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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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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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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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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Good Life Fitness 21 Day Fat Melting Program

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

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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.

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Black Friday Specials At Good Life Fitness

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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.

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: 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
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What Makes Joining Good Life Fitness Unique
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: 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
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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.

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It’s NOT Too Late To Start

Joining a gym should not be like buying a cell phone with LONG term contracts and commitments!!!  Here Is Why Your Family/Friends Will Love Good Life Fitness!!!
Good Life Fitness is unique in that we do NOT have the following commitments:  

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  • EXTRA Fees For Child Care ( All children under 12 are FREE)
  • NO 1,2, OR 3 Year Gym Contracts
  • NO Rate Increase Once You Join OR Annually
  • NO Cancellation OR Buyout Fees To Get Out Of Your Long Term Gym Contracts.
  • NO EXTRA Facility Charge To Use Another Location 

FINAL Month Of OUR Huge Pre-Opening Specials At Good Life Fitness!!!!! Enroll NOW By Phone 434-4444 OR Stop Into Good Life Fitness On 3rd Van Dorn!!!

All Memberships Will INCLUDE The Following:

:Access To Both Good Life Fitness locations
:FREE Tanning
:FREE Indoor/Outdoor Daycare
:OVER 80 Pieces Of Cardiovascular Equipment (36 treadmills, :ellipticals, rowers, gauntlets, versa climbers and much more)
:Large Selection Of Selectorized Weight Equipment
:Women’s ONLY Fitness Room With Treadmills, Ellipiticals, Bikes
:HUGE Free Weight Area
:Lockers/Showers/Sauna’s
:Biggest Fitness Boot Camp/Group Fitness Rooms In Nebraska
:Yoga, Spinning And TRX Rooms
:Outdoor Fitness Equipment
:All Memberships Are Month/Month. NO Initiation OR Enrollment :Fees, NO Rate Increase, NO 1,2, OR 3 Year Contracts, NO :Cancellation Fees

 

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Skinny Jean Season Is Here!!!

YES Skinny Jean Season is here!!!  Check out this short little workout to help you look and feel your best!!!skinnyjeans

 

Part 1.  Bodyweight//Light Dumbbell Lower Body Workout

Bring on the Daisy Duke short shorts.  This 15 minute booty blasting workout will bring out those sexy curves from your butt right down to your calves.

Exercise #1Forward lunges stepping forward:  Hold additional dumbbells for extra intensity.  Complete 15-20 per leg depending on your fitness level!

Short

se #2:  High bench step ups:  Choose a box 12-24inches high. Hold additional dumbbells for extra intensity.  Keep foot up on box until desired reps are completed.  Complete 15-20 reps per leg depending on your fitness level.

Short Burst #2Mountain ClimbersComplete 15-20 per leg.  Really make long strides to maximize the butt, hamstrings, and hips!

Repeat this sequence 3x

Exercise #3:  RDL’s:  Using dumbbells ranging from 5-20# for extra intensity.  Keep a tight flat back, look straight ahead, slight knee bend.  Push hips back and lower the dumbbells to mid shin level. Really try to keep your weight on your heels of your foot.  Squeeze the hamstrings and butt at the top.  Complete 15-20 reps depending on your fitness level.

Short Burst#3:  BurpeesPerform for 30 seconds:  Start upright and lower yourself into kneeling position then push feet back into a pushup position.  Then hop legs back into the kneeling position and thrust upwards with feet leaving the floor.  The key is consistency of technique before intensity.  KEEP ABS TIGHT AND HAVE SOFT KNEES WHEN LANDING:)

Complete 3x

Exercise #4:  Dirty dogs:  Have you ever watched a male dog pee on a fire hydrant:)  Basically kneeling on the ground keep your knee angled and elevate your leg upwards.  Go slow!  Perform 15-20 repetitions per leg

Short Burst#4 Ice skatersPerform for 30 seconds.  The ice skater really targets the outer hips and thighs.  This is a good plyometric movement.  The best desription is leaping back and forth side to side.  Keep on your toes!

Repeat 2x

Exercise #5:  Wide stance squats:  The squats with a wider than shoulder width stance, toes angled outwards with target inner thighs, glutes, hamstrings, and quadriceps.  Perform 15-30 repetitions depending on your fitness level.  Use additional weight with dumbbells, medicine balls, or barbell weight.

Short Burst# 5  Cheerleader jumps:  This exercise is AWESOME!  Place feet heel to toe formation.  Squat down and jump upwards.  Make sure to land with a soft knee. Perform for 30 seconds

Repeat 2x

Burst#1High knees in place for 30 seconds

Repeat this sequence 3x

 

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