Good Life Fitness And Local Businesses Enhancing Employee Health/Fitness

The team from Good Life Fitness TEAM up with local businesses to improve the health/fitness of their employees!!! HONORED to assist the employees of Eye Surgical Associates, Lincoln Surgical Hospital and Sutton Ryan on their 100 day wellness challenge!!! CONGRATULATIONS to all of the employees on their fitness success and this is just the beginning of something great!!!


Out of 24 people the total numbers were AMAZING!! The teams combined lost a total of 138.5lbs and a total of 57 inches!!! Here are the top 3 TEAMS!!!!

1st Place: Beau and Janessa Keiser- The TEAM lost a total of 49.2lbs of body weight and 44.84lbs of body fat!!

2nd Place: Amanda Williams and Tammy Davis- The TEAM lost a total of 15.4lbs of body weight and 11.24 inches!!

3rd Place: Kathy Holt and Vicky Bartling- The TEAM lost a total of 19.82 lbs of body fat!!!!

If you are looking to improve the health of your employees or start a fitness/wellness program please give Good Life Fitness a call and ask for Steve. (402)434-4444

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Preventing ACL Tears In Young Student Athletes

Nothing worse than injuring yourself our having a child injure themselves while playing sports. You know, if I hadn’t injured myself 6 years ago, I might not be so convinced of the importance of injury prevention. I now believe whether you’re a student or an adult athlete, or someone who’s simply on the road to fitness, injury prevention should be one of your main goals. It’s definitely a by-product of a effective program for a healthy lifestyle.

“Go to a boys’ basketball game and listen. You’ll hear the floor squeaking. You won’t hear that sound at a girls’ game. That’s because boys will be playing and landing with bent knees,” says Dr. Patrick Hurlbut, Lincoln Orthopedic Surgeon.

That difference, Dr. Hurlbut believes, is the most practical reason girls are four to six times more likely than boys to suffer ACL tears. Doctors have proposed a number of other explanations such as hormonal influence, a wider pelvis which might influence the stability of the knee, and a slower neuromuscular reaction time. Dr. Hurlbut thinks it’s the way girls play sports. “It’s natural for boys to play sports with bent knees,” he says, “but girls are more likely to come to a stop with straight leg and not as likely to land with soft knees when they jump.”

As long ago as 1999, Dr. Hurlbut read an article in a medical journal advocating plyometric training for young female athletes to prevent ACL trauma. The article stoked his interest in injury prevention, an interest that remained. Dr. Hurlbut was personally interested in finding someone who shared his passion and interest in a type of training designed to lessen the epidemic having two younger daughters involved in sports.

Hurlbut says, “Sports acceleration programs for student atheletes have become increasingly popular, but I’ve seen a lot of damage from these programs that just push kids until they puke. I treated one girl who suffered chronic knee pain from just three months of training. There is no evidence that strength training prevents ACL injuries, but with training that emphasizes bent knees including plyometrics, injuries can be reduced by as much as 69%.”


Check out this additional short article by Maggie Fox.

Girl Athletes Need Training to Protect Knees, Doctors Advise
By Maggie Fox

More kids are tearing up their knees playing sports, pediatricians said Monday, and they have some advice for parents: consider extra training for your young athletes.

There’s been a rise in diagnoses of a specific injury to the anterior cruciate ligament, or ACL, a team of experts writes in the journal Pediatrics.

The increase is particularly dramatic in girls who play high school soccer, basketball, volleyball and in gymnasts, the American Academy of Pediatrics says. Girls suffer two to six times more ACL injuries than boys in similar sports, and are more likely to have surgery than boys, the group says.
Image: Girls are at special risk of ACL injuries, the American Academy of Pediatrics says. Bongarts / Getty Images file
Girls are at special risk of ACL injuries, the American Academy of Pediatrics says.

But special training can help strengthen the muscles and help the student athlete develop habits that can prevent injury, the pediatricians found.

“Neuromuscular training programs strengthen lower extremity muscles, improve core stability, and teach athletes how to avoid unsafe knee positions,” said Dr. Cynthia LaBella of the Ann & Robert H. Lurie Children’s Hospital of Chicago, who led the team that wrote the report.

Girls are at higher risk of ACL injury because as they grow after puberty, they don’t gain much more muscle power, said Timothy Hewett, an expert in ACL injuries at Cincinnati Children’s Hospital and a member of the team that wrote the report.

“After puberty, girls have a ‘machine motor mismatch,’” Hewett said. “In contrast, boys get even more powerful relative to their body size after their growth spurt. “

An ACL injury is no joke.

“An ACL injury at an early age is a life-changing event. In addition to surgery and many months of rehabilitation, the treatment costs can be substantial ($17,000–$25,000 per injury), and the time lost from school and sports participation can have considerable effects on the athlete’s mental health and academic performance,” LaBella’s team wrote.

And a 13-year-old girl with an ACL tear may suffer chronic pain into her 20s or even 30s, LaBella said.

But the injuries can be prevented with specialized training. “Plyometric training combined with technique training and feedback to athletes regarding proper form were the common components of programs that effectively reduced ACL injury rates,” they wrote.

The AAP points parents and coaches to its Council on Sports Medicine for tips.

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Good Life Fitness “Shred” Recipes

The Good Life Fitness “Shred” recipes!!! Yes every Wednesday on Facebook check out the “shred” recipes that are featured by Lauren and Caitlynn. Here are the links plus much much more:)

Lauren GLF Nutritionist

Caitlynn GLF Nutritionist


Slow Cooker apple pie oatmeal you can make overnight while you sleep!

Prep time: 5 minutes

Cook time: 8 hours on low heat

Yield: 4 servings

Serving size: 1 cup


1 cup steel cut oats
1 Tbsp flaxseed
4 medium-size apples, peeled and diced
1 tsp cinnamon
2 cups water
2 cups unsweetened vanilla almond milk

Spray slow cooker with nonstick cooking spray.
Add all ingredients to slow cooker and stir gently to mix ingredients together.
Cover and cook on low for 6-8 hours. If possible, stir and check oatmeal after 5-6 hours of cooking.

Nutrition Information:
Per Serving (1 cup):

Calories: 273

Fat: 5g

Carbohydrates: 54g

Fiber: 10g

Protein: 7g

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Spooky Halloween Costume Contest

Halloween Flier

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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 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!!


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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!




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

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)

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)

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)

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

4 cups Chex cereal
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)
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!!!





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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

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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