Good Life Fitness Small Business Saturday

Support Local Business This Saturday!!! Gift Certificates Are Available!!! With An Overwhelming Response We Have EXTENDED Our HUGE Black Friday Specials To EXTEND Through Sunday At 8p.m. At Both Good Life Fitness Locations!! At Good Life Fitness We Are HONORED To Assist Lincoln And Neighboring Communities And Are Proud Members Of The Lincoln Chamber Of Commerce!! Did You Know That Good Life Fitness Is A Locally Owned And Operated Business Where The Owners Live In Lincoln And Are In The Gyms Everyday!!! We Pride On Being Voted The #1 Health Club In Lincoln, In Nebraska, And Voted TOP 50 Gyms In America!! Support Your Local Business This Saturday!!!  Share 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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NEW Rev XX Spin Boot Camp For Couples

YES!!  NEW At Good Life Fitness!!  Check Out Rev XX At Good Life Fitness South East On 84th Highway 2!!!  Couple Can Be Friends, Neighbors, Room Mates....OR Anybody That Is Your 10th Person!!!!  A Person That Holds You Accountable!!! LIMITED Spots Are Available!!  FREE For All Members Of Good Life Fitness!!!! glfrevxx  Share it! Facebooktwitter

HIIT Training For The Stepmill

WHOA!  Check Out This Short BUT Effective HIIT Training Workout!!!  You could substitute the treadmill, bike, rowing machine, or even the elliptical!!   Alternatives to burpees could be squats. GOOD Luck!! glfstepmillhiitShare it! Facebooktwitter

Good Life Fitness Jungle Boot Camp

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6 Tips For Long Term Fitness Transformations.

Bill Phillips shares his TOP 6 fitness tips for long term fitness transformations.  AWESOME!!!      billphillipstransformationShare 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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Good Life Fitness Referral Challenge!!

  Check Out Our HUGE Referral Challenge For April!!!!  BONUS If You Have A Friend Join Your Name Is Entered Again To Win The 6 Month Membership!!  April Referral ProgramShare it! Facebooktwitter

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!   glfskinnyShare it! Facebooktwitter

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:)) Muhammad Ali 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. glfpostcardShare it! Facebooktwitter