5 Simple Things You can do with Your Fitness Why

Published on August 29, 2013 by in Fitness, Motivation

whyWhy do you exercise, or why do you want to start exercising? Once you have a definitive and measurable goal – or why – it can be easier to stay motivated with a fitness routine. Beyond having the why, we need to be reminded of our why to stay on track. How come? Well, a little birdie told me that some people start fitness routines for a few weeks and then quit. Crazy, I know. With that in mind, here are 5 things you can do with your why to help you reach your fitness goals.

1. Hang it up

Write it down, make a goal board (not just health and fitness goals), then hang it up somewhere you can see it daily. Remind yourself that you made a commitment to reach your goal. Read more…

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Add this Factor to your Fitness Plan and Get Fit for Life

Question markMany different fitness websites claim to have THE answer for your fitness, diet, six-pack, body-you-want goals. “Do this ‘weird’ trick to lose weight” or “The great six-pack secrets revealed here” are some of the common calls I have heard. What is the answer to all of our fitness and physique dreams? Is it a particular exercise? A certain method of training? A certain type of food or supplement.

While finding a great fitness plan, the right diet, and a few good supplements are all beneficial to reaching your goals – there is something else that needs to be there. It is not a secret and it is not weird. It is the same thing that people have used since Jack LaLanne started the modern fitness movement. The same thing that helps bodybuilders, fitness models, Olympic athletes, and the guy you saw at the beach with a perfect body.

It is Read more…

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A Few Things to Turn Your Health Around

Published on August 26, 2013 by in Motivation

EZformulaOften times we look at turning our health around as doing a complete turnaround. A transformation. The one hundred and eighty degree turn. And in many regards it is. Healthy to unhealthy; fat to lean; out of shape to fit – they are all great accomplishments.

But what does it take to get there? Changing your entire life around? Doing everything differently? Having to learn a million new ideas and new formulas to change? Nope, it is none of those.

It involves doing a few things differently. Adding a few new things. Taking away a few old things. Doing a few things that matter in a fraction of your day.

Exercising for 1/24 or 1/48 of your day. 30 to 60 minutes. Trading a TV show for a workout. Read more…

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Introducing Train and Play™

Introducing Train and PlayIt’s been a little while since the last post. I’ve been busy working on some new things. In the past several weeks I have been formatting, uploading, editing, and fine-tuning the website for Train and Play™ – “The fitness plan that shows you how to lose weight and get in shape with your favorite sports and activities.”

Catchy, right? So catchy that I bet you can’t wait to sign up and receive your free eBook right now. I knew it! You and the rest of my fans (who have become to be known as Glen Goschaholics) can now rejoice in my latest creation that is sure to change the face of fitness.

Okay, maybe there aren’t any Goschaholics. But I really do think I have come up with a pretty appealing fitness plan with Train and Play™. The plan combines some strength training concepts with your activities of choice. I have shot some videos which are now accessible on the site to go along with the plan to demonstrate the exercises. The eBook is a Read more…

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A Murphy’s Law Start to the Day

Published on June 27, 2013 by in Just for fun

Murphy’s Law


Well, my old pal Murph stopped by this morning. Hadn’t seen him in a while, but for my typical morning routine of breakfast, a short bike ride, some gym time, a little more bike riding, and 2nd breakfast (which I normally do solo) he showed up. This is how the morning went:


Woke up late at about 5:40 a.m. – Okay, I have to get ready quick and get out the door quick so I can eat, hit the gym, and be back in time to take my wife to work.

Double protein shake and pre-workout formula down the hatch – no issues there.

Can’t find my wallet (with my gym card) – Check in my room, check the couch cushions, check the bathroom, check the shorts I was wearing yesterday, and check all of these places once more. “Oh yeah!” (click, lightbulb flashes) – I had put it in my gym bag the night before so it would be ready to go in the morning (clearly forgotten in my rushed state to get out the door).

Do some foam rolling and stretching, a little quicker than normal – Leg day; so I stretch hamstrings, quads, calf muscles, but forget/skip stretching hip flexors (see “Squats”).

