Go Good Guru, Author at Go Good Guru

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Postcards From The Future

Postcards From The Future

Because good things DO come to those who wait.

In a world of NOW, FAST & FREE... it can be hard to develop a sustainable mindset when it comes to health an fitness.  

What would the  FUTURE VERSION of YOU look like after committing 12-months to thinking and doing things differently when it come to  your health and fitness. 

We use an exercise called Postcards From The Future to help showcase what can happen when you decide to look ahead and envision a more CAPABLE, CONFIDENT, FREE version of YOU with the right kind of support.

Our Nutrition & Lifestyle Coaching follows the same Precision Nutrition Methodology that has helped over 100,000 people lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with. 

CLICK IMAGES TO ENLARGE

Our Nutrition & Lifestyle Coaching follows the Precision Nutrition Methodology.  It's both research-driven and personal. This means we use the latest scientific findings to help coach people through the unique challenges in their own lives; whether physical or emotional ones.

It’s part physiology. Part psychology. Part science. Part art.

During the program, clients  are asked to envision where they’ll be in the future. What their new bodies will look like. What they’ll feel like. What they’ll be able to do.

But we take it one step further. We ask them to write ‘Destination Postcards’: Personal notes from their future selves to their current selves to inspire, motivate, and encourage.

Kinda like:

“Hey Terry, wanted to check in since we spoke last year. You won’t believe it but the family and I ran an obstacle course race together. Plus, get this, we just ran a 5K. I know...Right?!? Crazy. Can you imagine?!?”

Then, at the end of the program, clients are asked to make it real.  They share photos and stories of what they are now able to accomplish after coaching and proper support.

The submissions are always incredible...we thought we'd share some.

(Be sure to check out both the front and back, which describes the accomplishment, by CLICKING ON EACH POSTCARD.)

Click image to see back of postcard

Click image to see back of postcard

Click image to see back of postcard

Most people who sign up our Nutrition & Lifestyle Coaching Precision Nutrition Coaching are after a strong, healthy, nice-looking body that makes them proud and keeps them feeling good for decades.

After 12 months — and, believe me, a lot of hard work — that’s what most achieve.

However, despite all the amazing before and after photos, despite the fantastic weight loss, despite the gains in strength, there’s one thing that really makes them light up.

They’ve become capable, confident, and free.

That’s worth thinking about.

And it typically leads to fantastic physical changes: Our clients lose weight, gain strength, go off meds, shed scary medical diagnoses, and more.

Click image to see back of postcard

Click image to see back of postcard

Click image to see back of postcard

(via)

For most clients, these changes are only the tip of the iceberg. Because their improved bodies have now become vehicles for accomplishing inspiring things.

Indeed, they’ve become ready, willing, and able to tackle challenges they were previously afraid of, even incapable of.

Click image to see back of postcard

Click image to see back of postcard

These clients started out obese, or overweight, or injured, or bogged down, or unconfident, or feeling incapable, or imprisoned by all of the above.

Now, they’re climbing mountains, cycling on top of the world, and vaulting railings that stopped them before. Most importantly, they’re full of hope and looking forward to the adventurous, active years still ahead of them.

Click image to see back of postcard

(via)

Click image to see back of postcard

Want some help becoming your healthiest, fittest, strongest version of you?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

That’s why we work closely with our Nutrition & Lifestyle Coaching clients to help them lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with.

We hope you found this information helpful.  Help us spread the GOOD word. Comment, Share and Follow Us @gogoodguru.

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Struggling to keep up with all the new information coming out? Interested in learning how to navigate the latest trends and fads in nutrition?

CLICK HERE for our 
FREE "Nutrition Made Simple Guide"

You'll learn...

  • How to make sense of the latest research.
  • Ways to eat better without resorting to fads.
  • How to understand controversial topics like grains, detoxes, GMOs.
  • Strategies to eat the right amount of calories at the right times.
  • How to prepare healthy meals when you need them.
  • And much more…


Looking for more ways to up your wellness game?
CHECK OUT our Online Coaching

Join Our Newsletter! 
Stay up with all the
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Get great wellness content, FREE recipe ideas & workouts, access to special events, Flash Mob Workout notices and much more.

