NEW Rev Flex Cycling Coming In November!!!

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TOP Tips To Bust Strength Plateaus

TOP 6 Tips To Bust Strength Plateau's!! Lack of strength progression and increasing your physique can be as frustrating as difficulty losing weight and stubborn body fat!! As a former USA Powerlifting coach, I learned so many helpful tips to help my drug free athletes break strength plateaus and set World Records! Here are my top 6 coaching tips to help you break strength plateaus on your core lifts. The core lifts are categorized as (Squats, Bench Press, Deadlift, Power Clean, Hang Clean, Military Press). Plateauing On The Barbell Lifts- The key to progressing your barbell lifts is to make small poundage jumps on the last 2 sets of your repetition scheme! (Ex). If you are using percentage methods for your training I would do the following. Set#4 75% Set#5 77% and even 77.5% . Jump small and expect progression consistently! Never Train To Failure On The Core Lifts- I commonly see the novice lifter doing this. The no pain no gain theory is strictly for hypertrophy (bodybuilding). Training the core lift to failure causes 2 negative reactions in your strength progression. First, training to failure is so stressful on your body that it causes you to require massive rest periods. Second, training to failure can make it very difficult to use proper form and may cause injury. Save training to failure on the accessory movements like tricep, hamstrings, and other movements. Form is the key to progression and sports mastery! Use A Exercise Log- Many successful people in the strength world document many years of training. I use the logs for many reasons. I most frequently use to log to document training phases, mental state of the session, body weight and even detailed nutrition. The log will also help you recognize when your progress is slowing down. Commonly, plateaus will happen to the novice and experienced lifter at weeks 4-6. The log will prevent this. Rotate Your Accessory Exercises– Your accessory exercises are exercises that follow the core lifts. For example dumbbell bench press, lat pulldowns, tricep press downs, leg press, dumbbell bicep curls, upright rows, stiff legged deadlifts, and thousands of others. I recommend rotating these movements every 2 weeks and also changing the repetition of these movements. The rotation of the accessory movements will help your core lifts get stronger and keep your body craving change. Increase your protein and rest- When you feel a strength plateau coming then increase your protein and your rest. The protein requirements for strength athlete are 1.25-2 grams of protein per pound of body weight. The key is to evenly space that protein throughout your day. It is crucial that we ingest protein pre/post workout and also at bedtime. Sleep is crucial. Ed Coan, a legend of powerlifting, would sleep at least 10 hours per night. Ed would also nap in the afternoon. The sleep cycle is important for central nervous recovery! Supplement with branched chain amino acids. Amino acids are the building blocks for new muscle production. Supplementing with L-glutamine and arginine are crucial to central system recovery! I hope these top 6 tips can benefit you in your strength program. These tips can implemented in all other types of fitness programs as well! REMEMBER NO BRAIN= NO GAINS!!Share it! Facebooktwitter

Sports Specific Golf Fitness At Good Life Fitness

Calling All Golfer's!! Check Out This SPECIAL Sports Specific Seminar With Certified Personal Trainers Kurtis Doremus Glf Trainer And Bryant Travis!!! Do you golf with pain?  Are you unsure of the specific exercises to help with your hamstring, hips, and shoulder flexibility?   This Seminar Will Cover The Following: ***Shoulder/Hip Mobilitiy *** Core Strengthening Exercise ***Golf Specific Exercises To Improve Strength/Stamina *** Q&A Of Specific Exercises To Prevent Injuries LIMITED Spots Are Available!!!!    Share it! Facebooktwitter

Good Life Fitness Boot Camper Of The Week

 Every Day We Are HONORED To Assist So Many Members With ONE Meal, ONE Workout, ONE Day At A Time!!! Congratulations Lisa Jones On Winning Boot Camper Of The Week!!! Lisa Has Been Attending 5a.m Boot Camp 3-5x Week For A Little Over A Year!!! Lisa Has Dropped OVER 10lbs And 2 Sizes!!! The BEST Part She Looks And Feels GREAT!! Lisa Was Encouraged To Join Good Life Fitness From Her Good Friend Paula Fankhauser!!! GOOOO TEAM!!! Share it! Facebooktwitter