Head out on my bike ride to the gym – About a ¼ mile from the house the chain gets caught up and lodged in between gears. It’s really jammed in there. I spend a few minutes getting it fixed and am left with some greasy hands. Off to the gym now, a little further behind schedule.

Workout – Noticing I am a little short on time now, I decided which exercises to chop from the routine, but it’s not too bad. Still enough time for a good workout.

Squats Read more…

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Something My 6 Year Old Taught Me About Exercise and Influence

Published on June 26, 2013 by in Fitness, Kids Health

Parents that _____________ have kids that _______________.  Have money, do drugs, drink, smoke, go to church – one could insert many interchangeable words there. Here’s another one:  Exercise.


The other day I took my kids and nephew to the park. It was a Mr. Mom outing with a 9 month old, two 6 year olds, and an 11 year old. To enjoy our mild Las Vegas summer temps (only in the mid-nineties that day), we decided to walk there – about a 10 minute stroll. My daughter rode her bike, her newly blonde-highlighted hair flowing, heat pumping, and good-time-having self beat the rest of the gang there. My nephew frantically scooted a Razor scooted behind at a distant second. My 6 year old, being the competitive lad he is, raced behind on foot and once he realized it was useless to try keeping up he proceeded to drop down and do some push ups for good measure. “How’s this Dad?” he yelled to me as I was a little further behind him pushing the baby in the stroller. I gave him an “attaboy” for his hard work – my 9 month old belted out with an excited squeal and a raspberry, which I’m pretty sure was her own way of affirming the good job her brother had just demonstrated. We want on our way with my son dropping down to do push ups every so often, eventually ending up at the park for some soccer, frisbee, tag, bike riding, and fun.


This morning I was thinking about it. Read more…

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Self Confidence and Healthy Living

Published on June 24, 2013 by in Motivation

“Trust thyself, every heart vibrates to that iron string” – Ralph Waldo Emerson


Confidence. Confidence. Confidence. Often times we criticize ourselves, and we are our own worst critics. We get wrapped up in competition with others and if we don’t measure up to other people’s accomplishments and standards we feel, well, short of what we expect of ourselves if not uncertain of our self worth.


“Why don’t I have a body like her’s?”


“The scale is stuck. What am I doing wrong?” Read more…

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Start Your Day Right With a High Fat Meal. Seriously.

Published on June 5, 2013 by in Healthy Eating


Something doesn’t add up with the rate of obesity and the way most Americans eat, or so it would seem. Would you believe that some experts say that we are not getting enough fat in our diets? As a nation, how could we be so overweight and yet be missing fat from our diets? The answer lies in what we eat. We all need a certain level of macronutrients commonly known as carbohydrates, protein, and fat in our diets. Can you guess which macronutrient we consume too much of?

Let’s take a look at what most people eat Read more…

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Use this Fitness Concept to Burn More Calories

Published on May 29, 2013 by in Fitness

So, you want to burn a bunch of calories with your workouts, right? I am guessing “Yes”! I have yet to hear anyone say “I like doing all this exercise, if only I could burn less calories.” So, how can you burn more calories with your fitness routine?

Option 1: Double your workout time. Two times the time investment, two times the calories burned.

Option 2: Keep your same workout time, and burn way more calories. Use a simple concept to maximize your fat burning efforts.

Option 3: Read more…

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Basic Body Weight Strength Training (With or Without the Bulk)

Published on May 24, 2013 by in Fitness

I was asked the other day, “Hey Glen, what do you suggest for basic toning? I don’t want bulk. I have been doing cardio for a little over a month now and need to start doing some sort of toning. Any suggestions would be great!”

First let’s talk a little about strength training, building muscle, and toning. It is important for everyone to do some sort of strength training based on each person’s goals. The Center for Disease Control and Prevention (CDC) and the American Heart Association both recommend dedicating at least two workouts to strength training each week. Why? Wouldn’t the American HEART Association be more concerned with cardio Read more…

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