30+ Tips To Improve How You Eat

30+ Tips To Improve How You Eat
GOOD | Nutrition Made Simple


(Download full article here)

Change How You Think About Food
Whether you want to lose, gain or maintain your weight, a healthy environment is key. It also makes maintenance MUCH EASIER.

Change your environment and you will be more likely to make other needed changes.

The list below will help you design your environmental clean up. As you review this list, make short-term goals, which are applicable for yourself.


Buying Your Food - You'll eat what's there, so make sure it's healthy. It's SIMPLE...but crucial and often overlooked.

  • Try to plan menus on a weekly basis. These menus should be simple, but enjoyable and realistic.
  • Always shop from a list.
  • Prepare a weekly list.
  • Never shop while hungry.
  • Prepare your menu and list on a regular schedule.
  • Have a scheduled shopping day.
  • Buy for specific meals and only in the amount needed to minimize leftovers.
  • Shop from the perimeter of the grocery store.
  • Avoid calorie-dense snack items, such as chips and cookies, which you know are your weaknesses.
  • Buy fruits, vegetable sticks and low-sodium canned soups to eat as low-cal snacks with minimal preparation.
  • Buy foods that help you stick to your plan.
  • Fight the craving. You should avoid grocery aisles that display your problem foods, junk foods such as the candy aisle or cookie aisle. Food chemists make certain food irresistible to your five senses so that you can’t eat just one.

Preparing Your Food

  • Prepare low-calorie, high-quality meals.
  • Use an exhaust fan to lower appetite stimulation. Use the lids for all your pots.
  • Don't nibble while preparing. If you are truly hungry, have a very low calorie snack such as raw carrots or eat some left over vegetables from the night before.
  • Prepare only the amount of meat and starch that you will need for the meal, but prepare extra vegetables.
  • Substitute low calorie items, for high calorie items.
  • Prepare lunches while the evening meal is being prepared, minimizing contact with food

Serving Your Food

  • Put on the table only the food needed for that meal and serve yourself last. Don't leave serving dishes on the table.
  • Serve yourself an "appropriately" small or medium serving. Don't go back for seconds, unless it's more from the vegetable group.
  • Use a small dinner plate so food appears more abundant.
  • Six small meals are more preferable than two or three large meals. This strategy was shown to help participants lose weight in a recent study. But this does not mean you should graze all day or eat when not hungry.

Eating Your Food

  • Chew slowly. This should be a pleasurable experience. Don't attack your food.
  • Put the utensil down between bites.
  • Don't feel like you have to clean your plate. Stop eating when you are comfortably full. Eating more than our bodies needs is wasted.
  • Concentrate on the food being eaten. Enjoy your meal.
  • Eat in one place; don't carry meals or snacks to all parts of the house.
  • Avoid eating cues as much as possible at times not designated for eating.
  • Don't eat haphazardly; plan ahead! If you fail to plan, you will plan to fail.
  • Brush your teeth immediately after a meal, or use some other cue that states that you are through. A glass of hot tea or gourmet coffee is a great cue to let you know that the meal has been completed. Remember, the more often a cue is rehearsed, the stronger the response becomes.

Cleaning Up

  • Clear the table immediately.
  • Dispose of leftovers or scrape plates immediately. Don't leave around food to "pick at."
  • If it's inconvenient to clear the table immediately, then leave it; go to another room for your conversation or cup of coffee.
  • If leftovers are to be saved, do so immediately. This may be a good opportunity to prepare your lunch for the next day.
  • Find an alternate activity to capture your interest after eating time. Preferably "move." A walk would be great.

We hope you found this information helpful.  Help us spread the GOOD word. Comment, Share and Follow Us @gogoodguru.

Don't miss any of our latest posts and news. JOIN OUR MAILING LIST


Struggling to keep up with all the new information coming out? Interested in learning how to navigate the latest trends and fads in nutrition?

