The gift of fitness is the gift that keeps on giving. The #1 exercise we can do is to lift up a family member or friends and encourage them to start on their fitness!! This is a great idea for personal training, the award winning “shred” nutrition program, or health club membership. Call today (402)434-4444 or stop into Good Life Fitness for your stocking stuffer!!!!
A HUGE congratulations to Crystal Kaster, Samantha Gallentine, Amara Nichols and coach Bryant Travis on their success at the Bluffs Classic in Omaha Nebraska!!! GOOOOOOOOO Team!!!!
Crystal Kaster received 3rd in beginner figure, 5th in novice figure, and 4th in figure open in the Bluff’s Classic! Awesome job ladies among some very tough competition!!!!
Samantha Gallentine walked away with 6 medals total including a 4th in the USA Super Pro Figure open and 5th in the Bluffs Figure open.
UPDATE: A HUGE Congratulations To Bethany Stritt On Hitting Her Goal!!! 10 months ago she set a goal for herself. When Good Life Fitness nutritionist Marika Brack first met her she said “I have a cruise in November…” well, the cruise is today. Not only did she meet her goal (almost exactly) but she did it consistently over the last 10 months! Over 34 lbs, 13% BF, and 17″ GONE!!! I LOVE the fact that this was slow and steady and not a crash quick-fix-loss. She did it the right way, enjoying life, while eating clean and working her butt off in the gym. AWESOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
BUSY season is here!!! Yes holidays parties, shopping, cold weather, shorter days and YES excusitis!!!!
Here are 5 habits to start working on now to help you survive through the toughest time of the year. Please keep in mind 65% of people fail from January 1st through the month of March. These 5 habits will help you to become successful PLUS help in all areas of your life
Many jump in the ocean with no goals!! This is a reason why many fail to survive past 12 weeks!! Every morning take a note book and write down 10 goals in present tense.
Every night take a few minutes to schedule your next day. Work from your notebook and this 1 habit alone is priceless for your success!
Sense Of Urgency
The success of hitting your goals is to place a date attached to them. The date assigned to your goals will give you a sense of urgency. Time management, personal management, and life management is key to being success in hitting your fitness goals.
Ranking Your Goals
To survive the holidays you must develop the habit of ranking your goals in priority. The easy tasks should be placed last and the tougher goals first. The tougher goals will give more reward.
Taking Care Of YOU
During the holidays and life in general many forget how important YOU are in keeping your health. This is important to stay healthy both physically and mentally. Take time for YOU!
The 2013 Good Life Games was a HUGE success watching people hit goals and hitting new levels of their fitness!!! This years games featured many new sponsors of the event and I would like to thank all of the volunteers, sponsors, participants, and my staff for a great event!!!! This year featured something unique…a deadlift challenge along with a maximum rep pushups challenge!! The female divison was won by Heather Rennerfeldt hitting a HUGE 80 reps and Ben Weyers maxing out at 132 reps!!! The deadlift challenge was exciting to see. This year people had a chance to max out their bodyweight for as many reps as possible!!! The female winner was Jill Shemek hitting 71 reps with 135#!!!! The male winner was Dan Huter hitting 71 reps with 240#!!! SUPER impressive!!!!!!!
This years Good Life Games covered all areas of ones’ fitness!! With colder weather in the morning and a course change we avoided the cold water crossing and added more trail running. This years event was AWESOME!!! The grand champion of the female division was Gina Olson with a 39.25 min completion time!! The grand champion of the male division was Travis Eckhardt with a time of 34.09 minutes!! With over 15 obstacles and 4.5 miles this race pushed people from impossible to possible!!! GREAT job!!! Listed below is the final results and congratulations to ALL participants!!!
