Jump Start Your Fall With Good Life Fitness

Fall Is Here!!  YES The Before You Know It Thanksgiving, Christmas, And NEW Years Will Be Here!!!   Jump Start Your Fitness EARLY At Lincoln’s Premier Fitness Facility!!  Check Out Below Why Good Life Fitness Was Selected As The #1 Gym In Nebraska And TOP 50 In America!!

 

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Top Tips For Fall Motivation

Fall is here, colder weather on its’ way and YES your motivational and dedication to fitness will be tested to it’s max!  Check out my TOP tips for Fall motivation to help you stay on track PLUS look and feel your BEST going into 2018!!!  

  1. Support System-  Your support system at home, work, and the gym is key to help hold you accountable when the cravings kick in and your motivation drops to hit the gym!!
  2. Participate In Fitness Challenges-  Work challenges, online line and your health club fitness challenges are great ways to hold yourself accountable and set short but yet motivating goals!!

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3.  H.I.I.T Training-  Short but sweet!!  Yes to boom up the metabolism, change up the dreaded cardio I would highly recommend H.I.I.T training ( high intensity interval training).

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4.  Early Morning Workouts-  YES short term pain for long term gain!!  I highly recommend getting in your workouts before your day gets going and your motivations or EXCUSITIS kicks in:)

5.  Track Your Workouts And Keep A Journal-  Individuals who have tracked their workouts and nutrition PLUS kept monthly measurements have shown a 90% long term fitness success rate!!

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6.  Attend A Scheduled Workout–  Scheduled meetings and meeting others there are HUGE for success!  A scheduled workout with a trainer will hold you accountable and when you feel like staying in bed or skipping the gym these are CRUCIAL for your success!!

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Top Tips To Alleviate Water Retention

DO YOU FEEL BLOATED? HOW TO AVOID EXCESSIVE WATER RETENTION

Do you commonly walk around feeling like a bloated Sponge Bob Square Pants? Have you noticed that you can bounce around 3-6 pounds per day? Are you dreading putting the bikini on or taking the shirt off at the pool this summer?!? Have you ever noticed one day you feel EXTRA lean and then some days you feel FLUFFY?!? This is very FRUSTRATING!! I highly recommend that you seek the assistance of our fat loss specialist at Good Life Fitness that will custom make your “Shred” nutrition program to help you look and feel your best for Spring:))

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Here are some Summertime tips to help you better understand water retention and how to prevent it.

Our body acts very much like Sponge Bob. If you consume small amounts of water, it is very similar to taking a few drops of water and pouring it on a sponge. What happens? That dehydrated sponge will hold onto that water therefore causing you to look and feel bloated especially in the midsection. Now if you take a fully saturated sponge and pour a gallon of water on it the sponge will absorb it and then overflow the remaining amount. The common thinking is to restrict your water to lose weight, but what happens is the body perceives it and the signal is transmitted saying that you better retain it not knowing when the next water is coming again. This is what makes us feel bloated! Many people commonly will take water pills, detox pills, or other natural herbs trying to alleviate this water retention. These supplements are only a QUICK FIX to a problem that can be cured with proper hydration, water intake, and most important nutrition consistency! When you are bloated you are actually dehydrated. When you have the urge to drink water this is a sign of the first stage of dehydration. Have you ever noticed that all body builders carry a milk jug of water around and they are lean, muscular, and full of energy. Over 70% of America’s population are walking around chronically dehydrated.
How much water should I drink per day? I usually recommend first the following equation. Take your bodyweight/2.2. If you are doing that then your bodyweight x .66 = oz of water per day. Try adding lemon to your water. Common foods to avoid are dairy products ( cottage cheese), flour, excessive bread consumption, high amounts of cereals, frozen meals, lunch meat, salsa’s, spaghetti sauces, canned vegetables and soups, excessive caffeine, alcohol, fast food, chips, and pretzels.
There are foods that have properties to help alleviate water retention. Try and incorporate white fish, spinach, and asparagus to help with excessive water retention!! Another important factor is to not eliminate carbohydrates from your diet…this will cause more problems down the road.

GOOOOOOOOOOOOOOOO TEAM!!!

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Tank Top, Halter Top, Tube Top Weather Is Coming!!

