Tank Top, Halter Top, Tube Top Weather Is Coming!!

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!

 

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How To Blast Stubborn Belly Fat

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:))

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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.

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Top Grocery Shopping Tips

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.

  1. 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!
  2. 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.
  3. 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!
  4. 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!
  5. 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.
  6. 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!
  7. 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!
  8. 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.
  9. 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.
  10. 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!!

 

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The “Silent Killer”

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.

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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!!

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It’s NOT Too Late To Start

Joining a gym should not be like buying a cell phone with LONG term contracts and commitments!!!  Here Is Why Your Family/Friends Will Love Good Life Fitness!!!
Good Life Fitness is unique in that we do NOT have the following commitments:  

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  • EXTRA Fees For Child Care ( All children under 12 are FREE)
  • NO 1,2, OR 3 Year Gym Contracts
  • NO Rate Increase Once You Join OR Annually
  • NO Cancellation OR Buyout Fees To Get Out Of Your Long Term Gym Contracts.
  • NO EXTRA Facility Charge To Use Another Location 

FINAL Month Of OUR Huge Pre-Opening Specials At Good Life Fitness!!!!! Enroll NOW By Phone 434-4444 OR Stop Into Good Life Fitness On 3rd Van Dorn!!!

All Memberships Will INCLUDE The Following:

:Access To Both Good Life Fitness locations
:FREE Tanning
:FREE Indoor/Outdoor Daycare
:OVER 80 Pieces Of Cardiovascular Equipment (36 treadmills, :ellipticals, rowers, gauntlets, versa climbers and much more)
:Large Selection Of Selectorized Weight Equipment
:Women’s ONLY Fitness Room With Treadmills, Ellipiticals, Bikes
:HUGE Free Weight Area
:Lockers/Showers/Sauna’s
:Biggest Fitness Boot Camp/Group Fitness Rooms In Nebraska
:Yoga, Spinning And TRX Rooms
:Outdoor Fitness Equipment
:All Memberships Are Month/Month. NO Initiation OR Enrollment :Fees, NO Rate Increase, NO 1,2, OR 3 Year Contracts, NO :Cancellation Fees

 

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FINAL Month Of The Pre-Opening Specials!!!!

YES the time has come!!!  Good Life Fitness Southeast on 84th highway 2 is opening in December!!!  This is the final month of the pre opening specials!!!  Yes when they are done….they are done!!  NOW is the time to take advantage of the lowest rates in Good Life Fitness history for memberships!!!  What’s the catch…there is NO catch!!!!!  If you have been waiting for Good Life Fitness to come to southeast Lincoln…now is the opportunity!!!   Here are the final details of the pre opening specials!!!  You can pre enroll NOW and activate when we open OR you can pre enroll NOW and use our current facility on 3rd Van Dorn.

We do have 3 types of memberships available….gym only, gym plus group fitness (TRX, kickboxing, resistance training, yoga, cycling), and our fitness boot camp membership which include our award winning “shred” nutrition program.  All memberships will include access to both locations, full cardio/weight room, women’s only fitness room, lockers/showers/sauna’s, FREE child care and FREE tanning!!! 

  • NO enrollment or initiation fees
  • NO 1,2, or 3 year contracts….all membership are month/month
  • NO rate increase…your rate does NOT go up.
  • NO EXTRA cost for child care
  • NO cancellation fees

The NEW facility will some extra added features.  Indoor/Outdoor astro-turf, Indoor/Outdoor child care, Cycling room, Yoga/TRX room, over 80 pieces of cardio and a HUGE women’s ONLY fitness room PLUS a 13,000sq/ft weight room!!!!!

