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…

 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn

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…

 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn

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…

 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn

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…

 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn

Pain and Exercise: Take Time to Rest and Recover

Published on May 16, 2013 by in Fitness

One thing I am (almost) learning as I get older is to STOP working out every now and then. Chronic pain can happen with exercise the same (well, maybe not exactly the same) as it can with inactivity and sedentary living. I was once sidelined from working out for almost a year when I strained my body so hard from lifting weights. I’ve thrown my back out from doing repeated high-impact plyometric training which led to being sidelined for a month. If you do enough of something over and over and over again (chronically), your body tends to wear – whether it’s sitting (low-back pain), typing (carpal tunnel), or doing squats (knee inflammation).

I often get asked Read more…

 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn

5 Quotes to Get You Going

Published on May 8, 2013 by in Motivation

Here are 5 quotes that help motivate me for fitness, health – well – all areas of life really. Reading is great, and sometimes the littlest passage can have a huge impact.

“You don’t pay the price of good health; you enjoy the price of good health. You pay the price of poor health” – Zig Zigar


“I can accept failure, everyone fails at something. But I can’t accept not trying.” – Michael Jordan


“The only way you can hurt your body is if you don’t use it” – Jack LaLanne


“If the bottom is broken, work the top. If the top is broken, work the bottom. If the top and bottom are broken, work the middle!” – Tony Horton


“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself.” – Jim Rohn

What is your favorite quote? Share it below, or better yet, share it with your friends!

 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn

Have You Been Lifting Weights? Should You?

Published on April 30, 2013 by in Fitness

What comes to mind when you think of strength workouts? Dudes clanging around weights in the Hulk section of the gym? Well, it certainly could be that type of workout, but it doesn’t have to be. There are several ways we can work on strengthening our bodies.  The Center for Disease Control and Prevention recommends working on strength at least twice a week – I agree. Strength exercises are beneficial for the obvious reason of building muscle (lean or bulk), but working on strength may also improve joint health, bone health, and overall body stabilization which can improve function and health in many areas of life (work, walking, and performing other sport or fitness activities).


Even with the known benefits of strength training that is taught to us and promoted by government agencies, health teachers in school, fitness magazines, and Internet sites, still many fear strength routines due to misconceptions. “Lifting weights will make me bulky,” or “I want to lose weight, not gain weight,” are a couple of misguided statements that reflect the way some view strength training. Training to improve muscle strength is not just for bodybuilders looking to build biceps as big as bowling balls and legs the size of small children. Strength training, which is in no way limited to weightlifting (i.e. push ups, pull ups, resistance bands, resistance machines, etc.), is an important part of fitness for men and women of all ages that can fulfill a wide range of goals relating to health and body composition.


To put myths to rest, strength training will not make you bulky – unless you want it to. Someone following a bodybuilding workout plan and eating a very large amount of calories can and will add bulk. On the other hand, someone that uses a combination of strength training exercises 2 or 3 times per week using relatively low-load weights, resistance tools, and bodyweight exercises with high repetitions will build strength and muscle tone without massive muscle gains. There are several other ways to go about strength training as well. Different styles of different resistance exercises produce different results. If you are someone that is missing strength training from your routine, try starting with a 20 or 30 minute circuit training session next time you go to the gym.

There are several ways that circuit training can be applied, but a general rule is to switch between muscle groups with each successive exercise in the circuit. Beyond that a circuit can involve a total body routine or focus on one area of the body. You might do an upper body circuit one day and a lower body circuit another day, for example. Another way to do it would be to focus on chest, shoulders, and triceps one day; on another workout day focus on back and biceps; for another workout day focus on legs and abs.


A way to do a total body circuit might look like this:

Push-ups (upper body)

Squats (lower body)

Crunches (abs)

Military Shoulder Press (upper body)

Leg Extensions (lower body)

Continue a sequence of working different muscles with different exercises


An upper body routine might look like this:

Push-ups (chest)

Pull-ups (back)

Dips (chest and triceps)

Rows (back)

Continue a sequence of working different muscles with different exercises


A way to not do a circuit might look like this:

Push-ups (chest)

Bench Press (chest)

Incline Press (chest)

Chest Fly (chest)

(Working the same muscle repeatedly without rest may be counterproductive)


Remember, this model applies to circuit training methods. Other weightlifting routines might involve working the same muscle groups with periods of rest in between. A bonus of the circuit training element is that it brings an elevated heart rate from the little or no rest between exercises. In this case we should switch between muscle groups or specific muscles to allow specific muscles to rest. So you are giving your chest a break while working your back, for example, but the body is continually moving allowing for heart to pump, muscles to work, sweat to break, and calories to burn.

 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn

A New Direction for Glen Gosch Fitness

Published on April 22, 2013 by in Uncategorized

A New Direction for Glen Gosch Fitness

I started this blog about a year ago because, well, I like blogging. I also like fitness, sports, eating healthy, and all things related – so became the birth of this site. It just so happened Read more…

 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn

3 Ways to Overcome Being Overweight

There are several factors involved that leads to a person gaining weight. I outlined 3 possible reasons in my last post here. In this article we will touch a little on how to overcome struggles with being overweight.

1. Controlling YOUR supply of food. In the previous post I wrote about the food supply in America contributing to our epidemic of being overweight. We have more Read more…

 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn

Is it Your Fault? 3 Reasons Why You Might be Overweight

I met this young woman the other day and she told me about how her plan to gain 50 pounds after high school had finally paid its dividends. She was actually surprised at the little amount of effort that it took to reach her dream. YEAH, RIGHT! I have yet to meet anyone – male, female, young, old, black, white, or from any walk of life – that has said, “I had this plan to gain weight. I had to learn how to do it, and once I did, it worked!” Nobody says that, it’s not what people set out to do, and yet it happens. Why? Is it your fault? Here are 3 reasons why you (or someone you know) might be overweight.

1. The food supply. The truth is Read more…

 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
© Glen Gosch Fitness - Creating a Healthy Lifestyle