RESULTS Of The Good Life Fitness Honor The Fallen 5k Race

Thank You To Everyone Who Came And Supported This Great Event!! Thank You To All Of The Volunteers,CJ's Paint Ball, Dan Cummings Bombers Garage,Cam Webber From Cross Dillon Tire, Norland Pure Water, Lincoln Police Department, Michon Morrow And All The Good Life Fitness Staff! Big Thank You To Kandice Smith, Christy Johnson, Ryan Wright, Danniel McManaman, Aaron Grow, And Tyler Regier! RESULTS Of The Honor The Fallen 5K!!!! 1st Place: 0:26:21 Trisha Hudson  2nd Place: 0:26:34 Jessica Drager 3rd Place: 0:28:28 Sarah Hopkins
1st Place: 0:24:26. Brett Muhlbach  2nd Place: 0:24:36. Aj Mertens  3rd Place: 0:24:49. Danny Poethig
  Female Division:  Trisha Hudson 0:26:34 Jessica Drager  0:28:28 Sarah Hopkins 09:30:00 10 156 Female 2:28:42 1:59:50 0:28:52 Allison McNeal 11:15:00 4 62 Female 1:03:48 0:34:52 0:28:56 Sandy Wilkie 09:45:00 1 24 Female 0:29:05 0:00:00 0:29:05 Tanya Honerman 09:00:00 1 18 Female 0:29:29 0:00:00 0:29:29 Christine Moser 09:00:00 3 161 Female 0:48:13 0:17:51 0:30:22 Runner changed wave Candace Robertson 09:30:00 3 100 Female 0:49:25 0:17:51 0:31:34 Chelsea Merz 09:30:00 2 85 Female 0:38:10 0:05:59 0:32:11 Darlene Warner 09:15:00 4 128 Female 1:07:13 0:34:52 0:32:21 Lauren Dyer 09:45:00 2 82 Female 0:38:32 0:05:59 0:32:33 Kristin Reitz 09:15:00 4 140 Female 1:07:34 0:34:52 0:32:42 Kalynn Palmisano 09:45:00 3 97 Female 0:50:40 0:17:51 0:32:49 Amber Winter 09:30:00 2 81 Female 0:38:50 0:05:59 0:32:51 Susan Thayer 09:15:00 2 93 Female 0:38:59 0:05:59 0:33:00 Brittany Cambern 09:15:00 10 104 Female 2:33:17 1:59:50 0:33:27 Lacey Decker 11:15:00 3 25 Female 0:51:31 0:17:51 0:33:40 Sally Leifert 09:30:00 4 162 Female 1:08:40 0:34:52 0:33:48 Dawn Sherlock 09:45:00 7 53 Female 1:52:29 1:18:28 0:34:01 Jenny Glantz 10:30:00 5 41 Female 1:20:40 0:46:26 0:34:14 Maria Muhlbach 10:00:00 8 33 Female 2:14:51 1:40:36 0:34:15 Runner changed wave Caitlin Orth 10:45:00 1 56 Female 0:34:34 0:00:00 0:34:34 Samantha Bender 09:00:00 1 57 Female 0:34:34 0:00:00 0:34:34 Liz Douglas 09:00:00 8 38 Female 2:15:40 1:40:36 0:35:04 Runner changed wave Audrey Arbuckle 10:45:00 7 58 Female 1:53:55 1:18:28 0:35:27 Alayna Kechely 10:30:00 7 59 Female 1:54:08 1:18:28 0:35:40 Stephanie Janiak 10:30:00 1 26 Female 0:35:54 0:00:00 0:35:54 Candice Helem 09:00:00 2 91 Female 0:41:55 0:05:59 0:35:56 Tonya Blaser 09:15:00 1 174 Female 0:36:06 0:00:00 0:36:06 Kelly Allsman 09:00:00 2 74 Female 