You know we’re big believers in being “in the moment,” right?

It’s huge for helping you relieve stress, focus on what’s important, and get the most out of every day. But ...

→ WE HAVE AN IMPORTANT EXCEPTION.

And it has to do with something we hear every… single… year from my clients.

Pretend it’s January 1st.

How are you going to feel if you use the holidays as an excuse to put your health and wellness on the back burner?

And not just on the back burner …. but ended up going BACKWARDS?

Did you know that the average person expects to gain SEVEN POUNDS over the holiday season?!

WOW.

Based on our experience as coaches, we can tell you how you’ll probably feel.

You’ll feel like you’ve lost ground on any progress … you’ll feel tired … more bloated … your clothes will be tighter … and, yes, you’ll probably feel regretful.

It’s not a good spot to be in.

The good news is that you can make a few small changes NOW so you don’t end up in the majority of people who let their health and fitness slide.

It’s all about keeping things REALISTIC to keep yourself on track.

Which leads us to a little assignment for you.

Take two minutes right now … and think about how much time you can devote to your self-care through the holidays.

What can you realistically commit to? 

Is it 3 x 30-minute workouts a week? An hour of meal prep twice a week?

Can you commit to getting 7-8 hours of sleep each night? Staying hydrated? Choosing only your favorite treats (and leaving the rest for someone else)?

Whatever it is, schedule it into your planner.

Not only will you feel better, have more energy, sleep better, and actually ENJOY the holiday season more …

But you’ll build momentum to kick off 2022 strong and in control.

SO … what specific actions are you going to commit to starting THIS WEEK?

And you know what?

Telling someone else (accountability!) makes it more likely that you’ll actually follow through.

Head over to our Facebook Group and post what you’re going to do this month to stay on track. You never know who you’ll inspire!” – facebook.com/groups/gogoodguru

Accountability and support can go a long way toward helping you be CONSISTENT with your healthy habits. So can having a plan that works with your lifestyle.

That’s what our 28-Day Total Body Fitness Kickstart program is all about. It’s designed for busy people just like you who care about their health and getting results – and who also want to enjoy life to the fullest.

Want to know more? Let’s talk – just hit “reply” or click here to schedule a Free 15-minute Discovery Call and we’ll see if it’s a good fit!

We have an interested client story to share. Thought it may be useful for the rest of our clients to hear.

The other night a client just did NOT want to take any time to clean the kitchen, but it’s one of “their” chores (we all have our own chores) and they have a personal rule that before they go to bed, the kitchen has to be squared away.

Now, when we say they did NOT want to do it, we mean they really, really, really did NOT want to step even one foot into the kitchen.

They were tired counting down the minutes until they could get into bed. I’m sure you’ve been there.

But they knew the kitchen wasn’t going to magically clean itself. And they also knew something else, from past experience – and it’s actually why we’re writing you this today.

They knew that if they didn’t keep their commitment to themselves, it’d be easier to break that commitment again – and again, and again.

They also knew that it would have a ripple effect, making it easier to break other commitments to themselves, too.

So they grumbled a little bit, picked themselves off the couch, and actually cleaned the kitchen… even though they weren’t in the mood for it and was the last thing they wanted to do.

Now they didn’t do a stellar job; it was passable.  They didn’t have mystical epiphany while cleaning. They listened to some music and basically hustled their way through it.

In fact, turns out it wasn’t NEARLY as bad as they made it out to be in their head. 

When they finally DID go to bed, they felt pretty good about themselves for powering through.

The truth is, you have to show up, even if it’s just for yourself. ESPECIALLY if it’s for yourself, because that helps you show up even better for others.

It’s not any different than workouts you want to skip, or the little treats you are tempted to sneak in when no one is looking.

The more you let things slide, the easier it is to keep doing so. They don’t call it a “slippery slope” for nothing.

We’ve all said these things to ourselves before:

“Skipping my workout today won’t make a real difference, anyway.”

“I’ll get back at it tomorrow.”

“I’m really tired/hungry/stressed because work was crazy today, I just want to go home and relax … preferably with a glass or two of wine.”

