Tanya Smith-Chappell

All Posts by Tanya Smith-Chappell

To Shake Off The Blues…Shake What Ya Momma Gave Ya

Shake What Ya Momma Gave Ya

This post is contributed by our very own Tanya Smith-Chappell, a Coach, Trainer and Studio Manager at Go Good Guru.

Having a tough time with the transition into Fall? You’re not alone…

It has ALWAYS been a tough transition for me. I LOVE the sun and the warm weather. Maybe it’s become I’m a summer baby, (-:

When the Fall Funks hit the first thing I do is turn on some tunes and “Shake What My Mamma Gave Me”.

It’s fun, playful, and maybe a little embarrassing for those “less hardened”…but maaannnn does it lift your spirits.

MY CHALLENGE TO YOU...Try it.. Have a daily dance party!

Find 5-10 minutes every day to play your ALL-TIME favorite songs and GET YOUR GROOVE ON!

The sillier this sounds to you... the more you probably need to do it!

This will immediately help you relax, lighten your mood, and leave you feeling refreshed and totally recharged.

TRUE STORY: One of my favorite times to dance is in the kitchen when I’m cooking dinner or cleaning up. If the right song comes on I’m lost in my own world. More times than not I turn to find one of the kids watching me and shaking their heads.

UNLESS it’s a Kids Bop Song…Then it’s on...DANCE PARTY!!!”

An evening dance can really help you wind down from the day. It’s an easy way to do something good for yourself and it’s soooo much fun.

On days you’re not in the mood, just turn on the right music to make sure you can’t help yourself.

Dancing is GOOD for you – it boosts your mood, balance, coordination, and depending on how much you shake it, can be a mini workout.

…piece together some choreography and it can improve your memory and brain power 😉



What music do YOU love to dance to?! What songs will you be putting on your dance party playlist?

Join us! Let us know in the comments.

New Year….New View……New You…..

New Year….New View……New You…..

Res·o·lu·tion (rezəˈlo͞oSH(ə)n): 
a firm decision to do or not to do something

Yep... it's that time of year again...

It's time for all those New Year's Resolutions to exercise more, eat healthier and focus more on you.  A study from the Statistic Brain Research Institute, states roughly 42% of Americans made New Year's resolutions for 2017.  

Unfortunately, most resolutions go by the wayside by Easter....

It's not because the desire is no longer here, but because many overthink and over-complicate the process. You DON’T NEED to spend tons of money on new fitness equipment. You DON'T NEED get the latest gear.  You DON'T NEED to buy a new workout wardrobe. You DON'T EVEN NEED A GYM MEMBERSHIP.

Real sustainable health goals involve changing your mindset and making small, daily, consistent changes that can be incorporated into your existing lifestyle and schedule.  

But wait...you're looking for BIG improvements, right?  How can making small changes get you there?  

Try these Simple Steps to Improved Health to get you started.

  • Make Only One change at a time - Regardless of how many improvements you need or want to make, only focus on ONE CHANGE AT A TIME.  Pick an area, focus on it for 30 days and then move to another area.  By the end of the year, you would have improved 12 different areas of your health and fitness. Can you say that about this year?
  • Move more - Any movement is better than no move. Even if you’ve never been active before, it’s never too late to start.  It's about DOING BETTER NOT BEING PERFECT.  So, if you do nothing more than add a 15-minute walk to your day, you've increase your fitness level this year by 90 HOURS!!
  • Be patient - It's about small, consistent daily changes.  Odds are you didn't get where you are overnight? That means, it's not going to change overnight so be patient. Take it one day at a time and before you know it you'll back here next year, except this time WILL be different.
  • Focus on where you are NOW... not where you WERE last time you worked out.
  • What gets measured gets managed - If you plan on walking more, drinking more water, eating healthier...WRITE IT DOWN AND TRACK IT.  Then check it off each day once the task is completed.  Did you know, even small amounts of success cause the brain to release dopamine? Dopamine connect feelings of pleasure, learning and motivation.  When we feel the effects of dopamine, our brains want to repeat the actions that resulted in the success.  This is what Neuroscientists call “self-directed learning.”   That's why reaching small goals is so effective in helping to stay motivated during long-term sustainable fitness plans.
  • Figure out WHY you don't get or stay active and how to overcome those obstacles.  Did you know there are 7 Main Reasons people give for not being more active?​
    1. Lack of Skills - "I'm clueless and not athletic at all."
    2. Lack of Time“I just can’t fit anything else into my schedule.”
    3. Social Influence“It’s too hard to do alone.”
    4. Lack of Energy - “I’m just too tired to exercise.”
    5. Lack of Willpower“I can’t get or stay motivated.”
    6. Fear of Injury“I don't want to hurt myself.”
    7. Lack of Resources“I don’t have access to and can’t afford to join a gym.”