CLICK HERE for our 
FREE "Nutrition Made Simple Guide"

You'll learn...

  • How to make sense of the latest research.
  • Ways to eat better without resorting to fads.
  • How to understand controversial topics like grains, detoxes, GMOs.
  • Strategies to eat the right amount of calories at the right times.
  • How to prepare healthy meals when you need them.
  • And much more…


Looking for more ways to up your wellness game?
CHECK OUT our Online Coaching

Join Our Newsletter! 
Stay up with all the
GO GOOD News

Get great wellness content, FREE recipe ideas & workouts, access to special events, Flash Mob Workout notices and much more.

Do You Need To Lose Weight?

Do You Need To Lose Weight?
GOOD | Nutrition Made Simple (Download full article here)


(Download full article here)

7 Simple Questions To Help You Decide
So your favorite jeans have gotten a bit too close-fitting for comfort. Maybe you don't cut quite the figure in your bathing suit that you did a few years ago.

Do you really need to lose weight? Are you putting your health in danger -- or just carrying around a little harmless extra padding?

The standard answer is that you're overweight if your body mass index (BMI) is 25 or higher and obese if your BMI is 30 or higher. There are 7 Questions You Should Ask Yourself


  • What is your lifestyle?  Regular physical
    activity and healthy eating are important, no
    matter what your weight or your BMI.
  • What is your family history?  If a close
    relative has a history of high blood
    pressure, heart disease, diabetes, or other
    weight-related ailment, it's crucial to be
    mindful of your weight.
  • What is your weight history?  People who
    have consistently gained weight over the
    years need be careful. Experts say your BMI
    should not increase dramatically, even as
    you age. Even moderate weight gain in
    adulthood can increase your risk of
    diabetes.
  • How is your weight distributed? Weight
    gained above the hips -- the so-called
    "apple" shape -- can be problematic. In
    both men and women, bigger abdomens
    can signal trouble.
  • How do you feel? Seriously consider
    weight loss if you are overweight and have
    joint problems, shortness of breath, or
    other health troubles that limit your day-today
    living.
  • What is your health profile? If your
    cholesterol and blood pressure levels are high
    and your BMI falls into the overweight or
    obese category, it's important to lose weight.
    If your BMI is between the high end of
    healthy and low overweight range, it's a good
    idea to talk to your doctor about whether
    weight loss is right for you.
  • What is your waist size? A waist
    circumference of 40+ inches in men and 35+
    inches in women signifies a health risk,
    particularly in people with BMIs of 25-34.9
    (the overweight category). Clothing size isn't
    not a good indicator of weight or health; sizes
    vary by manufacturers. But your own
    clothing, like a favorite pair of pants --is a
    good personal gauge of your weight.

The Body Mass Index
To understand the issue of weight and wellness,
you first need to know your BMI, the common
measure of fatness that is at the heart of the
debate.

Find out your own BMI with a simple formula:

  • Divide your weight in pounds by your height in inches squared.
  • Multiply by 705.


For example, consider a woman which is 5'6" and weighs 190 lbs.:

  • Height of 5'6" = 66 inches 66
  • squared (66 x 66) = 4,356 190
  • divided by 4,356 = 0.0436 0.0436 x
  • 705 = 30.75

This individual's BMI would be rounded up to 31. 

A BMI of:

  • 18.5 or less is considered underweight
  • 18.5-24.9 is considered ideal weight
  • 25-29.9 is considered overweight
  • 30 or higher is considered obese

Is BMI the most accurate way to determine
your wellness level?

No...In fact, many doctors and researchers say
the BMI is a great tool to figure out whether
someone is overweight or obese. However, has
it's limitations.

This overweight category of 25 to 29.9 is a bit
deceptive because it was never meant as a gauge
for weight loss.

The well-muscled and the big-boned have often
found themselves in the BMI's overweight or
obese categories, a frequent criticism of the
body fat measurement.

