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To Shake Off The Blues…Shake What Ya Momma Gave Ya

​​​​WEEKLY CHALLENGE: 
Shake What Ya Momma Gave Ya


This post is contributed by our very own Tanya Smith-Chappell, a Coach, Trainer and Studio Manager at Go Good Guru.

Having a tough time with the transition into Fall? You’re not alone…

It has ALWAYS been a tough transition for me. I LOVE the sun and the warm weather. Maybe it’s become I’m a summer baby, (-:

When the Fall Funks hit the first thing I do is turn on some tunes and “Shake What My Mamma Gave Me”.

It’s fun, playful, and maybe a little embarrassing for those “less hardened”…but maaannnn does it lift your spirits.

MY CHALLENGE TO YOU...Try it.. Have a daily dance party!

Find 5-10 minutes every day to play your ALL-TIME favorite songs and GET YOUR GROOVE ON!

The sillier this sounds to you... the more you probably need to do it!

This will immediately help you relax, lighten your mood, and leave you feeling refreshed and totally recharged.

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.


Tip Tuesday: Aim For Better Than

TIP TUESDAY: Aim for BETTER THAN


Common client question: "How do I know what I should eat when it all seems bad?
Answer: When you're about to eat, ask yourself, What's available and what would be better than?  Del Taco or Subway? Bagel or Candy Bar? Chips or Pretzels? Hard Boiled Egg or Protein Bar?  Once you've narrowed it down to the best option.  That's what you should eat. " 

By the way...the REAL TRICK...regardless of what you picked, you took the time to ask the question.

You've starting creating Nutrition Awareness....TADA!!!

SCROLL DOWN to get the FREE INFOGRAPHIC that  answers the questions we asked.


We've been hearing it our entire lives.  We all know eating well is good for you.  

In an ideal world...You sit at the dining table and calmly, slowly, peacefully enjoy your food.

However, more often than not the reality is...You lose track of time while finishing up one last work email, forget to eat, and then rush out the door to pick your son up from school so you can take him to rugby and then drive your daughter home after swim practice.

Somewhere in between: A half-eaten KIND bar, a Granny Smith apple, and some cashews.

The truth is, life isn’t ideal for anyone. But you still have to eat. And you’re allowed to prioritize healthy eating even if you’re extremely busy.

Dr. Rachel K. Johnson, Ph.D., M.P.H., R.D., chair of the American Heart Association’s nutrition committee states, "We know from research that being exposed to healthy food means you will develop a preference for that food over time. For example, once you become accustomed to eating lower-sodium foods, you will find that foods you used to eat taste very salty,” Johnson said. “By adopting a healthier diet you will not only add years to your life but you’ll improve the quality of the years you have.”

Use the chart below to help you make healthier decisions when it comes to your nutrition. 

Remember, the trick to starting and maintaining a healthy diet is to make your goal to EAT BETTER NOT PERFECT.  

GoGoodGuru.com | Tip Tuesday - Aim for Better Than when trying to improve your nutrition.  Work to be  better NOT perfect. #betterthan

GoGoodGuru.com | Tip Tuesday - Aim for Better Than when trying to improve your nutrition. Work to be better NOT perfect. #betterthan


Struggling to keep up with all the new information coming out? Interested in learning how to navigate the latest trends and fads in nutrition?

CLICK HERE for our FREE "Nutrition Made Simple Guide"

You'll learn...

  • How to make sense of the latest research.
  • Ways to eat better without resorting to fads.
  • How to understand controversial topics like grains, detoxes, GMOs.
  • Strategies to eat the right amount of calories at the right times.
  • How to prepare healthy meals when you need them.
  • And much more…

Monday Challenge: Send A Handwritten Card

MONDAY CHALLENGE: 
Send A Handwritten Card


When was the last time you got an actual handwritten note in the mail? Or even a simple postcard?

How did it make you feel? Pretty special, I’m guessing.

Let’s share the love with this week’s wellness challenge!

This week, let’s set aside some time to send a handwritten card, note, or letter to brighten someone else’s day.

That’s right- JUST ONE, SINGLE CARD!  Not too hard, right?!

You could reconnect with an old friend or coworker, thank a business associate, bring joy to a family member, or just say hello to a neighbor.

You don’t have to spend a lot of time on this project – just a few sentences can mean so much.

There’s something about seeing someone’s handwriting in a note that gives it more meaning than an email message or text could ever have – it’s more thoughtful and personal.

