Awareness Of Heart Rate Monitor Training

So many become FRUSTRATED or EXCITED to see how many calories they are burning during interval, boot camp, and/or group fitness classes!!

Check out the tip of the day from Good Life Fitness personal trainer Bryant Travis

Tip of the Day: Don’t judge the quality of your training off of a device that estimates your caloric expenditure(Cardio equipment, HRM, Garmin, etc.). As they are not exact and can vary with accuracy from workout to workout.

glfstepmillhiitThese devices use heart rate to determine caloric expenditure. Which makes them fairly accurate when it comes to aerobic exercise, but they can be drastically off when it comes to anaerobic exercise(strength training, sprints, etc.). Heart rate can be manipulated by adrenaline, anxiety, sleep deprivation, drugs and many other variables that do not equate to more calories burned.

These devices can be fun and motivating to track your workouts, but do not think just because it says you burned less calories the workout was inferior.

Share it! Facebooktwitter

Good Life Fitness Instructor PRE Workout Nutrition

So many people often ask “what should I do before I workout?”.  Well….check out the instructors at Good Life Fitness as they reveal their favorite PRE workout nutrition.  If you have any questions please schedule today a FREE nutrition consultation.

glfgreenapple

  • Greek yogurt or string cheese and fruit. – Christy Johnson
  • My go-to is 1 slice whole wheat toast & 2 tbsp crunchy peanut butter-Lee Johnson
  • Egg whites with 2 eggs. Topped with some salsa and avocado –  Brittany Funk
  • Just have protein powder in almond milk. – Leah Sveen
  • Hard boiled egg, toast with peanut butter, protein bar, or a protein shake an hour before.- Megan Henderson
  • Hour or so before is Greek Yogurt and an apple –Katelyn Stevens
  • Protein energy balls or a hard boiled egg- Lexee Kuhlman
  • Spoonful of peanut butter & half a banana or 2 eggs scrambled with cottage cheese. – Amanda Swyers
  • 1 Scoop Of Vanilla Protein In 12oz Of Coffee- Steve Auxier
  • 3 egg whites 1 yolk, 2 strips turkey bacon, old fashioned oatmeal, 1/2 tbsp all natural almond butter, blue berries- Ryan Wright

metabolismmessup

Share it! Facebooktwitter

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!!

1stplacetodd

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).

glfstepmillhiit

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!!

mariot

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!!

january-southeast-group-fitness-class-additions

Share it! Facebooktwitter

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!

glfkimdillon

Share it! Facebooktwitter

Good Life Fitness Jungle Boot Camp

glfjunglebcGLFSEJUNGLEBC

Share it! Facebooktwitter

Bryan Hospital 100 Day Fitness Challenge

A HUGE Congratulations To All Of The 100 Day Competitors Of The Bryan Health Challenge!!!!

1st Place: Glenda Schnase- Dropped 17 lbs and over 5 inches from her naval!!
2nd Place: Sandy Kirchner- Dropped 15 lbs and dropped 3 inches from her naval!
3rd Place: Jamie Schafer- Dropped 11 lbs and dropped over 1.5 from her naval!

We Are HONORED To Assist Glenda, Sandy, and Jamie And The Employees Of Bryan Hospital On Their Fitness Journey At Good Life Fitness

 

glfbrian100daywinner

glfsandyk

Share it! Facebooktwitter

7 Obstacles To Overcome For Fitness Success

Here are the Top 7 obstacles to overcome daily!

1. Hitting The Snooze Button– Yes the snooze button in the morning can be your big obstacle. By waking up 10 minutes early each day this can be the deciding factor to give you enough time to eat your balanced out breakfast! No more drive throughs or sugar packed breakfast bars.

2. Exercising In The Morning- Studies show a 90% success rate for people that exercise in the early morning before work. If life gets in the way then you must make it a priority no matter what to exercise first thing in the morning. The old saying ” Early bird gets the worm”:)

3. Pack Your Lunch– If you try to wing your lunch you will make bad choices that are not on your program. Co-workers and friends can easily influence you with your guard down. Take the extra time each night to prepare your lunch for the following day. Fail to plan to plan to fail:)

4. Starting A Fitness Program– Yes this is short term pain with long term gains. Everybody struggles in the beginning. Nobody is bullet proof from first time soreness. I truly believe this is mentally tough for exercisers trying to start up again with their fitness program. Nobody likes to be sore or struggling to breath. Our bodies are a creature of habit and will adjust within 2 weeks. Just get through the beginning stages:))

5. Switching Your Food Choices– Yes we love salt, sugar and fat! Yes the temptations are killers but are you willing to fight through the temptations to get where you want to be? Our bodies are constantly trying to reward and comfort. Set your mindset for cruise control and fight off the battles of temptations! Short term pain for long term gain!!

