Student Drops Over 40lbs!!!!

Student drops over 40 lbs in her first year at Good Life Fitness!!  Not only did she drop 40lbs but also in her transformation she dropped 14% body fat!!!  WOW!!  GREAT job!!!!!

paige

Paige worked with Caitlynn and Alyssa to have her “shred” nutrition program custom designed specifically for her.  During her transformation Paige combined the fitness boot camps and group fitness to produce a 1-2 punch!!

paige2

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You Must Have A Healthy Foundation For Long Term Nutrition Success

You must have a healthy foundation for long term nutrition success!!  Many start a nutrition program with the wrong foundation from the beginning.  I challenge you to ask yourself the following.  1.  Can I maintain this “diet” restriction for more than 12 weeks?  2.  Can I afford to purchase meals, pills, supplements, or shakes to maintain my results?   Please check out my story below.

Now keep in mind my highest body weight was 204# with a body fat of 16# at my highest.  This body mass was incredible and felt bullet proof.  My strength was crazy but my stomach was out of control.  Even being a personal trainer I never felt comfortable taking my shirt off in public and with 3 small children constantly wanting to go to the pool I dreaded the moment.  In the sport that I loved so much (powerlifting) nobody really cares how lean or ripped you are.  Typically the strongest powerlifters are the guys with the big hard abdomens, huge barrel chests, and big arms.  The big hard stomach is really an advantage when it comes to squatting the big weight!  My gut was large for me but I could squat over 500#, bench press 400#, and deadlift over 600#, so i sacrificed my leanness for strength, maybe an excuse for laziness on the nutrition side?  My eating habits were 80% good and 20% bad! Now I considered bad (candy bar from gas station, once a week fast food, bread, and sometimes other starchy carbs).  Since I was super competitive I constantly looked for biggest and best supplement to give me the leading advantage.  I took so many supplements that you would have thought they were additional meals packed with pills and powders.  My supplement bill exceeded over $4,000+ a year!

pill_sandwich

 

 

Now looking back….was this a healthy feasible foundation?!? Now please keep in mind I am not anti supplement by any means….but 99.9% do not work.  If you are taking a supplement to mask a unhealthy habit…then you need to work on the improving your habits. 

 

Here are a few things to consider.

Infomercials are everywhere!!  How many times have you joined a weight loss program only falling short of getting results or regaining back everything you lost?  Are you tired of searching for a workout that will promise lasting results?  Do you hesitate starting a new fitness program because you might fail?  Don’t worry you are not alone.  Here are 8 factors to ask yourself when deciding on a fitness program.  I have listed the most common choices that people choose for their fitness program and how they size up.

 

  • Local Weight Loss Clinics
  • Supplements and Weight Loss Formulas
  • Exercising On Your Own

Now use the following list from below and see if they can offer all of these deciding factors.

 

  1. Firm Toned Muscles
  2. Increased Metabolism
  3. Constantly challenging you
  4. Fun and effective (not dreadful)
  5. Accountability
  6. Education for a lifetime
  7. Encouragement and Motivation
  8. GUARANTEED RESULTS FOR REAL PEOPLE

Now I will evaluate the common choices that people choose and see if they offer the 8 deciding factors.

Local Weight Loss Clinic:

  • Toned Firm Muscles (NO)
  • Increased Metabolism (NO WAY)
  • Constantly Challenging You (NO)
  • Fun and Effective ( Possibly)
  • Accountability (Occasionally)
  • Education For A Lifetime ( Possibly)
  • Encouragement and Motivation ( Depends)
  • GUARANTEED RESULTS  (NO)

Supplements and Weight Loss Formulas:

  • Toned and Firmed Muscles (NO)
  • Increased Metabolism ( Maybe)
  • Constantly Challenging You (NO)
  • Fun and Effective (NO)
  • Accountability (NO)
  • Education For A Lifetime (NO)
  • Encouragement And Motivation (NO)
  • GUARANTEED RESULTS (NO)