FREE SPECIAL Class- N-10sive Beatz On June 30th

Join Us On June 30th For A FUN Upbeat Latin Influenced Dance Fitness Class!!!   FREE For All Members And NON Members Of Good Life Fitness!!   Bring A Friend Or Friends For A Fun Filled Day!!!   Share it! Facebooktwitter

Good Life Fitness 10 Week Transformation Challenge

The 2018 Good Life Fitness 10 Week Transformation Challenge Is Getting Ready To Kick Off!!!   NEW Updates Will Be Following With Full Details!!   Get Ready To Look And Feel Your BEST This Summer!!  Share it! Facebooktwitter

Who Is Your Fitness Support System

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! Facebooktwitter

Stop The Fitness Insanity

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?
  1. 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?
Just think about it….are you doing the right exercise combinations or the right nutrition program to give you your fitness success? Thinking back to my earliest exposure to fitness I knew only one way workout? I guess it was the right way or I wouldn’t be where I am today? But what if there was a better way? What if there was another approach that I missed that could have given me even better results?   I truly believe that in fitness, you constantly need to be looking for combinations that produce results. Try it and if does not work then make a note of this and move on. Here are some random thoughts to think about when evaluating your program.
  • 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?
Questions?  Please Schedule A FREE Nutrition/Exercise Consultation With One Of Our Certified Personal Trainers. Good Life Fitness SW:  (402)434-4444 Good Life Fitness SE:  (402)434-4445  Share it! Facebooktwitter

Tips For Fitness On The Road

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! Facebooktwitter

Surviving The FIRST 21 Days Of Fitness

Short term pain for long term gain! In order to achieve what other’s haven’t you must be willing to make sacrifices that others won’t. Unfortunately in the beginning these are short term pain. Every successful fitness transformation requires short term painful sacrifices that really make the major difference in long term success. TOP tips for surviving the FIRST 21 days of fitness!!!!    1. Hitting The Snooze Button– Yes the snooze button in the morning can be your big obstacle. By waking up 10 minutes early each day this can be the deciding factor to give you enough time to eat your balanced out breakfast! No more drive through or sugar packed breakfast bars. 2. Exercising In The Morning- Studies show a 90% success rate for people that exercise in the early morning before work. If life gets in the way then you must make it a priority no matter what to exercise first thing in the morning. The old saying ” Early bird gets the worm”:) 3. Pack Your Lunch– If you try to wing your lunch you will make bad choices that are not on your program. Co-workers and friends can easily influence you with your guard down. Take the extra time each night to prepare your lunch for the following day. Fail to plan to plan to fail:) 4. Starting A Fitness Program– Yes this is short term pain with long term gains. Everybody struggles in the beginning. Nobody is bullet proof from first time soreness. I truely believe this is mentally tough for exercisers trying to start up again with their fitness program. Nobody likes to be sore or struggling to breath. Our bodies are a creature of habit and will adjust within 2 weeks. Just get through the beginning stages:)) 5. Switching Your Food Choices– Yes we love salt, sugar and fat! Yes the temptations are killers but are you willing to fight through the temptations to get where you want to be? Our bodies are constantly trying to reward and comfort. Set your mindset for cruise control and fight off the battles of temptations! Short term pain for long term gain!! 6. Cooking And Grocery Shopping- Yes cooking is a short term pain with long term gains.  I know many claim they have limited culinary skills.  Another short term pain is cleaning the kitchen and grocery shopping.  To look and feel your best I can guarantee you that eating out for your meals will produce NO results of lean sculpted body.  Take the extra time and experiment with herbs and spices. Also I highly recommend the cookbook Eating For Life and TasteofMai.blogspot.com for creative healthy recipes. 7. Fear–  Yes FEAR is our #1 killer of long term gains in fitness!  Many fear the fact of failure in fitness.  It is much easier to use fear as an obstacle to keep you from reaching your potential.  Many fear of looking out of place in the gym environment.  I highly recommend the group setting of fitness boot camps, group x classes, and also seeking the guidance of a qualified personal trainer.  REMEMBER everyone no matter how experienced they are in fitness has  felt the  fear of the new gym environment.  This fear is a short term pain for long term gains.Share it! Facebooktwitter