Quitter’s Day Is Coming Up

Want to know one of our biggest suggested “musts” to stay motivated? Over the years it has never failed…

It’s making time to READ every single day – something that helps clients stay on track, learn something new, or give them a fresh perspective.

Confession: sometimes “reading” is actually LISTENING to audiobooks or reading articles online. 🙂 

Even if it’s just for 5-10 minutes a day, this habit helps keep them moving forward.

If you don’t already read (or listen to) books/podcasts on a regular basis … it’s definitely worth a try to see if it helps you stay inspired and on track with your goals.

Here are 3 of our top motivation/self-dev books to get you started:

1. 7 Habits of Highly Effective People by Stephen Covey. This is a timeless classic because it focuses on the basic steps you can take to create success in pretty much every area of your life.

This one strips it all back to creating strong values and beliefs that will give you a clear path and strong foundation toward all your goals.

2. Atomic Habits by James Clear. This one has been on the bestseller list since it came out because it’s packed with practical (and smart!) tips to finally get your healthy habits to stick.

He uses stories and anecdotes to explain exactly how and why you can build a daily routine that works for YOU and your lifestyle.

3. You are a Badass by Jen Sincero. This one is a little gem of a book that basically affirms that you already have everything it takes to succeed – you just have to learn how to stop getting in your own way.

She helps highlight her premise with funny stories and inspiration to motivate you.

The bottom line in all of those books is that it’s the little things you do every day that add up to BIG success.

Pay attention to the little things, and the big things take care of themselves 🙂

Quitter’s Day Is Coming Up

We’re closing in on a big date … It’s January 19 – aka “quitter’s day.”

The company that runs Strava (a fitness tracking app) says that’s the day by which most people who set New Year fitness and fitness goals end up quitting.

You DO NOT have to be one of those people!

It’s because:

They didn’t have a plan for when they slipped up.

And by slip up, we mean when they missed a workout, ate foods they weren’t “supposed to eat,” stayed up too late, or somehow “failed” to follow through with their plan.

Fact: Everyone slips up from time to time! (EVERYONE.)

Knowing ahead of time what to do AFTER it happens goes a long way toward making sure that one slip-up doesn’t turn into two or twenty.

A solid post-slip up plan will help you:

1. Recognize WHY it happened
2. Reevaluate your process to see if it needs to be changed
3. Get back on-plan ASAP

Here’s what we’re talking about:

Let’s say it’s a Thursday night and you’ve been doing GREAT all week … but as you are finishing up work for the day, all you want is to get some takeout and veg in front of the TV instead of getting in your workout.

So that’s what you do.

And you feel a little guilt after, right? It’s time to give up!

Wrong!

What if instead, you took a second to figure out WHY you didn’t follow your plan: i.e., “My willpower was low because I had a long, stressful day at work, plus I was tired. I’ve been going hard all week.”

And then once you realized the “why,” you reevaluated. Maybe you need to:

Add a rest day to your week,

Keep a healthy ready-to-go meal at home, and/or

Have a short and fun “off day” workout on standby with your favorite stress-busting exercises.

Then, the next day, it’s time to get back on track, with your contingency plan in place.

Now instead of the guilt, you feel EMPOWERED because you’re bulletproofing your plan.

Your fitness & wellness journey is a PROCESS. What it looks like changes over time with the seasons, your schedule, your life, and your goals.

This is a BIG area we focus on with our clients – because the fact is, these are the moments having a COACH can be make-or-break for your goals!

In fact, it’s one of the main reasons WHY people hire coaches in the first place.

An experienced coach can help you see the bigger picture and come up with solutions to keep you on track and moving FORWARD.

If you want to see how it’s done, check out our website to learn more about our coaching program.

The Real Cause Of Your Cravings

So... How are you doing today?

How did you sleep last night … have you gotten in any workouts this week … are you focusing on whole foods … and how is your mood?

We’re asking because all of that is RELATED.

When just one of those things is out of whack, it can throw everything else out of whack right along with it!

