Avoid These People For Fitness Success

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!!

Dedicated To Your Fitness Success!haters

Share it! facebooktwitter

Top 10 Super Foods

The top 10 super foods for a healthy lifestyle.  The ultimate goal of any fitness program should be to promote a healthier lifestyle.  If you are currently struggling with your health or if you are new to fitness these top 10 super foods will provide the following benefits.

  • Regulate our metabolism
  • Stabilize blood sugar
  • Reduce inflammation in our body
  • Reduce total cholesterol
  • Reduce blood pressure
  • Reduce the risks of cancers
  • Promote healthy digestion
  • Protect us from heart disease
  • Improve our daily energy and exercise performance

 

1.  Sprouted grains:lentils1

Grains such as oatmeal, lentils, barley, millet,  and wheat barley promote healthy digestion, stabilized blood sugar and also provide a high amount of daily fiber.  I personally recommend Ezekial cereal.  This cereal contains the blend of all of the sprouted whole grains.  These little gems reduce overall cholesterol and improve heart health.

 

2.  Blueberries:

The wild blueberries is known as the antioxidant powerhouse.  This little berry has 14mg of Vit C per cup and has the highest antioxidant level of any fruit.  Choose dried, fresh or frozen to cereal, salad, smoothies, or your yogurt.

Recommend 1/2 cup 5x per week.blueberries

3.  Wild Alaskan Salmon:

Commonly most of the salmon that Americans consume is farm raised.  Farm raised fish is fed high amounts of corn just like the large feedlot operations for cattle.  When animals are fed large amounts of corn the Omega 3 fat ratios are altered and the meat is high in Omega-6.  Omega -6 is healthy but for overall heart health we should consume a 20:1 ratio of Omega 3 to Omega -6.  Wild salmon contains high amounts of Omega-3.  When ordering salmon at a restaurant ask if their salmon is wild or farm raised.

Recommended (3) 6 oz servings per week.

4.  Broccoli:

Broccoli has the highest levels of polyphenols of any common vegetable.  Consuming 1/2 to 1 cup daily of broccoli is recommended.  Choose the broccoli sprouts instead of the spears.  The sprouts are 10-100x more powerful.

5.  Yogurt and Kefir:

The origin of fermented dairy products has  dated to the beginning of time.  The fermentation method has survived for many years and obviously the importance of these foods has lasted the test of time.  A healthy bacterial level is very important for overall health.  Many of our cancers originate from the colon and having a healthy level of bacteria will reduce your risks.

yogurt

 

 

 

 

 

 

 

 

6.   Olive oil:

Olive oil is a great source of  monounsaturated fat.  When purchasing choose the extra virgin olive oil.  Olive oil can be added to salads, chicken breast, or drizzled over mixed vegetables.

Recommend 3 tablespoons/ day.

7.  Cinnamon:

Yes cinnamon..not cinnamon rolls or donuts:)  Cinnamon has so many heart health benefits.  Cinnamon also is a great spice to stabilize blood sugars.  Try adding it to yogurt or to your coffee!

Recommended 1-2 tablespoons per day.

8.  Avocado:

Avocado is a great source of healthy fat.  Avocado improves blood flow and also brain function. 

Recommended 1/4 or 1/2 of avocado.

9.  Walnuts:

superfoods_nuts_120x120

Walnuts are a great complement to the wild salmon and also grassfed beef.  Walnuts are a high powered Omega-3 source.  Also walnuts contain Arginine which keep blood vessels smooth.  Walnuts also contain high amounts of antioxidants.

Recommend 1 small handful

10.  Spinach:

The greener the salad the better.  When making your salad choose spinach and argula as the two main sources.  Spinach is loaded with Vitamin C and lutein for eye health.  Spinach is best consumed raw as cooking destroys the vitamins.

spinachOther super foods that would make my list:

1. Grassfed beef

2. Pumpkin

3.  Flax seed

4.  Raw almonds

5.  Wild trout

6.  Green tea

Share it! facebooktwitter

NEW Skinny Jeans Challenge!!!

Was the Summer a little rough on ya?!?  Did you gain those extra 7-10# and the jeans are feeling a little snug?!?

skinnyjeans

Check out the Good Life Fitness 6 week “skinny jeans” challenge and win AWESOME prizes from Ash & Ash and Francesca’s!!!! 

skinnyjeans1

To help you look and feel your best check out this HUGE 21 day rapid fat burner special to jump start your metabolism and zap stubborn body fat!!!

21 Day Rapid Fat Burner Program (3)

 

 

Share it! facebooktwitter

Welcome Erin Spilker To The Good Life Family!!!!