1 Eckhardt, Travis 10:39:00 AM 0:34:09
2 Stukenholtz, Heath 9:39:25 AM 0:34:24
3 Ailes, Brent 9:40:39 AM 0:35:38
4 Johnson, Kyle 9:41:24 AM 0:36:23
5 Fischer, Ted 10:41:42 AM 0:36:51
6 Hottovy, Toby 10:41:51 AM 0:37:00
7 Maschmann, Caleb 9:42:10 AM 0:37:09
8 Sands, Michael 10:13:19 AM 0:37:36
9 Flores, Pablo 10:14:11 AM 0:38:28
10 Weyers, Jake 9:44:22 AM 0:39:21
11 Kurtzer, Justin 10:15:21 AM 0:39:38
12 Bogus, Chris 9:45:07 AM 0:40:06
13 Chrisman, Trent 9:45:07 AM 0:40:06
14 Kaborek, Chris 9:45:24 AM 0:40:23
15 Nelson, David 10:45:19 AM 0:40:28
16 Schweitzer, Austin 9:45:44 AM 0:40:43
17 Sutton, Paul 9:46:01 AM 0:41:00
18 Schammert, Bill 9:46:58 AM 0:41:57
19 Rennerfeldt, Jon 9:47:05 AM 0:42:04
20 Newell, Aaron 9:47:35 AM 0:42:34
21 Dolezal, Russ 10:19:11 AM 0:43:28
22 Jurgensmeier, John 9:48:54 AM 0:43:53
23 Holtovy, Colton 10:49:08 AM 0:44:17
24 Diamant, David 9:49:38 AM 0:44:37
25 Stolzenburg, William 9:49:55 AM 0:44:54
26 Blankenship, Johnny 10:20:42 AM 0:44:59
27 Bailey, Taylor 10:50:00 AM 0:45:09
28 Cantrell, Steve 10:20:53 AM 0:45:10
29 Burchfield, Paul 9:50:30 AM 0:45:29
30 Sovergign, Zach 10:21:42 AM 0:45:59
31 Carpenter, Kevin 9:52:11 AM 0:47:10
32 Becher, Mark 10:23:36 AM 0:47:53
33 Sullivan, Kenton 9:53:41 AM 0:48:40
34 Carlson, John 9:55:03 AM 0:50:02
35 Anderson, Ryan 10:26:14 AM 0:50:31
36 Houby, Frank 9:55:39 AM 0:50:38
37 Oltman, Tim 10:27:03 AM 0:51:20
38 Malcom, Greg 10:28:52 AM 0:53:09
39 Hest, Ian 9:58:29 AM 0:53:28
40 Bergman, Jesse 9:59:30 AM 0:54:29
41 Hudson, Shane 10:59:35 AM 0:54:44
42 Hutchens, Jared 10:00:27 AM 0:55:26
43 Hughes, Nick 11:00:51 AM 0:56:00
44 Keller, Bryce 10:31:47 AM 0:56:04
45 Hildenbrand, Todd 11:01:23 AM 0:56:32
46 Kieber, Kent 10:03:34 AM 0:58:33
47 Aguilar, Edwin 10:38:59 AM 1:03:16
48 Nitzel, Ken 10:08:59 AM 1:03:58
49.McElvain,Nick 11:06:22 AM 1:41:38
Top Female Runners:))
1 Olson, Gina 9:44:26 AM 0:39:25
2 Chrisman, Andrea 9:44:33 AM 0:39:32
3 Anderson, Emily 10:15:54 AM 0:40:11
4 Rennerfeldt, Heather 9:45:38 AM 0:40:37
5 Orti, Camila 9:47:02 AM 0:42:01
6 Sands, Katie 10:18:16 AM 0:42:33
7 Welch, Chelsey 9:48:24 AM 0:43:23
8 German, Maria 9:50:40 AM 0:45:39
9 Schreiner, Megan 10:22:57 AM 0:47:14
10 Hohbein, Morgan 10:23:11 AM 0:47:28
11 Breen, Sara 10:23:19 AM 0:47:36
12 Cunningham, Markay 10:23:59 AM 0:48:16
13 Johnson, Christi 10:25:08 AM 0:49:25
14 Dolezal, Brenda 10:25:11 AM 0:49:28
15 Hutchens, Megan 9:55:42 AM 0:50:41
16 Roester, Danielle 10:27:17 AM 0:51:34
17 Jurgens, Rebecca 9:56:54 AM 0:51:53
18 Nitzel, Reba 9:57:04 AM 0:52:03
19 Kirchner, Sandy 10:28:12 AM 0:52:29
20 Kuhnel, Jordan 10:29:04 AM 0:53:21
21 Blankenship, Jennifer 10:30:10 AM 0:54:27
22 Carlson, Sydney 10:30:40 AM 0:54:57
23 Hudson, Jazzi 11:00:19 AM 0:55:28
24 Diamant, Michelle 10:00:39 AM 0:55:38
25 Oppegard, Sadie 10:32:56 AM 0:57:13
26 Carlson, Barbara 10:02:27 AM 0:57:26
27 Willnerd, Erin 11:02:43 AM 0:57:52
28 Koester, Katie 11:03:05 AM 0:58:14
29 Utterback, Jasmine 10:04:08 AM 0:59:07
30 McIntosh, Macey 10:04:27 AM 0:59:26
31 McIntosh, Laura 10:04:27 AM 0:59:26
32 Boruch, Emily 10:07:14 AM 1:02:13
33 Menebroker, Jennifer 10:38:38 AM 1:02:55
34 Masek, Holli 10:38:54 AM 1:03:11
35 Carlson, Grace 10:08:13 AM 1:03:12
36 Sally Leifert 10:08:12 AM 1:08:12
