YES tank top, halter top, tube top weather is coming…are you ready?!? Schedule today a FREE personal training/nutrition consultation to help set your fitness goals for Spring!! FREE body composition testing to help with your starting goals!! FREE equipment orientation to answer any questions you have.
Stop by the front desk for more details!
The other day I was walking around the grocery store and was just shocked how strategically the store was layout. It seems that the average small town grocery store is a thing of the past and are now being replaced with huge super centers. I am now able to do my dry cleaning, banking, drink coffee, eat Mc Donalds, change my oil and even cut my hair all in a grocery store! Well here is the secret…the longer they can keep you in the store the more products you will purchase. With this in mind, I have come up with 10 grocery shopping tips to help us stay on track to reaching your goals.
- Never shop hungry! Have you ever noticed that food that normally is not appealing all of sudden sounds really good? You will be tempted to purchase junk food and what I call “mindless food“. These include chips, crackers, candy bars, and other little snack grabbers. So avoid this at all costs!
- Shop on the outside isles. Over 80% of the foods that you want to eat are on the outside isles of the store. Foods like mixed green salad, lean meats, dairy products, vegetables, and fruits are always located on the outside isles.
- Shop from a grocery list. Use the 30 Day Shredded Diet grocery list. Stick to your list. Over 40 percent of supermarket purchases are made on impulse thinking. Stick to your guns!
- Stay away from the inside isles. Here is a true fact. Grocery stores regulate the heat on the outside isles. They purposely heat in the inside isles more to keep you there longer. The outside is always colder. The inside isles have all of the junk food. Be careful!
- Check out temptations! With children I notice this a ton! As we are stuck in line surrounded by candy bars, lolly pops, beef jerky, energy drinks, magazine tabloids, and other “mindless” foods the temptations rise tremendously! Be careful.
- Choose foods wisely. One rule I live by is that I always choose foods with one ingredient or no label. If you cannot pronounce the ingredients on the package then avoid it. Probably not good for you!
- Hurry Up! Have you ever noticed the music in stores? Supermarkets play down-tempo music to make you move slower and enjoy your shopping experience. Marketing to get you to stay longer!
- Be careful in the cereal isle. Companies pay big money for their prime spots on the shelves. Have you ever noticed that all of the Disney characters are strategically placed at childrens height? They are marketing to your children. Sneaky, huh? Yes the healthy cereals are up high or way low. The fruit snacks are right at eye sight level for children to see also.
- Why is the dairy case clear in the back? Well this is strategically done as well. Normally we are tempted to buy more as we walk to the back of the store. Normally you will leave with more than just milk.
- Online grocery shopping. Have you ever tried to shop with 3 small children screaming and wanting everything in the store? Well it is not pleasant!! My wife found the online grocery shopping experience to be very convenient. A current study showed that people purchased 28% less calorie dense foods when shopping online. Give it a try!
Bonus Tip:) Avoid all of the free samples that the nice little vendor is offering!!
Good Life Fitness now offers sports specific youth training for individual or small group with numbers not exceeding 7. Schedule today your FREE fitness consultation today.
Youth Sports Training Program
Each child, or group, will have a specific training program specific to their needs as athletes. We will do fitness testing during the first session measuring strength and speed, and then periodically throughout their training program to monitor progress. This program will contain strength, endurance, agility, plyometric and speed training specific to each athlete and sport. Our goal is to use this more individualized training to instill proper technique and enhance skill level in the athlete, so they can carry this on to their sport.
AGILITY TRAINING: Agility training as an athlete is very important. From youth athletics all the way up to professional, it is very important. For example, some benefits:
- Aids in injury prevention
- Improve multi-planar coordination
- Increase heart rate and blood flow
- Increase mind-body connection
STRENGTH TRAINING: Strength training is important for all athletes, not only for power lifters, or football players. For example, some benefits:
- Increase bone density
- Increase calories burned while resting
- Increase muscle tone
- Increase explosiveness
SPEED TRAINING: Speed training is not only for sprinters. All athletes that are involved in sports with quick bursts of running or moving can benefit from speed training. For example, some benefits:
- Increase calorie burn
- Improve your VO2 max, or your body’s ability to use oxygen
- Increase your body’s ability to oxidize fat
- Trim time off of your running/sprinting times
PLYOMETRIC TRAINING: The goal of plyometric training is to train for maximum force production in the smallest period of time, so reps are kept low and the intensity and effort is high. All athletes can use plyometric training to improve all parts of their game. For example, some benefits:
- Increase explosiveness
- Increase strength and efficiency of fast twitch muscle fibers
- Improve maximal strength performance
- Increase stamina
- Increase speed and power
In 2017 You Will Look And Feel Your BEST!!! In 2016 Good Life Fitness Was Picked In The TOP 50 BEST Gyms In America AND #1 Gym In Nebraska By Men’s Health Magazine!! Good Life Fitness Also Won BEST “Place To Feel A Burn” And #1 Gym In Customer Service In Lincoln!!!
