Tag Archives: n10sive

Fat Blasting, Ice Melting, Butt Toning Workout!!!

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Alright here is your arctic blast workout that is guaranteed to melt the snow around you!!  This big calorie burner is a HUGE ice melter:)))))  HAVE FUN!!!!!

Warm Up: Runner’s Stretch- Each calf for 30 seconds

Hurdler’s Stretch-Each leg with heel flat- 30 seconds

Pull heel up to butt quad stretch- each leg for 30 seconds

Trunk rotations to middle, back, side to side for 3 rotations

Workout:

 

Burpee Snow Mountain:

Burpee snow mountain is a combination of burpees, mountain climbers, and pushups:)  Have fun….BE  SAFE!

BURPEE ( ANY TYPE) -  18 (SCALE CUT IN HALF OR THIRDS)

PUSH UP:  REGULAR STYLE ( 2 REPS)

MOUNTAIN CLIMBERS (ANY TYPE) 10 PER LEG

BURPEE ( ANY TYPE)- 16 (SCALE CUT IN HALF OR THIRDS)

PUSH UP:  FEET INCLINED ON YOUR STAIRS OR BOX (4 REPS)

MOUNTAIN CLIMBERS (ANY TYPE) 12 PER LEG

BURPEE (ANY TYPE)-14 (SCALE CUT IN HALF OR THIRDS)

PUSH UP:  HANDS ON YOUR STAIRS,CHAIR, OR BOX (6 REPS)

MOUNTAIN CLIMBERS (ANY TYPE) 14 PER LEG

BURPEE ( ANY TYPE) -12 (SCALE CUT IN HALF OR THIRDS)

PUSH UP:  SPIDER TYPE BRING KNEES UP TO YOUR ELBOWS (8 REPS ON EACH LEG)

MOUNTAIN CLIMBERS (ANY TYPE) 16 PER LEG

BURPEE ( ANY TYPE) -10 (SCALE CUT IN HALF OR THIRDS)

FROG PUSH UP OR REGULAR PUSH UP ( 10+REPS TO FAILURE)

MOUNTAIN CLIMBERS (ANY TYPE) 20 PER LEG

GRAND FINALE:  FROG HOPPERS 50 REPS ( SCALE CUT IN HALF OR THIRDS) THEN PROCEED RIGHT TO PIKE UP OR REGULAR CRUNCHES TO FAILURE  ( FAILURE MEANS 3 PAST WHEN YOU FAIL)

Beware Of Fitness Infomercials in 2013

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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
  • Commercial Fitness Centers

Now use the following list from below and Infomercials are everywhere!! How many times have you joined a weight loss program only falling short of getting 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)

Commercial Fitness Centers:

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

Good Life Fitness/N-10sive Boot Camps and N-10sive Fitness Systems guarantee the following:

  • Toned And Firmed Muscles (YES)
  • Increased Metabolism (YES)
  • Fun And Effective (YES)
  • Accountability (YES)
  • Encouragement And Motivation (YES)
  • GUARANTEED RESULTS (YES)

Now the most important question? Are you sick of being sick and tired? Do not become another statistic of fitness failures! Do not let the next 12 months be the same as the last 12 months. It’s time do something about it now!

Register for a FREE week at Good Life Fitness. No other fitness program offers a 100% Money Back guarantee to Lincoln #1 Fitness Boot Camps!

Check out our fan page on Facebook! Have a great day!! :) ))

Jill Shemek Figure Competitor Champion

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Combining hard work and dedication, Jill transformed her body in only 12 weeks!!! Congratulations to Jill Shemek on your fitness success!!   NOW offering customized personal training and contest programs at Good Life Fitness!! Sign up below for a FREE fitness consultation!!