YES tank top, halter top, tube top weather is coming…are you ready?!?  Schedule today a FREE personal training/nutrition consultation to help set your fitness goals for Spring!!  FREE body composition testing to help with your starting goals!!  FREE equipment orientation to answer any questions you have.

 Stop by the front desk for more details!

 

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Good Life Fitness Sports Specific Training

Good Life Fitness now offers sports specific youth training for individual or small group with numbers not exceeding 7.  Schedule today your FREE fitness consultation today.

 

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Youth Sports Training Program

Each child, or group, will have a specific training program specific to their needs as athletes. We will do fitness testing during the first session measuring strength and speed, and then periodically throughout their training program to monitor progress. This program will contain strength, endurance, agility, plyometric and speed training specific to each athlete and sport. Our goal is to use this more individualized training to instill proper technique and enhance skill level in the athlete, so they can carry this on to their sport.

AGILITY TRAINING: Agility training as an athlete is very important. From youth athletics all the way up to professional, it is very important. For example, some benefits:

  • Aids in injury prevention
  • Improve multi-planar coordination
  • Increase heart rate and blood flow
  • Increase mind-body connection

STRENGTH TRAINING: Strength training is important for all athletes, not only for power lifters, or football players. For example, some benefits:

  • Increase bone density
  • Increase calories burned while resting
  • Increase muscle tone
  • Increase explosiveness

SPEED TRAINING: Speed training is not only for sprinters. All athletes that are involved in sports with quick bursts of running or moving can benefit from speed training. For example, some benefits:

  • Increase calorie burn
  • Improve your VO2 max, or your body’s ability to use oxygen
  • Increase your body’s ability to oxidize fat
  • Trim time off of your running/sprinting times

PLYOMETRIC TRAINING: The goal of plyometric training is to train for maximum force production in the smallest period of time, so reps are kept low and the intensity and effort is high. All athletes can use plyometric training to improve all parts of their game. For example, some benefits:

  • Increase explosiveness
  • Increase strength and efficiency of fast twitch muscle fibers
  • Improve maximal strength performance
  • Increase stamina
  • Increase speed and power
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Good Life Fitness “Shred” Nutrition Program.

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The “Silent Killer”

Yes believe it or not but lack of movement is labeled as the “silent killer”.  If you really look at your daily activity you might find a big majority is “sitting” .Yes we have become a screen viewing society and many just lack movement with a combination of poor nutrition is a DEADLY combo.

As you are aware, I’m sure, people who work in an office tend to sit down ALL DAY LONG, and even if they have worked out in the morning (like at your boot camp), they still might be very sedentary during the day.  Here’s a typical example:  Get up and go to Steve’s boot camp with your day starting at 4:30a.m.

If you look at your life schedule with children.  It could be even more lack of activity.  Driving children to their activities and sitting and watching activities..in general we have become even more inactive the more involved our children become.  On the go makes us even more open to grabbing food on the go and foods with preservatives.

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4:30a.m -5:00 – SIT in car on way to Good Life Fitness

5:00-6:00am — Boot Camp at Good Life Fitness

6:00-6:30am – SIT in car going home

6:30-7:30 – ready for work

7:30-8:00 – SIT to go to work

8:00-11:30 – SIT at work

11:30-12:30 – lunch (SIT most of it)

12:30-5:00 SIT at work

5:00-5:30 – SIT on the way home

5:30-bedtime – dinner, SIT to read/watch tv/help kids with homework, e.t.c.

 

That’s 11 hours of sitting, not including the sitting time after 5:30p.m. Lack of activity…YES belly fat and flat butt syndrome:)  Amazing when you really break down your daily activity like above.

GOALS:  Get up and move around through out the day.  How about a ergonomic desk that allows you to stand?  How about taking a walk or better yet go to the gym over your lunch hour?  How about go for a run/walk when your children are at their practices?  Your daily goal is 10,000 steps per day!!

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Good Life Fitness For Final Round Of Voting!!

A HUGE Thank You To All Of The Members Of Good Life Fitness And To Everyone Who Cast A Vote To Help Us Be In The Final Voting!!!! PLEASE Cast Your Vote Starting Monday!!!!!glfthxu

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Join Us For The 6 Week “Shred” Transformation Challenge

Here is a great challenge to get your body, your health, and your life back on track!! Maybe you have been in great shape before, maybe you are just sick of feeling sick and tired!! Stop into Good Life Fitness!! It is time to take action and make a change!

