Setting Attainable Goals

I am a HUGE believer in shooting for the stars BUT so many people fail to recognize the importance of short simple daily goals and crossing those off for long term fitness success!!  Good Life Fitness personal trainer Bryant Travis gives his tips on setting fitness goals!

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Tip of the day: Goals!! Goals are important in anything that a person does. Without goals there is no direction. Without direction a person will often find themselves “spinning their wheels.” This is true with fitness. Without a goal little will be accomplished or maintained for the long term. Whether you want to just lose 5lbs, run faster, bench 300lbs, compete in bodybuilding, etc goals are needed in order to map out a path to success. Set S.M.A.R.T. (specific, measurable, attainable, relevant, time) goals for 1week, 4weeks, and 12weeks to help you be successful in whatever you choose to do.

 

Bryant Travis- Good Life Fitness personal trainer/nutritionist

 

For more information or to schedule a FREE fitness consultation send Bryant an email at    info@powerfuelfitness.com  OR call Good Life Fitness (402)434-4444

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Top Reasons Why To Hire A Personal Trainer

In fitness there is 3 magic dates that are critical to surpass for long term fitness success and check out this short little video highlighting those.

https://www.youtube.com/watch?v=sQzvDyEdZ7k      

 

So many people have anxiety when starting their fitness journey.  The general assumption is we fear that everyone will be in amazing shape and unfortunately so many feel that they will be last or will be ridiculed for their current fitness level…NOT true at Good Life Fitness!  Working with a fitness professional who can brain storm and trouble shoot a fitness plan for your specific goals and help you on the path of fitness success!!  Check out the short bio’s of Lincoln’s #1 fitness trainers. 

 

http://goodlifefit.com/personal-trainers/ 

 

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Fitness And Nutrition On The Road

Hitting the workouts and the nutrition obstacles when traveling can really cause a major setback on your fitness success!  Check out a great article by one of my former clients Shannon Montanye.

It is that time of year again.  The kids are almost out of school for the summer, and that usually means one thing:  traveling for summer vacation.  You say to yourself, “I’ve been doing great with my diet and exercise at home, how am I supposed to keep it going while on the road?”  It just so happens that I have a few suggestions that might help.

During most of my career, I have been a corporate and a charter pilot.  As opposed to an airline pilot, who actually has a flight schedule, pilots who work on the corporate and charter side of flying really don’t have schedules at all.  Trips are constantly popping up at the last minute, and once you get to a destination, the dispatcher always has another place for you to fly.  Before you know it, you’re pushing the Federal Aviation Administration’s maximum of a 14-hour duty day.   With that kind of a day, one may ask “when do you eat and workout?”

Many of the guys that I flew with would go all day without something to eat.  There just wasn’t time to grab anything.  Some resorted to going through the stocks of junk food and Cokes on the airplane or the vending machines at the airport, but seriously, what kind of nutrition is that?  I started carrying my own food with me.  I would carry it in a small, soft-sided cooler with enough healthy meals and snacks for the day.  If I was on a multiple day trip, I packed food in my luggage for the following days.

When I started carrying my “mule pack,” as one of my customer service reps called it, believe me, the guys wasted no time in making fun of me.  “Oh there’s Shannon carrying her lunch purse!”  Yea, and at the end of that 14-hour duty day, when they were starving half to death because they hadn’t eaten all day, who was laughing then?

Here is a list of some of the things that I carried with me:

3oz packages of tuna

3oz packages of salmon

Cups of unsweetened apple sauce

Nile Spice brand soups (like cup of soup, but all natural and without additives)

Clif Builder’s Bars

Whey protein powder (don’t forget your shaker!)

Homemade trail mix (I used ¼ cup of Ezekiel Cereal, 1 oz almonds, and a SMALL box of Sun maid Raisins)

Oatmeal

Dried fruit

Bottled water (It is important to drink lots of water when you’re just sitting around or you’ll be a bloated sea cow by the end of the day!)

When looking at these items, one can see that there is a little of everything from most of the major food groups.  Fruits, veggies, protein, and whole grains.  All of these foods are great to have while on the run, simply because they don’t require refrigeration.   As far as the soup and oatmeal goes, remember most airports do have a Starbucks, which means hot water!  Another important point to be made is this:  don’t worry about getting this stuff through security at the airport.  I’ve traveled many times with these items when flying on the airlines, and it all passed.  Liquids they do have a problem with, food they do not.