Exercising On Your Own:

  • Toned And Firmed Muscles (Maybe)
  • Increased Metabolism (NO)
  • Constantly Challenging You (Unlikely)
  • Fun And Effective (Unlikely)
  • Accountability (NO)
  • Education For A Lifetime  (Maybe)
  • Encouragement And Motivation (NO)
  • GUARANTEED RESULTS (NO)

There is no “secret” to long term fitness success.  Keep these 3 “B’s” in mind with choosing what is best for you.  The 3 “B’s” are  basic, balanced, and best choices.  Please stay clear of the “magic” potions and promises that are their for short term success.

 

Train smart and expect success

Steve Auxier- Good Life Fitness

 

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Welcome Friends To Good Life Fitness

Hello friends welcome to Good Life Fitness!!  As a local business we pride on customer service and our staff is dedicated to your fitness success!!  Our fitness professionals possess a true passion to help our members improve their physical well-being through proper nutrition and exercise.

Dedicated to your fitness success!

Steve Auxier-Owner/Operator

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Summer Vacations And Staying On The Nutrition Plan On The Road

Yes family vacations, soccer/baseball games, and other major obstacles during the Summer can halt your fitness plan.  Have you ever noticed when traveling that you have a sudden urge to be hungry for no reason.  Ever gas station stop you feel the need to buy something….but you are NOT hungry?  This can put some major inches on the old waist band.  Check out these top 10 survival foods to help you stay on track!!!

 

  1. chevyProtein Powder:  This provides the protein to keep you on track is and is a great satiety of hunger:)
  2. Old Fashioned Oatmeal- Good complex carbohydrates, works great on the road.
  3. Apples-  An easy to carry slow digesting fruit that provides healthy carbohydrates.
  4. Nuts- Walnuts, unsalted almonds are a great way to get in your healthy fats.
  5. High Protein Cereal-  Provides good protein and complex carbohydrates, try Ezekial or Kashi Go Lean
  6. Natural Beef Or Turkey Jerky-  Excellent source of low calorie protein, choose the natural low sodium.

Here are few awesome recipes that are super simple on the road.

Protein Puppy Chow:)
Protein Puppy Chow
18-1/4 cup servings
Prep time: 10-15 minutes

Ingredients:
4 cups Chex cereal
(Dry)
1/4 cup protein powder (vanilla or chocolate)
1 Tbsp PB2 or peanut flour (or 1 extra Tbsp protein powder)
1 Tbsp unsweetened cocoa powder
1/2 cup baking stevia (powder, not liquid stevia)
(Wet)
1/2 cup dark chocolate chips
1/4 cup natural (the kind you have to stir!) creamy peanut butter

Step 1) In a large ziplock bag, mix the dry ingredients and shake to combine.
Step 2) In a large bowl, melt the dark chocolate and peanut butter for 45-60 seconds (30 seconds at a time, stirring in between). Add the Chex into the bowl, gently mix to coat cereal evenly.
Step 3) Pour the chocolate/peanut butter covered cereal into the ziplock bag with your dry ingredients and shake to coat evenly again. Pour puppy chow onto a large baking pan lined with foil or parchment paper and let dry for 30 minutes.
Step 4) Store in a sealed container, at room temperature. This should keep wonderfully for at least 7 days.
Step 5) Cry tears of

 

 

 

 

 

 

 

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Good Life Fitness “Shred” 12 Week Transformation Challenge

A HUGE congratulations to all of the competitors of the 12 week transformation challenge!!  Everyone did an amazing job and congratulations on successfully completing your fitness goals!!!  GOOOOOOOOOOOO TEAM!!!

 

12weekgirl2014

12weekguys2014

12weekcouples2014

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1 Simple Tip To Help Bust Through Stubborn Fitness Plateaus

Today I have 1 simple tip to help you bust through stubborn plateaus. Maybe you are at a stand still with your fat loss, weight loss, performance or even your strength gains. If you look at most programs they might advocate a 2 on 1 off schedule rotation. Your schedule could look like this.

