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.

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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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Tank Top, Halter Top, Tube Top Weather Is Coming!!

YES tank top, halter top, tube top weather is coming…are you ready?!?  Schedule today a FREE personal training/nutrition consultation to help set your fitness goals for Spring!!  FREE body composition testing to help with your starting goals!!  FREE equipment orientation to answer any questions you have.

 Stop by the front desk for more details!

 

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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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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!!

 

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Good Life Fitness For Final Round Of Voting!!

A HUGE Thank You To All Of The Members Of Good Life Fitness And To Everyone Who Cast A Vote To Help Us Be In The Final Voting!!!! PLEASE Cast Your Vote Starting Monday!!!!!glfthxu

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HONORED To Assist So Many People!!

– “I was impressed with the knowledge foundation that our instructors have and their commitment to fitness and OUR health. They really have educated themselves on how to train us safely and effectively. I have been able to learn quite a bit from them and have been able to improve my ability to help others through their knowledge”. Dr. Scott Strasburger

“When I first started the boot camp sessions my goal was to just lose a few pounds and be done. However, after 3 weeks I started noticing changes that I’ve never experienced before and was hooked. I’ve been amazed at my experience ever since. Steve’s sessions are more than just a work-out; they’re educational and full of support. Prior to working with Steve I rarely ate breakfast, snacked on foods I considered healthy because they were low-fat and drank anywhere from 4 to 6 cans of diet soda each day. He taught me that exercising and eating the right type of foods combined is a recipe for success. I’ve learned the importance of drinking lots of water, eating breakfast every morning, eating regularly and eating good protein each day. I highly recommend Steve and his N-10sive Boot Camp training sessions to anyone looking for a way to change their body quickly and permanently. His sessions are educational, personable and fun! ”

“Boot camp was an important part of my 6 weeks transformation.  Steve was able to push me to the next level and beyond.  Being comfortable with my workouts and diet has been the key.  Being a mother of 4 and working full time as an Occupational Therapist you have to make exercise and diet just as important as anything else.  It is easy to eat fast food those quick meals the kids like.  It takes time to get up early to workout before the kids are up, make a special lunch for work, and get a meal started fro the evening but that is what it takes.  In the past I did not have the tools to adequately push me to see results as I have seen and will continue to see.  With the changes Steve has helped me make not only has my body changed my family has benefited by the nutrition and having a happier, healthier mom.  If you have the desire and drive…you will see results!  Be ready for a new you.

 

“I’ve carried around extra weight for years and have not been in the best shape. Steve developed a program just for me and helped me lose weight and worked on some of my other fitness issues. I’ve lost and kept off 25 pounds and do not have back pain like I used to have. In addition, I feel my overall health is better!. I highly recommend Steve.”
Randy Bretz- Marketing and Sales Associate

“Steve is a fantastic personal trainer who both inspires and instills confidence in his clients to help them reach their fitness goals. He is extremely knowledgeable about the best ways to combine diet and exercise to improve his clients’ overall health and well-being.”
Katherine Brandenburg- Marketing Communications and Public Relations Professional

“Four years ago I started power lifting under Steven Auxier’s direction. In that time he has helped me accomplish gains in strength that I never thought possible. Steve can see ones potential and safely help them set and surpass their goals. Since starting this sport he has helped me add almost 400# to my total pounds lifted and is responsible for my current 2nd place ranking in the United States for my division. Because of his coaching, I’ve actualized a dream of being a part of a United States team, something I would have never imagined! ”
Barbara Sieps- National and World Champion, American and World Record Holder

“As a physical therapist, I have times where I refer patients on to a personal trainer to continue their exercise progression as well as to help return them to sports. I have referred patients to Steve because I have seen the knowledge that he possesses as well as the dedication to his clients. Steve is a hard worker and tailors his clients workouts to their specific needs and goals. He is constantly reading about and researching the latest advances in exercise and nutrition which keeps him on the cutting edge and allows his clients to see great results.”
Rob Kobza, Physical Therapist, Snyder Physical Therapy

<em>“I have just completed my 6th week of training with Steve Auxier. The strength program that Steve has developed has improved my tennis game incredibly by focusing on my weaker areas of my game! My first step to the ball is quicker, I have more strength in my forehand and my endurance has really changed!”
Zach Northey- US Tennis Circuit Competitor 

“As a competitive powerlifter, my training is unique. Steve is able to target specific improvements in both my technique and training cycles over and over again. For the past 4 years, I have continuously made significant gains in each of my lifts – which is quite an accomplishment! Not only that, but he inspires me everyday to become a better athlete.”
Kelli Lambert- Silver Medalist USAPL Bench Press Nationals

“I do not have as much free time in the summer to drive to Lincoln to meet with Steve. During golf season we focus on flexibility and core work and then he switches my program to building strength in the off season. My long game in golf has improved substantially.”
Dr. Larry Carlsson- Omaha Nebraska

“Dear Steve,
Year end of 2008 is a good opportunity for me to thank you for all the effort you’ve put in to helping myself, my husband and my office staff live healthier, happier, more productive lives. You have definitely gone above and beyond in accommodating our limited facilities and time and given us a thorough workout every week.
We all appreciate the variety in your presentation of the different parts of our workout and the feeling after each session that Every muscle of our being has received its individual attention. We can all attest (and readily tell anyone who asks) to the fact that we are stronger, more flexible and have more endurance than almost 2 years ago when we started working with you INSTEAD of now feeling “older”!
Thank you–We appreciate you.”
Donna M. Howe, DDS

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Join Us For The 6 Week “Shred” Transformation Challenge

Here is a great challenge to get your body, your health, and your life back on track!! Maybe you have been in great shape before, maybe you are just sick of feeling sick and tired!! Stop into Good Life Fitness!! It is time to take action and make a change!

This Challenge Is FREE For All Good Life Fitness Members Of BOTH Locations!!!!

Wave 2 Competitors Will Measure This Sunday From 11a.m. To 1p.m. January 22nd.  BOTH Locations

Wave 3 Competitors Will Measure Sunday January 29th.  BOTH Locations From 11a.m. To 1p.m. 

NO Appointment Necessary.

 

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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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