AWESOME Sauce Personal Training Award

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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.

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!

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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

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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

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Good Life Fitness 6 Week “Shred” Transformation Challenge Champions

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3rdplacewinermale
1stplaceteamchampions
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#1 Gym In Nebraska Voted By Men’s Fitness Magazine!!!

We are SUPER excited to announce Men’s Fitness magazine has voted Good Life Fitness as the #1 gym in Nebraska and the TOP 50 gyms in America!! As a local owned business this is HUGE as we pride on customer service and working with other local businesses!!! We are HONORED to assist so many people on their fitness journey and no job is more rewarding!!!!!! We would like to thank our members and the city of Lincoln and surrounding communities for their ongoing support!! Last but least we would like to thank our staff who is the #1 in the UNIVERSE for their dedication to assist everyone with ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME!!!

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Good Life Fitness “TEAM”

The key to long term fitness success is surrounding yourself with “like minded” individuals who are striving to be their best!!! The Good Life family is “STRONG” with encouragement and unlimited support to help you with ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME!!!!

TEAM N-10sivereddirt

kendra

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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 https://www.facebook.com/lauren.merchantglfnutritionist?fref=ts

Caitlynn GLF Nutritionist https://www.facebook.com/fuelgoodfeelgood

oats

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

Ingredients

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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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!

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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
  8. GUARANTEED RESULTS FOR REAL PEOPLE

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)
  • GUARANTEED RESULTS  (NO)

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)
  • GUARANTEED RESULTS (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)
  • GUARANTEED RESULTS (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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Don’t Skip The 3 B’s For Fitness Success

Don’t skip the 3 b’s for fitness success!!! To be honest if you are looking for real fast short term success in weight loss then you should follow a low carbohydrate nutrition plan. To be honest if you are looking for a major roller coaster of frustration and weight gain then you should follow a low carbohydrate nutrition plan. The carbohydrates does get a bad reputation and is feared by so many when they are trying to lose weight and/or reduced their body fat. To better understand why people lose weight so quickly on low carbohydrate can be very confusing but here is a simple explanation for ya.

The primary reason that quick fix low carb/no carb diets work for weight loss is that by eliminating an entire macro group overall caloric intake is greatly reduced. Extremely low carb diets may work in the short term to lose weight on the scale. The problem is much of that weight loss is going to be water, glycogen, and possibly muscle loss. Eliminating carbs is not something that is realistic long term and will usually backfire by a rapid weight gain after a return to normal eating. – Bryant Travis

Many people who follow a much more reasonable long term nutrition plan have less frustration in emotional eating, inconsistent water retention which causes frustration of the scale, and live a lifestyle outside of the gym with less stress about eating. Your long term fitness meal plan should contain the 3 b’s….basic food, balanced macro’s, and best choice of foods in each of the protein, carbohydrate, and fat categories.

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If you need any assistance with planning a balanced long term fitness program that does NOT revolve around eliminating food groups, dangerous low calorie requirements, supplements, pills, frozen meals, or powders please do not hesitate to call or send me an email:)

Sources:

Powerfuel Fitness

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Emily Hughes 2nd Place Good Life Fitness 10 Week Transformation Champion!!!

A HUGE congratulations to Emily Hughes on her fitness success at Good Life Fitness!! Emily’s transformation in the 10 week transformation was amazing dropping over 11.12 pounds of body fat and gaining 3.52# of lean muscle!!! With a busy life with little ones and working full times as an intensive care nurse she has found the balance of time managing fitness into her schedule. Featured below is Emily’s 10 week before/after photo’s!!! GREAT job Emily:))

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The key to long term fitness success is focusing on ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME and staying consistent!!! Featured below is Emily’s 1 year transformation:))) AMAZING results!!!!!!

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