0:42:10 0:05:59 0:36:11 Brenda Hester 09:15:00 1 27 Female 0:36:21 0:00:00 0:36:21 Amber Shaw 09:00:00 2 90 Female 0:42:34 0:05:59 0:36:35 Ella Fundus 09:15:00 2 160 Female 0:42:34 0:05:59 0:36:35 Julia Haller 09:15:00 9 68 Female 2:24:06 1:47:23 0:36:43 Brittnay Pair 11:00:00 9 66 Female 2:24:09 1:47:23 0:36:46 Makenzie Brookhouser 11:00:00 5 40 Female 1:23:27 0:46:26 0:37:01 Kendra Gregg 10:00:00 7 48 Female 1:55:35 1:18:28 0:37:07 Nikki Loos 10:30:00 7 49 Female 1:55:35 1:18:28 0:37:07 Jessica Loos 10:30:00 4 115 Female 1:12:11 0:34:52 0:37:19 Sarah Dirkschneider 09:45:00 9 67 Female 2:24:53 1:47:23 0:37:30 Kylie Brookhouser 11:00:00 2 86 Female 0:43:39 0:05:59 0:37:40 Jillian Schernikau 09:15:00 4 163 Female 1:12:41 0:34:52 0:37:49 Kierra Sherlock 09:45:00 4 177 Female 1:14:01 0:34:52 0:39:09 Nora Gutierrez 09:45:00 2 75 Female 0:45:18 0:05:59 0:39:19 Cindy Shaw 09:15:00 1 10 Female 0:39:27 0:00:00 0:39:27 Michelle Jochum 09:00:00 2 83 Female 0:45:44 0:05:59 0:39:45 Leah Boruch 09:15:00 7 72 Female 1:58:26 1:18:28 0:39:58 Riley Ference 10:30:00 2 50 Female 0:46:21 0:05:59 0:40:22 Patty Henrichsen 09:15:00 4 150 Female 1:15:14 0:34:52 0:40:22 Stevie Danahy 09:45:00 4 183 Female 1:15:26 0:34:52 0:40:34 Ashley Poppema 9:45:00 5 181 Female 1:27:11 0:46:26 0:40:45 Sarah Abbott 10:00:00 2 51 Female 0:46:47 0:05:59 0:40:48 Claire Henrichsen 09:15:00 4 182 Female 1:15:43 0:34:52 0:40:51 Ashley May 9:45:00 4 126 Female 1:15:52 0:34:52 0:41:00 Shannon Winkler 09:45:00 4 127 Female 1:15:53 0:34:52 0:41:01 Becwar Lauren 09:45:00 3 60 Female 0:58:59 0:17:51 0:41:08 Stacey Pickering 09:30:00 5 186 Female 1:27:44 0:46:26 0:41:18 Olivia Haller 10:00:00 4 116 Female 1:16:14 0:34:52 0:41:22 Jennie Wood 09:45:00 4 114 Female 1:16:15 0:34:52 0:41:23 Shauna Beckman 09:45:00 4 113 Female 1:16:16 0:34:52 0:41:24 Rhiannon Armstrong 09:45:00 2 9 Female 0:48:23 0:05:59 0:42:24 Shelley Taylor 09:15:00 2 89 Female 0:48:28 0:05:59 0:42:29 Paige Buresh 09:15:00 2 88 Female 0:48:42 0:05:59 0:42:43 Sara Streedbeck 09:15:00 3 35 Female 1:00:35 0:17:51 0:42:44 Runner changed wave Christine Dunton 09:00:00 3 5 Female 1:00:38 0:17:51 0:42:47 Jenna Farritor 09:30:00 3 80 Female 1:01:16 0:17:51 0:43:25 Laura Weber 09:30:00 5 76 Female 1:30:42 0:46:26 0:44:16 Stephanie Strong 10:00:00 5 87 Female 1:30:42 0:46:26 0:44:16 Emily Albracht 10:00:00 3 119 Female 1:02:32 0:17:51 0:44:41 Abby Smith 09:30:00 3 120 Female 1:02:43 0:17:51 0:44:52 Abby McBride 09:30:00 