As far as international travel is concerned, you will have to check with your airline to see what will be acceptable and what will not be to bring into that country.  I’ve been to numerous towns and cities in Canada, Mexico, and Colombia, and as long as the food was packaged (bought from the store in a package) they didn’t seem to have any issues with that.  None of the three countries seemed to have a problem with my homemade trail mix either.

Sometimes, we (I and my other crewmember) would get to stay at our destination for a couple of days.  If that was the case, we always tried to stay at a hotel that had refrigerators and microwaves in the rooms.  Hilton properties are particularly good about having those items in their rooms.  If we managed to stay at a hotel with refrigerators, one of the first things we did was go to the grocery store.  Non-fat, no sugar yogurt and skim milk were always on the top of my list.  Ladies especially, you need to make sure you get your calcium!

If you do choose to eat out, choose a restaurant that serves fish and chicken.  My fellow crewmembers and I frequented Outback, Texas Roadhouse, and Lone Star.  I could get my grilled chicken breast and plain sweet potato, while the guys, who didn’t have the strict diet that I had, could have their steaks.  In other words, there is something for everyone at these locations.

On the topic of exercise, more and more hotels are including good workout facilities within their establishments.  Hilton Garden Inn, Westin Hotels, and Crowne Plaza Hotels, in my experience, have the best facilities.  New cardio equipment, free weights, cable machines, medicine balls, etc.  If your hotel doesn’t have a nice facility, ask the front desk clerk if they have workout passes with any of the local gyms.  A lot of the time, they will either have free passes for hotel guests, or the hotel will have an agreement set up with a particular health club for a reduced-rate day pass.  You just have to present your hotel key to the employees at that health club.

I have one final suggestion.  Let yourself live a little at least one day and one meal of your vacation.  If you happen to be in Southern California, have that burger (In N Out Burger), in Florida, have the fried grouper sandwich at St. John’s Seafood, and in Memphis, have some of that awesome BBQ!  And don’t worry, no one will tell Steve that you cheated on your diet.

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Good Life Fitness Wins Lincoln’s Choice Award!!!!!

The Votes Have Been Tallied!!! Good Life Fitness Won The #1 Gym To “Feel A Burn” And TOP 2 Customer Service Businesses In Lincoln For All Businesses!!!
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A HUGE Thank You To Our Members For Their HUGE Dedication To Fitness, Our Staff For Their Passion And Dedication To The Members, And To Everyone Who Voted For Good Life Fitness!! As A Local Business We Are HONORED To Assist So Many People With One Meal, One Workout, One Day At A Time In Lincoln And Surrounding Communities!!!!
GET Ready Southeast Lincoln For Good Life Fitness #2 On 84th Highway 2 Coming Soon!!!!!!!!!
http://journalstar.com/business/local/popular-businesses-lincoln-s-choice-award-winners/collection_3e6a9450-ae50-5432-871d-4cd60c8f9be2.html#19
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Good Life Fitness Southeast Ground Break

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YES the dirt is starting to move on the NEW location coming to 84th Nebraska Highway 2!!!   The NEW 40,000sq/ft facility equipped with a HUGE cardio/weight room, HUGE women’s only fitness room, spinning and yoga rooms, indoor/outdoor child care, and most important a staff that is dedicated to your fitness success!!!!!!

Join Early On Our Pre-Opening Membership Specials!!!!!!!

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Avoid These People For Fitness Success

Wow peer pressure and a bucket full of crabs!  Sounds interesting?  Peer pressure can be the #1 downfall to a person’s fitness success!  Approaching the holiday season you will be put in situations that will test your loyality to sticking with the PLAN!  With multiple holiday parties and tempting co-workers you will really have to stick to your guns!  Don’t cave in!  Be prepared ahead of time!

