INCREDIBLE Dedication To Health And Fitness!!

Today’s AWESOMESAUCE Award goes out to Kim Dillon!
” Good Life Fitness has been a big part of my life since 2011 and I’m always proud to tell people I workout there.
In 2007, I received the amazing gift of life with a kidney & pancreas transplant because of complications I suffered from Type 1 diabetes. After the transplant, like with every step forward, I was taking 203 steps back with health issues. I kept fighting because I had been given a second chance at life and needed to keep my donated organs as healthy as possible.

I joined GLF and started walking on the treadmill. Ended up walking next to Steven Auxier one day and told him I was thinking about walking the Lincoln half marathon. He encouraged me to sign up for the marathon training class offered through the gym. I never thought I could walk a half marathon, let alone run one! Three Lincoln halfs later, I think I need to thank Steve for that little encouraging talk back in January 2012. He and the staff have continued to encourage me through my fitness journey.

Hands down, my biggest supporter has been Bryant Travis. He was given quite the challenge when I signed up to train with him a few years ago. With age and the daily dose of prednisone because of the transplant, I knew I needed to take care of my bones. He took all of my limitations and continued ailments and worked them into a program that has made me stronger. He knows when he can push me a little harder or when my body can’t handle any more. He is brilliant at what he does and makes it enjoyable at the same time. I always look forward to my workouts with Bryant and feel so grateful for what he has done for me.

I remember when I joined GLF, I mentioned to a friend that I liked the diversity of fitness levels and age groups of the members. The staff was so friendly and encouraged me to stick with it. That remains true today. GLF got me moving in the right direction and with their help, I’m hoping my donated organs continue working for a very long time!

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HIIT Training For The Stepmill

WHOA!  Check Out This Short BUT Effective HIIT Training Workout!!!  You could substitute the treadmill, bike, rowing machine, or even the elliptical!!   Alternatives to burpees could be squats.

GOOD Luck!!

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How To Blast Stubborn Belly Fat

The frustration of unwanted ugly belly fat!  Many people truly look to quick fix nutrition programs and fat burning supplements as the answer of the stubborn midsection!  This blog was the #1 viewed blog of 2010 that I had posted so I wanted to share it again just in time for spring:))

Muhammad Ali

Shredded, wash board, razor cuts…these are lifelong dreams of many fitness enthusiasts. I personally view a lean firm stomach as a testimonial of one’s dedication to their nutrition and training. I receive many emails a day from people seeking advice on training their stomach. Here is a list of the Top 7 questions about achieving those razor cut abs! Also a bonus question at the end:))

Question #1: Do we have an upper and lower abdomen? Answer: No. A lot times I think we feel that we have two separate sections of the abdominal. Our rectus abodominal muscle is actually all one main muscle. The reason we often see the upper abdominals contract and burn more is because of the muscle fibers in this region. The upper abdominal muscle fibers shorten more during abdominal movements but actually the whole abdomen does contract. Proper nutrition, cardiovascular training and your core program is important!

Question #2: Why can I not see my abs yet? I do a ton of abdominal crunches but I still can not see my abs! Answer: Remember you can not spot train. Basically what this means is that we can not burn fat out of certain regions of our body. Now i do believe that we should put extra focus on those stubborn areas to help them pick up the pace:)  It is very important that we balance out our fitness instead of just trying to work on our problem spots. According to a study done at the University of Massachusetts. A group of men did the equivalent of 5,000 sit ups in 27 days and did not lose any body fat from their abdomen. The key is your cardiovascular, nutrition, and your training program.

Question #3: What is the best abdominal exercise? Answer: This is a tough question. My theory is that we must incorporate the posterior side of the body into the abdominal movement. So I personally believe the two best movements are the abdominal plank and the v-up crunch. Both of these movements incorporate the whole rectus abdominus and lower erectior spinae.

Question #4: Should I always train my abs at the end of the workout? Answer: Personally I am a fan of mixing abdominal movements in to the middle of the workout. Remember our body is a creature of habit. We are trying to break the principle of adaptation. So a good mixup is important. Try doing your stomach first. Be careful on leg day! If you fatigue your lower back before squats or deadlifts you must be cautious!

 Question #5: Can I use weights on my ab exercises? Answer: Yes, I would try to master technique first before increasing the intensity with weights. The key is technique then intensity!

Question #6: How often can I train my abs? Answer: No research has shown that we can overtrain our stomach. Personally I train my stomach multiple times per day. The military and top athletes in the world train their abdomen daily!

Question #7: Does side bends with dumbbells reduce my love handles? Answer: Unfortunately this does not work. This movement actually works the lateral range of motion in your spine. The key to reducing these areas is proper diet and your cardiovascular program. Bonus Question: If you would change one thing in my diet what would you do? Wow: Tough question…honestly I say there are 3 main keys. Work on eliminating all simple sugars, meal spacing, and work on increasing your lean protein.