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Top Tips To Help Break The Stubborn Weight Loss Plateau

Top tips to help break the stubborn weight loss plateau!!!  YES the secrets of dropping 5#- 20# in 100 days. Now I know you were hoping for me to say in 2 weeks or 30 days but as you know I am not about fad diets, weight loss formulas, or bogus supplement schemes advertised to the be the answer to your problems. These methods produce short term results but NOT long term fitness success. With the New Year right around the corner you will be enticed to jump on ship to the quick fix schemes and YES they are tempting but stay clear as they are not the answer to fixing you long term. The secret is hard work, consistency, and dedication to your nutrition and those 3 will direct you to the right path of success. Every fitness challenge that we at Good Life Fitness have placed together has fitness tools installed and they work every time!! So many people have dropped 5, 10, 15, 20, 25, 30 and 40+ pounds of body weight and well over 2 pant sizes in a short time of 100 days. Did they take weight loss supplements…NO?!? Did they have a nutrition program that was designed around supplements or frozen food to promote their success….NO?!? Did they have to sign a contract to hit these goals….NO?!? All of the competitors achieved these results with accountability, nutrition consulting, a well designed program by a certified personal trainer, group support, and yes HARD work!!

Accountability– Yes accountability is key. Methods as checking in with co workers, social media, friends/family, nutrition accountability are key. All competitors of the challenges use a calendar system to record their workouts.

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Nutrition Logging– I highly recommend using www.myfitnesspal.com or even a diary to track your nutrition. This is key as many are unaware of how many calories they consume or what their macronutrient balance is. Many guestimate (sp) on their calories and many are 12-20% to too high or too low. If you bite it…then write it.

Personal Training– Yes many of the competitors use the fitness boot camps who are taught by a certified personal trainer at a highly discounted rate. Many also used personal trainers to custom design their fitness program for the weight room and to evaluate their programs. Many of the competitors or boot camp members are veterans. Having a program that is designed specifically for your goals is key.

Nutrition Consulting– During the challenge so many mentioned that the key was having Karissa, Tara, Christy, Kurtis, Jamie, Jim,  Bryant, Natalie, Dani and Ryan custom design their nutrition program and provide feedback along the way and make changes.

Hard Work– I am a fan of doing it the old fashioned way. Hard work and no short cuts is the key for long term success. I truly believe when you work hard for something and you put in your sweat and tears this has more impact for long term fitness success!!!

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Maximum Results With The “Shred” Nutrition Program.

Did you know that in a recent study done by the International Food and Information Council Foundation 52% of consumers said that figuring out how to eat a healthy diet is more difficult than completing a tax return? WOW!!

Think about that for a second…

Just the like the weather we are currently having in Nebraska…rainy one day, sunny the next…always unpredictable.

Media, Muscle and Fiction, and other periodicals are there to confuse everyone!!

Low Carb, Low Fat, Zone, Flat Belly In 2 Days are just a few to mention.

Even friends are persuading you to try out the latest and greatest diet that has helped them lose “50lbs in 7 days.

Nutrition does not have to be complicated and the key is a plan that you can maintain past 21 days, 6 weeks, 12 weeks or 6 months.

I do have that plan for you.  The “Shred” nutrition program from Good Life Fitness is formulated nutrition plan that will instill the tools that are needed to help you achieve long term nutrition and fitness success.  What’s the secret?!?  No secret but a “shred” nutrition program that is designed around your lifestyle, your fitness goals, your grocery budget and the BEST thing is…it is NOT a “diet”…but a nutrition lifestyle.

Call today and schedule a FREE nutrition consultation to learn more about the “Shred” nutrition consultation TODAY!  (402)434-4444

“I love the SHRED diet! I have stuck with it for about six years now”- Christi Weirman- 6- Week Transformation Champion!  christi6weekchampion

 

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Fitness And Nutrition On The Road

Hitting the workouts and the nutrition obstacles when traveling can really cause a major setback on your fitness success!  Check out a great article by one of my former clients Shannon Montanye.

It is that time of year again.  The kids are almost out of school for the summer, and that usually means one thing:  traveling for summer vacation.  You say to yourself, “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.

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