In the fitness world and in life I like to visualize people as crabs.  Have you ever noticed a fisherman’s crab bucket has no lid on it?  Why?  Well when one crab tries to escape the other crabs will pull him down.  No crab ever escapes.  Dating back to the college days I lived with guys that were constantly trying to get me to fail on my diet.  Don’t get me wrong I ate my fair share of pizza and beer, but when I got serious I was 100% commited to the plan! Now while I was cooking up my chicken breast, brown rice, and brocolli, these guys were eating pizza!  They constantly ridiculed me trying to get me to fail.  Stick to your guns!  Remember “No Food Tastes As Good As The Feeling Of Having The Body Of Your Dreams”!  I love that line from Bill Phillips!

To be successful with your fitness goals stick to the “10th person theory“.  Choose your surroundings and friends wisely.  Choose 9 other people that are on the same mindset of fitness that you are.  This goes for all aspects of your life.  The goal is that you will be 1/10 of those successful people!    Avoid the crabs in life that will constantly bring you down.  Be an optimist!!

Dedicated To Your Fitness Success!haters

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HUGE Good Life Fitness 84th & Highway 2 Pre-Opening Sale

pre opening for websites

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Top 10 Super Foods

The top 10 super foods for a healthy lifestyle.  The ultimate goal of any fitness program should be to promote a healthier lifestyle.  If you are currently struggling with your health or if you are new to fitness these top 10 super foods will provide the following benefits.

  • Regulate our metabolism
  • Stabilize blood sugar
  • Reduce inflammation in our body
  • Reduce total cholesterol
  • Reduce blood pressure
  • Reduce the risks of cancers
  • Promote healthy digestion
  • Protect us from heart disease
  • Improve our daily energy and exercise performance

 

1.  Sprouted grains:lentils1

Grains such as oatmeal, lentils, barley, millet,  and wheat barley promote healthy digestion, stabilized blood sugar and also provide a high amount of daily fiber.  I personally recommend Ezekial cereal.  This cereal contains the blend of all of the sprouted whole grains.  These little gems reduce overall cholesterol and improve heart health.

 

2.  Blueberries:

The wild blueberries is known as the antioxidant powerhouse.  This little berry has 14mg of Vit C per cup and has the highest antioxidant level of any fruit.  Choose dried, fresh or frozen to cereal, salad, smoothies, or your yogurt.

Recommend 1/2 cup 5x per week.blueberries

3.  Wild Alaskan Salmon:

Commonly most of the salmon that Americans consume is farm raised.  Farm raised fish is fed high amounts of corn just like the large feedlot operations for cattle.  When animals are fed large amounts of corn the Omega 3 fat ratios are altered and the meat is high in Omega-6.  Omega -6 is healthy but for overall heart health we should consume a 20:1 ratio of Omega 3 to Omega -6.  Wild salmon contains high amounts of Omega-3.  When ordering salmon at a restaurant ask if their salmon is wild or farm raised.

Recommended (3) 6 oz servings per week.

4.  Broccoli:

Broccoli has the highest levels of polyphenols of any common vegetable.  Consuming 1/2 to 1 cup daily of broccoli is recommended.  Choose the broccoli sprouts instead of the spears.  The sprouts are 10-100x more powerful.

5.  Yogurt and Kefir:

The origin of fermented dairy products has  dated to the beginning of time.  The fermentation method has survived for many years and obviously the importance of these foods has lasted the test of time.  A healthy bacterial level is very important for overall health.  Many of our cancers originate from the colon and having a healthy level of bacteria will reduce your risks.

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6.   Olive oil:

Olive oil is a great source of  monounsaturated fat.  When purchasing choose the extra virgin olive oil.  Olive oil can be added to salads, chicken breast, or drizzled over mixed vegetables.

Recommend 3 tablespoons/ day.

7.  Cinnamon:

Yes cinnamon..not cinnamon rolls or donuts:)  Cinnamon has so many heart health benefits.  Cinnamon also is a great spice to stabilize blood sugars.  Try adding it to yogurt or to your coffee!

Recommended 1-2 tablespoons per day.

8.  Avocado:

Avocado is a great source of healthy fat.  Avocado improves blood flow and also brain function. 

Recommended 1/4 or 1/2 of avocado.

9.  Walnuts:

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Walnuts are a great complement to the wild salmon and also grassfed beef.  Walnuts are a high powered Omega-3 source.  Also walnuts contain Arginine which keep blood vessels smooth.  Walnuts also contain high amounts of antioxidants.

