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:))

spongebob

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!!!

Share it! Facebooktwitter

Good Life Fitness Referral Challenge!!

 

Check Out Our HUGE Referral Challenge For April!!!!  BONUS If You Have A Friend Join Your Name Is Entered Again To Win The 6 Month Membership!!  April Referral Program

Share it! Facebooktwitter

Good Life Fitness “Shred” Nutrition Program.

glfshred1

Share it! Facebooktwitter

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.

glfnutrition

 

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!!

Share it! Facebooktwitter

Good Life Fitness “The Cure For The Common Workout”

glfpostcard

Share it! Facebooktwitter

NEW N-10sive XPRESS Fitness

Starting January 1st!!!!!!!!!!!!!!

We Are Dedicated To Helping You Look And Feel Your BEST In 2017

Check Out The NEW 30 Minute Classes Over Your Lunch Time PLUS 6:30p.m. Group Fitness At Good Life Fitness Southeast On 84th Highway 2!!!!!!

Good Life Fitness Southeast is now offering 56 Group Fitness Classes each week (starting January 1)!
Our NEW :30 Minute classes are a condensed version of your GLF favorites! I like to just call them…fast & hard!

january-southeast-group-fitness-class-additions

januaryxpressfitness

 

Share it! Facebooktwitter

Fitness Comfort Zone-Stepping Out For Maximum Results

I am the first to admit that it is not fun to push yourself.  When I was powerlifting I dreaded the 3 hour squat workouts…but I had an amazing training partner that LOVED SQUATS!    It is human nature to constantly comfort and reward ourself throughout the day.  Look at Starbucks for example… They are constantly upselling you with the following one liner “would you like to add a delicious pumpkin bar with your latte”?  Well sure….I can comfort myself!   We have been taught from an early age that food can be comforting just like grandma’s chocolate chip cookies when we were upset.  Have you ever noticed that large commerical gyms are loaded with low impact cardiovascular machines or selectorized circuit equipment?  Have you ever noticed that the ellipticals are packed…I guarantee 45 minutes of the elliptical is alot easier than 45 minutes of running on the treadmill and people wonder why they cannot drop excessive body fat?  Why do people choose the easiest cardio?  Is it the low impact theory that draws people to the elliptical?  Have you ever noticed that it is hard to elevate your heart rate on the elliptical once you have been using it for 4 weeks…the same for the treadmill?  Have you ever noticed it is easier to run on the treadmill versus outside running?   cardio-brain1

What would you say if I could guarantee you to burn excess bodyfat with proper nutrition in little as 1 hour a day? 

Our bodies are very smart when it comes to fat burning.  Nobody wants to step out of their comfort levels when it comes to fitness.  What type of fitness would we do in a gym if the elliptical or treadmill was never invented?  How about interval training with weights and short durations of anaerobic training? Interval training guarantees to push you out of your comfort level.   I am a big fan of Tabata training, Hiit Training, and the super set method of training for burning stubborn body fat!  Here is a very effective Tabata program that will guarantee to push you out of your comfort level to pave the way for fat burning!

The Tabata program has a sequence of the following. Repeat this Tabata  then proceed to the next Tabata.

  • Bodyweight Lunges alternating feet:  20 seconds then Ice Skaters ( lateral) for 10 seconds.  Rest 10 seconds.  Repeat 4x
  • Bodyweight pushups:  20 seconds to front abdominal planks 10 seconds. Rest 10 seconds   Repeat 3x
  • Mountain climbers:  20 seconds then Burpees for 10 seconds.  Rest 10 seconds.  Repeat 3x
  • Bear Crawls ( side ways) for 20 seconds then chair tricep dips for 10 seconds.  Rest 10 seconds.  Repeat 3x
  • Lying abdominal bicycles 20 seconds then laying face down supermans for 10 seconds.  Rest 10 seconds.  Repeat 4x
Share it! Facebooktwitter

HUGE New Student Membership SPECIAL!!!

glfwinterstudentspecial

EXPIRED:   December 31st 2016

Share it! Facebooktwitter

Good Life Fitness 21 Day Fat Melting Program

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

21-day-rapid-fat-burner-program-2-3

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.

Share it! Facebooktwitter

Black Friday Specials At Good Life Fitness

black-friday-2016-specials

Check Out Our HUGE Black Friday Specials!!! Perfect Stocking Stuffer Ideas!!

Can Purchase Over The Phone For Convenience. (402)434-4444

Looking to start on your fitness journey in December OR maybe you are looking for a NEW health club in 2017 ?!?!? Check out why Good Life Fitness was VOTED the #1 health club in customers service and place to fee a burn and Nebraska PLUS Top 50 Gyms In America by Men’s Health.

Common Questions To Ask Yourself When Searching For A Health Club In 2017

: Do you swim?  Are You OR Your Family Going To Swim Enough To Justify The Monthly Cost? Is the pool to busy to swim lanes?
: Do You Have To Pay Extra For Child Watch?
: Do you play racquetball?  Are You Going To Play Racquetball Enough To Justify The Cost?
: Will My Monthly Membership Increase Yearly?
: Do you play tennis?  Are You Going To Play Tennis Enough To Justify The Cost?
: How Clean Is The Facility Or Is The Equipment/Facility Updated?
: Do you play basketball?  Are You Going To Play Basketball Enough To Justify The Cost?
: Are The Club Hours And Class Schedule Flexible Enough?
:  Is The Facility Locally Owned/Operated?
: What type of memberships are offered that meet your needs?

Reason’s Why Good Life Fitness Members Choose Good Life Fitness.

*************************************
: Good Life Fitness is locally owned/operated
: HUGE cardio/weight room
: Large Women’s ONLY fitness room
: OVER 120 fitness boot camp/group fitness classes
: 2 Facilities to choose from
: SUPER clean and equipped maintained daily
: AMAZING customer service
: FREE child care
: FREE tanning with all pre sale memberships.
: AWESOME club and child care hours
**************************************
What Makes Joining Good Life Fitness Unique
*************************************
: NO High Pressure Sales OR Hard Closing To Join
: NO Sneaky Sales Gimmicks
: NO calling you daily to join after your guest pass
: NO sales people working on commission
: NO 1,2, OR 3 year contracts
: NO initiation OR enrollment fees
: NO cancellation fees or buying out your contract fees
: NO rate increase OR yearly facility improvement fees
: NO extra fee or membership to use our 2nd location
***************************************
Black Friday Personal Training SPECIALS

Stumped over what to get your daughter, mom, dad, wife, brother or sister?
If your friend or family member has expressed interest in getting healthy or already has a fitness routine, then a 🏋🏻‍♀️ personal training 🏃🏼‍♀️ gift might be perfect for them!!
👟👟👟👟👟👟👟👟👟👟👟👟👟👟
Here’s my BLACK FRIDAY deal:
Buy 5 sessions, get 1 FREE
Buy 10 sessions, get 2 FREE
Buy 15 sessions, get 3 FREE
👟👟👟👟👟👟👟👟👟👟👟👟👟👟
This deal is good for one-on-one sessions or partner training, and can be purchased as 30 minute or 60 minute sessions!!
Grab a friend and let’s get started.

last-chance-silver-membership-002

Share it! Facebooktwitter