Small sacrifices for fitness success! Short term pain for long term gain! In order to achieve what other’s haven’t you must be willing to make sacrifices that other won’t. Unfortunately in the beginning these are short term pain. Every successful fitness transformation requires short term painful sacrifices that really make the major difference in long term success. Here are the Top 5 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 at 5a.m- 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 truely 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!! Train smart and expect success!! Steve AuxierShare it!
So many people often ask "what should I do before I workout?". Well....check out the instructors at Good Life Fitness as they reveal their favorite PRE workout nutrition. If you have any questions please schedule today a FREE nutrition consultation.
- Greek yogurt or string cheese and fruit. – Christy Johnson
- My go-to is 1 slice whole wheat toast & 2 tbsp crunchy peanut butter-Lee Johnson
- Egg whites with 2 eggs. Topped with some salsa and avocado – Brittany Funk
- Just have protein powder in almond milk. – Leah Sveen
- Hard boiled egg, toast with peanut butter, protein bar, or a protein shake an hour before.- Megan Henderson
- Hour or so before is Greek Yogurt and an apple –Katelyn Stevens
- Protein energy balls or a hard boiled egg- Lexee Kuhlman
- Spoonful of peanut butter & half a banana or 2 eggs scrambled with cottage cheese. - Amanda Swyers
- 1 Scoop Of Vanilla Protein In 12oz Of Coffee- Steve Auxier
- 3 egg whites 1 yolk, 2 strips turkey bacon, old fashioned oatmeal, 1/2 tbsp all natural almond butter, blue berries- Ryan Wright
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DO YOU FEEL BLOATED? HOW TO AVOID EXCESSIVE WATER RETENTION
Do you commonly walk around feeling like a bloated Sponge Bob Square Pants? Have you noticed that you can bounce around 3-6 pounds per day? Are you dreading putting the bikini on or taking the shirt off at the pool this summer?!? Have you ever noticed one day you feel EXTRA lean and then some days you feel FLUFFY?!? This is very FRUSTRATING!! I highly recommend that you seek the assistance of our fat loss specialist at Good Life Fitness that will custom make your “Shred” nutrition program to help you look and feel your best for Spring:)) Here are some Summertime tips to help you better understand water retention and how to prevent it. Our body acts very much like Sponge Bob. If you consume small amounts of water, it is very similar to taking a few drops of water and pouring it on a sponge. What happens? That dehydrated sponge will hold onto that water therefore causing you to look and feel bloated especially in the midsection. Now if you take a fully saturated sponge and pour a gallon of water on it the sponge will absorb it and then overflow the remaining amount. The common thinking is to restrict your water to lose weight, but what happens is the body perceives it and the signal is transmitted saying that you better retain it not knowing when the next water is coming again. This is what makes us feel bloated! Many people commonly will take water pills, detox pills, or other natural herbs trying to alleviate this water retention. These supplements are only a QUICK FIX to a problem that can be cured with proper hydration, water intake, and most important nutrition consistency! When you are bloated you are actually dehydrated. When you have the urge to drink water this is a sign of the first stage of dehydration. Have you ever noticed that all body builders carry a milk jug of water around and they are lean, muscular, and full of energy. Over 70% of America’s population are walking around chronically dehydrated. How much water should I drink per day? I usually recommend first the following equation. Take your bodyweight/2.2. If you are doing that then your bodyweight x .66 = oz of water per day. Try adding lemon to your water. Common foods to avoid are dairy products ( cottage cheese), flour, excessive bread consumption, high amounts of cereals, frozen meals, lunch meat, salsa’s, spaghetti sauces, canned vegetables and soups, excessive caffeine, alcohol, fast food, chips, and pretzels. There are foods that have properties to help alleviate water retention. Try and incorporate white fish, spinach, and asparagus to help with excessive water retention!! Another important factor is to not eliminate carbohydrates from your diet…this will cause more problems down the road. GOOOOOOOOOOOOOOOO TEAM!!!Share it!
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!
Lindsay Goodenberger- Client Of Bryant Travis 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:
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This is How I Control those Crazy Cravings!
June 12, 2013 by Bill Phillips
—- 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.Share it!