6. Cooking And Grocery Shopping– Yes cooking is a short term pain with long term gains. I know many claim they have limited culinary skills. Another short term pain is cleaning the kitchen and grocery shopping. To look and feel your best I can guarantee you that eating out for your meals will produce NO results of lean sculpted body. Take the extra time and experiment with herbs and spices. Also I highly recommend the cookbook Eating For Life and TasteofMai.blogspot.com for creative healthy recipes.

7. Fear- Yes FEAR is our #1 killer of long term gains in fitness! Many fear the fact of failure in fitness. It is much easier to use fear as an obstacle to keep you from reaching your potential. Many fear of looking out of place in the gym environment. I highly recommend the group setting of fitness boot camps, group x classes, and also seeking the guidance of a qualified personal trainer. REMEMBER everyone no matter how experienced they are in fitness has felt the fear of the new gym environment. This fear is a short term pain for long term gains.

Share it! Facebooktwitter

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

Top Grocery Shopping Tips

The other day I was walking around the grocery store and was just shocked how strategically the store was layout.  It seems that the average small town grocery store is a thing of the past and are now being replaced with huge super centers.  I am now able to do my dry cleaning, banking, drink coffee, eat Mc Donalds, change my oil and even cut my hair all in a grocery store!  Well here is the secret…the longer they can keep you in the store the more products you will purchase.  With this in mind, I have come up with 10 grocery shopping tips to help us stay on track to reaching your goals.

  1. Never shop hungry!  Have you ever noticed that food that normally is not appealing all of sudden sounds really good?  You will be tempted to purchase junk food and what I call “mindless food“. These include chips, crackers, candy bars, and other little snack grabbers. So avoid this at all costs!
  2. Shop on the outside isles.  Over 80% of the foods that you want to eat are on the outside isles of the store.  Foods like mixed green salad, lean meats, dairy products, vegetables, and fruits are always located on the outside isles.
  3. Shop from a grocery list.  Use the 30 Day Shredded Diet grocery list.  Stick to your list.  Over 40 percent of supermarket purchases are made on impulse thinking.  Stick to your guns!
  4. Stay away from the inside isles.  Here is a true fact.  Grocery stores regulate the heat on the outside isles.  They purposely heat in the inside isles more to keep you there longer.  The outside is always colder.  The inside isles have all of the junk food.  Be careful!
  5. Check out temptations!  With children I notice this a ton!  As we are stuck in line surrounded by candy bars, lolly pops, beef jerky, energy drinks, magazine tabloids, and other “mindless” foods the temptations rise tremendously!  Be careful.
  6. Choose foods wisely.  One rule I live by is that I always choose foods with one ingredient or no label.   If you cannot pronounce the ingredients on the package then avoid it.  Probably not good for you!
  7. Hurry Up!  Have you ever noticed the music in stores?  Supermarkets play down-tempo music to make you move slower and enjoy your shopping experience.  Marketing to get you to stay longer!
  8. Be careful in the cereal isle.  Companies pay big money for their prime spots on the shelves.  Have you ever noticed that all of the Disney characters are strategically placed at childrens height?  They are marketing to your children.  Sneaky,  huh?  Yes the healthy cereals are up high or way low.  The fruit snacks are right at eye sight level for children to see also.
  9. Why is the dairy case clear in the back?  Well this is strategically done as well.  Normally we are tempted to buy more as we walk to the back of the store.  Normally you will leave with more than just milk.
  10. Online grocery shopping.  Have you ever tried to shop with 3 small children screaming and wanting everything in the store?  Well it is not pleasant!!  My wife found the online grocery shopping experience to be very convenient.  A current study showed that people purchased 28% less calorie dense foods when shopping online.  Give it a try!

Bonus Tip:)  Avoid all of the free samples that the nice little vendor is offering!!

 

summermarket

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