5 185 Female 1:31:28 0:46:26 0:45:02 Sydney Auxier 10:00:00 3 102 Female 1:02:54 0:17:51 0:45:03 Hannah McMahon 09:30:00 5 142 Female 1:31:54 0:46:26 0:45:28 Celia Timms 10:00:00 5 143 Female 1:31:54 0:46:26 0:45:28 Megan Timms 10:00:00 5 145 Female 1:31:57 0:46:26 0:45:31 Tammy Timms 10:00:00 1 30 Female 0:49:08 0:00:00 0:49:08 Vicki Pursley 09:00:00 1 7 Female 0:49:48 0:00:00 0:49:48 Amy Strode 09:00:00 2 52 Female 0:55:52 0:05:59 0:49:53 Susan Pepino 09:15:00 2 54 Female 0:55:57 0:05:59 0:49:58 Sara Rankin 09:15:00 4 147 Female 1:27:32 0:34:52 0:52:40 Danika Leyden 09:45:00 4 148 Female 1:27:32 0:34:52 0:52:40 Deanna Leyden 09:45:00 7 139 Female 2:11:47 1:18:28 0:53:19 Runner changed wave Ava Blecha 10:30:00 7 138 Female 2:11:48 1:18:28 0:53:20 Lisa Blecha 10:30:00 5 130 Female 1:39:49 0:46:26 0:53:23 Michelle Michl 10:00:00 5 124 Female 1:40:25 0:46:26 0:53:59 Stacy Manson 10:00:00 4 133 Female 1:28:55 0:34:52 0:54:03 Katie Fallowfield 09:45:00 4 134 Female 1:28:55 0:34:52 0:54:03 Madison Schwerdtfeger 09:45:00 8 136 Female 2:45:45 1:40:36 1:05:09 Wrong Wave Kristin Polk 10:45:00 6 118 Female 2:21:11 1:04:26 Male: 5 42 Male 1:10:52 0:46:26 0:24:26 Brett Muhlbach 10:00:00 3 47 Male 0:42:27 0:17:51 0:24:36 Aj Mertens 09:30:00 2 155 Male 0:30:48 0:05:59 0:24:49 Danny Poethig 09:15:00 7 111 Male 1:43:29 1:18:28 0:25:01 Jason Drager 10:30:00 1 121 Male 0:25:10 0:00:00 0:25:10 Kenneth Knoop 09:00:00 3 108 Male 0:43:59 0:17:51 0:26:08 Connor Kayton 09:30:00 1 71 Male 0:26:22 0:00:00 0:26:22 Steve Lindgren 09:00:00 2 92 Male 0:32:22 0:05:59 0:26:23 Dustin Blaser 09:15:00 3 99 Male 0:44:19 0:17:51 0:26:28 Lane Merz 09:30:00 1 34 Male 0:26:50 0:00:00 0:26:50 Jeff Dunton 09:00:00 4 178 Male 1:01:51 0:34:52 0:26:59 Ro_ney Shaw 10:00:00 3 123 Male 0:45:21 0:17:51 0:27:30 Chuck Parker 09:30:00 5 43 Male 1:13:58 0:46:26 0:27:32 Brian Agnew 10:00:00 1 158 Male 0:28:27 0:00:00 0:28:27 Matt Mangels 09:00:00 7 96 Male 1:47:01 1:18:28 0:28:33 Riley Hamilton 10:30:00 9 149 Male 2:16:17 1:47:23 0:28:54 Barry Barnett 11:00:00 1 23 Male 0:29:07 0:00:00 0:29:07 Matt Honerman 09:00:00 1 157 Male 0:29:35 0:00:00 0:29:35 Bob Mangels 09:00:00 1 2 Male 0:29:38 0:00:00 0:29:38 Matthew Walsh 09:00:00 5 19 Male 1:16:11 0:46:26 0:29:45 Cameron Hruza 10:00:00 7 77 Male 1:48:23 1:18:28 0:29:55 Geoff Willmann 10:30:00 9 106 Male 2:17:39 1:47:23 0:30:16 runner changed wave Bradley Meysenburg 11:00:00 7 170 Male 1:49:18 1:18:28 0:30:50 Chris Vigil 10:30:00 