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How Is Your Fitness Going In 2017

OVER 55 million people start on their fitness goals January…BUT over 80% fail in 6 weeks…BUT do we really ever fail?!?   Hopefully you have NOT joined a health club and signed a 1,2, or 3 year contract:)

How is your year 2017 going? Like many we are all doing our best to push ourselves when we workout. I have been witnessing many in the gym with a new level of motivation to meet their 2017 goals. But that warm bed, on a winter morning, is a hard one to part with mentally and physically. Yesterday, we received tips on avoiding the food cravings….how about we determine the tips for MOTIVATING ourselves to Work Out and to overcome that craving to stay in bed or relax on the couch?
And just like food cravings the same applies to our workouts, “The magic number in fitness transformations is 12 weeks! If you can stay dedicated for this period of time you will notice remarkable changes. In the fitness world the statistic shows a 65% failure rate around 12 weeks.   On a brighter note…remember nobody fails in fitness. You will work on your fitness EVERY single day of your life!”

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The top ten motivators that have worked for me:
1. Set goals that will motivate YOU and write them down. Read it daily, these goals will be very powerful for you when you are working out and keep you moving forward.
2. Tell a friend and provide them with your written goals….what’s better than having more accountability.
3. Get a Workout Partner or find someone in the gym that pushes you to give it your best and makes you want more or will keep you coming.
4. Know any one that may think you can’t do it…..prove them wrong and enjoy the look you get as you progress. This could be a huge factor for you to not decide to miss workout.
5. Motivate yourself with the programs you like to do or that work best for you. We like the path of least resistance. If it isn’t something you like or challenging you will find a million reasons to do something else.
6. Think of your work outs as opportunities or as small tasks. It can be mentally easier to motivate yourself to commit for 30 or 60 minutes, one day, one week or one month.
7. Set a schedule that is convenient and works for you. Always have the attitude to not alter that schedule for something or someone, this is my time!
8. Think positive. You will have some challenging days and you may experience some awkward moves and discomfort. Focus on what you can do; it will improve because you desire to make it work for you. Workouts should make you happy!
9. The euphoria after an intense workout. At first you may feel dogged, maybe beaten but eventually it is the GREATEST feeling when you recognize that you put it all out there, you gave your best and that is the ultimate satisfaction! Enjoy this emotional high it is a motivational boost.
10. You want it, you need it and most of all you DESERVE to be healthier and fitter!!

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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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Good Life Fitness Is Selected Top 50 Gyms In America

In 2017 You Will Look And Feel Your BEST!!! In 2016 Good Life Fitness Was Picked In The TOP 50 BEST Gyms In America AND #1 Gym In Nebraska By Men’s Health Magazine!! Good Life Fitness Also Won BEST “Place To Feel A Burn” And #1 Gym In Customer Service In Lincoln!!!

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We Pride On Being A Locally Owned/Operated Business And PRIDE On Customer Service!!

NOW With Our 2nd Location OPEN On 84th Highway 2…Come Check Out Good Life Fitness For A FREE Week With NO High Pressure Sales, NO 1,2, OR 3 Year Contracts, And NO Rate Increase Once You Join!!!

We Are Dedicated To Your Fitness Success In 2017!!!!!!!!

 

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Jump Start Your NEW Year With Metabolic Personal Training!!

Lindsay Goodenberger- Client Of Bryant Travis Lindsey Coodenberger

At Good Life Fitness/N-10sive Boot Camps we are dedicated to motivate and educate our clients by improving the quality of their life. Let our certified personal trainers and fat loss specialist custom design your fitness plan specific to your goals!! To maximize your results let one our fat loss specialists custom design your nutrition program with our award winning Shred Nutrition Program. The key to long term health and fitness is to focus on ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME. We help individuals perform at their best, regardless of age or fitness level. We do not implement one standard fitness program for all our clients.

With today’s busy lifestyle we realize the need for convenience and bringing fitness right to you. We offer many different types of customized packages to fit your individual needs. If it is a change in your fitness routine or daily accountability, we can provide that extra motivation.  Check out our 30 minute metabolic personal training for busy people!

Jill Shemek- Client Of Bryant Travis

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NOW Offering TEAM Training UP To 10 People 

Our Trainers Specialties Include:

  • Senior Resistance Training
  • Injury Prevention
  • HIIT Interval Training
  • Pre/Post New Mom Training
  • Mobility
  • Company Wellness
  • Core Training
  • Post Rehabilitation Training
  • Sports Specific Youth Training
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HUGE New Student Membership SPECIAL!!!

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EXPIRED:   December 31st 2016

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Top 3 Tips To Achieve Your Fitness Goals!!