Your Waist-to-Hip Ratio
Those who are considered "apple-shaped" (fat
accumulates around the belly) are at a much
higher risk for: Heart Disease, Hypertension,
Diabetes, Elevated Blood Lipids than those who
tend to carry their weight in the hips or thighs.

Obesity Can Also Affect Medical Care Too
much fat can obscure imaging tests, like X-
rays, CT scans, ultrasound, and magnetic
resonance imaging (MRI).

For example, in an ultrasound, the beam may
not be able get through layers of fat to get an
image of a person’s appendix, gallbladder, or
kidneys.

Who Should Lose Weight?
It's possible to be fit and fat -- and that's better
than being unfit and fat. But if you're
overweight, you still need to lose weight.

When you hit the BMI range of 25 to 27 --
overweight and heading into obesity you should
start thinking about losing weight.

Whether someone needs to lose weight must be
determined on a case-by-case basis. That's
because everyone's bodies and health profiles are
different.

​Risks of being overweight and inactive
If you are overweight (BMI over 25) and
physically inactive, you may develop:

  • Cardiovascular (heart and blood
    circulation) disease
  • Gall bladder disease
  • High blood pressure (hypertension)
  • Diabetes
  • Osteoarthritis
  • Certain cancers, such as colon and breast

​Risks of being underweight
If you are underweight (BMI less than 20), you
may be malnourished and develop:

  • Compromised immune function
  • Respiratory disease
  • Digestive disease
  • Cancer
  • Osteoporosis
  • Increased risk of falls and fractures.

Body fat distribution and health risk
A person’s waist circumference is a better
predictor of health risk than BMI.

Having fat around the abdomen or a ‘pot belly’,
regardless of your body size, means you are
more likely to develop certain obesity-related
health conditions.

Fat predominantly deposited around the hips
and buttocks doesn’t appear to have the
same risk. Men, in particular, often deposit
weight in the waist region.

Studies have shown that the distribution of body
fat is associated with an increased prevalence of
diabetes, hypertension, high cholesterol and
cardiovascular disease.

Generally, the association between health risks
and body fat distribution is as follows:

  • Least risk – slim (no pot belly)
  • Moderate risk – overweight w/no pot belly
  • Moderate to high risk – slim with pot belly
  • High risk – overweight with pot belly.

Genetic factors
The tendency to deposit fat around the middle is
influenced by a person’s genes. However, you
can take this genetic tendency into account and
do something about it.

Being physically active, avoiding smoking and
eating unsaturated fat instead of saturated fat
have been shown to decrease the risk of
developing abdominal obesity.

Things to remember

  • BMI is an approximate measure of your
    total body fat.
  • Being underweight or overweight can
    cause health problems, especially if you
    are also inactive.
  • Your waist circumference is a better
    predictor of health risk than BMI.
     

We hope you found this information helpful.  Help us spread the GOOD word. Comment, Share and Follow Us @gogoodguru.

Don't miss any of our latest posts and news. JOIN OUR MAILING LIST


Struggling to keep up with all the new information coming out? Interested in learning how to navigate the latest trends and fads in nutrition?

CLICK HERE for our 
FREE "Nutrition Made Simple Guide"

You'll learn...

  • How to make sense of the latest research.
  • Ways to eat better without resorting to fads.
  • How to understand controversial topics like grains, detoxes, GMOs.
  • Strategies to eat the right amount of calories at the right times.
  • How to prepare healthy meals when you need them.
  • And much more…


Looking for more ways to up your wellness game?
CHECK OUT our Online Coaching

Join Our Newsletter! 
Stay up with all the
GO GOOD News

Get great wellness content, FREE recipe ideas & workouts, access to special events, Flash Mob Workout notices and much more.

3 Simple Steps To Lovin’ Your Veggies

3 Simple Steps to Lovin' Your Veggies

Not a fan of vegetables? That’ll change with these simple strategies.

We've all heard it before..."EAT YOUR VEGETABLES".   Everyone knows how important eating plants is to good health and fitness. Yet..... many people just don’t like vegetables. 

That’s why we're sharing this SIMPLE 3-STEP FORMULA  from the food magicians that powers our ProCoach Nutrition platform.  

