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

FREE Fitness Classes All Week At Good Life Fitness- January 8th-January 14th.

SO Many AMAZING Changes Have Happened At Good Life Fitness Since 2010!!   NOW Good Fitness On 84th Highway 2 Has Been OPEN 1 Year!!!  WOW Amazing To See The Overwhelming Response From The Members As The 2nd Location Has Been Open!   To Help Celebrate Our 1 Year Anniversary For Good Life Fitness SE And We Are Coming To 9 Years Of Being Open On 3rd Van Dorn We Are Having A Special Week At Good Life Fitness!!!!  We Are Having a FREE Fitness Classes All Week At BOTH Good Life Fitness Locations!!  COME Choose From OVER 160 Fitness Boot Camp/Group Fitness Classes A Week!!  NEW Boot Camp Formats, NEW Spinning, NEW 2nd Facility, NEW Indoor/Outdoor Astro Turf, NEW Rowing Machines, Indoor/Outdoor Child Care!!   January 2018 Will Be Your BEST Year Ever!!  Bring Family, Friends, Neighbors, And Anyone Who Is Wanting To Look And Feel Their Best!!!   This Week Is For Everyone Including:
  • All PAST Members Of Good Life Fitness Who Might Have Moved OR Want To See The NEW Facility Or Classes Being Offered
  • All PAST Guest Pass Members Of Good Life Fitness
  • All Current Members Looking To Change Up The Routine For MAXIMUM Results 
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Setting Fitness Goals In 2018

Goals! Goals, goals, goals, goals, goals and more goals! Yes from the beginning of our lives, we have been taught about setting goals to achieve! I think alot of people have good intentions to succeed, but they just talk about them. In order to succeed you must write daily, weekly, monthly, 6 month, 1 year, and 5 year goals! You must write these goals down! I personally write my goals down on my desk to basically keep me striving both mentally and physically! My former training partner even put my #1 goal on my screen saver of my cell phone!!! Now talk about a reminder!!!! A goals that is not put down on paper is just a DREAM! Afraid Of False Starting! Fitness is very confusing! The fitness community has produced over 10,000 books that proclaim they have the answer to everyone’s problems! Now what about all the fad diets, fad supplements, fad fitness programs! WOW A TON OF CONFUSION!!! I believe that a mass majority of people have confused their bodies and their minds with clutter!! We have to sort through all of the spider webs and start on a proven path of fitness success!! THE ANSWER TO FITNESS IS TO FOLLOW A SOUND FITNESS AND NUTRITIONAL PLAN THAT WILL DELIVER RESULTS FOR REAL PEOPLE!!Share it! Facebooktwitter

NEW Secret Weapon Added To Good Life Fitness Group Fitness

YES so many weapons of FAT destruction!!!  Just when you thought the group fitness at Good Life Fitness couldn't get any better!!!  NEW group fitness steps have arrived for Lincoln's #1 group fitness program. glfgroupxstepsglfpostcard2Share it! Facebooktwitter

Small Sacrifices For Fitness Success

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.   Muhammad Ali 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! Facebooktwitter

Good Life Fitness Cross Over Classes!!!

By Popular Request!!!! YES!!!!  Mark Your Calendars For Our N-10sive TRX/Fusion X Crossover Class At Good Life Fitness South East And Good Life Fitness South West!!!!!!!!!!!   Sign Up Available At BOTH Good Life Fitness Locations Starting October 23rd!!    glfcrossoverShare it! Facebooktwitter

NEW Group Fitness Classes At Good Life Fitness

YES By Member Popular Request We Are Adding NEW Class Times And YES We Are Bringing Back N-10sive Blast X!!  You Request...We Listen!!   HONORED To Assist So Many On Their Fitness Journey At Good Life Fitness!!  NEW Schedule Starts October 23rd!!    glfnewclasses glfpostcard2Share it! Facebooktwitter

Good Life Fitness Instructor PRE Workout Nutrition

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. glfgreenapple
  • 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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Jump Start Your Fall With Good Life Fitness

Fall Is Here!!  YES The Before You Know It Thanksgiving, Christmas, And NEW Years Will Be Here!!!   Jump Start Your Fitness EARLY At Lincoln's Premier Fitness Facility!!  Check Out Below Why Good Life Fitness Was Selected As The #1 Gym In Nebraska And TOP 50 In America!!   glfpostcard2 XYZZ 2015 bestoflincoln2016Share it! Facebooktwitter

Top Tips To Alleviate Water Retention

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:)) spongebob 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!!!
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