Good Life Fitness And Local Businesses Enhancing Employee Health/Fitness

The team from Good Life Fitness TEAM up with local businesses to improve the health/fitness of their employees!!! HONORED to assist the employees of Eye Surgical Associates, Lincoln Surgical Hospital and Sutton Ryan on their 100 day wellness challenge!!! CONGRATULATIONS to all of the employees on their fitness success and this is just the beginning of something great!!!


Out of 24 people the total numbers were AMAZING!! The teams combined lost a total of 138.5lbs and a total of 57 inches!!! Here are the top 3 TEAMS!!!!

1st Place: Beau and Janessa Keiser- The TEAM lost a total of 49.2lbs of body weight and 44.84lbs of body fat!!

2nd Place: Amanda Williams and Tammy Davis- The TEAM lost a total of 15.4lbs of body weight and 11.24 inches!!

3rd Place: Kathy Holt and Vicky Bartling- The TEAM lost a total of 19.82 lbs of body fat!!!!

If you are looking to improve the health of your employees or start a fitness/wellness program please give Good Life Fitness a call and ask for Steve. (402)434-4444

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Preventing ACL Tears In Young Student Athletes

Nothing worse than injuring yourself our having a child injure themselves while playing sports. You know, if I hadn’t injured myself 6 years ago, I might not be so convinced of the importance of injury prevention. I now believe whether you’re a student or an adult athlete, or someone who’s simply on the road to fitness, injury prevention should be one of your main goals. It’s definitely a by-product of a effective program for a healthy lifestyle.

“Go to a boys’ basketball game and listen. You’ll hear the floor squeaking. You won’t hear that sound at a girls’ game. That’s because boys will be playing and landing with bent knees,” says Dr. Patrick Hurlbut, Lincoln Orthopedic Surgeon.

That difference, Dr. Hurlbut believes, is the most practical reason girls are four to six times more likely than boys to suffer ACL tears. Doctors have proposed a number of other explanations such as hormonal influence, a wider pelvis which might influence the stability of the knee, and a slower neuromuscular reaction time. Dr. Hurlbut thinks it’s the way girls play sports. “It’s natural for boys to play sports with bent knees,” he says, “but girls are more likely to come to a stop with straight leg and not as likely to land with soft knees when they jump.”

As long ago as 1999, Dr. Hurlbut read an article in a medical journal advocating plyometric training for young female athletes to prevent ACL trauma. The article stoked his interest in injury prevention, an interest that remained. Dr. Hurlbut was personally interested in finding someone who shared his passion and interest in a type of training designed to lessen the epidemic having two younger daughters involved in sports.

Hurlbut says, “Sports acceleration programs for student atheletes have become increasingly popular, but I’ve seen a lot of damage from these programs that just push kids until they puke. I treated one girl who suffered chronic knee pain from just three months of training. There is no evidence that strength training prevents ACL injuries, but with training that emphasizes bent knees including plyometrics, injuries can be reduced by as much as 69%.”


Check out this additional short article by Maggie Fox.

Girl Athletes Need Training to Protect Knees, Doctors Advise
By Maggie Fox

More kids are tearing up their knees playing sports, pediatricians said Monday, and they have some advice for parents: consider extra training for your young athletes.

There’s been a rise in diagnoses of a specific injury to the anterior cruciate ligament, or ACL, a team of experts writes in the journal Pediatrics.

The increase is particularly dramatic in girls who play high school soccer, basketball, volleyball and in gymnasts, the American Academy of Pediatrics says. Girls suffer two to six times more ACL injuries than boys in similar sports, and are more likely to have surgery than boys, the group says.
Image: Girls are at special risk of ACL injuries, the American Academy of Pediatrics says. Bongarts / Getty Images file
Girls are at special risk of ACL injuries, the American Academy of Pediatrics says.

But special training can help strengthen the muscles and help the student athlete develop habits that can prevent injury, the pediatricians found.

“Neuromuscular training programs strengthen lower extremity muscles, improve core stability, and teach athletes how to avoid unsafe knee positions,” said Dr. Cynthia LaBella of the Ann & Robert H. Lurie Children’s Hospital of Chicago, who led the team that wrote the report.