1 31 Male 0:31:45 0:00:00 0:31:45 Jeff Pursley 09:00:00 1 159 Male 0:31:46 0:00:00 0:31:46 Jake Mangels 09:00:00 1 13 Male 0:32:12 0:00:00 0:32:12 Ben Jochum 09:00:00 4 129 Male 1:07:11 0:34:52 0:32:19 Tadd Delozier 09:45:00 1 154 Male 0:32:38 0:00:00 0:32:38 Nathan Jochum 09:00:00 5 17 Male 1:19:06 0:46:26 0:32:40 Todd Hruza 10:00:00 4 141 Male 1:07:34 0:34:52 0:32:42 Josh Fink 09:45:00 1 1 Male 0:32:44 0:00:00 0:32:44 John Walsh 09:00:00 6 151 Male 1:37:27 1:04:26 0:33:01 Shauni Hutchinson 10:15:00 4 132 Male 1:08:23 0:34:52 0:33:31 Jason Woodham 09:45:00 1 164 Male 0:33:52 0:00:00 0:33:52 David Arredondo 09:00:00 3 176 Male 0:51:50 0:17:51 0:33:59 Colby Shea 09:30:00 2 101 Male 0:39:58 0:05:59 0:33:59 runner changed wave Richard Depascale 09:15:00 8 32 Male 2:14:56 1:40:36 0:34:20 runner changed wave Shane Orth 10:45:00 2 95 Male 0:40:26 0:05:59 0:34:27 Stefenn Fiscus 09:15:00 7 137 Male 1:53:08 1:18:28 0:34:40 Thad Nelson 10:30:00 3 144 Male 0:52:36 0:17:51 0:34:45 runner changed wave Curtis Reha 10:00:00 2 94 Male 0:41:11 0:05:59 0:35:12 James Cambern 09:15:00 4 180 Male 1:10:19 0:34:52 0:35:27 Jigar Shah 9:45:00 3 109 Male 0:53:32 0:17:51 0:35:41 Jeff Nicklas 09:30:00 4 167 Male 1:10:48 0:34:52 0:35:56 Scott Kennec 09:45:00 9 65 Male 2:24:11 1:47:23 0:36:48 Tom Brookhouser 11:00:00 5 39 Male 1:23:17 0:46:26 0:36:51 Danny Schafer 10:00:00 4 135 Male 1:12:23 0:34:52 0:37:31 Corey Brown 09:45:00 7 73 Male 1:56:01 1:18:28 0:37:33 Patrick Ference 10:30:00 3 98 Male 0:55:44 0:17:51 0:37:53 Jake Parker 09:30:00 9 112 Male 2:25:18 1:47:23 0:37:55 Blake Pair 11:00:00 3 69 Male 0:56:01 0:17:51 0:38:10 Josh Miller 09:30:00 6 184 Male 1:45:08 1:04:26 0:40:42 Ron Jensen 10:15:00 10 107 Male 2:40:53 1:59:50 0:41:03 Eric Hochstein 11:15:00 3 61 Male 0:59:00 0:17:51 0:41:09 Al Pickering 09:30:00 2 8 Male 0:47:47 0:05:59 0:41:48 Monte Taylor 09:15:00 3 179 Male 1:00:32 0:17:51 0:42:41 Erick Martin 9:30:00 1 6 Male 0:43:54 0:00:00 0:43:54 Adam Strode 09:00:00 3 103 Male 1:02:57 0:17:51 0:45:06 Joey Battiato 09:30:00 1 46 Male 0:45:29 0:00:00 0:45:29 Garrett Gray 09:00:00 1 45 Male 0:45:30 0:00:00 0:45:30 Greg Gray 09:00:00 3 175 Male 1:09:22 0:17:51 0:51:31 Steve Bowles 9:15:00 4 146 Male 1:28:54 0:34:52 0:54:02 Xavier Schwerdtfeger 09:45:00 5 125 Male 1:41:48 0:46:26 0:55:22 Eliezer Fernandez 10:00:00 3 79 Male 1:13:27Share it! 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5th Annual Good Life Fitness Summer Memberships!!

