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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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. glfnutrition   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! Facebooktwitter

How Is Your Fitness Going In 2017

OVER 55 million people start on their fitness goals January...BUT over 80% fail in 6 weeks...BUT do we really ever fail?!?   Hopefully you have NOT joined a health club and signed a 1,2, or 3 year contract:) How is your year 2017 going? Like many we are all doing our best to push ourselves when we workout. I have been witnessing many in the gym with a new level of motivation to meet their 2017 goals. But that warm bed, on a winter morning, is a hard one to part with mentally and physically. Yesterday, we received tips on avoiding the food cravings….how about we determine the tips for MOTIVATING ourselves to Work Out and to overcome that craving to stay in bed or relax on the couch? And just like food cravings the same applies to our workouts, “The magic number in fitness transformations is 12 weeks! If you can stay dedicated for this period of time you will notice remarkable changes. In the fitness world the statistic shows a 65% failure rate around 12 weeks.   On a brighter note…remember nobody fails in fitness. You will work on your fitness EVERY single day of your life!” glfsixtyfive The top ten motivators that have worked for me: 1. Set goals that will motivate YOU and write them down. Read it daily, these goals will be very powerful for you when you are working out and keep you moving forward. 2. Tell a friend and provide them with your written goals….what’s better than having more accountability. 3. Get a Workout Partner or find someone in the gym that pushes you to give it your best and makes you want more or will keep you coming. 4. Know any one that may think you can’t do it…..prove them wrong and enjoy the look you get as you progress. This could be a huge factor for you to not decide to miss workout. 5. Motivate yourself with the programs you like to do or that work best for you. We like the path of least resistance. If it isn’t something you like or challenging you will find a million reasons to do something else. 6. Think of your work outs as opportunities or as small tasks. It can be mentally easier to motivate yourself to commit for 30 or 60 minutes, one day, one week or one month. 7. Set a schedule that is convenient and works for you. Always have the attitude to not alter that schedule for something or someone, this is my time! 8. Think positive. You will have some challenging days and you may experience some awkward moves and discomfort. Focus on what you can do; it will improve because you desire to make it work for you. Workouts should make you happy! 9. The euphoria after an intense workout. At first you may feel dogged, maybe beaten but eventually it is the GREATEST feeling when you recognize that you put it all out there, you gave your best and that is the ultimate satisfaction! Enjoy this emotional high it is a motivational boost. 10. You want it, you need it and most of all you DESERVE to be healthier and fitter!!Share it! Facebooktwitter

6-Week Male “Shred” Transformation Champions

    Congratulations To All Of The Winners Of The 6-Week "Shred" Transformation Challenge!!!  AMAZING Results In ONLY 6 Weeks!!!!! eliasfirstplacewinner ty2ndplacewinner baker3rdplaceShare it! Facebooktwitter

Setting Attainable Goals

I am a HUGE believer in shooting for the stars BUT so many people fail to recognize the importance of short simple daily goals and crossing those off for long term fitness success!!  Good Life Fitness personal trainer Bryant Travis gives his tips on setting fitness goals! goalsreach  
Tip of the day: Goals!! Goals are important in anything that a person does. Without goals there is no direction. Without direction a person will often find themselves “spinning their wheels.” This is true with fitness. Without a goal little will be accomplished or maintained for the long term. Whether you want to just lose 5lbs, run faster, bench 300lbs, compete in bodybuilding, etc goals are needed in order to map out a path to success. Set S.M.A.R.T. (specific, measurable, ...attainable, relevant, time) goals for 1week, 4weeks, and 12weeks to help you be successful in whatever you choose to do.   Bryant Travis- Good Life Fitness personal trainer/nutritionist  
For more information or to schedule a FREE fitness consultation send Bryant an email at    info@powerfuelfitness.com  OR call Good Life Fitness (402)434-4444
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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.Share it! Facebooktwitter

Jill Shemek Figure Competitor Champion

Combining hard work and dedication, Jill transformed her body in only 12 weeks!!! Congratulations to Jill Shemek on your fitness success!!   NOW offering customized personal training and contest programs at Good Life Fitness!! Sign up below for a FREE fitness consultation!!           Share it! Facebooktwitter