We are SUPER excited to have Erin Spilker as our NEWEST boot camp instructor!!! Erin’s own personal transformation has been INCREDIBLE and her passion to help others succeed is contagious!! Welcome to the Good Life family!!!

erinspilkererinspilker1

Share it! facebooktwitter

NEW Group Fitness Class-N-10sive Jam

n10sivejam

Share it! facebooktwitter

HUGE Back To School Special

backtoschool

Share it! facebooktwitter

AWESOME Sauce Personal Training Award

mbenes

AWESOME SAUCE AWARD is going out to Morgan Benes! I have noticed Morgan in the gym…a lot…and working hard in classes and in the gym, so I asked her about her new enthusiasm.

She said:
“Well I started because I was tired of being tired all the time and last year when I ran the Glow Run it took me 50 minutes to run 2 miles. I kept thinking of how much I used to lift in high school so I looked for a serious gym so I could get a personal trainer. It hasn’t been easy because I was diagnosed with hypothyroidism so everything has been rough. Losing weight doesn’t happen as easily as it does for normal people. My motivation was just to get healthy, but since I’ve signed up for the Good Life Halfsey I’m focused on crushing it!

Lauren Merchant Glf Trainer has seriously been so helpful and supportive. I couldn’t ask for a better trainer/friend. She’s always pushing me to do better and is running the Good Life Halfsy with me! I don’t think I could stay motivated going to any other gym because everyone is always so eager to help and ask how I am doing and you guys are always encouraging me. I brag about you guys all the time!

I would hope other people who are struggling could look at me and realize they just need to keep pushing because that’s the only way to succeed!”

Morgan also told me today she has had several people tell her how they have been inspired by her and the extra work she’s been putting in! GREAT JOB, Morgan! Keep up the AWESOME work!

Share it! facebooktwitter

Good Life Fitness Member Drops OVER 100#!!!!

AMAZING job to Maria Bernabe on her 1 year transformation at Good Life Fitness!!

It has been over a year but today I have accomplished one of my goals, as of today I have lost a total of 101 lbs. I feel AMAZING. I still need a few more pounds to go put I WILL get there slowly but surely I would have never thought that I could accomplish such an amazing goal. Thanks to my family, co-workers and friends that believed in me and gave me that positive motivation that I could it. I want to thank Goodlife Fitness for having AMAZING instructors that gave me that energy and motivation to accomplish my goal!!!!!

mariabern

Share it! facebooktwitter

7 Tips To Help Fathers Look And Feel Your BEST!

With today’s busy lifestyles it is not uncommon for fathers to put their own health on the back burner to take care of their families:) I have 7 helpful tips to help fathers look and feel their best:) Please enjoy this special post that is dedicated to all of the wonderful fathers:)

1. Make Time For Yourself- It is the fatherly instinct to take care of your family first and then yourself last. I commonly find fathers putting their health and fitness on the back burners to provide the care for the family-this is a big NO NO. Your family depends on you being healthy and having all your cylinders firing efficiently. So make fitness a priority; IT IS NOT BEING SELFISH!

2. Sit Down And Eat- With our busy lifestyles I commonly find many fathers standing and eating. It is very important that you sit down and take time to eat a balanced meal. I think a great goals is for your meal to last 20 minutes!

3. Don’t Be The Human Garbage Disposal- Mindless eating is a huge killer when trying to get in tip top shape. Be very disciplined when preparing the meals. Many people snack while they are cooking or they eat their children’s left overs when cleaning up. Studies show mindless eating attibutes to 500-1000 extra calories therefore causing a large waist line.

4. Skipping Workouts- It is very important that you are dedicated to your weekly workouts. I recommend combining your cardiovascular and resistance training in one session. If you struggle with your children’s activities then try the morning or over your lunch hour workouts. Studies show a 90% success rate for morning fitness workouts to produce long term fitness consistency.

5. Mini Workouts- Something is better than nothing. Honestly if you are running short on time try doing mini workouts. Go for a interval run that involves sprint/jog intervals. Try incorporating big bodyweight movements like burpees or jump ropes for a 30/15 interval program. Do 30 seconds of intense work followed by 15 seconds of rest.

6. Don’t Skip Breakfast- The most important meal of the day is breakfast . Truthfully one method in the developing stages of a sumo wrestler is to have them skip breakfast. Skipping breakfast will slow the metabolism down.

7. Kick The Diet Soda Habit- Kicking this habit will put you one step closer to dominating the soda and beer gut:)

XYZZ

Share it! facebooktwitter

Good Life Fitness 6 Week “Shred” Transformation Challenge Champions

1stplaceshelly
hannah2ndplace
3rdplacefemale
1stplacetodd
2ndplaceralph
3rdplacewinermale
1stplaceteamchampions
2ndplaceteam
3rdplaceteam

Share it! facebooktwitter