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!
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 firstname.lastname@example.org OR call Good Life Fitness (402)434-4444
In fitness there is 3 magic dates that are critical to surpass for long term fitness success and check out this short little video highlighting those.
So many people have anxiety when starting their fitness journey. The general assumption is we fear that everyone will be in amazing shape and unfortunately so many feel that they will be last or will be ridiculed for their current fitness level…NOT true at Good Life Fitness! Working with a fitness professional who can brain storm and trouble shoot a fitness plan for your specific goals and help you on the path of fitness success!! Check out the short bio’s of Lincoln’s #1 fitness trainers.
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)
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!
YES the dirt is starting to move on the NEW location coming to 84th Nebraska Highway 2!!! The NEW 40,000sq/ft facility equipped with a HUGE cardio/weight room, HUGE women’s only fitness room, spinning and yoga rooms, indoor/outdoor child care, and most important a staff that is dedicated to your fitness success!!!!!!
Join Early On Our Pre-Opening Membership Specials!!!!!!!Share it!
Choosing The Right Gym For YOU!!!
Choosing your NEW health club, gym, or “boutique fitness” is an investment of adding life to your years and years to your life. You are going to be spending a considerable amount of time so you want to make the RIGHT choice for YOU! Here are some questions to ask yourself when searching for your health club.
- Does the health club, gym, or “boutique fitness” have everything YOU are looking for? This is a tough decision. Working in the fitness industry I have had the luxury to have unlimited access to so many activities…BUT I found myself never using all of what the club had to offer. This is important because remember YOU are paying for a lot of activities that you might not ever use?
- Does the facility offer punch cards? If so they are knowing you will never complete them all or LOSE the card. Good marketing tactic.
- Does the club have month/month memberships? If not keep shopping!!
- Does the club have 1 year or 2 year memberships options? If so keep shopping!!! These clubs LOVE you because they are banking on you not coming past 12 weeks:(
- Does the club have sneaky sales promotions?
– Does the club have first/last month dues up front?
– Does the club have high pressure sales with commission driven sales people?
– Does the club have scenarios if you join now we will waive your initiation fees and other dues?
– Does the club have specials every other week and all the members are paying different rates?
– Does the club have hidden facility fees?
– Does the club have cancellation fees?
– Does the club have membership fees so low that the weight room is jam packed?
– Does the club allow children on the weight room floor?
– Does the club have members who leave weights on the machines and the equipment is OUT OF ORDER?
– Does the club allow its members to go shirt less and shoes are not required?
– Does the club have towel service fees?
– Does the club have the hours available for you and for the child care?
– Does the club have FREE child care?
– Does your club have child care and it is an extra fee?!? Why should you pay extra for this as you are probably paying for child care services already?
– Does your club have lockers/showers…do they function properly?
– Does your club offer enough group fitness or fitness boot camp classes to work for your schedule OR do you have to adjust your schedule to fit theirs?
– Does your club have hours of operation for you just in case you are not able to make it to a scheduled class?
Here are some additional questions for you:)
– Does the club have a motivational atmosphere that produces results?
– Does the club know YOUR name?
– Does the club know your children’s name?
– Does the club offer nutrition and personal training services with out contracts?
– Does the club have high pressure personal trainers driven for commission and big sales commitments?
– Does the club have a friendly atmosphere to exercise in?
– Do you play basketball…IF NOT why are you paying for it?
– Do you swim…IF NOT why are you paying for it?
– Do you play racquetball or tennis…IF NOT why are you paying for it?
– Does the club not allow you to use all of the areas of the facility ( multi purpose room or group fitness room) when unattended?
– Does the club constantly ask you for referrals while exercising
DOES the gym that you tried a FREE week at constantly solicit you OR was it really a FREE week…or just a sneaky sale promotion to get you in the door?!?
Your health, your body, and your investment should be a well thought out adventure. You want your health club to be like a second home. Working in the health club industry for 20 years I have the HONOR to assist so many wonderful people on their fitness journey!! I wish you the most success this NEW Year!!!
Yours In Health And Prosperity!!
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% commited to the plan! Now while I was cooking up my chicken breast, brown rice, and brocolli, 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!!