Why do people fail to achieve their fitness goals? Maybe it is the same reason many fail to achieve their life long dream? I really believe fitness is 90% psychological and 10% physical. Mindset is everything, and if you approach a task with a negative mindset, you are destined to fail. Have you ever known a pessimist? No matter what you say they always look at the negative. Personally I avoid these people…they are not in my 10th person group!

 

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Here are my top 3 reasons that I think why people fail to achieve their fitness goals!

1. They Fail Before They Start– Why do people fail before they start on their fitness journey? I have experienced people who will come up with 50 reasons why they can’t reach their goal before they even start. They are starting with the wrong mindset! They use the common excuses such as no time, family comes first, no money, their job is too busy, class times do not work with their schedule, to tired, not a morning person, do not like to sweat, kids’ schedules, too expensive to eat healthy, spouse or significant other will not eat healthy! Well instead of thinking why you can’t succeed, what about thinking about how you will succeed or how you will use time management to succeed, use creative recipes to make healthy food, prepare food in advance, go to bed earlier, stop eating out to save money, or basically make your health a priority!

2. Remember you are your maker -Every waking moment’s purpose should be to improve yourself, both physically and mentally! It is sad to think people spend more money on the maintenance of their car than on improving their health!

3. Goals! Goals, goals, goals, goals, goals and more goals! Yes from the beginning of our lives, we have been taught about setting goals to achieve! I think alot of people have good intentions to succeed, but they just talk about them. In order to succeed you must write daily, weekly, monthly, 6 month, 1 year, and 5 year goals! You must write these goals down! I personally write my goals down on my desk to basically keep me striving both mentally and physically! My former training partner even put my #1 goal on my screen saver of my cell phone!!! Now talk about a reminder!!!! A goals that is not put down on paper is just a DREAM! Afraid Of False Starting! Fitness is very confusing! The fitness community has produced over 10,000 books that proclaim they have the answer to everyone’s problems! Now what about all the fad diets, fad supplements, fad fitness programs! WOW A TON OF CONFUSION!!! I believe that a mass majority of people have confused their bodies and their minds with clutter!! We have to sort through all of the spider webs and start on a proven path of fitness success!! THE ANSWER TO FITNESS IS TO FOLLOW A SOUND FITNESS AND NUTRITIONAL PLAN THAT WILL DELIVER RESULTS FOR REAL PEOPLE!!

BONUS#4: BELIEVE IN YOURSELF! HONOR YOUR BODY! YOU ARE YOUR MAKER! Every day is a new day! You owe it to yourself to take care of yourself for you and for your family! Your health should be a priority! Do not put it off till tomorrow. Strive for progress not perfection!!!! Please Feel Free To Leave A Comment! Dedicated To Your Fitness Success!! Steve

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Good Life Fitness 21 Day Fat Melting Program

YES check out this 21 day fat melting program offered ONLY at Good Life Fitness!!!

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N-10sive Boot Camps will provide you with best results, period.

I’m so sure you’ll be thrilled with the workout and results that are boot camps are the #1 in Nebraska!! You’ll know after just a couple N-10Sive sessions that the boot camp methodology we utilize gives you the most diversified workout possible in 1 hour. There is no other workout that delivers the benefits of weightlifting, gymnastics, plyometrics, short distance running, long distance running, yoga, and core work in such a short time! You’ll burn unwanted fat, build lean, toned muscles, and develop the gorgeous body that comes from balanced fitness.

What kind of results can I expect from boot camp?

You can expect a shredding of 3-5% in body fat, a boost in strength and endurance, and a cutting 2-4 inches around that stubborn midsection! A large part of making those remarkable results is from making wise nutrition choices and being consistent attending boot camp. With 2 certified nutritionists on staff we are here you assist you along the way. Of course, results vary from person to person.
I am worried that I am too out of shape.
All fitness levels are welcome at N-10Sive Boot Camps. If you are a beginner, or a veteran exerciser, N-1oSive Boot Camps will challenge you to your fitness level. No one is ever left behind! Our goal is to push you out of your comfort zone but also keep in mind your fitness level. During the class I divide repetitions from Level 1 to Level 3 so everybody is being pushed to their level to achieve results.
I like to exercise alone.
How long has your body been in a rut? Do you challenge yourself or skip workouts on low motivation days? Do you stop short when you feel fatigued? Our mind is the weakest muscle and N-10Sive Boot Camps will push you to safely improve your fitness level. The boot camp builds on accountability and group support which drives you to long lasting results.

What if I have bad knees and can not squat or run?
The squat is the most common movement we do in life. When it comes to injuries there are modifications to all exercises and I demonstrate each exercise with modifications for those that have joint issues. After personally rupturing 7 quadriceps tendons I have a tender heart for the knees, so don’t let this scare you from enjoying exercise.

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