Just one more cookie won’t matter.

“It’s so dark out this morning, I don’t want to get out of bed.”

Obviously, sometimes you HAVE to miss a workout or change up your nutrition – maybe you’re sick or it’s super busy at work, or you have an important family commitment. Life happens.

But here’s the question: Are you showing up for yourself the way you promised?

No one says every workout has to be a record setter – but we’d argue that the workouts you don’t want to do (or those diet temptations you find hard to overcome) are the MOST important.

They help strengthen another set of “muscles” … your motivation, your confidence in yourself, and your inner knowing that when the chips are down, you CAN count on YOURSELF to get the job done!

That’s pretty amazing... even if it’s something small like cleaning the kitchen. (which as you can see isn’t really that small, after all.

​If you'd like a way to test your commitment to yourself, try out one of our 28-Day Kick-Start Program...available in-studio and online-only at www.gogoodguru.com/kickstart.

We’ve got some good news for you today – plus some even better news! This is especially important if you work behind a desk most of the time.

Do you remember a few years ago, when all the headlines blared that “Sitting is the New Smoking”?

Basically, researchers looked into the health risks of sitting for hours at a time, and the conclusion was that if you sit a lot, your risk of dying was the same as that of a smoker – even if you exercise!

The good news is that while those headlines might have started with a grain of truth, they weren’t 100% accurate.

New studies have shown that while sitting isn’t great for you, it’s definitely not as bad as smoking, according to researchers from Canada, Australia and the U.S. who published a study in the American Journal of Public Health.

Sitting more than 8 hours a day DOES increase your risk of premature death and developing some chronic diseases by 10% to 20% … but it’s nowhere in the same ballpark as smoking, which boosts the risk of early death by 180%!

Here’s the even better news. If you must sit a lot, there are some things you can do to offset the risk of developing diseases related to being sedentary.

Basically, it all boils down to being as active as possible when you’re NOT sitting.

At work, go for walks or move around during your breaks. And when you are NOT at work, get up and MOVE!

Researchers found the risks of “excess sitting” could be mostly offset by getting about an hour of moderate to vigorous exercise every day.

Now this might not be possible every single day, but attending a class or training session at least a 3-4 days a week will help rack up your weekly total.

Gardening, playing sports, or engaging in active hobbies will also help.

While you are at your desk, try these tips to make it the best you can:

Get up and walk around as frequently as possible. Set a timer so you get up to stretch at least once an hour.

Make sure you stay hydrated! Drink water. Bonus: you might have to get up to make more trips to the bathroom. 🙂

Double-check that your chair is set to the right height and supports you properly.

Be mindful of your posture while you’re sitting.

Take walking meetings, if that’s an option. If you’re discussing a project with a coworker, take the meeting outside for a quick walk. This also can encourage creativity!

Remember: your body needs and craves MOVEMENT! It will help keep you healthy, fit and feeling great!

We’re here to help you with strategies to stay active, strong and flexible.  Be sure to SCHEDULE A CALL, check out our ONLINE COACHING program or one of our FITNESS KICK-START programs.

In our post a few days ago, we let you know that sitting is likely NOT the new smoking!  But that doesn’t mean it can’t take its toll on your body.

If you don’t take a few precautions, it can have a long-term effect on your posture that even has its own scary-sounding name: kyphosis.

Kyphosis when you develop posture that leads to a forward head, rounded shoulders, back pain, muscle stiffness, and pain in your neck. It can even affect muscles around your hips and glutes.

We’ve got some strategies that can help you avoid all of that – because preventing kyphosis is so much easier than fixing it.

The most important thing is to do these exercises consistently – a couple times a day if possible. Set a timer and make it a non-negotiable. Your coworkers should join in, too! Set your alarm on your phone and call it a “posture party!” (joking but make it fun!)

Keyboard Stretch

If you spend a lot of time keyboarding, this is one you can’t miss. If this causes pain, back off and work to make small improvements. (Note, if you regularly train your chest and shoulders with heavy weights, it’s good for you, too!)