We Pride On Being A Locally Owned/Operated Business And PRIDE On Customer Service!!
NOW With Our 2nd Location OPEN On 84th Highway 2…Come Check Out Good Life Fitness For A FREE Week With NO High Pressure Sales, NO 1,2, OR 3 Year Contracts, And NO Rate Increase Once You Join!!!
We Are Dedicated To Your Fitness Success In 2017!!!!!!!!
Starting January 1st!!!!!!!!!!!!!!
We Are Dedicated To Helping You Look And Feel Your BEST In 2017
Check Out The NEW 30 Minute Classes Over Your Lunch Time PLUS 6:30p.m. Group Fitness At Good Life Fitness Southeast On 84th Highway 2!!!!!!
Good Life Fitness Southeast is now offering 56 Group Fitness Classes each week (starting January 1)!
Our NEW :30 Minute classes are a condensed version of your GLF favorites! I like to just call them…fast & hard!
At Good Life Fitness/N-10sive Boot Camps we are dedicated to motivate and educate our clients by improving the quality of their life. Let our certified personal trainers and fat loss specialist custom design your fitness plan specific to your goals!! To maximize your results let one our fat loss specialists custom design your nutrition program with our award winning Shred Nutrition Program. The key to long term health and fitness is to focus on ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME. We help individuals perform at their best, regardless of age or fitness level. We do not implement one standard fitness program for all our clients.
With today’s busy lifestyle we realize the need for convenience and bringing fitness right to you. We offer many different types of customized packages to fit your individual needs. If it is a change in your fitness routine or daily accountability, we can provide that extra motivation. Check out our 30 minute metabolic personal training for busy people!
Jill Shemek- Client Of Bryant Travis
NOW Offering TEAM Training UP To 10 People
Our Trainers Specialties Include:
- Senior Resistance Training
- Injury Prevention
- HIIT Interval Training
- Pre/Post New Mom Training
- Company Wellness
- Core Training
- Post Rehabilitation Training
- Sports Specific Youth Training
YES everyone is going back to school really soon!! Summer can be really brutal on your nutrition and staying motivated to exercise when it is super hot!! Many hit vacations and experiment with all the hot vacation restaurants and thirst quenching “mountain water” ( Busch Light, Coors Light and YES the ultra light stuff:) Before you know it “skinny jean’s will be here:)
Check out OUR huge back to school specials!! All memberships do include FREE tanning, FREE child care, FULL cardio/weight room, HUGE women’s ONLY fitness room, lockers/showers/sauna’s and MOST important NO contracts or 1 or 2 year contracts.
Several different “Gold” memberships available:
- Gym Only
- Gym Plus Group Fitness
- Fitness Boot Camp ( Includes Full Customized Nutrition//Meal Design)
- Full Access To Good Life Fitness ( 3rd Van Dorn) and Good Life Fitness ( 84th Highway 2)
This is How I Control those Crazy Cravings!
—- In today’s blog I answer a question about how to control those crazy cravings that often show up at night, and I share one of my personal keys to eating healthy. If you have a question that you’d like me to answer in a future blog, send it in by leaving me a comment. I hope you’re enjoying a healthy day! (Please tell me you’ve already got in your workout for the day or you’re planning to do it later. =) ~Bill—-
Question: Bill, I need help with my eating habits. I’ve been unable to overcome cravings for junk food at night. Each day I promise myself I’m not going to binge or overeat. But I end up blowing it on most days which is so frustrating. How can I get away from my cravings for high-sugar and high-fat foods?
Answer: This is a question which deserves a complete answer, so here it is…
First of all, it’s important to remember, especially during the first month of making a change, that our bodies crave what they’re used to, not necessarily what they need. And this is how eating patterns work. Very often, these patterns go back years, even decades; they are well engrained within our “neural network” (brain circuitry), and it does take some time before we can re-wire the system.
“Our bodies crave what they’re used to, not necessarily what they need.”
Re-aligning our biological or neural pathways is one of the most powerful things people experience when they go through the transformation process. And it happens, of course, whether you know about it or not. I believe that being consciously aware of the process can be an advantage, especially in terms of “relapse prevention.” In this context, I’ll say relapse is completely falling back into old and unhealthy eating habits.
Think of it this way – the old circuitry in our brains is like a dry river bed. It’s always there, and as long as you’re consciously diverting the energy flow in a new direction, it’ll remain inactive. However, if we drift back into our old style of thinking, coping and behaving, slowly but surely, it’ll eventually get to a point where it’s like a damn bursts and the energy of those past patterns and it’s like water gushing through the river bed again. When this happens, the pull of those cravings and thoughts may even be stronger than they were before. Anyone who’s yo-yo dieted, losing weight for a few months, only to fall back into unhealthy eating habits, and subsequently gaining all the weight back and more, has first-hand experience of this.
