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% committed to the plan! Now while I was cooking up my chicken breast, brown rice, and broccolli, 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!Share it!
How does one stay focused in achieving their fitness success? I often look at the pioneers of fitness and ponder how do they stay motivated year after year? I wonder what makes them have the daily desire to get better or stay on track? Now everyone is human and we all have little setbacks of motivation but all in all the end result is the goal….to live a healthy and prosperous life! When choosing your fitness path there should be a lot of thought put into what you are striving to do. Working with clients many people are confused in what direction to follow? Fitness is very similar to the weather in Nebraska…constantly changing. Fitness people are sometimes known as “Lilly hoppers” jumping from one program to the next and the end result is NO RESULTS and FRUSTRATION! Have you ever thought about following a GPS to your fitness success? Have you ever consulted with a fitness professional about your fitness plan? Are you tired of just going through motions and still receiving the same results? Will your fitness path be different in 2018? My challenge for you is to step out of your comfort zone and really make 2018 YOUR year! Have you ever thought about all the realms of fitness and what fitness really is? Fitness…what is fitness? Fitness is very broad to so many and is viewed in many different ways. Maybe you are an avid cyclist, avid runner, maybe you are a weight trainer or a group x participant? So, have you ever thought about experimenting with other forms of fitness? Here are a few questions to ask yourself?
- How is my energy..do I feel lathargic? 2. How is my flexibility or joint health? 3. Can I run 1 mile? Can I sprint 100 meters? 4. Is your fitness program balanced with strength and cardiovascular training or out of balance? 5. Have I been in a fitness rut…but afraid to experiment because I am worried about losing what I have gained? 6. Am I winded walking up a flight of stairs? How about carrying laundry up a flight of stairs? 7. Do I drive around looking for front door parking at the gym, the grocery store, or at my job? 8. Do I use a riding lawn mower instead of push mower? 9. Do I use a snow blower because it is easier than shoveling?
- Why do we keep trying the same program layout and the end results are still not there? Have you ever wondered for as long as I can remember why we do weight training first for roughly 30 minutes followed by a cardiovascular exercise for 30-45 minutes? Why is this the norm in commercial gyms?
- Why do we always train the core at the end of the workout when we are already tired..why not first?
- Why is the heart rate our #1 indicator of our intensity or calorie expenditure readings throughout the workout? How about physical exertion or RPE scale?
- Why do we train the largest muscle groups first then following the smaller accessory groups?
- Why do we rest 48 hours in between exercising the same muscle groups? Gymnasts or Easter Bloc countries do not follow these physiology rules?
- Who sets the standard for how much protein is needed to maximize lean muscle synthesis?
- Why do we eat our fruit at end of the meal? Why not first?
- Who really developed the food pyramid? Was there other intentions behind this program?
- Should I do a dynamic stretches Pre-work?
Nutrition Suggestions On How to Eat Healthy and Exercise While Traveling By Shannon Montanye It is that time of year again. Many will start traveling for work and I know your thinking “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.Share it!
SO Many AMAZING Changes Have Happened At Good Life Fitness Since 2010!! NOW Good Fitness On 84th Highway 2 Has Been OPEN 1 Year!!! WOW Amazing To See The Overwhelming Response From The Members As The 2nd Location Has Been Open! To Help Celebrate Our 1 Year Anniversary For Good Life Fitness SE And We Are Coming To 9 Years Of Being Open On 3rd Van Dorn We Are Having A Special Week At Good Life Fitness!!!! We Are Having a FREE Fitness Classes All Week At BOTH Good Life Fitness Locations!! COME Choose From OVER 160 Fitness Boot Camp/Group Fitness Classes A Week!! NEW Boot Camp Formats, NEW Spinning, NEW 2nd Facility, NEW Indoor/Outdoor Astro Turf, NEW Rowing Machines, Indoor/Outdoor Child Care!! January 2018 Will Be Your BEST Year Ever!! Bring Family, Friends, Neighbors, And Anyone Who Is Wanting To Look And Feel Their Best!!! This Week Is For Everyone Including:
- All PAST Members Of Good Life Fitness Who Might Have Moved OR Want To See The NEW Facility Or Classes Being Offered
- All PAST Guest Pass Members Of Good Life Fitness
- All Current Members Looking To Change Up The Routine For MAXIMUM Results
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 put down on paper 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!!Share it!
Support Local Business This Saturday!!! Gift Certificates Are Available!!! With An Overwhelming Response We Have EXTENDED Our HUGE Black Friday Specials To EXTEND Through Sunday At 8p.m. At Both Good Life Fitness Locations!! At Good Life Fitness We Are HONORED To Assist Lincoln And Neighboring Communities And Are Proud Members Of The Lincoln Chamber Of Commerce!! Did You Know That Good Life Fitness Is A Locally Owned And Operated Business Where The Owners Live In Lincoln And Are In The Gyms Everyday!!! We Pride On Being Voted The #1 Health Club In Lincoln, In Nebraska, And Voted TOP 50 Gyms In America!! Support Your Local Business This Saturday!!! Share it!
Paleo, Low Carb, Macro Balance, and so much more can very confusing on the best method or approach for you. Since 1999 over 15,000 nutrition books have been produced with the "answer" to the ever growing obesity epidemic in the United States! At Good Life Fitness we might not have all the answers BUT we pride on educating our members on proper nutrition for LONG term success. Yes we understand there are quicker/shorter methods...BUT that we pride on long term fitness success for our members. At Good Life Fitness we focus on the 3 B's of nutrition....basic meals, balanced meals, and best choices. Schedule today a FREE nutrition consultation today to discuss your goals to help you look and feel your best in 2018!! Share it!
A HUGE Thank You To All Of The Members Of Good Life Fitness For Their Dedication, Passion And Bringing Their "A" Games To Get Better Every Single Day With One Meal, One Workout, One Day At A Time!!!!!!!!!!! Thank You To Our Amazing Managers Christy Johnson Glf Ryan Wright Glf Jen Imus And To The ENTIRE Staff For Their Dedication To Helping The Members And The Community Of Lincoln And Surrounding Areas With Achieving Long Term Health And Fitness Success!!! A HUGE Honor To Receive This Award....Thank You For Choosing Your Locally Owned And Operated Good Life Fitness?
Dedicated To Your Fitness Success! Dave, Jason, Steve And The Entire Staff AweeeeeeeeeeeeeeeeeeeeeeeeesomeShare it!
Good Life Fitness Rev XX Was A HUGE Success!!! An AWESOME Turnout Of The MOST Dedicated Members In The Universe!!! GREAT Job To All!!! Yes The 1st Annual Rev XX Boot Camp/Spin Class Was A Ton Of FUN!!! Thank You To Jen Lund And Our Entire Staff PLUS Our AWEEEEEEEEEEEEESOME Members For Making This Day A Fun Success!!!!! Share it!