 

 

 

 

 

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How To Get Started On NEW Fitness Goals

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Okay you have just come off an emotional high!! Maybe you have come off a long season of running events or maybe you have completed several goal oriented events? On the flip side maybe you have failed to achieve that goal that you have worked your tail off for? What now? Do we dig hole and hide with a slight depression or do we start skipping workouts? NO…we get back on the horse and start riding again!! Maybe you are experiencing the “fitness blues”. No worries, you are not alone!! Many stuggle with this common problem and many fail to bounce back to get on the right path to fitness success!!
When you feel you have lost a battle, self-doubt is sure to follow. This is myself inspired talk on handling adversity.
First let me say, I don’t plan to lose and I don’t like to lose. Heck it is downright difficult to write about losing. But we’ve all experienced it. Losses tend to bring on questions and doubts: Should I modify my approach? Change my goals? How do I beat this frustration? How do I keep my focus and confidence in me? How do I respond to the comments of my well meaning colleagues? Whatever your answers and actions will make a huge change in how your future results turn out.
For me, it is important to accept that losing is not reflection of inability or lack of trying. However, the way I respond to adversity will reflect to those around me and the characteristics that define my spirit. Therefore, I will review my strategy. It helps to look inward as to why you need to keep trying. It’s not just about winning. Stay dedicated to your goals to keep the motivation positive.
Characterize who you are after a losing a challenge:
Looking forward not back: If you are hitting your work outs every day, continue to do so. Persevere, even if it feels like that effort isn’t meeting your expectations.
Self Control: One defeat does not define you. Review your actions and your attitude. Reach out for support from a friend, Good Life Fitness team or whoever can help keep your emotions intact.
Remain Positive: It is always easier to believe the negative about yourself but this is when you need to step it up and fight to maintain your balance of effort. Choose to use words and body language that express you have not lost desire to move forward. Continue to be enthusiastic and “bring it on” to your future workouts and the next challenge. Choose to be supportive and confident every time you open your mouth.
Be Accountable: Justify your effort and actions so that you will be able to make good decisions for yourself.
Listen and Learn: Have you heard the saying, “You can learn more from losing than winning”. Find that teacher, within you, that can objectively and constructively aid your learning for the next time.
At the end of any type of challenge the ultimate goal is to have fun and enjoy the experience. To finish a challenge is a WIN not a LOSS! Move forward with the attitude and strength, turn discouragement to encouragement there’s always a next time!

Author,
My Mirror

A big thank you to Gloria Brink!! You inspire me with your wisdom:))

4 Tips For Fitness Success

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Your fitness journey is a life long experience that will reward you with amazing benefits! If you follow these 4 tips I guarantee you long term fitness success!

Since 1999, over 10,000+ fitness and nutrition books have been published that proclaim the answer to our ever growing obesity epidemic! There are 3 common elements amongst all of these books! The elements are group accountability, control your environment, and always be prepared.

1. Group Accountability- Remember you are your maker. Every repetition, every workout, every meal, every decision that we make will take you closer to achieving long term longevity. To be successful you must form a team of advisors to help you. Choose experts to help you achieve this goal. Seek the guidance of a qualified fitness professional to design your fitness plan.

2. Control your enviroment- The 10th person theory is relevant in all aspects of life. Surround yourself with people that will provide encouragement and help you grow as a person. If you have 9 fitness minded people that have one common goal to live that healthy lifestyle there is a good chance you will be number 10! Try to control your living environment!! Your home is your safe zone from temptations but if you have tempting food in your cupboards you will give in at your weakest moments!! I like this phrase “If you are a recovering drug addict you do not keep drugs on your counter tops”. Eliminate all temptations:)

3. Be prepared- If we fail to plan then we plan to fail! Sometimes we are unable to control the curve ball that life throws us. Here are 2 important steps to become better prepared to achieve fitness success!

-Prepare and pack your meals the night before.

-Pack your workout bag and keep it in your car.
4. Avoid Negative Energy! During your fitness journey you will have friends and family that will sabotage you. Avoid and learn how to handle the following comments;)

1. “Go on, just have one”
2. “Your only young once”
3. “You’re obsessed, do you ever stop?”
4. “You need to get a life”
5. “That sounds a little extreme”

The most successful fitness people realize that striving for perfection will only end in failure. Take baby steps each day that will take you closer to your fitness goals!