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Good Life Fitness “HONOR The FALLEN” 5k Race!!!

Registration Is NOW Open!! A GREAT Way To Finish Up Your BIG 100 Day Challenge With A 5k At Good Life Fitness!!!
 
SUPER Excited! Mark Your Calendars May 19th At Good Life Fitness!! Good Life Fitness And Blue Blood Brewery Proudly Present "Honor The Fallen" 5K Obstacle Race!!!!!
 
Registration Is OPEN Now!!!
http://my2.raceresult.com/94606/
 
All Registrations Include
 
FREE Shirt
Free Meal/Beverage From Blue Blood!!!!!
http://my2.raceresult.com/94606/
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Good Life Fitness 10 Week Transformation Challenge

The 2018 Good Life Fitness 10 Week Transformation Challenge Is Getting Ready To Kick Off!!!   NEW Updates Will Be Following With Full Details!!   Get Ready To Look And Feel Your BEST This Summer!!  Share it! Facebooktwitter

Who Is Your Fitness Support System

Wow peer pressure and a bucket full of crabs!  Sounds interesting?  Peer pressure can be the #1 downfall to a person’s fitness success!  Approaching the holiday season you will be put in situations that will test your loyality to sticking with the PLAN!  With multiple holiday parties and tempting co-workers you will really have to stick to your guns!  Don’t cave in!  Be prepared ahead of time! In the fitness world and in life I like to visualize people as crabs.  Have you ever noticed a fisherman’s crab bucket has no lid on it?  Why?  Well when one crab tries to escape the other crabs will pull him down.  No crab ever escapes.  Dating back to the college days I lived with guys that were constantly trying to get me to fail on my diet.  Don’t get me wrong I ate my fair share of pizza and beer, but when I got serious I was 100% committed to the plan! Now while I was cooking up my chicken breast, brown rice, and broccolli, these guys were eating pizza!  They constantly ridiculed me trying to get me to fail.  Stick to your guns!  Remember “No Food Tastes As Good As The Feeling Of Having The Body Of Your Dreams”!  I love that line from Bill Phillips! To be successful with your fitness goals stick to the “10th person theory“.  Choose your surroundings and friends wisely.  Choose 9 other people that are on the same mindset of fitness that you are.  This goes for all aspects of your life.  The goal is that you will be 1/10 of those successful people!    Avoid the crabs in life that will constantly bring you down.  Be an optimist!! Dedicated To Your Fitness Success!Share it! Facebooktwitter

Stop The Fitness Insanity

How does one stay focused in achieving their fitness success? I often look at the pioneers of fitness and ponder how do they stay motivated year after year? I wonder what makes them have the daily desire to get better or stay on track? Now everyone is human and we all have little setbacks of motivation but all in all the end result is the goal….to live a healthy and prosperous life!   When choosing your fitness path there should be a lot of thought put into what you are striving to do. Working with clients many people are confused in what direction to follow? Fitness is very similar to the weather in Nebraska…constantly changing. Fitness people are sometimes known as “Lilly hoppers” jumping from one program to the next and the end result is NO RESULTS and FRUSTRATION! Have you ever thought about following a GPS to your fitness success? Have you ever consulted with a fitness professional about your fitness plan? Are you tired of just going through motions and still receiving the same results? Will your fitness path be different in 2018? My challenge for you is to step out of your comfort zone and really make 2018 YOUR year! Have you ever thought about all the realms of fitness and what fitness really is? Fitness…what is fitness? Fitness is very broad to so many and is viewed in many different ways. Maybe you are an avid cyclist, avid runner, maybe you are a weight trainer or a group x participant? So, have you ever thought about experimenting with other forms of fitness? Here are a few questions to ask yourself?
  1. How is my energy..do I feel lathargic? 2. How is my flexibility or joint health? 3. Can I run 1 mile? Can I sprint 100 meters? 4. Is your fitness program balanced with strength and cardiovascular training or out of balance? 5. Have I been in a fitness rut…but afraid to experiment because I am worried about losing what I have gained? 6. Am I winded walking up a flight of stairs? How about carrying laundry up a flight of stairs? 7. Do I drive around looking for front door parking at the gym, the grocery store, or at my job? 8. Do I use a riding lawn mower instead of push mower? 9. Do I use a snow blower because it is easier than shoveling?
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 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 or calorie expenditure readings throughout the workout? 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 exercising 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?
  • Who really developed the food pyramid? Was there other intentions behind this program?
  • Should I do a dynamic stretches Pre-work?
Questions?  Please Schedule A FREE Nutrition/Exercise Consultation With One Of Our Certified Personal Trainers. Good Life Fitness SW:  (402)434-4444 Good Life Fitness SE:  (402)434-4445  Share it! Facebooktwitter

