Tag Archives: personal training

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!! :) ))

AMAZING Results In ONLY 10 Weeks!!!!

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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:))

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!!

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!!

From Beach Body P90X To N-10sive Boot Camps

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Background-Good Life Fitness has been a key element to my fitness transformation.  I’ve always been an active individual, playing sports in high school and college.  After organized sports ran its course I tried to occupy my free time by working out at the gym or doing P90X or Insanity workouts.  The gym allowed me to maintain my current fitness level but never really improve, I simply wasn’t dedicated enough to push myself when no one was looking.  P90X and Insanity are great workouts and I was able to see results but it became boring/dull doing the same workout over and over again.  I soon found myself not pushing myself, fast forwarding the workout, and finally skipping workouts all together.  I never really got completely out of shape all together but I definitely wasn’t pushing myself to improve my fitness level either.

Workouts-In late November I joined Good Life Fitness to participate in N10sive boot camps.  I was very skeptical at first thinking that the workouts would be a walk in the park.  WRONG.  It was one of the hardest workouts I have ever done.  In fact, a lot of days as I leave the gym I’m thinking to myself that was one of the hardest workouts I have ever done.  That is the great thing about this place.  Once you show up there is no stop button or slacking off or taking breaks.  I also find myself constantly sore which means these workouts are really doing their job.  I personally am very competitive by nature and love to set the pace in class if I can but not at the expense of sacrificing form.  When Steve talks about “how we can make the workouts harder” I personally think if you have to ask that question you’re not doing them right.  Every day is a challenge if you follow the instructions and push yourself.

Nutrition-Equally important as the intense workouts is your nutrition plan.  Good Life’s nutritionists designed a customized diet for me based on my activity level that included calorie intake per day, what to eat, when to eat, etc…I try and stick to that nutrition plan as close as I can during the week.  I certainly have my “cheat days” and have never said “no” to chips and salsa but by avoiding keeping those foods in the house I eat them less frequently.  Good Life has also provided us with some great recipes to mix up our meal plan instead of eating the same food every day.  I’ve been a big fan of the Myofusion protein that is sold at Good Life and just recently started taking the “Super Charge” pre workout drink that I feel has improved my energy and focus during workouts.  I also prefer to work out in the morning because when I do I feel that I have better self control when picking foods to snack on.  If I’ve just killed myself on a workout that morning I don’t want to go and offset it by eating something unhealthy.

Results- I’ve been a member six months now and my body weight has dropped from 177 lbs to 158 lbs.  My body fat % has dropped from 12.5% to 6.6% and I have no intentions of being satisfied.  These work outs are addicting, exciting, and always changing.  You can’t say the same with a DVD workout.  In addition to the results I’ve seen on the scale, the friendships I’ve developed over the past 6 months are equally as rewarding.