It's Not Just About Your Goals..

Welcome to 2022!

If you’re not already feeling FIRED UP for SUCCESS … this mini mindset exercise will help you get there. (And if you are, it will take it to the next level!)

Chances are you’ve set quite a few goals in the past. Just the fact that you’re reading this is a pretty good hint that you’re focused and goal oriented.

Well today, we’re going to crank that up a bit.

This exercise is straight out of our 2022 Goal-Getting & Habit Stacking Action Plan. Click here to get your copy. 

What if this year, we expanded the idea of “goals” into something even BIGGER – a vision of SUCCESS.

Think about what would make 2022 a successful year for you.

What would you look back on in amazement, pride, and excitement?

We’re not just talking about health & fitness goals (though those are incredibly important)…

We’re talking about ALL ASPECTS of your life – career, family, social network, spiritual connection, etc.

What would you look back on and think, “Wow, look at what I did!”?

You know you’re on the right track with your “success vision” when you:

1.  Feel yourself start to smile and/or
2. Get some butterflies in your stomach

And here’s where the rubber meets the road….

It’s time to live “AS IF” you’ve already reached that success.

What would your day look like today if you ALREADY achieved that success?

What daily habits you would have picked up along the way?

It’s time to start DOING THEM now – to adopt the habits of that future version of yourself.

This is one of the most sure-fire ways to turn your goals into reality – it helps you learn and build the skills, habits, and mindset that will support your vision of success.

And even more importantly, it helps you create LIFESTYLE change where this “new way of living” becomes almost automatic.

At Go Good Guru, we’re not about quick fixes or yo-yo’ing results. We’re all about creating real, lifelong change.

We want your “New Year” goals to become permanent, so you’re not setting the same goals year after year.

We’ve worked with hundreds of clients to help them Be Fit, Be Strong & Be Healthy.

If you want a personalized roadmap to help you achieve these same results, you don’t have time to wait! Your future “you” is waiting for you!

Click here to SCHEDULE A CALL so we can get you Goin’ Good!

Let’s make 2022 one of the best years of your life.

Healthy gift ideas for everyone

Need a few creative and healthy gift ideas?

A few clients asked me for some suggestions, so I figured I’d share them with you, too, in case they’re helpful.

If you want even MORE ideas, be sure to download our 2021 Healthy Holiday Gifts Guide!

Click here to DOWNLOAD YOUR COPY now.

1. Cookbooks (or other books):

What books had the biggest impact on you this year? Share them with your friends and family.

TIP: Make it even more meaningful by including a note about the book and why you chose it for them. 

2. Home Fitness Gear:

New fitness toys and gadgets can help make workouts even more fun … plus they make it easier to sneak in a workout if they can’t make it to the studio.

Depending on your budget, the sky's the limit with this category! Some top choices: adjustable kettlebells and dumbbells … a good quality jump rope … a suspension trainer … or a personalized yoga mat.

PLUS … you can never go wrong with a soft sweatshirt to slip on after a workout.

3. Healthy Food & Drinks:

Treat your coffee-loving friend to a superfood latte mix … your busy buddy to a free delivery of a food delivery subscription box … or assemble a DIY gift basket of your favorite recipe and all the ingredients.

4. Recovery Tools:

Help them soothe those hard-working muscles with a gift certificate for a massage ... or buy them a massage gun.

Another great idea: a good-quality foam roller or “the stick.”

5. Quality coaching/training:

This is the ultimate fitness and wellness gift.

For newcomers, group or personal training. Get them started on the right foot, learning the fundamentals from a professional. For experienced fitness enthusiasts, it can help them take their results to the next level with customized programming and coaching.

GO GOOD GURU offers gift certificates for prepaid training and services.  This can be a great gift idea for yourself, too.

Give us a call and we’ll take care of you asap.

We’re here to help you feel great, move better, and crush your goals all year long.

6 Ways to Sabotage Your Progress Over the Holidays

It’s a special time of year ... with celebrations, traditions, and festivities galore. Which is awesome.

BUT ... there’s something not-so-awesome, too – it’s all those sneaky saboteurs that come out during the holidays.

They can set you back in a BIG WAY from reaching your goals.

There are 6 common ways we sabotage our progress over the holidays.

When you are aware of these things, it’s so much easier to avoid them.

Top 6 Ways to Sabotage Your Progress Over the Holidays:

1. Not eating all day before a party.

On the surface, eating lightly all day when you know you’re going to overindulge later can seem like you’re doing something good...

But it actually can backfire, leaving you to eat and drink even MORE than you expected because you are so hungry.

