These are 7 of 29 people on planet earth who get to represent this shirt. Congrats to the first group to complete the 349 mile challenge!! As the song said this morning, “Aint nobody go hard as us!” Cheers to all of you!!
A HUGE Congratulations To All Of The 100 Day Competitors Of The Bryan Health Challenge!!!!
1st Place: Glenda Schnase- Dropped 17 lbs and over 5 inches from her naval!!
2nd Place: Sandy Kirchner- Dropped 15 lbs and dropped 3 inches from her naval!
3rd Place: Jamie Schafer- Dropped 11 lbs and dropped over 1.5 from her naval!
We Are HONORED To Assist Glenda, Sandy, and Jamie And The Employees Of Bryan Hospital On Their Fitness Journey At Good Life Fitness
Here are the Top 7 obstacles to overcome daily!
1. Hitting The Snooze Button– Yes the snooze button in the morning can be your big obstacle. By waking up 10 minutes early each day this can be the deciding factor to give you enough time to eat your balanced out breakfast! No more drive throughs or sugar packed breakfast bars.
2. Exercising In The Morning- Studies show a 90% success rate for people that exercise in the early morning before work. If life gets in the way then you must make it a priority no matter what to exercise first thing in the morning. The old saying ” Early bird gets the worm”:)
3. Pack Your Lunch– If you try to wing your lunch you will make bad choices that are not on your program. Co-workers and friends can easily influence you with your guard down. Take the extra time each night to prepare your lunch for the following day. Fail to plan to plan to fail:)
4. Starting A Fitness Program– Yes this is short term pain with long term gains. Everybody struggles in the beginning. Nobody is bullet proof from first time soreness. I truly believe this is mentally tough for exercisers trying to start up again with their fitness program. Nobody likes to be sore or struggling to breath. Our bodies are a creature of habit and will adjust within 2 weeks. Just get through the beginning stages:))
5. Switching Your Food Choices– Yes we love salt, sugar and fat! Yes the temptations are killers but are you willing to fight through the temptations to get where you want to be? Our bodies are constantly trying to reward and comfort. Set your mindset for cruise control and fight off the battles of temptations! Short term pain for long term gain!!
6. Cooking And Grocery Shopping– Yes cooking is a short term pain with long term gains. I know many claim they have limited culinary skills. Another short term pain is cleaning the kitchen and grocery shopping. To look and feel your best I can guarantee you that eating out for your meals will produce NO results of lean sculpted body. Take the extra time and experiment with herbs and spices. Also I highly recommend the cookbook Eating For Life and TasteofMai.blogspot.com for creative healthy recipes.
7. Fear- Yes FEAR is our #1 killer of long term gains in fitness! Many fear the fact of failure in fitness. It is much easier to use fear as an obstacle to keep you from reaching your potential. Many fear of looking out of place in the gym environment. I highly recommend the group setting of fitness boot camps, group x classes, and also seeking the guidance of a qualified personal trainer. REMEMBER everyone no matter how experienced they are in fitness has felt the fear of the new gym environment. This fear is a short term pain for long term gains.Share it!
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 frustration of unwanted ugly belly fat! Many people truly look to quick fix nutrition programs and fat burning supplements as the answer of the stubborn midsection! This blog was the #1 viewed blog of 2010 that I had posted so I wanted to share it again just in time for spring:))
Shredded, wash board, razor cuts…these are lifelong dreams of many fitness enthusiasts. I personally view a lean firm stomach as a testimonial of one’s dedication to their nutrition and training. I receive many emails a day from people seeking advice on training their stomach. Here is a list of the Top 7 questions about achieving those razor cut abs! Also a bonus question at the end:))
Question #1: Do we have an upper and lower abdomen? Answer: No. A lot times I think we feel that we have two separate sections of the abdominal. Our rectus abodominal muscle is actually all one main muscle. The reason we often see the upper abdominals contract and burn more is because of the muscle fibers in this region. The upper abdominal muscle fibers shorten more during abdominal movements but actually the whole abdomen does contract. Proper nutrition, cardiovascular training and your core program is important!