This Challenge Is FREE For All Good Life Fitness Members Of BOTH Locations!!!!

Wave 2 Competitors Will Measure This Sunday From 11a.m. To 1p.m. January 22nd.  BOTH Locations

Wave 3 Competitors Will Measure Sunday January 29th.  BOTH Locations From 11a.m. To 1p.m. 

NO Appointment Necessary.

 

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Why 65% Of People Fail With Home Workouts!!!

Throughout the years I have witnessed some major life changing transformations. I still have so many questions about peoples struggles with achieving fitness success? Why does fitness have a 65% failure rate at week 12? Why do so many fall into the infomercial traps to only find themselves still looking for the next best thing? Why do so many look to the next supplement or fat burner to fill in the gaps where their nutrition is failing? Maybe we will never know the true answers but this is life long goal of myself and the staff at Good Life Fitness/N-10sive Boot Camps! We are dedicated to our clients fitness success!

Have you ever noticed in the local garage sales all of the fitness equipment sitting there? I have known thousands of people who have purchased P90x, Insanity, Bow Flex, treadmills, ellipiticals, and eventually they turn into glorified cloth hangers. Yes it looks easy and convenient but the #1 element is missing…GROUP ACCOUNTABILITY!!I truely believe the #1 element that is missing in many home video workouts is GROUP ACCOUNTABILITY!! Studies show a 225% success rate when people exercise in a group atmosphere! Travis Eckhardt was not new to fitness and like many Travis looked to the famous P90x and Insanity workout to help him take his fitness to the next level. I am HONORED that Travis has shared his personal fitness testimonial and his experience at Good Life Fitness/N-10sive Boot Camps !!

Background-Good Life Fitness has been a key element to my fitness transformation. I’ve always been an active individual, playing sports in high school and college. After organized sports ran its course I tried to occupy my free time by working out at the gym or doing P90X or Insanity workouts. The gym allowed me to maintain my current fitness level but never really improve, I simply wasn’t dedicated enough to push myself when no one was looking. P90X and Insanity are great workouts and I was able to see results but it became boring/dull doing the same workout over and over again. I soon found myself not pushing myself, fast forwarding the workout, and finally skipping workouts all together. I never really got completely out of shape all together but I definitely wasn’t pushing myself to improve my fitness level either.
Workouts-In late November I joined Good Life Fitness to participate in N10sive boot camps. I was very skeptical at first thinking that the workouts would be a walk in the park. WRONG. It was one of the hardest workouts I have ever done. In fact, a lot of days as I leave the gym I’m thinking to myself that was one of the hardest workouts I have ever done. That is the great thing about this place. Once you show up there is no stop button or slacking off or taking breaks. I also find myself constantly sore which means these workouts are really doing their job. I personally am very competitive by nature and love to set the pace in class if I can but not at the expense of sacrificing form. When Steve talks about “how we can make the workouts harder” I personally think if you have to ask that question you’re not doing them right. Every day is a challenge if you follow the instructions and push yourself.
Nutrition-Equally important as the intense workouts is your nutrition plan. Good Life’s nutritionists designed a customized diet for me based on my activity level that included calorie intake per day, what to eat, when to eat, etc…I try and stick to that nutrition plan as close as I can during the week. I certainly have my “cheat days” and have never said “no” to chips and salsa but by avoiding keeping those foods in the house I eat them less frequently. Good Life has also provided us with some great recipes to mix up our meal plan instead of eating the same food every day. I’ve been a big fan of the Myofusion protein that is sold at Good Life and just recently started taking the “Super Charge” pre workout drink that I feel has improved my energy and focus during workouts. I also prefer to work out in the morning because when I do I feel that I have better self control when picking foods to snack on. If I’ve just killed myself on a workout that morning I don’t want to go and offset it by eating something unhealthy.
Results– I’ve been a member six months now and my body weight has dropped from 177 lbs to 158 lbs. My body fat % has dropped from 12.5% to 6.6% and I have no intentions of being satisfied. These work outs are addicting, exciting, and always changing. You can’t say the same with a DVD workout. In addition to the results I’ve seen on the scale, the friendships I’ve developed over the past 6 months are equally as rewarding.

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