Every day is a new day and each day starts by tying your shoes!!

Powerful Inteview With 12 Week Grand Champion Joey Mumaugh

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Are you ready to watch a powerful and inspirational interview?!?!? This two part series with 12 week grand champion Joey Mumaugh covers the struggles and the success of his fitness journey!! Please sit back and enjoy!!

The Key To Real Results For Real People

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Having the honor to witness so many people take ahold of their lives and really make dramatic improvements has been very rewarding! The key to really making a great transformation is accepting the responsibility and ownership of your health. When you truly decide that you are the ultimate factor in your happiness, your health, and the direction of your life, it is then and only then that you will harness the power to take control of your life!!

They Fail Before They Start- Why do people fail before they start on their fitness journey? I have experienced people who will come up with 50 reasons why they can’t reach their goal before they even start. They are starting with the wrong mindset! They use the common excuses such as no time, family comes first, no money, their job is too busy, class times do not work with their schedule, to tired, not a morning person, do not like to sweat, kids’ schedules, too expensive to eat healthy, spouse or significant other will not eat healthy! Well instead of thinking why you can’t succeed, what about thinking about how you will succeed or how you will use time management to succeed, use creative recipes to make healthy food, prepare food in advance, go to bed earlier, stop eating out to save money, or basically make your health a priority! Remember you are your maker and every waking moment’s purpose should be to improve yourself, both physically and mentally! It is sad to think people spend more money on the maintenance of their car than on improving their health!
Goals! Goals, goals, goals, goals, goals and more goals! Yes from the beginning of our lives, we have been taught about setting goals to achieve! I think alot of people have good intentions to succeed, but they just talk about them. In order to succeed you must write daily, weekly, monthly, 6 month, 1 year, and 5 year goals! You must write these goals down! I personally write my goals down on my desk to basically keep me striving both mentally and physically! My former training partner even put my #1 goal on my screen saver of my cell phone!!! Now talk about a reminder!!!! A goals that is not written down is just a DREAM!
Afraid Of False Starting! Fitness is very confusing! The fitness community has produced over 10,000 books that proclaim they have the answer to everyone’s problems! Now what about all the fad diets, fad supplements, fad fitness programs! WOW A TON OF CONFUSION!!! I believe that a mass majority of people have confused their bodies and their minds with clutter!! We have to sort through all of the spider webs and start on a proven path of fitness success!! THE ANSWER TO FITNESS IS TO FOLLOW A SOUND FITNESS AND NUTRITIONAL PLAN THAT WILL DELIVER RESULTS FOR REAL PEOPLE!! BELIEVE IN YOURSELF! HONOR YOUR BODY! YOU ARE YOUR MAKER! Every day is a new day! You owe it to yourself to take care of yourself for you and for your family! Your health should be a priority! Do not put it off till tomorrow. Strive for progress not perfection!!!!

Dedicated To Your Fitness Success!!
Steve

Amazing Legs In Only 15 Minutes

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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 #1: Forward lunges stepping forward: Hold additional dumbbells for extra intensity. Complete 15-20 per leg depending on your fitness level! Okay guys I know but this will work for us to:)

Short Burst#1: High knees in place for 30 seconds

Repeat this sequence 3x

Exercise #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 #2: Mountain Climbers: Complete 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: Burpees: Perform 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 skaters: Perform 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

Are We On Track To Achieving Your 2012 Fitness Goals?

