresh vegetables and fruits more available. Personally in the winter months, my desire for fresh vegetables decreases drastically. Also my water intake decreases. Both of these things are key elements in fat loss. Typically, in Nebraska, we have a bulk and a cut part of the year. The winter time is a great time to add some extra mass and increase strength for men…but for women this can cause a yo yo effect causing excessive body fat storages in stubborn areas. Seasonal affective disorder (SAD) better known as the “winter blues,” and is a form of depression caused by the short days and long nights. Symptoms include depression, cravings for blanket type foods, decrease of energy, oversleeping, and a lack of motivation. In the fitness world, you can almost guarantee an increase of bodyweight/bodyfat during this season. Now does your metabolism slow down in the fall and winter months? Typically if you watch squirrels, bears or livestock you will notice an increase of appetite and a reduction of activity levels preparing for the harsh winters and body fat storages. But does this mean your metabolic level is slowing down? Studies show exposure to cold temperatures that we actually burn more calories. This is called shivering thermogenesis (heat production=calories burned). Now here is the flip side, and this explains alot of our weight gain in the colder months!!! If you use extra calories for shivering, you will compensate later for energy loss by INCREASING your appetite! So now we understand that the cold burns more calories, but we will eat more later to compensate…so I think we should exercise outside in the frigid temperatures..NOT! Studies show that cold induced vasoconstriction of peripheral adipose tissue may account, in part, for the decrease in lipid mobilization. So in conclusion, exercising outside will not speed up fat loss:) Pedometer research published in the journal Medicine and Science and Sports and Exercise uncovered a huge difference in the number of steps taken between the summer and winter months. 7616 steps per day in summer 6293 steps per day in fall 5304 steps per day in winter 5850 steps in spring Seasonal weight gain can be very small and really creep up on you. Many people hold onto the weight until the following year. Now fast forward 10 years and this is the common scenario of people that mention all of sudden they found themselves 15#-20# heavier just like that. Typically people in the age bracket of 40-45 mention this on fitness orientations. To summarize, we need to increase our activity during the colder months and really become in tune with your appetite. Do not let the creeping pounds jump on you…be careful!! Here are 5 tips to help you fight this creeping weight gain during the colder months!

1. Try Green Giant vegetable steamer to help with your vegetable intake.
2. Add lemon to your water to increase your water intake
3. Try low sodium chicken broth soups to help with fluid intake
4. Pack your gym bag and leave in your car. Do not go home after work before going the gym.
5. Join in group accountability fitness programs. ( Boot Camps, Group X classes) at Good Life Fitness/N-10sive Boot Camps
6. Form a support system. Join online fitness groups to help with your accountability!
7. Sign up for organized running clubs. (Ex). Many marathon groups are starting February 16th.
8. Hire a personal trainer. A personal trainer can offer expert advice to help you stay motivated.
9. Join your company’s wellness programs. Rewards are a motivator to your success!
10. Most important, choose fitness programs that give you the best bang for your time! N-10sive Boot Camps burns a minimal of 500-1,000 calories in only 1 hour!!!
sources: Tom Venuto, Burn the Fat Feed The Muscle Naval Medical Research