• A bad night of sleep can throw your hunger hormones out of balance, making you feel hungry … even if you’ve eaten enough
• A stressful day can leave you exhausted and craving comfort foods (and tempt you to skip your workout)
• Lack of activity can drain your energy and also leave you tossing and turning
• Eating too close to bedtime can make it hard to sleep
• And on and on and on!

So … if you’re having one of “those days” … try taking a step back to look at the bigger picture – and then take ONE ACTION to help you feel better (and get back on track).

Some ideas:

• Go outside for a brisk walk and fresh air – or make time for a workout
• Take 5-10 minutes to sit in a quiet space and do breathing exercises
• Make sure your next meal is healthy & made of whole foods (including veggies!)
• Double-check your water intake for the day

This can be like hitting the “reset” button on your day and will help you make better choices moving forward.

What’s ONE action you can count on to RESET your day? Keep this in your back pocket in case you need it!

Having a “big picture” viewpoint can make all the difference in your fitness/wellness – and it’s just ONE REASON why working with an experienced coach can help you get the results you want!

Not only will you have a complete roadmap to success, but also the accountability, support, motivation, and experience to help you feel great every step of the way.

 If you are ready to ramp up your results, be sure to check out our 28-Day Total Body Kickstart Program. www.gogoodguru.com/onlinekickstart.

Healthy Snacks For This Afternoon

We’ve got a real treat for you – 3 healthy snacks that can help you make it through the mid-afternoon slump.

That’s many of our client’s prime snacking times! Planning ahead so I have something healthy on hand is a must for me.

These snacks are surprisingly satisfying and so tasty you’d never guess they’re actually GOOD for you.

PLUS, all these snacks are high in protein and low in sugar, so they’ll easily tide you over till dinnertime … AND keep you on track with your New Year goals 🙂

1. Cucumber slices with hummus. Peel a medium cucumber and cut it into spears. Dip the cucumber into your favorite flavor of hummus and enjoy.
2. Turkey roll-ups: Take 4 slices of nitrate-free deli turkey and 4 pickle spears. Roll the pickles up in the turkey slices.
3. Guacamole stuffed eggs. Cut a hard-boiled egg in half, and stuff each side with prepared guacamole. So good!

(Hack for perfect hard-boiled eggs: Place eggs in a medium pot and add enough cold water to cover them, plus ½ to 1 tsp salt. Place on stove over medium-high heat and bring to a rolling boil. Cover the pot, turn off the heat, and set a timer for 20 minutes.

When the timer dings, carefully drain the pot and rinse the eggs with cold water until cool. Your eggs are ready!)

We hope these snacks help you feel fit, healthy and energized!

If you’re looking for more fast, easy, tasty, and good-for-you recipes, be sure to check out the Recipe Section on our website.

It has helped many people just like you eat healthy whole foods without feeling deprived!

❓❓ What’s the best way to stay on track with a fitness plan/healthy lifestyle?

❓What’s the best way to stay on track with a fitness plan/healthy lifestyle?

We have a multi-part answer to this question, to help you set yourself up for SUCCESS!

Let’s dive right in:

1. Make sure the changes you’re making have REAL meaning to you – and that you’re excited to feel the payoffs of those changes!
2. Have an action plan that works with your lifestyle – so you know what to do and when to do it. (A coach can be a tremendous asset.)
3. Don’t do too much, too soon.
4. Have realistic expectations (i.e., losing 4 sizes in 4 weeks = not realistic).
5. Set performance goals (vs. using the scale or other metric outside your direct control): i.e., X number of workouts a week, X servings of vegetables, X minutes of meditation.
6. Get support. Having a cheerleader/drill sergeant/master planner/hand-holder/troubleshooter will help you find the fastest, most rewarding path to your goals. (Again: A coach is a huge resource here.)

If you’re ready to turn your 2022 goals into 2022 success, we’d love to be part of your fitness/wellness team.

Let’s schedule a time to chat! Click here to SCHEDULE A CALL.

What is YOUR biggest stumbling block in reaching your goals?