1. Stand tall at the edge of your desk. Place your fingers on the edge of your desk so that your fingers are facing away from you, your forearms are facing away. (Palms are NOT touching the desk yet.)

2. Being careful not to lock your elbows, with good posture slowly start to lean forward and drop your palms to the surface of the desk. You should feel a stretch along your forearms and wrist. If this causes pain, back off the stretch slightly.

3. Hold for 20-30 seconds. Do this 1-3 times.

Standing Stretch

1. Stand behind your desk, your right hand on your chair for balance.

2. Bend your left knee and grip your left ankle behind you with your left hand, slowly bringing your heel up toward your left glute muscle.

3. Tighten your glute muscles so you don’t arch your back – this also will intensify the stretch.

4. Try to bring your knees together while maintaining an upright posture and hold the stretch for 30 seconds. Repeat on the other side.

Seated Stretch

1. Sit tall in your chair, both feet flat on the floor.

2. Keeping your right foot on the floor, bend your left knee and place your left ankle on your right thigh, just above the knee, so that your legs form the top of the number 4.

3. Remain sitting tall as you keep your left foot flexed, and slowly press your left knee gently downward, feeling a stretch in the outer part of your left hip. You can lead forward gently for extra fun. Hold for 30 seconds and repeat on the other side.

Upper Body Stretch

This one will have your coworkers wondering what you’re doing, but it’ll feel so good you won’t care!

1. Standing tall, abs braced, perform a hip hinge (bending from the hips, not the waist) so that your upper body bends forward, toward your thighs. Let your arms hang in front of you as you relax to feel a stretch in your hamstring muscles.

2. Take a few deep breaths and re-engage your abs, standing tall as you reach your arms out to your sides until they are shoulder height. As you do this, rotate your thumbs backward so your palms face up.

3. As you feel the front part of your body stretch, tighten your glutes to protect your back and imagine your thumbs pointing at each other behind you. Stop if you feel pain, but you should feel the muscles of your upper back “pinch” together.

4. Hold for a few breaths and repeat this exercise 5 times.

Hope these stretches help! Consistency is the key. Over time, you will notice that it becomes easier to sit tall throughout the day and nagging pains may go away!

Resistance training also helps. Keeping a strong back, core and shoulders will help you avoid posture issues as you get older.

If you’d like some 1-1 guidance, we’re here to help with assessments, training and workout programs!  Click here to schedule a call so we can help!

We have a fun experiment for you to try today. May be a huge “a-ha” moment for you.

It’ll only take a few seconds, and (bonus!) you get to do it while you’re sitting down.

All you have to do is hunch over like you’re looking down at your phone. Now, slowly breathe in a big “belly” breath, letting it expand.

Wait, what?! It didn’t work very well, did it?

That’s because your deep core muscles (including your diaphragm) are contracted by the weight of your body. There’s literally no room to expand.

Now, either stand or sit up tall, and take in a deep breath. So much easier, right?

We love this exercise because it literally lets you feel how much impact your posture has on your breathing. It gives some pretty big clues into how it affects other things that happen in your abdomen – including digestion!

Researchers have been busy investigating the link between posture/core muscles and gut health, and the results are incredibly interesting.

Now, obviously what you eat (both what kind of food and how much of it) plays a role … but it turns out the actual mechanics of digestion can be impacted by your posture.

First: When you’re slumped over, your breathing is shallow, and that can set up your body to feel anxious or stressed (aka “fight or flight” mode). When your body is under stress, it’s harder for your digestive system to do its job – leading to bloating and gas.

One study found that lying down after eating (relaxing and shutting off the stress response) led to less bloating and better nutrient absorption.

Second: You can feel how slumping can cause actual pressure on your stomach, which can  lead to heartburn and indigestion. Another study found that standing up with good posture can relieve bloating and discomfort after eating.

What’s the practical takeaway? If you find yourself slumped forward a lot in what’s called “forward head” posture – which is super common now because we’re always on our phones or computers – the muscles in your core can actually become weak/contracted. Your head alone can add 30 pounds of pressure!

This sets off a chain reaction of events, and it can cause neck, back, and shoulder pain.