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How is your year 2012 going? Like many we are all doing our best to push ourselves when we workout. I have been witnessing many in the gym with a new level of motivation to meet their 2012 goals. But that warm bed, on a winter morning, is a hard one to part with mentally and physically. Yesterday, we received tips on avoiding the food cravings….how about we determine the tips for MOTIVATING ourselves to Work Out and to overcome that craving to stay in bed or relax on the couch?
And just like food cravings the same applies to our workouts, “The magic number in fitness transformations is 12 weeks! If you can stay dedicated for this period of time you will notice remarkable changes. In the fitness world the statistic shows are 65% failure rate around 12 weeks. On a brighter note…remember nobody fails in fitness. You will work on your fitness EVERY single day of your life!”
The top ten motivators that have worked for me:
1. Set goals that will motivate YOU and write them down. Read it daily, these goals will be very powerful for you when you are working out and keep you moving forward.
2. Tell a friend and provide them with your written goals….what’s better than having more accountability.
3. Get a Workout Partner or find someone in the gym that pushes you to give it your best and makes you want more or will keep you coming.
4. Know any one that may think you can’t do it…..prove them wrong and enjoy the look you get as you progress. This could be a huge factor for you to not decide to miss workout.
5. Motivate yourself with the programs you like to do or that work best for you. We like the path of least resistance. If it isn’t something you like or challenging you will find a million reasons to do something else.
6. Think of your work outs as opportunities or as small tasks. It can be mentally easier to motivate yourself to commit for 30 or 60 minutes, one day, one week or one month.
7. Set a schedule that is convenient and works for you. Always have the attitude to not alter that schedule for something or someone, this is my time!
8. Think positive. You will have some challenging days and you may experience some awkward moves and discomfort. Focus on what you can do; it will improve because you desire to make it work for you. Workouts should make you happy!
9. The euphoria after an intense workout. At first you may feel dogged, maybe beaten but eventually it is the GREATEST feeling when you recognize that you put it all out there, you gave your best and that is the ultimate satisfaction! Enjoy this emotional high it is a motivational boost.
10. You want it, you need it and most of all you DESERVE to be healthier and fitter!!

16 Tips To Help Fight Off Food Cravings!

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Top 16 ways to fight off cravings! Understanding your cravings can be the key to your success. Have you ever craved a certain food that you have no reason why you want it? Or have you gone through periods where you will eat the same food every day? I can totally relate to this. There was a period where for some reason I wanted banana bread every day. I love banana bread but for some reason I wanted it every day? Why I do not know? Crazy huh?!? Understanding and determining what is a want or what is a need is the key to your success in fitness! Cravings can totally derail your progress and alot times we call this “falling off the wagon”. It is not uncommon for people to fight off cravings to succeed to their fitness goals, but when the goal are met…the cravings will overtake the person and they will “fall off the wagon”. The magic number in fitness transformations is 12 weeks! If you can stay dedicated for this period of time you will notice remarkable changes. In the fitness world the statistic shows are 65% failure rate around 12 weeks. On a brighter note…remember nobody fails in fitness. You will work on your fitness EVERY single day of your life! I wanted to share 16 key tips to fight off those cravings and to help you stay on track!

  1. Increase your water intake. Take your bodyweight x .66 for daily oz intake.
  2. Never skip meals. Skipped meals will increase your cravings for quick fix foods (processed carbs).
  3. Eat real food..avoid all liquid calories. More bang for your buck.
  4. Switch your dinner plate over to your salad plate. Sometimes our eyes are bigger than our stomach.
  5. Develop a circle of friends with the same fitness goals..more accountability.
  6. Increase your fiber intake. Daily goal is 35 grams of fiber per day.
  7. Eat slowly. Allow each main meal a 20 minute time span to complete. Chew slowly.
  8. Never skip breakfast. Choose a lean source of protein with a low glycemic carbohydrate ( 3 egg whites with a serving of Old Fashioned Oatmeal).
  9. Avoid diet soda’s. Carbonated beverages will leave you feeling bloated and empty feeling.
  10. Brush your teeth after each meal.
  11. Drink green tea throughout your day to help stabilize your blood sugar.
  12. Avoid habits that place you in bad situations. Watching T.V after supper. Become more active. Change your habits. No Facebook at 9p.m:)
  13. Increase your green vegetables with your main meals.
  14. Avoid stimulants and appetite suppresants. They only mask the problem without solving them.
  15. Be prepared with healthy low calorie snacks. Raw unsalted almonds are a great alternative.