Girls are at higher risk of ACL injury because as they grow after puberty, they don’t gain much more muscle power, said Timothy Hewett, an expert in ACL injuries at Cincinnati Children’s Hospital and a member of the team that wrote the report.

“After puberty, girls have a ‘machine motor mismatch,’” Hewett said. “In contrast, boys get even more powerful relative to their body size after their growth spurt. “

An ACL injury is no joke.

“An ACL injury at an early age is a life-changing event. In addition to surgery and many months of rehabilitation, the treatment costs can be substantial ($17,000–$25,000 per injury), and the time lost from school and sports participation can have considerable effects on the athlete’s mental health and academic performance,” LaBella’s team wrote.

And a 13-year-old girl with an ACL tear may suffer chronic pain into her 20s or even 30s, LaBella said.

But the injuries can be prevented with specialized training. “Plyometric training combined with technique training and feedback to athletes regarding proper form were the common components of programs that effectively reduced ACL injury rates,” they wrote.

The AAP points parents and coaches to its Council on Sports Medicine for tips.

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Good Life Fitness “Shred” Recipes

The Good Life Fitness “Shred” recipes!!! Yes every Wednesday on Facebook check out the “shred” recipes that are featured by Lauren and Caitlynn. Here are the links plus much much more:)

Lauren GLF Nutritionist

Caitlynn GLF Nutritionist


Slow Cooker apple pie oatmeal you can make overnight while you sleep!

Prep time: 5 minutes

Cook time: 8 hours on low heat

Yield: 4 servings

Serving size: 1 cup


1 cup steel cut oats
1 Tbsp flaxseed
4 medium-size apples, peeled and diced
1 tsp cinnamon
2 cups water
2 cups unsweetened vanilla almond milk

Spray slow cooker with nonstick cooking spray.
Add all ingredients to slow cooker and stir gently to mix ingredients together.
Cover and cook on low for 6-8 hours. If possible, stir and check oatmeal after 5-6 hours of cooking.

Nutrition Information:
Per Serving (1 cup):

Calories: 273

Fat: 5g

Carbohydrates: 54g

Fiber: 10g

Protein: 7g

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Spooky Halloween Costume Contest

Halloween Flier

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Good Life Fitness Employee Spotlight

Employee Spotlight August

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You Must Have A Healthy Foundation For Long Term Nutrition Success

You must have a healthy foundation for long term nutrition success!!  Many start a nutrition program with the wrong foundation from the beginning.  I challenge you to ask yourself the following.  1.  Can I maintain this “diet” restriction for more than 12 weeks?  2.  Can I afford to purchase meals, pills, supplements, or shakes to maintain my results?   Please check out my story below.

Now keep in mind my highest body weight was 204# with a body fat of 16# at my highest.  This body mass was incredible and felt bullet proof.  My strength was crazy but my stomach was out of control.  Even being a personal trainer I never felt comfortable taking my shirt off in public and with 3 small children constantly wanting to go to the pool I dreaded the moment.  In the sport that I loved so much (powerlifting) nobody really cares how lean or ripped you are.  Typically the strongest powerlifters are the guys with the big hard abdomens, huge barrel chests, and big arms.  The big hard stomach is really an advantage when it comes to squatting the big weight!  My gut was large for me but I could squat over 500#, bench press 400#, and deadlift over 600#, so i sacrificed my leanness for strength, maybe an excuse for laziness on the nutrition side?  My eating habits were 80% good and 20% bad! Now I considered bad (candy bar from gas station, once a week fast food, bread, and sometimes other starchy carbs).  Since I was super competitive I constantly looked for biggest and best supplement to give me the leading advantage.  I took so many supplements that you would have thought they were additional meals packed with pills and powders.  My supplement bill exceeded over $4,000+ a year!




Now looking back….was this a healthy feasible foundation?!? Now please keep in mind I am not anti supplement by any means….but 99.9% do not work.  If you are taking a supplement to mask a unhealthy habit…then you need to work on the improving your habits. 