Lack of Skills tends to be the biggest barrier on the list for those new to health & fitness or have tried and failed previously.  So, we'll focus on that one.

“I won’t do it right” ...   “I’ll look silly” ...   “I’m not good at anything physical” ...    

Sound familiar?  These are common statements by people that think they lack the skill to start a health and fitness routine.

Forget all those excuses and what other people may think.  It’s not a competition.

No one is expecting you to be a superstar athlete or become part of the hard-bodies gym crowd.  It’s about getting healthy.  

Stay focused on the positive changes you make to improve overall health.

  • Start slow - Give your body a chance to get used to the added activity.  Start slow and use basic techniques to get started, such as daily walks in the evening and simple exercise routines  geared for any fitness level.
  • Set S.M.A.R.T.E.R goals. Too often, our new-found zest for fitness leads to setting unrealistic goals.  If you are not used to working out, you can’t reasonably think you’re going to work out for an hour every day.  In fact, telling yourself so is simply setting yourself up for a disappointment.  Set with manageable goals you can achieve, such as exercising 20 minutes a day, three days a week for the first month.  By setting Specific Meaningful Achievable Relevant Time-Bound goals, you can better Evaluate and Readjust them when needed.
  • Pick activities that require no new skills - Many healthy activities require little to no skill, such as walking, climbing stairs, or jogging.  You can check out this link to find Walking, Hiking & Biking Trails.
  • Exercise with friends who are at the same skill level as you are. - Exercising with friends provides an added level of support.  
  • Find a friend who is willing to teach you some new skills. - Just as working out with friends creates a support system, learning a new skill from a friend alleviates the unnecessary pressure of trying to look good.
  • Take a class to develop new skills.


So, start activities that require a minimal amount of time, such as walking, jogging or stair climbing.  Gradually increase your activity level.  

Just remember, the toughest part of any new fitness program is just getting out there and sticking to it; day after day, week after week, whether is cold, whether it's hot, whether you're tired...whether you're not...JUST KEEP MOVING.

The toughest part of any exercise program is getting out of your chair, off the couch and out the door.   But, don't worry.... Before long, exercise will become part of your regular schedule.

Lack of Skill not your problem? Take our quick quiz to figure out what YOUR barrier to fitness is and how to overcome it.

Here's to your health, fitness and success.

Go Good Guru

Happy 2018 from all of us at Go Good Guru.

Thou Shall Let Food Be Thy Medicine

 The magical elixir to a healthy life  taste great too according to this written by BRIAN SYUKI.  Hormonal imbalances and inflammation are common conditions in the U.S. They are often the culprit behind symptoms such as joint pain, fatigue, high blood pressure, headaches and bloating. Unfortunately they can also increase the risk of more serious diseases, such as cancer and diabetes.The good news? Eating certain foods will help balance your hormones and reduce inflammation. To help lower your risk for disease,  in addition to weight loss goes beyond “calories in, calories out.” Balancing hormones and reducing inflammation will help you reach your weight goal faster, so eat these superfoods  frequently. READ MORE



How Checkmate Stress

It helps to think of stress as a challenge rather than a threat. “Making that mental switch, just re-framing it reduces stress and improves performance. Also, faking it until you make it really does work. “If you adopt the external manifestation of confidence and positivity, you can trick your brain into creating the mental correlates of that fake external posture, according to this article written by Olivia Goldhill… READMORE  


Why Should Children Play Sports?

Americans love their sports and in this article published by Livestrong.com, Amanda Davis  gives us the benefits of why this American past time can help improve the quality of children’s lives

Sports, whether team-based or individual, are a great activity for children that provide a variety of benefits other than physical activity. Participation in sports can help build self-esteem and confidence, can motivate children to excel academically and can help build social skills. Participation also can teach children the benefits of goal-setting and practice

Social Skills
Sports participation can help children develop social skills that will benefit them throughout their entire lives. They learn to interact not only with other children their age, but also with older individuals in their coaches and sports officials. Kids learn leadership skills, team-building skills and communication skills that will help them in school, their future career and personal relationships.

Physical Activity
Physical activity is the most obvious benefit of sports participation. Children often spend too much time watching television or playing video games.But sports practices and games provide an opportunity for exercise that can help keep kids in shape and healthy… READ MORE