The good news is you can strengthen your core muscles and restore proper functioning, so your body can relearn what normal “good” posture looks and feels like!

It all starts with being mindful of your posture, and also working your deep core muscles with exercises like planks, bird dogs, etc.

If you need any help with this, we’re here to provide guidance and support! Click here to SCHEDULE A CALL  for an assessment or other service you can provide].

We have a semi-serious question for you today. You know the old riddle, “Which came first, the chicken or the egg?”

That’s not my question, but it’s similar. Ready? Here it is:

Do you slouch because you’re stressed … or are you stressed because you’re slouching?

Scientists are uncovering links between your mood and your posture, and it turns out the two are tied together in powerful ways.

For most of us, that stress-posture question probably works in both directions. But there’s a surprising amount of research that shows that how you stand or sit has a pretty big impact on your stress level, self-confidence, and your mood!

Not only does your posture impact how others see you (happy and confident vs. depressed and guarded), it can play a role in how YOU see the world!

For example, a study published in the journal Health Psychology found that sitting upright (vs. slumped) might help you build resilience to stress – i.e., stress is more apt to roll off you than get into your head.

Researchers also found that sitting tall can reduce feeling self-conscious, shore up your self-esteem, and improve your mood. Pretty awesome, right!?

What if you already are feeling a little down in the dumps?

No one is suggesting that improving your posture will cure clinical depression, but for people with symptoms of mild to moderate depression, researchers say study participants who sat up straight felt less anxiety and their mood improved.

Another chicken-egg question: Do weak core muscles cause bad posture or does bad posture cause weak core muscles? The two go hand-in-hand!

One major way to help improve your posture is to strengthen your muscles so standing/sitting tall becomes second nature. This can mean stretching your chest/shoulder/hip muscles, strengthening your back, and working your core muscles from the inside out.

We’ve outlined a complete program in our FREE Restore Your Core guide! If you haven’t gotten it yet, you can download it here.

Next time you’re in a stressful situation, try “faking it” by sitting or standing tall, with your shoulders back and chest open.

It certainly can’t hurt, and you might find yourself in a better mood… even feel less self-conscious!  Plus, your self-confidence will go up, which can help you battle that stress like a champ!

Obviously, if you’re feeling long-standing symptoms of depression, stress, or anxiety you should talk to your doctor about it. But if you’re battling everyday stress, it can help to stand up tall and slay it!

“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 😉

SO…ARE YOU READY TO SHAKE A TAIL-FEATHER?

=======================================================

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.

Have you ever tried matcha green tea? Whether you are new to it or a long-time fan, we have a recipe for you today that we can’t WAIT for you to try.

It’s packed with super-foods but tastes like a treat (really!). This recipe will help you stop dropping so much $$$ on Starbucks’ version, which isn’t as tasty or nearly as nutritious.

It’s perfect as a mid-afternoon pick-me-up and you also can drink it before your workout if you need a little oomph to get moving.

Here’s why: you’ll get a definite energy boost from the matcha, which some studies show also can increase mental focus AND the rate your body burns fat. Turmeric is known for its anti-inflammatory properties, and cinnamon has been proven to help balance blood sugar. Win-win-win!

Not only that, but this tastes amazing. Note: Starbucks version uses vanilla syrup, but we’ve switched that out for protein powder. If you have some vanilla stevia drops, those might work as well, or you can add a drop or two of pure vanilla extract!

Matcha Iced Protein Latte

1 tsp. Organic Matcha Powder

¼ tsp Turmeric

¼ tsp Cinnamon

1 cup Coconut Milk (I used the milk from a carton, not a can)

1 tbsp. Vanilla Protein Powder (or to taste)

Optional: Stevia or Honey, to taste

Ice cubes

Mix the matcha, turmeric and cinnamon together in a bowl until fully blended, and then slowly add the coconut milk, whisking as you go along to avoid clumps.

Pour the mixture into a blender and add protein powder. Blend until frothy! Taste, and add Stevia or honey if you want more sweetness. Pour over ice cubes and enjoy. 

Be sure to let us know what you think if you give this a try!