Here are a few things to consider.

Infomercials are everywhere!!  How many times have you joined a weight loss program only falling short of getting results or regaining back everything you lost?  Are you tired of searching for a workout that will promise lasting results?  Do you hesitate starting a new fitness program because you might fail?  Don’t worry you are not alone.  Here are 8 factors to ask yourself when deciding on a fitness program.  I have listed the most common choices that people choose for their fitness program and how they size up.


  • Local Weight Loss Clinics
  • Supplements and Weight Loss Formulas
  • Exercising On Your Own

Now use the following list from below and see if they can offer all of these deciding factors.


  1. Firm Toned Muscles
  2. Increased Metabolism
  3. Constantly challenging you
  4. Fun and effective (not dreadful)
  5. Accountability
  6. Education for a lifetime
  7. Encouragement and Motivation

Now I will evaluate the common choices that people choose and see if they offer the 8 deciding factors.

Local Weight Loss Clinic:

  • Toned Firm Muscles (NO)
  • Increased Metabolism (NO WAY)
  • Constantly Challenging You (NO)
  • Fun and Effective ( Possibly)
  • Accountability (Occasionally)
  • Education For A Lifetime ( Possibly)
  • Encouragement and Motivation ( Depends)

Supplements and Weight Loss Formulas:

  • Toned and Firmed Muscles (NO)
  • Increased Metabolism ( Maybe)
  • Constantly Challenging You (NO)
  • Fun and Effective (NO)
  • Accountability (NO)
  • Education For A Lifetime (NO)
  • Encouragement And Motivation (NO)

Exercising On Your Own:

  • Toned And Firmed Muscles (Maybe)
  • Increased Metabolism (NO)
  • Constantly Challenging You (Unlikely)
  • Fun And Effective (Unlikely)
  • Accountability (NO)
  • Education For A Lifetime  (Maybe)
  • Encouragement And Motivation (NO)

There is no “secret” to long term fitness success.  Keep these 3 “B’s” in mind with choosing what is best for you.  The 3 “B’s” are  basic, balanced, and best choices.  Please stay clear of the “magic” potions and promises that are their for short term success.


Train smart and expect success

Steve Auxier- Good Life Fitness


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Welcome Friends To Good Life Fitness

Hello friends welcome to Good Life Fitness!!  As a local business we pride on customer service and our staff is dedicated to your fitness success!!  Our fitness professionals possess a true passion to help our members improve their physical well-being through proper nutrition and exercise.

Dedicated to your fitness success!

Steve Auxier-Owner/Operator

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Summer Vacations And Staying On The Nutrition Plan On The Road

Yes family vacations, soccer/baseball games, and other major obstacles during the Summer can halt your fitness plan.  Have you ever noticed when traveling that you have a sudden urge to be hungry for no reason.  Ever gas station stop you feel the need to buy something….but you are NOT hungry?  This can put some major inches on the old waist band.  Check out these top 10 survival foods to help you stay on track!!!


  1. chevyProtein Powder:  This provides the protein to keep you on track is and is a great satiety of hunger:)
  2. Old Fashioned Oatmeal- Good complex carbohydrates, works great on the road.
  3. Apples-  An easy to carry slow digesting fruit that provides healthy carbohydrates.
  4. Nuts- Walnuts, unsalted almonds are a great way to get in your healthy fats.
  5. High Protein Cereal-  Provides good protein and complex carbohydrates, try Ezekial or Kashi Go Lean
  6. Natural Beef Or Turkey Jerky-  Excellent source of low calorie protein, choose the natural low sodium.

Here are few awesome recipes that are super simple on the road.