37 Taeghan, Kai 10:47:42 AM 1:11:59
38 Crandall, Julie 11:18:10 AM 1:13:19
39 Stegman, Debbie 10:52:56 AM 1:17:13
40 Madison, Casey 11:23:10 AM 1:18:19
41 Whitehead, Dominque 10:58:03 AM 1:22:20
42 Lovelace, Emily 11:02:34 AM 1:26:51
TEAM N-10sive from Good Life Fitness showed really well in their first year entered into the women’s team division!! They Ran A HUGE Race!!! Good Life Fitness N-10sive Boot Camps finished the Market to Market Relay Nebraska in a time of 09:56:05, overall place 57, division place 4th!!!
Team members included Sarah Madsen (staff), Melanie Shemek (staff), Kristi Niederklein (staff), Sam Eckhardt, Kelly Johnson, Carol Barry, Megan Palera, and Jill Tillinghast
This past weekend was a HUGE success for all members of Good Life Fitness who entered into Market 2 Market!! SUPER proud of everyone smashing their fitness goals!!! GOOOOOOOOOO TEAM!!!!!Share it!
We have had the HONOR to work with some truly amazing people on their fitness journey’s!!! Keith and Connie Belt’s dedication to fitness and to each other is truly amazing to watch. Connie in boot camp has inspired so many people to keep pushing and if there is a will…then there is a way!!! They have pushed from impossible to possible and they have done it together!!! Connie and Keith have inspired all of the staff and members of Good Life Fitness!!
BOOM!!! Cold weather is here for at least a little while:) Here are my top 15 ways to fight off cravings! Cravings can totally derail your progress and a lot times we call this “falling off the wagon”. The next 12 weeks will be the biggest test of your will power. Fact: In the fitness world we will see more than a 7-21# weight gain from October 1st to Jan 15th. Here are my top 15 ways to fight off those cravings and to help you stay on track!
1. Increase your water intake. Take your body weight x .66 for daily oz intake.
2. Never skip meals. Skipped meals will increase your cravings for quick fix foods (processed carbs).
3. Eat real food..avoid all liquid calories. More bang for your buck.
4. Switch your dinner plate over to your salad plate. Sometimes our eyes are bigger than our stomach.
5. Develop a circle of friends with the same fitness goals..more accountability.
6. Increase your fiber intake. Daily goal is 35 grams of fiber per day.
7. Eat slowly. Allow each main meal a 20 minute time span to complete. Chew slowly.
8. Never skip breakfast. Choose a lean source of protein with a low glycemic carbohydrate ( 3 egg whites with a serving of Old Fashioned Oatmeal).
9. Avoid diet soda’s. Carbonated beverages will leave you feeling bloated and empty feeling.
10. Brush your teeth after each meal.
11. Drink green tea throughout your day to help stabilize your blood sugar.
12. Avoid habits that place you in bad situations. Watching T.V after supper. Become more active. Change your habits. No Facebook at 9p.m:)
13. Increase your green vegetables with your main meals.
14. Avoid stimulants and appetite “suppresants”. They only mask the problem without solving them.
15. Be prepared with healthy low calorie snacks. Raw unsalted almonds are a great alternative.
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:))
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!!!!!!