The good news is, there’s a solution and a sustainable one at that. A big part of it is being informed and armed with knowledge; you’re working on that right now by reading this blog. Another aspect of the solution is to complete the ‘Healthy Spaces Makeover’ I talked about in my blog a few days ago. And now, I want to tell you about something else that helps me control my cravings and it doesn’t have to do with any diet; it’s all about how intense workouts can help transform the brain and calm those crazy cravings.
“The more intensely I exercise, the more I feel like eating right.
The more I eat right, the more I feel like exercising intensely.”
When I work with people who are seemingly stuck in any unhealthy pattern, one of my first recommendations is to get moving with high-intensity interval training. An example of this type of exercise would be climbing up a steep trail for 1 minute, then walking down, then climbing back up, walking down, then climbing again, completing about 5 intervals. The 20-Minute Aerobic Solution which I featured years ago in Body-for-LIFE is another highly effective interval training method. And my new 5-25 workouts (where I teach both intense interval aerobics and intense interval weight lifting) featured in my blog last week are based on the latest, greatest exercise research findings. (5-25 workouts are absolutely more effective for me, in terms of mind and body benefits, than any other exercise method I’ve ever tried!)
Intense, interval training has been scientifically shown to double, even triple, the amount of fat the body burns, compared to longer duration (an hour or more) of moderate intensity exercise. It does this by boosting mitochondria size and number within cells and that can dramatically increase the oxidation and metabolism of stored bodyfat for many hours after your workout is over. That means the “calories burned” reading on exercise equipment is very under reported. What we really want is to burn more fat calories all day not just while we are doing our workout.
Another one of the powerful benefits of intense interval training is that is releases healthy amounts of neurotransmitters called catecholamines (dopamine, epinephrine, norepinephrine), which satisfy the primary reward centers of the brain, boost energy and further accelerate fat loss. These reward centers all too often become chemically depleted by our modern way of life (inactivity, high stress levels, all work no play lifestyles). When neurotransmitter levels burn out, it can make us vulnerable to bad habits like binge eating.
More good news: Intense training also increases endorphin and serotonin levels (which make the brain happy); so much so, that over a period of a few months, it is more effective in treating depression than the most widely prescribed (212 million prescriptions written last year) anti-depressant drugs. And what do you know, the intense exercise no side effects which can’t be said for the prescription drugs.
“It is what you do most of the time, not some of the time, that shapes us.”
Moderate exercise like a good steady three-mile walk doesn’t completely produce this profound cascade of feel-good neurotransmitters — it doesn’t produce the level of new energy and healing like the high intensity work does. I can tell you from direct experience that the days I get in 25 minutes of intense training are by far and away my most productive, energetic days. They’re also the days when I just naturally, without much effort, feed my body the right way. After my workout, there’s nothing I crave more than a protein and vitamin-rich nutrition shake. And 2-3 hours after that, I’m craving a healthy meal, not junk food. And that’s a good sign. In fact, my intense interval workouts put me in a completely different state of mind. On the days when I don’t workout intensely, well… it requires much more conscious effort to eat healthy and stay on top of my game and in line with my plan.
All that being said, sometimes even I give in and overeat at dinner or late at night. Remember this: It’s all about progress not perfection! Don’t be too hard on yourself if you slip now and then. It is what you do most of the time, not some of the time, that shapes us when it comes to nutrition and eating right.
So here’s my recommendation: If you want to flip the switch from an unhealthy to a healthy appetite and enjoy all the benefits which come with that, be sure to incorporate high-intensity interval training into your body and life transformation work. It will help you break free from old patterns and crazy cravings. It will also help you create new ones. And that, in turn, will help you enjoy improved results that you can sustain for a long, long time.
SELFISH VS. SELF-RESPONSIBILITY
Oftentimes people mistakenly believe that by accepting responsibility to take care of their own health and happiness, they’re somehow being selfish. And no mature, conscious person wants to be “selfish.” This is yet another obstacle we need to overcome in order to reclaim sovereignty in our own lives. The fact is, we are being self-responsible when we prioritize, each day, doing what we need to in order to recover and renew our physical, mental and emotional well-being. That means we must choose to make time for exercise, eating healthy meals, rest, recovery and sleep.
We also must choose to create at least some quiet time for self-reflection and to clear and calm the mind. We must also choose to make time for doing things which we enjoy and that bring us happiness. These can be very simple things, for example: taking an evening walk at sunset; listening to your favorite music; getting out to enjoy your favorite hobby on a weekend. Although this all sounds simple, if we perceive them as being selfish, we’ll resist and put them off.
If you are a caretaker by nature, as I am, it is important to remember that we can’t give what we don’t have–and when we are low on energy and strength, it’s time to make renewing and re-energizing our selves a top priority! Make YOUR health a priority and I promise, you will find you have more to give others who need your help.