Monday Upper Body
Tuesday Lower Body/Abs
Wednesday Rest Day
Thursday Upper Body
Friday Lower Body/ Abs
Saturday Off
Sunday Off

If you have a current schedule like this there are a few ways to make this more efficient. Many people are driven to exercise Monday though Thursday and all to often skip Friday, Saturday, and Sunday. This is one key mistake that many make. Skipping the big 3 days could be what is halting your progress. This is what I would recommend for best results.

Monday Upper Body
Tuesday Lower Body
Wednesday Rest Day
Thursday Upper Body
Friday Lower Body
Saturday Rest Day
Sunday Upper Body
Monday Lower Body
Tuesday Rest Day
ETC
ETC
ETC

This rotation in the end will help in many ways. Our social lives will kick in with high caloric intake on Friday, Saturday, and Sunday and so many will work so hard on Monday to off set the big weekend.

The scenario above can you tailored to your current workout regimen. Give it a shot and please share with others:)

Have a great day!!!!

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Top 10 Reasons Why You Might Be Addicted To Failure

Ever wonder why people fail to achieve their dreams (goals) or are constantly spinning like a hamster on a wheel in their cage? To make everlasting transformations long term we must first change what is between our ears. Our mindset must be a focus first and the rest will follow.

If you’re searching for the secrets to success, they aren’t hard to find. There are thousands of books, seminars, podcasts, articles, interviews, videos, and courses all dedicated to teaching you how to succeed. And yet even with all of this incredible information available at little to no cost, so many of us continue to live in mediocrity and will never taste success.

The reality is that you can have all the right knowledge, but if you hold on to the wrong beliefs or behaviors, you are more likely to meet with failure than you are with success. Failure is not always a bad thing, as long as you are learning from the mistakes and are correcting your behaviors and actions to reach success. Fortunately there are signs that serve as warnings that you may be on the path to constant failure. By acknowledging these signs, and making changes when necessary, you increase your odds of success dramatic.

By Tyler Basu.

How To Stop Failing By Changing Your Behaviors

1. You’re addicted to the approval of others

When it’s time to make an important decision, instead of trusting your logic and intuition, you consult with the people around you first. You value the opinions of others more than you value your own. This emotional addiction to the approval of others stems from your lack of self-confidence, and your desire to please everyone.

Successful people are very particular about whose advice they ask for. They make sure to only consider the opinion of someone who has a track record of success with the issue at hand. They don’t concern themselves with the opinions of anyone and everyone, especially when it comes to issues that those people have little or no experience with. At the end of the day, they do what they feel is right – not what other people convince them to do.

2. You entertain yourself instead of educating yourself

You work a full time job and you might even have a decent career, but you haven’t opened a book since college, and the only extra training you’ve taken was required by your employer. The thought of going to networking events in your industry, reading books, listening to podcasts, or going to seminars to learn new skills and get new ideas is completely foreign to you.

Instead of spending your spare time investing in yourself and your ability to provide more value to the marketplace, you distract yourself with entertainment that adds no real value to your life or your productivity. You watch television often, you always know who won the game, and you can be found in nightclubs regularly.

3. You blame others for your circumstances

You’re not satisfied with where you are in life, but you have a perfect explanation for it. Essentially, none of it is your fault. You blame your boss, your coworkers, your parents, your educators, your childhood, even the economy for your lack of success.

You refuse to take 100% responsibility for your results. You refuse to acknowledge that YOU are in control of your life, and you get to steer yourself in whatever direction you choose.

4. You’re afraid of making mistakes

You’re afraid of failure, so you do whatever you can do avoid making mistakes. You forget that in the real world failure is not good or bad, it is simply feedback. But instead of learning from the valuable feedback that failure provides, you try to avoid it entirely. When you make a mistake, you cover it up and hope no one notices. You also put off making decisions because you’re afraid of making the wrong one. It takes you a long time to finally make a decision, and you change your mind often.

