Start and end your day with this...

Start and end your day with this...

We’ve got a weird tip today to help you make every day a great day … and set your mindset up for success.

We actually gave this challenge to a few of clients, and this ONE small thing helped them build confidence and stay on track with their goals.

Here it is. (I’m going to tell you why it works below.)

• Start AND end each day with 10 reps of your favorite exercise. (Could be squats, push-ups … you name it!)
• Start AND end each day by writing down what you’re grateful for.

Start each by writing down your intention for the day … AND end that day by reflecting on how it went.

It’s NOT the specific WHAT that you choose that matters. It’s the WHY.

Starting and ending your day with an intentional good-for-you action sends a strong message to your mind that you are serious about your goals.

Taking a small, positive action in the beginning (and end) of each day will help set you up for SUCCESS because:

• It doesn’t take much time, and
• It’s ACHIEVABLE.

Try this for ONE MONTH and see what a difference it makes for yourself.

The fact is, motivation doesn’t just happen. It’s something that gets stronger the more you use it (just like your muscles). It takes regular upkeep.

When you have quick wins … and you begin to see (and feel!) your work paying off, it can help drive you forward to even MORE success.

If you were to take on this challenge, what one small action would YOU commit to?

What’s your food formula?

We’re going to share something really important that just might change how you look at your health & fitness.

It’s a mindset trick that will make it EASIER for you to:

1. Stick with the basics,
2. Avoid feeling overwhelmed
3. Take off some of the pressure you might feel about all things you think you “should” be doing.

Think back to the last time you had to teach someone something.

Maybe it was a new person at work … maybe it was teaching a kid to tie (or Velcro) their shoes … or maybe it was in an actual classroom.

How did you do it?

We’re guessing you didn’t overwhelm your student with EVERYTHING at once – or expect them to do it exactly right on their first (or second or third) try.

You probably started with the basics … at the very beginning … and then when they understood them, you added more info or actions.

Your healthy lifestyle habits are no different.

EXCEPT that we expect ourselves to be able to jump right into the deep end and do ALL the things from Day One.

(And do them perfectly.)

Not exactly a recipe for success – more like a plan for burnout and frustration.

A better approach: let yourself be like your student, and focus on 1-2 new habits and skills – actions that actually help you feel SUCCESSFUL.

And then add more when it’s time.

This could be:

• Starting with a few workouts a week that leave you feeling energized and stronger (vs. sore and exhausted)

• Making changes in your meals and snacks to include foods that you love AND support your goals (vs. leave you feeling deprived with constant cravings)

• Finding ways to fit self-care into your busy schedule (vs. always feeling like you’re behind and struggling to catch up)

Sounds pretty good, right?

At Go Good Guru we help our clients create results that last a lifetime by focusing on the actions that actually WORK – for them, their goals, and their lifestyle!

We’ve helped numerous clients sculpt lean and strong bodies, lose fat and regain their energy.

And we’d love to be part of your fitness/wellness team to help YOU reach your goals.

If you’re still reading right now, it’s for a reason. You’re probably ready to make some kind of a change in your life … and that’s AMAZING.

If this is you, let’s talk. Click HERE to schedule a call.

What’s your food formula?

Controversial info onboard!

This month, we’re focusing on keeping things SIMPLE to help you stay on track with your goals in 2022.

Today we want to talk about your MEALS … because a lot of times we’re led to believe that the more complicated and “fancy” our nutrition is, the better.

Here’s one GREAT way to keep it simple:

Come up with a “food formula” that works for you, that includes meals that

1. …you love,
2. …are simple and easy to throw together, and
3. …align with your health & wellness goals

And simply rotate meals that follow that formula throughout the week!

You DO NOT have to reinvent gourmet meals every time you sit down to eat … or constantly come up with new ideas every day.

Having a go-to formula works in several different ways:

• It simplifies your shopping and food prep.

• It removes “decision fatigue,” which can happen when you’re forced to make choices all day long. The more decisions you make, the harder it becomes to make good ones!

• It helps stop that overwhelmed feeling you can get when you’re wondering whether your choices are “right” or “wrong” or “good” or “bad.”

• It saves you time and energy and can actually help you stay on track.

This works whether you’re prepping meals for yourself or a houseful of picky eaters.

Wouldn’t it be SUCH a relief NOT to have the “what’s for dinner” question hanging over your head every day?

Do you have a list of go-to recipes that you eat on a regular basis?