Protein Puppy Chow:)
Protein Puppy Chow
18-1/4 cup servings
Prep time: 10-15 minutes

4 cups Chex cereal
1/4 cup protein powder (vanilla or chocolate)
1 Tbsp PB2 or peanut flour (or 1 extra Tbsp protein powder)
1 Tbsp unsweetened cocoa powder
1/2 cup baking stevia (powder, not liquid stevia)
1/2 cup dark chocolate chips
1/4 cup natural (the kind you have to stir!) creamy peanut butter

Step 1) In a large ziplock bag, mix the dry ingredients and shake to combine.
Step 2) In a large bowl, melt the dark chocolate and peanut butter for 45-60 seconds (30 seconds at a time, stirring in between). Add the Chex into the bowl, gently mix to coat cereal evenly.
Step 3) Pour the chocolate/peanut butter covered cereal into the ziplock bag with your dry ingredients and shake to coat evenly again. Pour puppy chow onto a large baking pan lined with foil or parchment paper and let dry for 30 minutes.
Step 4) Store in a sealed container, at room temperature. This should keep wonderfully for at least 7 days.
Step 5) Cry tears of








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Good Life Fitness “Shred” 12 Week Transformation Challenge

A HUGE congratulations to all of the competitors of the 12 week transformation challenge!!  Everyone did an amazing job and congratulations on successfully completing your fitness goals!!!  GOOOOOOOOOOOO TEAM!!!





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Fear…Is It Holding You Back From Fitness Success?

I have been honored to assist you many wonderful people with improving their quality of life! I truely believe that people are adding years to their life and watching a person make remarkable changes is very HONORABLE!! I do not want people to just live their life by going through the motions but to really live their lives!

I have been thinking lately about just what causes us to place limits on ourselves from staying focused on their fitness goals. This mystery has fueled my desire to help transform so many people every single day!! Here are some of my thoughts and I want to share them with you:)

1.Does the person lack self confidence

2. Lack of knowledge to get better

3.Fear of the unknown that cause us to think negative

4.Do they have a troubled home life?

5.Do they have a troubled past as a child?

6. Are we afraid to face our fears and ignore them?

7. If they fail in fitness are they failing in other areas of their life?

8. Do they yo-yo in their professional careers?

Why do we let fear hold us back from reaching our potential? One common term often used when a person makes a remarkable transformation is called “Crossing The Abyss”. This term used by Bill Phillips stated that when a person finally makes the decision to cross the boundry to success and make those changes no matter what. Nothing will hold you back! Have you ever been put up against the ropes where failure was not acceptable? Personally I wonder the mindset of an individual that has a terminal illness? I wonder how that person would react if they knew they could get a second chance? Visualize how lucky we are to get a second chance every single day by having the opportunity to make those changes to get better!!

Every failure should be a learning experience that will hopefully teach you a new lesson and help you become a stronger person. I feel failures are presented to us for a reason…and that is to learn and live from our mistakes. The lesson I learned from rupturing 7 quadricep tendons was it was only up to me to succeed on my recovery. No matter how many physical therapy sessions that I attended and the endless support it all boiled down to my success of recovery was up to ME! Yes I often wondered what the future would hold for me and this brought frustration, fear, anger, guilt, blame but all facts aside the recovery was up to me. I did not chose the situation that made me face my own fears. I wrestled with the fear failure in my recovery process, and I wondered how my injury would affect my family and my business. My #1 goal was to recover as quickly as possible and get my life back to normal. I am blessed to have had a second chance to get better and have thought what if I didn’t?

One question that I often ponder is why do so many people take their health for granted? With current studies showing over 60% of people are overweight and over 50% will end up with diabetes. That is scary! Why does a person’s health become a priority when it fails? Why do they do everything in their power and spend endless money to recover their health once it leaves them? Money, occupation, and time is no EXCUSE then! Do we think that we can cure it by taking a pill? What about when the pill stops working then what? How about doing the prevenative steps to prevent these stages of failed health. Where are we going to live when we wear our bodies out from abusing them from poor nutrition and living an unhealthy lifestyle? How we treat our bodies in our earlier years will determine the quality of our lives in the future. HONOR your body now!

When transforming your physique start off your day by tying your shoes and taking one meal, one workout at a time! Set daily goals and have those goals taking you closer to your fitness goals. Every day is like walking a fine line that can bring you closer or further away from your fitness endeavor! If you fail 99 times but only succeed 1 time then you have won. Never, never, never give up!! KEEP Focused!!

I want to share a video that really hits home and I personally found it very MOTIVATIONAL!!

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