5. You stay in relationships that obviously aren’t working

You have a tendency to date people who bring you more problems than pleasure. You often tolerate behaviors that you know are unacceptable, and because you tolerate them they continue. Maybe you carry unresolved issues from previous relationships into your current one. Maybe you struggle with a low self-image so the standard you have for others isn’t very high. Whatever the case is, you must understand that your choice of spouse has a major impact on your life and success. If the person you’re with now is inhibiting your happiness and success, cut them lose and raise your standards.

6. You’re addicted to drama

Your life is a lot like an episode from a reality TV show. You are rarely on good terms with all of the people around you. You gossip about others often, and surprise surprise, they gossip about you too. The people you spend time with are known for arguing with each other, flirting with each other’s spouses, lying, and generally just causing problems between each other regularly. Instead of disassociating yourself from these types of people, you jump right in and add fuel to the fire. Heck, maybe you’re even the star of the show.

7. You spend time with people who are going nowhere

Jim Rohn, who was considered to be America’s Foremost Business Philosopher, once said that you become the average of the five people you spend the most time with. Unfortunately you spend most of your time with people who do not support or encourage your success. The people around you have no ambitions, no goals, and no concrete plans to improve their life. They seem to think that success is something that happens to other people, but not to them. You sometimes share an ambitious idea with these people, but they are quick to crush it.

Successful people know that the attitudes of the people around them are contagious, so they intentionally surround themselves with people who will encourage them and push them to higher levels. They know that they can’t afford to adopt the beliefs, thoughts, and habits of mediocre people if they are going to continue succeeding.

8. You’re careless with money

You often run out of money before you run out of month. You’re living paycheck to paycheck and you invest nothing for the future. You carry a balance on your credit cards, you take vacations you can’t afford, and you often buy expensive things impulsively. You spend money trying to look successful, but your balance sheet tells a different story. You hardly have any savings. You certainly don’t have a retirement plan. You don’t have any assets that make money for you, and your spending habits are your biggest liability.

You sometimes come close to acknowledging the truth about your situation, but instead of facing it and changing it, you let it continue. Thinking about your finances gives you a headache, and you prefer to avoid the subject entirely.

9. You have dreams (great) but no set goals (not so great)

You often imagine a more desirable version of your life, but instead of working towards making that vision a reality, you settle for your present circumstances. You complain often, but change little. You say you want certain things, but you do nothing to obtain them. You wish for your life to get better, but you make no commitment to improve yourself or your circumstances.

Successful people are driven by clear, specific goals. Their goals are what guide their decisions and their daily activities, and they rarely let a day pass by without doing something to bring them closer to achieving them. Their dreams aren’t something they sleep with at night; their dreams are something they wake up and chase.

10. You think successful people got lucky

The final sign that you’re addicted to failure is you believe that people who are successful got lucky – that they had some sort of advantage that you don’t have. You believe their parents helped them, or they went to the right school, or grew up in the right neighbourhood, or got in at the right time, or knew the right person, etc.

You think success is something that people stumble upon – a “right place at the right time” sort of situation. But the reality is people succeed by being the right person in the right place at the right time. In other words, they work relentlessly to prepare themselves for specific opportunities, and when those opportunities present themselves, they seize them. They don’t sit around waiting for the life they want to fall into their lap. They also typically don’t buy lottery tickets.

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Want Fitness Success? Surround Yourself With Amazing People

We all want to be amazing and we were born to WIN! If we want fitness success we must surround ourselves with amazing people who will uplift us to our goals! The people that we surround ourselves with are the key to our success.