Tips For Fitness On The Road

Nutrition Suggestions On How to Eat Healthy and Exercise While Traveling By Shannon Montanye It is that time of year again. Many will start traveling for work and I know your thinking “I’ve been doing great with my diet and exercise at home, how am I supposed to keep it going while on the road?” It just so happens that I have a few suggestions that might help. During most of my career, I have been a corporate and a charter pilot. As opposed to an airline pilot, who actually has a flight schedule, pilots who work on the corporate and charter side of flying really don’t have schedules at all. Trips are constantly popping up at the last minute, and once you get to a destination, the dispatcher always has another place for you to fly. Before you know it, you’re pushing the Federal Aviation Administration’s maximum of a 14-hour duty day. With that kind of a day, one may ask “when do you eat and workout?” Many of the guys that I flew with would go all day without something to eat. There just wasn’t time to grab anything. Some resorted to going through the stocks of junk food and Cokes on the airplane or the vending machines at the airport, but seriously, what kind of nutrition is that? I started carrying my own food with me. I would carry it in a small, soft-sided cooler with enough healthy meals and snacks for the day. If I was on a multiple day trip, I packed food in my luggage for the following days. When I started carrying my “mule pack,” as one of my customer service reps called it, believe me, the guys wasted no time in making fun of me. “Oh there’s Shannon carrying her lunch purse!” Yea, and at the end of that 14-hour duty day, when they were starving half to death because they hadn’t eaten all day, who was laughing then? Here is a list of some of the things that I carried with me: 3oz packages of tuna 3oz packages of salmon Cups of unsweetened apple sauce Nile Spice brand soups (like cup of soup, but all natural and without additives) Clif Builder’s Bars Whey protein powder (don’t forget your shaker!) Homemade trail mix (I used ¼ cup of Ezekiel Cereal, 1 oz almonds, and a SMALL box of Sun maid Raisins) Oatmeal Dried fruit Bottled water (It is important to drink lots of water when you’re just sitting around or you’ll be a bloated sea cow by the end of the day!) When looking at these items, one can see that there is a little of everything from most of the major food groups. Fruits, veggies, protein, and whole grains. All of these foods are great to have while on the run, simply because they don’t require refrigeration. As far as the soup and oatmeal goes, remember most airports do have a Starbucks, which means hot water! Another important point to be made is this: don’t worry about getting this stuff through security at the airport. I’ve traveled many times with these items when flying on the airlines, and it all passed. Liquids they do have a problem with, food they do not. As far as international travel is concerned, you will have to check with your airline to see what will be acceptable and what will not be to bring into that country. I’ve been to numerous towns and cities in Canada, Mexico, and Colombia, and as long as the food was packaged (bought from the store in a package) they didn’t seem to have any issues with that. None of the three countries seemed to have a problem with my homemade trail mix either. Sometimes, we (I and my other crewmember) would get to stay at our destination for a couple of days. If that was the case, we always tried to stay at a hotel that had refrigerators and microwaves in the rooms. Hilton properties are particularly good about having those items in their rooms. If we managed to stay at a hotel with refrigerators, one of the first things we did was go to the grocery store. Non-fat, no sugar yogurt and skim milk were always on the top of my list. Ladies especially, you need to make sure you get your calcium! If you do choose to eat out, choose a restaurant that serves fish and chicken. My fellow crewmembers and I frequented Outback, Texas Roadhouse, and Lone Star. I could get my grilled chicken breast and plain sweet potato, while the guys, who didn’t have the strict diet that I had, could have their steaks. In other words, there is something for everyone at these locations. On the topic of exercise, more and more hotels are including good workout facilities within their establishments. Hilton Garden Inn, Westin Hotels, and Crowne Plaza Hotels, in my experience, have the best facilities. New cardio equipment, free weights, cable machines, medicine balls, etc. If your hotel doesn’t have a nice facility, ask the front desk clerk if they have workout passes with any of the local gyms. A lot of the time, they will either have free passes for hotel guests, or the hotel will have an agreement set up with a particular health club for a reduced-rate day pass. You just have to present your hotel key to the employees at that health club. I have one final suggestion. Let yourself live a little at least one day and one meal of your vacation. If you happen to be in Southern California, have that burger (In N Out Burger), in Florida, have the fried grouper sandwich at St. John’s Seafood, and in Memphis, have some of that awesome BBQ! And don’t worry, no one will tell Steve that you cheated on your diet.Share it! Facebooktwitter

