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gogoodguru.com monday challenge release your inner tarzan jungle

Monday Challenge: Release Your Inner Tarzan

MONDAY CHALLENGE: 
Release your inner TARZAN
to Conquer Tough Goals


How did you do with last week's Kitchen Clean-Out Challenge?

This week we'll go over an easy way to reach a goal that may seem out of reach.

Ever heard of the Tarzan Method?  It’s pretty cool – and we’re going to use it in our challenge this week!

Here’s how it works...  When Tarzan swings through the jungle--from tree to tree--vine to vine,  he has no predetermined route.  

He just grabs the next available vine.  Is it the straightest or most efficient route? No, but...

HE'S ALWAYS MOVING WITH FORWARD MOMENTUM...
and he ALWAYS GETS WHERE HE'S GOING.

Does this fit EVERY goal? Nope… but sometimes it’s just not realistic to have every single detail planned out.

Now this is a different kind of challenge.

Apply this method to ONE PARTICULAR aspect of your life where you’re struggling…. whether it be work, a personal issue, or making the right meal choices…

When the next opportunity is in front of you… TAKE IT and make that one decision to move you closer towards that goal

Don’t think of everything you need to do in the future to achieve the larger goal- just take it one vine at a time.

Do you accept this challenge?  Leave a comment below and let me know!




gogoodguru.com monday challenge kitchen clean out frog in fridge

Monday Challenge: Kitchen Clean Out – Tip

MONDAY CHALLENGE TIP
Kitchen Clean-Out


This week's challenge Kitchen Clean-Out was to raid your ENTIRE KITCHEN – getting rid of anything you no longer need, use, or isn’t serving our health & fitness goals. We know...easier said than done. Just as with everything else in life-- if you take one step at a time...before you know it, you'll be there. #MondayChallenge #CleanUp


gogoodguru.com monday challenge kitchen clean out frog in fridge

Monday Challenge: Kitchen Clean Out

MONDAY CHALLENGE: Proper Posture

This week' s challenge is one that you will probably both love  and dread all at the same time!   

We’re going to raid our ENTIRE KITCHEN –
getting rid of anything that we no longer
need, use, or that isn’t serving our health and fitness goals. 


So let’s get started!   

     1. Start with the pantry.  Go through EVERY shelf and toss anything that’s expired, questionable (hyep, it happens!), or is overly processed.  

     2. Move to the kitchen cabinets and drawers and do the same thing.  

    3.  Put on your “it’s go time” face, and get busy with your refrigerator and freezer!  

The easiest way to do this is to do each area one at a time, raiding it and then giving each area a little scrub-down as I go.  

Have a question about how long you should keep foods? Here’s a great chart from REALSIMPLE.   

Download, print and keep in your kitchen as a handy guide.



Once you’re done cleaning everything out, take a few minutes to assess what’s left and see what you need to restock in your kitchen!    

This may not sound fun- but we PROMISE when you’re done, your soul will be happy 🙂   

Are you in for this week’s challenge?  If you are, post up your “before” pic of one part of your kitchen so we can all hold each other accountable!  



gogoodguru.com clone of monday challenge proper posture 3

Happy Teacher Appreciation Day

Happy Teacher Appreciation Day

Teacher Appreciation Day

You would be hard pressed to find someone that hasn't been effected by a great teacher at some point of their lives.  The ways in which teachers have and do touch our lives is immeasurable.  

Kathryn Struck,  taught high school for forty years, moved to the college level, and then  began to substitute teach in grade schools, middle schools and high schools in her area.   Kathryn exhibits the true love or teaching and molding the minds of our kids.   

So on this National Teacher Appreciation Day, we we thought it fitting to share an article below that she wrote titled:

"What is the importance of teacher in our life?"

We think she said it all.  Please give the teachers in your life past and present a shout out today and let them know how much you appreciate them!!

Let us know in the comments below an let us know what teacher impacted your life and how.


The teacher is ONE of the most important people in a student’s life. Teachers are everywhere—your first teachers were your parents or guardians. Your second teachers were your extended family and your friends.

When you started formal schooling at around age 5–6, teachers gave you the information, the knowledge that helped you knit together the meaning of your life. Good teachers helped you learn to socialize with others appropriately. A good teacher gave you the ‘aha’ moment—when you could see patterns between and among previously disconnected facts and opinions. The teachers in your school, be it public or private or parochial, helped you advance what you knew or were learning—from experiences you had, to ideas you imagined, and your young answers to life’s greatest mysteries.

Your family or those who cared for you were doing this, too, but you needed outside reinforcement. And you probably wanted to learn. Not every child wants to go to school, but everyone of them that I have met wants to learn.

As you aged, your thinking became more and more complex and personal: you needed more than one official teacher to assist your diverse thinking and knowledge.

Even now, if you are not working with a ‘teacher’, you are still learning from the experience of living, from reading the newspaper, watching programs, reading books—every living moment is a learning moment, and there will always be people who can help you understand what you see and experience. At several points in your adult life you may seek out a ‘teacher’ for a certain area of study—and that teacher will attempt to help you make sense of all that you have become.

Ultimately, as we age, we seek philosophers and those who can help us achieve balance in life—in my opinion. We look for those who can keep our thinking ‘young’—flexible, and help us roll with the rapid changes in our culture. They help us work out our limitations and our promises. You are a teacher. There are those who need to hear your point of view so they have a broader point of view.

Life can be very cruel and painful for many people, and this will affect their acceptance of new ideas, and other points of view. They may reject being taught. Even those people can be good teachers for us. They teach us compassion.

ALL teachers are very important.

Source article



gogoodguru.com monday challenge proper posture 3

Monday Challenge: Proper Posture

MONDAY CHALLENGE: Proper Posture

Your posture has a VERY powerful impact on how you act and feel – how deeply you breathe, your energy levels, and believe it or not….. even your level of confidence!  (and the list goes on.)

This week, we’re going to hone in on our posture and pay attention to 
any bad habits we’ve picked up over the years.

When you were a teenager, did you have a “helpful” adult constantly nagging at you to stand up or sit up straight?  Well as adults, we might need that helpful voice even more!

Pretty much everything we do (from sitting at the computer, to driving in a car) works AGAINST us when it comes to having good posture - if we’re not VERY careful.

It’s too easy to lose focus on your posture…. and before you know it, your shoulders start rounding forward, your lower back starts to ache, and your hips start to get tight.  Nothing positive can ever come out of this. 

When circulation is decreased, you start to experience back and neck pain and lose the ability to stay focused and motivated.  

You’ll experience higher levels of stress, your mood will be negatively affected, digestion will suffer…. and the list goes on and on.


Try this: “Good” posture means that you stand with your feet hip-width apart, knees slightly bent, pelvis in neutral position – i.e., neither pushing front nor back. Your core should be gently braced, with your chest tall and your shoulders slightly back, chin in neutral position (not jutting your chin forward).

Below is a quick guide from the National Academy of Sports Medicine:

How did you do?  It’s trickier than you think! If you have an imbalance, it can be really hard to get everything all lined up the way it is supposed to be – changing one part of the equation can throw off the others. Getting it right can require time, paying ATTENTION to your posture, and patience.

So, your challenge this week is to work to improve your posture! 

----> How about this: Whenever you CHECK THE TIME, do a quick posture check.  What do you think!? 🙂

Are you in?  Let us know in the comments below!



rock garden

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.

ANY EXERCISE IS BETTER THAN NO EXERCISE

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.

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