Even the most hardcore veggie-phobes will be converted.

++++

Whether Paleo or vegan, fasting or “feed-often”, Mediterranean or New Nordic, almost all “health-conscious diets” agree on one thing:

You should eat your greens.

Naturally, we agree. Yet there’s something even more important that should never be ignored.

Problem.....Many clients “just don’t like vegetables.”

Good News... 

With this easy 3-step formula almost anyone can learn to love their 5-a-day. The flavor combos balance out bitterness and taste delicious.

If you’re looking to improve your own veggie intake, download the formula for your printer or tablet and stick it to your fridge for quick reference

Go Good Guru: 3 Steps For Loving Your Veggies

We hope you found this information helpful.  Help us spread the GOOD word. Comment, Share and Follow Us @gogoodguru.

Don't miss any of our latest posts and news. JOIN OUR MAILING LIST


Struggling to keep up with all the new information coming out? Interested in learning how to navigate the latest trends and fads in nutrition?

CLICK HERE for our 
FREE "Nutrition Made Simple Guide"

You'll learn...

  • How to make sense of the latest research.
  • Ways to eat better without resorting to fads.
  • How to understand controversial topics like grains, detoxes, GMOs.
  • Strategies to eat the right amount of calories at the right times.
  • How to prepare healthy meals when you need them.
  • And much more…


Looking for more ways to up your wellness game?
CHECK OUT our Online Coaching

Join Our Newsletter! 
Stay up with all the
GO GOOD News

Get great wellness content, FREE recipe ideas & workouts, access to special events, Flash Mob Workout notices and much more.

Tip Tuesday: Aim For Better Than

TIP TUESDAY: Aim for BETTER THAN


Common client question: "How do I know what I should eat when it all seems bad?
Answer: When you're about to eat, ask yourself, What's available and what would be better than?  Del Taco or Subway? Bagel or Candy Bar? Chips or Pretzels? Hard Boiled Egg or Protein Bar?  Once you've narrowed it down to the best option.  That's what you should eat. " 

By the way...the REAL TRICK...regardless of what you picked, you took the time to ask the question.

You've starting creating Nutrition Awareness....TADA!!!

SCROLL DOWN to get the FREE INFOGRAPHIC that  answers the questions we asked.


We've been hearing it our entire lives.  We all know eating well is good for you.  

In an ideal world...You sit at the dining table and calmly, slowly, peacefully enjoy your food.

However, more often than not the reality is...You lose track of time while finishing up one last work email, forget to eat, and then rush out the door to pick your son up from school so you can take him to rugby and then drive your daughter home after swim practice.

Somewhere in between: A half-eaten KIND bar, a Granny Smith apple, and some cashews.

The truth is, life isn’t ideal for anyone. But you still have to eat. And you’re allowed to prioritize healthy eating even if you’re extremely busy.

Dr. Rachel K. Johnson, Ph.D., M.P.H., R.D., chair of the American Heart Association’s nutrition committee states, "We know from research that being exposed to healthy food means you will develop a preference for that food over time. For example, once you become accustomed to eating lower-sodium foods, you will find that foods you used to eat taste very salty,” Johnson said. “By adopting a healthier diet you will not only add years to your life but you’ll improve the quality of the years you have.”

Use the chart below to help you make healthier decisions when it comes to your nutrition. 

Remember, the trick to starting and maintaining a healthy diet is to make your goal to EAT BETTER NOT PERFECT.  

GoGoodGuru.com | Tip Tuesday - Aim for Better Than when trying to improve your nutrition.  Work to be  better NOT perfect. #betterthan

GoGoodGuru.com | Tip Tuesday - Aim for Better Than when trying to improve your nutrition. Work to be better NOT perfect. #betterthan


Struggling to keep up with all the new information coming out? Interested in learning how to navigate the latest trends and fads in nutrition?

CLICK HERE for our FREE "Nutrition Made Simple Guide"

You'll learn...