Good Life Fitness Partners With The Child Advocacy Center!!!

A HUGE Thank You To The Members Of Good Life Fitness And The Community For Their Support Of The Spin Across The United State Challenge!!  From The Dedication Of The Early Morning Spin Class At Good Life Fitness Taught By Jen Lund, The Spinners Reached Mile Marker Destinations That Were Valued At A Certain $$ Value To Purchase Blankets For The Child Advocacy Center!!!   AMAZING Success!!  All Of The Hard Work Of The Members Raised Enough $$ To Purchase Enough Blankets For 1 Year!!!   Such An Eye Opening Experience. HUGE THANKS To Jen Lund, Group Fitness Manager Christy Johnson, All Of The Staff And The Amazing Members Of Good Life Fitness With A Huge Donation.   Share it! Facebooktwitter

Winter Time Mindless Eating

Winter time mindless eating.  Have you ever watched a shark during a feeding frenzy? It is quite impressive to watch how fast they can consume that much food in such a short amount of time! Does this sound familiar? Watch people on low carbohydrate diets fall off the wagon with the first taste of sweets, people at restaurant buffets, holiday dinners, and special occasions that provide indulging temptations. How do we avoid these messups and how do we recover from these bad situations? Here are some tips that I provide my clients with to recognize triggering temptations and how to get back on track.
  1. Protein at breakfast. It is very important to start your day with protein and complex carbohydrates. If you calculate the amount of hours from your last meal to breakfast this amounts to at least 8+ hours without any food source. Skipping breakfast will sink you into an fasted state which will cause major cravings later in the day and most importantly a lack of energy causing you to grab that sugar food for fast energy.
  2. Skipping to many hours between meals. To keep our metabolism at its fullest fat burning potential it is critical to eat on a regular schedule of every 3-4 hours. When we skip to many hours in between meals our body looks for an quick energy source, sugar. This sends our blood sugar on a roller coaster to temptation heaven.
  3. Fail to plan then plan to fail. Failing to plan out your meals in advance is like operating your computer without McAfee protection. You are setting yourself up for failure and temptations of major marketing campaigns. These campaigns are trying to get you to fail when you are vulnerable. Write and prepare your meals in advance and carry them with you in cooler if needed to keep you bullet proof.
  4. Fix the tire. If you fall off the bike get back up and try again. If you get a flat tire then fix it. Commonly I see so many people slip up on one meal and totally give up and blow the whole day with bad meals. It is okay, just start over with the next meal.
  5. Every day is a new day. What happened yesterday is the past. You can not change the past so there is no need to vent about having that bad meal or falling off track. Each day is a new day by bettering yourself with healthy food and exercise. Try to picture each meal and workout laying the foundation of your future health. Be good to your body because where are you going live when you wear your body out from making unhealthy choices?
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