Question #2: Why can I not see my abs yet? I do a ton of abdominal crunches but I still can not see my abs! Answer: Remember you can not spot train. Basically what this means is that we can not burn fat out of certain regions of our body. Now i do believe that we should put extra focus on those stubborn areas to help them pick up the pace:) It is very important that we balance out our fitness instead of just trying to work on our problem spots. According to a study done at the University of Massachusetts. A group of men did the equivalent of 5,000 sit ups in 27 days and did not lose any body fat from their abdomen. The key is your cardiovascular, nutrition, and your training program.
Question #3: What is the best abdominal exercise? Answer: This is a tough question. My theory is that we must incorporate the posterior side of the body into the abdominal movement. So I personally believe the two best movements are the abdominal plank and the v-up crunch. Both of these movements incorporate the whole rectus abdominus and lower erectior spinae.
Question #4: Should I always train my abs at the end of the workout? Answer: Personally I am a fan of mixing abdominal movements in to the middle of the workout. Remember our body is a creature of habit. We are trying to break the principle of adaptation. So a good mixup is important. Try doing your stomach first. Be careful on leg day! If you fatigue your lower back before squats or deadlifts you must be cautious!
Question #5: Can I use weights on my ab exercises? Answer: Yes, I would try to master technique first before increasing the intensity with weights. The key is technique then intensity!
Question #6: How often can I train my abs? Answer: No research has shown that we can overtrain our stomach. Personally I train my stomach multiple times per day. The military and top athletes in the world train their abdomen daily!
Question #7: Does side bends with dumbbells reduce my love handles? Answer: Unfortunately this does not work. This movement actually works the lateral range of motion in your spine. The key to reducing these areas is proper diet and your cardiovascular program. Bonus Question: If you would change one thing in my diet what would you do? Wow: Tough question…honestly I say there are 3 main keys. Work on eliminating all simple sugars, meal spacing, and work on increasing your lean protein.
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.
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:
STRENGTH TRAINING: Strength training is important for all athletes, not only for power lifters, or football players. For example, some benefits:
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:
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:
Yes believe it or not but lack of movement is labeled as the “silent killer”. If you really look at your daily activity you might find a big majority is “sitting” .Yes we have become a screen viewing society and many just lack movement with a combination of poor nutrition is a DEADLY combo.
As you are aware, I’m sure, people who work in an office tend to sit down ALL DAY LONG, and even if they have worked out in the morning (like at your boot camp), they still might be very sedentary during the day. Here’s a typical example: Get up and go to Steve’s boot camp with your day starting at 4:30a.m.
If you look at your life schedule with children. It could be even more lack of activity. Driving children to their activities and sitting and watching activities..in general we have become even more inactive the more involved our children become. On the go makes us even more open to grabbing food on the go and foods with preservatives.
4:30a.m -5:00 – SIT in car on way to Good Life Fitness
5:00-6:00am — Boot Camp at Good Life Fitness
6:00-6:30am – SIT in car going home
6:30-7:30 – ready for work
7:30-8:00 – SIT to go to work
8:00-11:30 – SIT at work
11:30-12:30 – lunch (SIT most of it)
12:30-5:00 SIT at work
5:00-5:30 – SIT on the way home
5:30-bedtime – dinner, SIT to read/watch tv/help kids with homework, e.t.c.
That’s 11 hours of sitting, not including the sitting time after 5:30p.m. Lack of activity…YES belly fat and flat butt syndrome:) Amazing when you really break down your daily activity like above.
GOALS: Get up and move around through out the day. How about a ergonomic desk that allows you to stand? How about taking a walk or better yet go to the gym over your lunch hour? How about go for a run/walk when your children are at their practices? Your daily goal is 10,000 steps per day!!Share it!