  • How to make sense of the latest research.
  • Ways to eat better without resorting to fads.
  • How to understand controversial topics like grains, detoxes, GMOs.
  • Strategies to eat the right amount of calories at the right times.
  • How to prepare healthy meals when you need them.
  • And much more…

Monday Challenge: Send A Handwritten Card

MONDAY CHALLENGE: 
Send A Handwritten Card


When was the last time you got an actual handwritten note in the mail? Or even a simple postcard?

How did it make you feel? Pretty special, I’m guessing.

Let’s share the love with this week’s wellness challenge!

This week, let’s set aside some time to send a handwritten card, note, or letter to brighten someone else’s day.

That’s right- JUST ONE, SINGLE CARD!  Not too hard, right?!

You could reconnect with an old friend or coworker, thank a business associate, bring joy to a family member, or just say hello to a neighbor.

You don’t have to spend a lot of time on this project – just a few sentences can mean so much.

There’s something about seeing someone’s handwriting in a note that gives it more meaning than an email message or text could ever have – it’s more thoughtful and personal.

Nowadays, most of us only get bills and junk in our mailboxes.

Let’s make checking the mail fun again!

Are you in for the challenge this week!? Post below and let us know! Also- if you want to snap a pic of the front of your card before you send it, We’d love to see it




Monday Challenge: Release Your Inner Tarzan

MONDAY CHALLENGE: 
Release your inner TARZAN
to Conquer Tough Goals


How did you do with last week's Kitchen Clean-Out Challenge?

This week we'll go over an easy way to reach a goal that may seem out of reach.

Ever heard of the Tarzan Method?  It’s pretty cool – and we’re going to use it in our challenge this week!

Here’s how it works...  When Tarzan swings through the jungle--from tree to tree--vine to vine,  he has no predetermined route.  

He just grabs the next available vine.  Is it the straightest or most efficient route? No, but...

HE'S ALWAYS MOVING WITH FORWARD MOMENTUM...
and he ALWAYS GETS WHERE HE'S GOING.

Does this fit EVERY goal? Nope… but sometimes it’s just not realistic to have every single detail planned out.

Now this is a different kind of challenge.

Apply this method to ONE PARTICULAR aspect of your life where you’re struggling…. whether it be work, a personal issue, or making the right meal choices…

When the next opportunity is in front of you… TAKE IT and make that one decision to move you closer towards that goal

Don’t think of everything you need to do in the future to achieve the larger goal- just take it one vine at a time.

Do you accept this challenge?  Leave a comment below and let me know!




One-Song Full Body Workout


We've all got that song...You know the one.  Every-time it comes on you say, "Hey...That's My Jam!!!  Why not shake things up a bit and make that your "Workout Jam".

Warm up with 5-10 minutes of  light cardio to warm up.  Jog in place, do some jumping jacks or jump rope if space is limited.

Choose songs that are between 3:30 - 4:00 minutes. 
(Scroll down for Step-By-Step Instructions)

  • ​​​​10 x Jumping Jacks
  • 10 x Curtsy Lunges - Perform 10 on EACH LEG
  • 10 x  Mountain Climbers - Perform 10 on EACH SIDE
  • 10 x  Push-ups - (See instructions for MODIFICATIONS)
  • 10 Second Rest - (if needed)
  • 10 x  Squat Jacks - (See instructions for MODIFICATIONS)
  • 10 x  Bent-Over Rows - Perform 10 on EACH SIDE
  • 10 x  Burpees
  • 10 Second Rest - (if needed)
  • 10 x  High Knees - Perform 10 on EACH LEG
  • 10 x  Walking Lunges w/ Twist - Perform 5 on EACH SIDE
  • 10 x  Glute Bridges - Hold 3 Seconds at the top

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JUMPING JACKS

  • Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  • Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  • As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  • As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  • Continue without pause for the desired amount of time or repetitions.
  • CURTSY LUNGES -  Perform 10 on EACH LEG

  • Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  • Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  • Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

