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 https://www.facebook.com/lauren.merchantglfnutritionist?fref=ts

Caitlynn GLF Nutritionist https://www.facebook.com/fuelgoodfeelgood

oats

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

Ingredients

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

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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Good Life Fitness Employee Spotlight

Employee Spotlight August

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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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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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Fear…Is It Holding You Back From Fitness Success?

I have been honored to assist you many wonderful people with improving their quality of life! I truely believe that people are adding years to their life and watching a person make remarkable changes is very HONORABLE!! I do not want people to just live their life by going through the motions but to really live their lives!

I have been thinking lately about just what causes us to place limits on ourselves from staying focused on their fitness goals. This mystery has fueled my desire to help transform so many people every single day!! Here are some of my thoughts and I want to share them with you:)

1.Does the person lack self confidence

2. Lack of knowledge to get better

3.Fear of the unknown that cause us to think negative

4.Do they have a troubled home life?

5.Do they have a troubled past as a child?

6. Are we afraid to face our fears and ignore them?

7. If they fail in fitness are they failing in other areas of their life?

8. Do they yo-yo in their professional careers?

Why do we let fear hold us back from reaching our potential? One common term often used when a person makes a remarkable transformation is called “Crossing The Abyss”. This term used by Bill Phillips stated that when a person finally makes the decision to cross the boundry to success and make those changes no matter what. Nothing will hold you back! Have you ever been put up against the ropes where failure was not acceptable? Personally I wonder the mindset of an individual that has a terminal illness? I wonder how that person would react if they knew they could get a second chance? Visualize how lucky we are to get a second chance every single day by having the opportunity to make those changes to get better!!

Every failure should be a learning experience that will hopefully teach you a new lesson and help you become a stronger person. I feel failures are presented to us for a reason…and that is to learn and live from our mistakes. The lesson I learned from rupturing 7 quadricep tendons was it was only up to me to succeed on my recovery. No matter how many physical therapy sessions that I attended and the endless support it all boiled down to my success of recovery was up to ME! Yes I often wondered what the future would hold for me and this brought frustration, fear, anger, guilt, blame but all facts aside the recovery was up to me. I did not chose the situation that made me face my own fears. I wrestled with the fear failure in my recovery process, and I wondered how my injury would affect my family and my business. My #1 goal was to recover as quickly as possible and get my life back to normal. I am blessed to have had a second chance to get better and have thought what if I didn’t?

One question that I often ponder is why do so many people take their health for granted? With current studies showing over 60% of people are overweight and over 50% will end up with diabetes. That is scary! Why does a person’s health become a priority when it fails? Why do they do everything in their power and spend endless money to recover their health once it leaves them? Money, occupation, and time is no EXCUSE then! Do we think that we can cure it by taking a pill? What about when the pill stops working then what? How about doing the prevenative steps to prevent these stages of failed health. Where are we going to live when we wear our bodies out from abusing them from poor nutrition and living an unhealthy lifestyle? How we treat our bodies in our earlier years will determine the quality of our lives in the future. HONOR your body now!

When transforming your physique start off your day by tying your shoes and taking one meal, one workout at a time! Set daily goals and have those goals taking you closer to your fitness goals. Every day is like walking a fine line that can bring you closer or further away from your fitness endeavor! If you fail 99 times but only succeed 1 time then you have won. Never, never, never give up!! KEEP Focused!!

I want to share a video that really hits home and I personally found it very MOTIVATIONAL!!

http://sfglobe.com/?id=955&src=share_fb_new_955

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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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Good Life Fitness April Employee Of The Month!!!!

I am HONORED to feature our first employee of Good Life Fitness…Marika Brack!!!!! Thank you Marika:)

Marika Brack 2

*Education*

Bachelor’s of science degree from UNL in Public Health Education

*Professional Certifications*

ISSA Certified Fitness Trainer
Les Mills Certified Instructor

*Interests*

Although fitness was my first love (I love being active, and all types of fitness activities), above all I love being a mommy to my two children – 2 year old Gianna, and 9 month old Bastian. Whenever possible, I combine the two and bring them along! Running with the jogging stroller (especially up hills!) and biking with the trailer are my new favorite ways to get a great workout in! I absolutely love and am very interested in coffee, cupcakes, and wine :) I live by the 90/10 rule. Eat clean and be active 90% of the time, and 10% of the time enjoy LIFE in moderation :)

*How long have you worked at Good Life Fitness

How long has it been? May of ’09? Five years :

What you love about Good Life Fitness/strong>

The energy is indescribable…it’s not something you can explain, but something you have to feel and experience for yourself. I have never in my life been a part of a place with more inspiring people with one common goal. From the owners, to the staff, to the members, it’s about making yourself a better person, and pushing yourself. It might start with the physical, but ends up overflowing into other aspects of people’s lives, and that’s where the difference and distinctions are!!!

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