Recommend 1 small handful

10.  Spinach:

The greener the salad the better.  When making your salad choose spinach and argula as the two main sources.  Spinach is loaded with Vitamin C and lutein for eye health.  Spinach is best consumed raw as cooking destroys the vitamins.

spinachOther super foods that would make my list:

1. Grassfed beef

2. Pumpkin

3.  Flax seed

4.  Raw almonds

5.  Wild trout

6.  Green tea

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AMAZING Journey Of Health And Fitness!!

Super proud of long term client Kim Dillon- Bryant Travis Good Life Fitness personal trainer!!

Today’s AWESOMESAUCE Award goes out to Kim Dillon!
Good Life Fitness has been a big part of my life since 2011 and I’m always proud to tell people I workout there.
In 2007, I received the amazing gift of life with a kidney & pancreas transplant because of complications I suffered from Type 1 diabetes. After the transplant, I felt like with every step forward, I was taking 203 steps back with health issues. I kept fighting because I had been given a second chance at life and needed to keep my donated organs as healthy as possible.

I joined GLF & started walking on the treadmill. Ended up walking next to Steven Auxier one day and told him I was thinking about walking the Lincoln half marathon. He encouraged me to sign up for the marathon training class offered through the gym. I never thought I could walk a half marathon, let alone run one! Three Lincoln halfs later, I think I need to thank Steve for that little encouraging talk back in January 2012. He and the staff have continued to encourage me through my fitness journey.

Hands down, my biggest supporter has been Bryant Travis. He was given quite the challenge when I signed up to train with him a few years ago. With age and the daily dose of prednisone because of the transplant, I knew I needed to take care of my bones. He took all of my limitations and continued ailments and worked them into a program that has made me stronger. He knows when he can push me a little harder or when my body can’t handle any more. He is brilliant at what he does and makes it enjoyable at the same time. I always look forward to my workouts with Bryant and feel so grateful for what he has done for me.

I remember when I joined GLF, I mentioned to a friend that I liked the diversity of fitness levels and age groups of the members. The staff was so friendly and encouraged me to stick with it. That remains true today. GLF got me moving in the right direction and with their help, I’m hoping my donated organs continue working for a very long time!”

kimdillon

 

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Good Life Fitness 7 Week “Shred” Nutrition Course

cleanslateAt Good Life Fitness, I work with clients with a broad range of nutrition backgrounds, goals, dietary restrictions and concerns. More than anything else, I’ve worked with men and women who are endlessly struggling to lose weight. Many of my clients have tried fad diet after fad diet, and nothing has worked. With months and years of frustration and disappointment behind them, it seems the only thing left is to just give up.

Somewhere along this journey, we have forgotten how to nourish ourselves. Our vulnerabilities have been exploited by “quick fix” 1,200 calorie diets, appetite suppressants, and pills that “attack deep fat stores” (yeah…sure they do…). The weight loss industry is making billions of dollars every single year, and what do we have to show for it?

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—-1/3 of adults are classified as obese. Almost 13 million children (17%) are labeled as obese. Over $190 billion is spent annually treating obesity-related illness. A fast food industry that’s also making billions of dollars every year. Millions and millions of people attempting to “diet” each year and failing. And an average consumption of only 1 fruit and 1 vegetable a day for both kids and adults—-

That’s what we have. And it breaks my heart.

We forgot how to eat. And what’s worse is that we’ve settled for feeling like crap all day, every day. We settle for fast, easy, and cheap food. And then spend billions of dollars on diet products.

Diets don’t work. A whole body wellness approach does. Re-education does. That’s what I have to offer you at Good Life. A practical, sustainable plan to help you feel better than you can even imagine. You will gain confidence, knowledge, and you will finally be empowered to build a new love for food and for yourself!

If you’re longing to be free from yo-yo dieting and self-sabotage, come see me! Starting in January I am conducting a 7 week nutrition course that will provide all of the tools for you to be successful with your fitness journey!!! 

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Call 1-402-434-4444 and ask to set up a consult with Caitlynn
OR
Facebook message me
OR
email me at caitgillaspie@gmail.com See More

 

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