  • MOUNTAIN CLIMBERS

  • Place your hands flat on the floor, shoulder width apart.
  • Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  • Your body should be in a straight line, with your weight supported on your hands and toes only.
  • Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  • Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position.
  • Continue alternating in this manner for the desire amount of time.
  • PUSH-UPS (Modification - Knee Push-ups)

  • Get into position by placing your hands flat on the floor, directly below your shoulders.
  • Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  • Hold your body up and keep your back straight by tightening your abdominal muscles.
  • Your neck and head should be bent slightly back.
  • Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  • Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  • Repeat.
  • * KNEE PUSH-UPS

  •  Come to the ground on your knees. Tighten your core and maintain a flat back.
  • Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  • Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  • Without locking your elbows, push yourself back to the starting position by straightening your arms.
  • SQUAT JACKS (Modification - Bodyweight Squats)

  •   Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
  • Keeping your back straight, lower your body towards the ground by bending your knees.
  • Bring your left leg in one step so that it lands next to your right leg.
  • Take one step with your right leg away from your left leg so that you are now back to the starting position.
  • Repeat the complete movement in reverse to complete one rep. 
  • *  BODY WEIGHT SQUATS

  •  Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  • Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  •  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  • Keep your back straight at all times.
  • Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  • Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
  • BENT OVER ROWS -  Perform 10 on EACH SIDE

  •  Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  • Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  • Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
  • BURPEES

  • Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  • In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  • Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  • Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  • Jump your feet forward to just behind your hands.
  • Use an explosive motion to push through your heels and return to the start postion.
  • Repeat.
  • HIGH KNEES -  Perform 10 on EACH SIDE

  •  Begin jogging in place, lifting the knees as high as you can.
  • Try to lift your knees up to hip level but keep the core tight to support your back.
  • For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  • Bring the knees towards your hands instead of reaching the hands to the knees!
  • WALKING LUNGES W/TWIST -  Perform 5 on EACH SIDE

  •  Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  • Step forward with either leg in a long stride. Keep your other foot in place behind you.
  • Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  • Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  • Hold for a count of one.
  • Rotate the torso towards the leg that stepped out while keeping arms extended.  
  • Push down through your front heel and extend both knees to return to the start position.
  • Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  • Repeat.
  • GLUTE BRIDGES -  Hold 3 seconds at TOP

  •  Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  • Place your hands out to your sides palms flat for stability.
  • Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  • Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  • Return to the start position by lowering your hips back to the floor.
  • Pause then repeat.
  • Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    Monday Challenge: Kitchen Clean Out – Tip

    MONDAY CHALLENGE TIP
    Kitchen Clean-Out


    This week's challenge Kitchen Clean-Out was to raid your ENTIRE KITCHEN – getting rid of anything you no longer need, use, or isn’t serving our health & fitness goals. We know...easier said than done. Just as with everything else in life-- if you take one step at a time...before you know it, you'll be there. #MondayChallenge #CleanUp


    Monday Challenge: Kitchen Clean Out

    MONDAY CHALLENGE: Proper Posture

    This week' s challenge is one that you will probably both love  and dread all at the same time!   

    We’re going to raid our ENTIRE KITCHEN –
    getting rid of anything that we no longer
    need, use, or that isn’t serving our health and fitness goals. 


    So let’s get started!   

         1. Start with the pantry.  Go through EVERY shelf and toss anything that’s expired, questionable (hyep, it happens!), or is overly processed.  

         2. Move to the kitchen cabinets and drawers and do the same thing.  

        3.  Put on your “it’s go time” face, and get busy with your refrigerator and freezer!  

    The easiest way to do this is to do each area one at a time, raiding it and then giving each area a little scrub-down as I go.  

    Have a question about how long you should keep foods? Here’s a great chart from REALSIMPLE.   

    Download, print and keep in your kitchen as a handy guide.



    Once you’re done cleaning everything out, take a few minutes to assess what’s left and see what you need to restock in your kitchen!    

    This may not sound fun- but we PROMISE when you’re done, your soul will be happy 🙂   

    Are you in for this week’s challenge?  If you are, post up your “before” pic of one part of your kitchen so we can all hold each other accountable!  



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