“You are the average of the five people you spend the most of your time with”.- Jim Rohn

This statement holds true in so many areas of our lives and I can give you so many examples of how this has helped me. In my powerlifting days I trained, read, listened to and surrounded myself with people who were stronger and smarter than me. I found that training with super strong people pushed me out of my comfort level to achieve higher standards for myself and the people who were super smart motivated me to learn more from them. In fitness you will find all types of people. You will find people who work their tail off and take no short cuts in the quest to hit their goals. We will cross paths with people who are looking for the short cut method and are NOT willing to put in their time or hard work for their results. AVOID these people who are there only for their own personal growth by taking advantage of you. When you hang out with super motivated driven people your whole attitude changes and you will start finding yourself achieving more in all areas of your life. This was also true when I ran my first half marathon. My running group was very dedicated and never cancelled which is key in the beginning. The group had all levels of runners but we were all there for the same common goal. In this group we had a very fast runner who pushed us to up our game to get better and I found this very rewarding in so many ways.

In the fitness world the key is surrounding yourself with like minded motivated people. Often times we can control our environment and if you find your environment pulling you away from your fitness goals…remember YOU have the power to change. Here is a little homework assignment for you. I guarantee this will help uplift you and within time you will notice changes in all areas of your life. Okay…here it is. Make two lists. The first list is the current people that you are associated with that will improve your life. These people are there to support you and for the fitness example these are people who motivate you, support you, and encourage you to keep going. The second list is a list of people that you are associated with who will drag you down. These people are the ones who are negative, pessimistic, nay sayers, and the ones who are constantly trying to sabotage you to fail. Your goal once identified is to slowly separate yourself from the list of people who bring you down. You will notice a difference.

Does your fitness environment inspire you and lead you to your fitness goals? Are you getting better or are you staying the same?!?!?

“Don’t join an easy crowd. Go where the expectations and the demands to perform and achieve are high” Jim Rohn

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Don’t Skip The 3 B’s For Fitness Success

Don’t skip the 3 b’s for fitness success!!! To be honest if you are looking for real fast short term success in weight loss then you should follow a low carbohydrate nutrition plan. To be honest if you are looking for a major roller coaster of frustration and weight gain then you should follow a low carbohydrate nutrition plan. The carbohydrates does get a bad reputation and is feared by so many when they are trying to lose weight and/or reduced their body fat. To better understand why people lose weight so quickly on low carbohydrate can be very confusing but here is a simple explanation for ya.

The primary reason that quick fix low carb/no carb diets work for weight loss is that by eliminating an entire macro group overall caloric intake is greatly reduced. Extremely low carb diets may work in the short term to lose weight on the scale. The problem is much of that weight loss is going to be water, glycogen, and possibly muscle loss. Eliminating carbs is not something that is realistic long term and will usually backfire by a rapid weight gain after a return to normal eating. – Bryant Travis

Many people who follow a much more reasonable long term nutrition plan have less frustration in emotional eating, inconsistent water retention which causes frustration of the scale, and live a lifestyle outside of the gym with less stress about eating. Your long term fitness meal plan should contain the 3 b’s….basic food, balanced macro’s, and best choice of foods in each of the protein, carbohydrate, and fat categories.

baddiet

If you need any assistance with planning a balanced long term fitness program that does NOT revolve around eliminating food groups, dangerous low calorie requirements, supplements, pills, frozen meals, or powders please do not hesitate to call or send me an email:)

Sources:

Powerfuel Fitness

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Emily Hughes 2nd Place Good Life Fitness 10 Week Transformation Champion!!!

A HUGE congratulations to Emily Hughes on her fitness success at Good Life Fitness!! Emily’s transformation in the 10 week transformation was amazing dropping over 11.12 pounds of body fat and gaining 3.52# of lean muscle!!! With a busy life with little ones and working full times as an intensive care nurse she has found the balance of time managing fitness into her schedule. Featured below is Emily’s 10 week before/after photo’s!!! GREAT job Emily:))

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The key to long term fitness success is focusing on ONE MEAL, ONE WORKOUT, ONE DAY AT A TIME and staying consistent!!! Featured below is Emily’s 1 year transformation:))) AMAZING results!!!!!!

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