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 email@example.com 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.
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!!
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:
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.
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.
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.
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.
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.
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.
Avocado is a great source of healthy fat. Avocado improves blood flow and also brain function.
Recommended 1/4 or 1/2 of avocado.
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
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.
Other super foods that would make my list:
1. Grassfed beef
3. Flax seed
4. Raw almonds
5. Wild trout
6. Green teaShare it!
Was the Summer a little rough on ya?!? Did you gain those extra 7-10# and the jeans are feeling a little snug?!?
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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.
“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!