A better bet: Eat healthy, slightly smaller meals before you head out … and then enjoy your favorites in moderation!

2. Overdoing fancy seasonal coffeehouse drinks.

Even if you’ve seen these numbers before, they bear another look. Talk about empty calories and a roller-coaster ride for your blood sugar levels.

Peppermint Hot Chocolate: 12 oz (350 ml) has 330 calories & 41 grams of sugar

Caramel Brûlée Latte – 12 oz (350 ml) has 310 calories & 36 grams of sugar

Eggnog Frappuccino – 16 oz (475 ml) has 410 calories & 60 grams of sugar

3. Eating it just “because it’s there.”

Your once-a-year indulgence in your Nana’s famous gingerbread – so worth it!

The store-bought cookies someone bought at the last minute to bring to the holiday party? Not so much. They’ll just leave you feeling tired and sorry you ate them.

4. Drinking too much.

There are a lot of reasons to be intentional about your alcohol intake. It can interfere with your sleep and make you dehydrated ... plus it also contains a lot of empty calories.

But here’s something you might not realize: It can lower your inhibitions, which means you might be more likely to snack on foods you’d normally avoid!

5. Letting your exercise routine slide.

One of the things we’ve learned over the past 2 years is that being fit is a huge part of being healthy – it can keep your immune system strong and in shape.

Yes, this season can be hectic … but do your best to squeeze in at least a quick workout most days of the week. Not just for your results, but for your mind and overall health.

6. Not getting enough sleep.

Making time for sleep is SO WORTH IT. You’ll have more energy to tackle the holidays … plus it will even help keep your metabolism revved and appetite in check.

Remember, it’s all about MODERATION.

Having a plan in place is SO IMPORTANT not only during the holidays ... but all year long.

It gets rid of the guesswork while keeping you moving forward.

5 Coaching Cues To Improve Your Home Workouts

More and more people are working out @ home.  Here's 5 coaching cues to keep you moving safely.

At-Home workouts are great for keeping us healthy and active outside the gym.  However, it's important to use good form; not just to get the best results but to prevent injury.  This can be hard for beginners or those that have never been coached before.

One of the ways we guide our clients through new exercises is with coaching cues.  Coaching  cues help create awareness to movement. They help people be more mindful of what they’re doing and present exercises in a way that fosters success.

Using external coaching cues in particular helps remove the guess work from performing exercises without their coaches.  Why? ... internal cues focus on the body movement, while external cues focus on the the outcome.  

For example:
* Internal Cues = Drive feet through ground / Explode through hips
* External Cues =  Push the ground away / Touch the sky

Here are 5 Coaching External Cues guaranteed to give you better results and help prevent injury.

1.  Chin to your spine - When performing planks or push-ups, it's important to keep your entire body aligned; from the top of your head to your tailbone.  Without drawing in your chin, you can create added stress to your neck and lower back. 

HOW: While in plank or push-up position, keep your gaze down between you hands and draw your chin in towards your spine while performing exercise

2.  Prepare to take a punch - It's important to keep your abs engaged while performing exercises to protect your back and better isolate muscles being worked. 

HOW: Prior to starting an exercise, tighten your stomach and pretend that someone is about to punch you. Keep core engaged as you perform your exercise.

3.  Push your ankles out - Without correct activation and alignment throughout the feet, ankles and toes, it’s impossible to perform any lower body exercise correctly.

​HOW: Place feet straight (equal sign), with no internal or external rotation whatsoever.  Push ankles out (slightly supinated) by placing more weight to the outside of their feet.  Press the base of the big toe into the floor to ensure you're not over-supinating and toe muscles are engaged.

4.  Show off your bUTT  - Being able to hinge at the hip is essential for movements not just in fitness but in life. Starting with the correct hip flexion takes the load off the spine and knees.  The glutes are the largest muscle group and using them properly can save you from a lifetime of orthopedic issues.  

​HOW:  For a squat, stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward (~5 to 20 degrees outward). Find a spot to look at ahead of you. Engage your cores, flex at your hips, show off your butt and drop it towards your heels.

5.  Put your shoulder blades in your pocket - Lots of people hold tension in their traps and neck.  As a result, people tend the shoulders to the ears when they get tired.  Sitting all day can lead to poor posture — and you don’t want to further encourage that at the gym.  It also helps prevent injury by allowing  the shoulder joint and thoracic spine to move more freely.

HOW: While keeping your ribs anchored to your pelvis in the front, roll your shoulders up, back and your scapula down as if you were putting them in your pockets.