Good Life Fitness Rev X 349 Mile Challenge Finishers

These are 7 of 29 people on planet earth who get to represent this shirt. Congrats to the first group to complete the 349 mile challenge!! As the song said this morning, “Aint nobody go hard as us!” Cheers to all of you!!

 

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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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Good Life Fitness Jungle Boot Camp

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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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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

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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 “The Cure For The Common Workout”

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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!

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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
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