16 Tips To Help Fight Off Food Cravings!

Top 16 ways to fight off cravings! Understanding your cravings can be the key to your success. Have you ever craved a certain food that you have no reason why you want it? Or have you gone through periods where you will eat the same food every day? I can totally relate to this. There was a period where for some reason I wanted banana bread every day. I love banana bread but for some reason I wanted it every day? Why I do not know? Crazy huh?!? Understanding and determining what is a want or what is a need is the key to your success in fitness! Cravings can totally derail your progress and alot times we call this "falling off the wagon". It is not uncommon for people to fight off cravings to succeed to their fitness goals, but when the goal are met...the cravings will overtake the person and they will "fall off the wagon". The magic number in fitness transformations is 12 weeks! If you can stay dedicated for this period of time you will notice remarkable changes. In the fitness world the statistic shows are 65% failure rate around 12 weeks. On a brighter note...remember nobody fails in fitness. You will work on your fitness EVERY single day of your life! I wanted to share 16 key tips to fight off those cravings and to help you stay on track!
  1. Increase your water intake. Take your bodyweight x .66 for daily oz intake.
  2. Never skip meals. Skipped meals will increase your cravings for quick fix foods (processed carbs).
  3. Eat real food..avoid all liquid calories. More bang for your buck.
  4. Switch your dinner plate over to your salad plate. Sometimes our eyes are bigger than our stomach.
  5. Develop a circle of friends with the same fitness goals..more accountability.
  6. Increase your fiber intake. Daily goal is 35 grams of fiber per day.
  7. Eat slowly. Allow each main meal a 20 minute time span to complete. Chew slowly.
  8. Never skip breakfast. Choose a lean source of protein with a low glycemic carbohydrate ( 3 egg whites with a serving of Old Fashioned Oatmeal).
  9. Avoid diet soda's. Carbonated beverages will leave you feeling bloated and empty feeling.
  10. Brush your teeth after each meal.
  11. Drink green tea throughout your day to help stabilize your blood sugar.
  12. Avoid habits that place you in bad situations. Watching T.V after supper. Become more active. Change your habits. No Facebook at 9p.m:)
  13. Increase your green vegetables with your main meals.
  14. Avoid stimulants and appetite suppresants. They only mask the problem without solving them.
  15. Be prepared with healthy low calorie snacks. Raw unsalted almonds are a great alternative.
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Top 10 Fat Burning Foods

Hard work and determination are the key factors in achieving fitness success! I truely believe many people are missing the "Shred" foods to help them really push to see maximum results! At Good Life Fitness/N-10sive Boot Camps we are a goal oriented facility that strives in educating people how to achieve results with proper nutrition and the correct caloric intake for their activity. I wanted to share with you several Top 10 Fat Burning foods courtesy of Tom Venuto. Top 10 Natural Starchy Carbohydrate And Whole Grains 1. Oatmeal (old fashioned) 2. Yams 3. Brown rice (a favorite is basmati, a long grain aromatic rice) 4. Sweet potatoes (almost same as yams) 5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others) 6. White potatoes 7. 100% whole grain bread or sprouted bread 8. 100% whole wheat / whole grain pasta 9. Beans (great for healthy chili recipes) 10. lentils Top 10 Vegetables 1. Broccoli 2. Asparagus 3. Spinach 4. Salad greens 5. Tomatoes 6. Peppers (green, red or yellow) 7. Onions 8. Mushrooms 9. Cucumbers 10. Zucchini Top 10 Lean Proteins 1. Egg whites (whole eggs in limited quantities) 2. Whey or Casein protein (protein powder supplements) 3. Chicken Breast 4. Salmon (wild Alaskan) 5. Turkey Breast 6. Top round steak (grass fed beef) 7. Flank Steak (grass fed beef) 8. Lean Ground Turkey 9. Bison/Buffalo (lean game meats) 10. Trout Top 10 Fruits 1. Grapefruit 2. Apples 3. Blueberries 4. Canteloupe 5. Oranges 6. Bananas 7. Peaches 8. Grapes 9. Strawberries 10. Pineapple Share it! Facebooktwitter

Secrets To Blast Stubborn Belly Fat

One common phrase I like to use is "your abs are created in the kitchen...not the gym":) With this being said over 90% of getting the life long dream of the ripped six pack or blasting stubborn body fat is nutrition. What if I told you that many are missing the second piece of the puzzle of how to properly train the abdomen in order to see the benefits of proper nutrition? In the fitness world there are two types of people. Person 1 is a person who thinks, "as long as I get my body fat super low, my abs will be ripped", this specific person skips ab training throughout the week or is inconsistant. Person 2 is the type of person who does countless repetitions of abs, participates in all ab classes, and can perform a million reps easily, but lacks in effort of really trying to lower their bodyfat to levels that will expose all of their hard work. The key to blasting stubborn body fat is actually becoming person 3. This person combines both methods together and will notice remarkable changes with consistancy of nutrition and frequencey of training the abdomen. What person are you? If you are person A then you need to dial in on your ab training and if you are person B then you need to focus on fat burning nutrition. Here a few key points to remember when training your abdomen. 1. Lower the repetitions. If you can crank a million reps out for the abs that is awesome but you might be missing the other key element. High reps will build your endurance but cross training with lower reps, longer contractions, and even add a little weight for extra resistance. 2. Do not train the obliques with weight. If you are looking for a narrow waist avoid doing side bends with weight as this will develop the obliques. Train Smart And Expect Success! Steve Share it! Facebooktwitter