What are some of your favorites? Let us know by replying to this email or post your answer in our FB group: facebook.com/groups/gogoodguru.

If you would like some more ideas for healthy meals, be sure to check out our Online Training Program or our 28-Day Online Kickstart Program.

Need even more customized support? Click HERE to schedule a call.

We hope this helps make your meal planning a little easier.

3 Must-Have Tools For Your Results Toolkit

We’ve got three super important tools you need for your RESULTS-GETTING TOOLBOX.

These three tools can help you build MOMENTUM so that you become UNSTOPPABLE as you move toward ALL of your goals (not just health & fitness goals).

Ready for them? Let’s dive in...

TOOL #1: A Proven Roadmap for Success

Want to write a book? Learn to speak Chinese? Heal your gut? Lose body fat?

Find out how other people reached that same goal, choose a plan that resonates with you … and then follow the plan.

This one seems obvious, but a lot of times (especially in the fitness/wellness realm), we think we should already know what to do or be able to “flip a switch” to make it happen.

But knowing exactly WHAT to do – and HOW to do it – is the difference.

TOOL #2: Solid Support System

Change can be hard, which is why it is SO important to make sure you have a strong support system to keep you motivated and moving forward.

BUT there’s a little-known fact about support – it’s up to us to create our own network.

It can take a while for friends and family to get on board. If that’s the case for you (and even if it’s not!), it could be a great idea to branch out and surround yourself with a community of supportive and like-minded people.

Two easy places outside your everyday circle: online via a Facebook Group or in person at a fitness studio (we love our community so much!).

If you’re not a member of our Be Fit. Be Strong. Be Healthy Facebook yet, here’s a link to join us.

TOOL 3: Unwavering Accountability

Virtually NOTHING gets done without accountability – whether it’s holding yourself accountable to doing what you say you’re going to do … or having someone else in your corner.

This is another huge area we focus on with our coaching clients – because when all is said and done, this is one of the BIGGEST keys to our client's success.

If you don’t have these tools in your toolbox … and you are truly READY to make 2022 one of the best years of your life, let’s hop on a quick call to see if there’s anything we can do to help.

We have been helping busy men & women just like you to Be Fit, Be Strong & Be Healthy for over 2 decades…

And it is our mission to Make Good Health Simple.

Let’s talk! SCHEDULE CALL.

Quitter’s Day Is Coming Up

Maybe you’ve heard this saying:

“You are only one workout away from a GOOD MOOD.”

It’s SO TRUE – a workout can rev up your body’s feel-good hormones, give you a mental break, and shift your focus. Which makes it a great way to turn your day around!

A few days ago, we posted bout how everything is connected – your sleep, activity, food choices, stress, and so much more.  You can read it here: https://gogoodguru.com/the-real-cause-of-your-cravings.

Anyway, we mentioned how if you’re having an “off” day in one area, taking ONE GOOD-FOR-YOU ACTION can turn it around into an “on” (or at least better) day.

A quick workout is one of the fastest ways to help with that – in just a few short minutes.

Here are 5 quick ways to get your heart pumping in just 10 minutes!

10-Minute Feel-Good Workouts:

1. Cardio Walk: Lace up your kicks and go outside for a quick 10-minute walk. Or hit the treadmill/elliptical for 10 minutes.
2. Strength Circuit: Repeat for a total of 10 minutes: 10 squats, 30 seconds “pretend” jump rope (or march in place), 10 pushups, 30 seconds jumping jacks, 10 lunges (each side), 10 bicycle crunches (each side), 10 glute bridges, 30-second break.
3. Dance It Out: Turn on your favorite music and have a dance party.
4. Aggression-Relieving Session: Alternate kickboxing moves – 30 seconds of punches with 30 seconds of kicks, 30 seconds off, for a total of 10 minutes.
5. Cardio Cleaning Session: Set your timer for 10 mins and GO for a fast & furious chore session. Don’t get distracted. (This one isn’t as fun as the options above … but on the plus side, you’ll knock off a few things from your to-do list.)

As you can see, you don’t need any special equipment – you just need some focus, good music, and boom! You can turn your day (& mood) around.

We are here to help you meet all of your health/fitness/wellness goals! If you’re ready to take the next step toward, be sure to check out our 28-Day Total Body Fitness Program  or any of our other services; in-studio or online.

Not only will you lose weight, gain energy, and become more active, you’ll have a proven roadmap to guide you every step of the way, with motivation, support, and accountability. You can learn more here.