Nowadays, most of us only get bills and junk in our mailboxes.

Let’s make checking the mail fun again!

Are you in for the challenge this week!? Post below and let us know! Also- if you want to snap a pic of the front of your card before you send it, We’d love to see it




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!




One-Song Full Body Workout


We've all got that song...You know the one.  Every-time it comes on you say, "Hey...That's My Jam!!!  Why not shake things up a bit and make that your "Workout Jam".

Warm up with 5-10 minutes of  light cardio to warm up.  Jog in place, do some jumping jacks or jump rope if space is limited.

Choose songs that are between 3:30 - 4:00 minutes. 
(Scroll down for Step-By-Step Instructions)

  • ​​​​10 x Jumping Jacks
  • 10 x Curtsy Lunges - Perform 10 on EACH LEG
  • 10 x  Mountain Climbers - Perform 10 on EACH SIDE
  • 10 x  Push-ups - (See instructions for MODIFICATIONS)
  • 10 Second Rest - (if needed)
  • 10 x  Squat Jacks - (See instructions for MODIFICATIONS)
  • 10 x  Bent-Over Rows - Perform 10 on EACH SIDE
  • 10 x  Burpees
  • 10 Second Rest - (if needed)
  • 10 x  High Knees - Perform 10 on EACH LEG
  • 10 x  Walking Lunges w/ Twist - Perform 5 on EACH SIDE
  • 10 x  Glute Bridges - Hold 3 Seconds at the top

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JUMPING JACKS

  • Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  • Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  • As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  • As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  • Continue without pause for the desired amount of time or repetitions.
  • CURTSY LUNGES -  Perform 10 on EACH LEG

  • Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  • Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  • Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

  • MOUNTAIN CLIMBERS

  • Place your hands flat on the floor, shoulder width apart.
  • Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  • Your body should be in a straight line, with your weight supported on your hands and toes only.
  • Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  • Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position.
  • Continue alternating in this manner for the desire amount of time.
  • PUSH-UPS (Modification - Knee Push-ups)

  • Get into position by placing your hands flat on the floor, directly below your shoulders.
  • Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  • Hold your body up and keep your back straight by tightening your abdominal muscles.
  • Your neck and head should be bent slightly back.
  • Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  • Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  • Repeat.
  • * KNEE PUSH-UPS

  •  Come to the ground on your knees. Tighten your core and maintain a flat back.
  • Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  • Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  • Without locking your elbows, push yourself back to the starting position by straightening your arms.
  • SQUAT JACKS (Modification - Bodyweight Squats)

  •   Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
  • Keeping your back straight, lower your body towards the ground by bending your knees.
  • Bring your left leg in one step so that it lands next to your right leg.
  • Take one step with your right leg away from your left leg so that you are now back to the starting position.
  • Repeat the complete movement in reverse to complete one rep. 
  • *  BODY WEIGHT SQUATS

  •  Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  • Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  •  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  • Keep your back straight at all times.
  • Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  • Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
  • BENT OVER ROWS -  Perform 10 on EACH SIDE

  •  Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  • Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  • Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
  • BURPEES

  • Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  • In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  • Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  • Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  • Jump your feet forward to just behind your hands.
  • Use an explosive motion to push through your heels and return to the start postion.
  • Repeat.
  • HIGH KNEES -  Perform 10 on EACH SIDE

  •  Begin jogging in place, lifting the knees as high as you can.
  • Try to lift your knees up to hip level but keep the core tight to support your back.
  • For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  • Bring the knees towards your hands instead of reaching the hands to the knees!
  • WALKING LUNGES W/TWIST -  Perform 5 on EACH SIDE

  •  Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  • Step forward with either leg in a long stride. Keep your other foot in place behind you.
  • Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  • Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  • Hold for a count of one.
  • Rotate the torso towards the leg that stepped out while keeping arms extended.  
  • Push down through your front heel and extend both knees to return to the start position.
  • Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  • Repeat.
  • GLUTE BRIDGES -  Hold 3 seconds at TOP

  •  Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  • Place your hands out to your sides palms flat for stability.
  • Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  • Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  • Return to the start position by lowering your hips back to the floor.
  • Pause then repeat.
  • Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    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


    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!  



    Cardio Blast Body Weight Workout


    Here is a CARDIO BLAST WORKOUT bound to get to going.  

    Warm up with 5-10 minutes of  light cardio to warm up.  Jog in place, do some jumping jacks or jump rope if space is limited.

    After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

    • 400m Run
    • 10 Burpees -  with a push-up at the bottom
    • 20 Mountain Climbers
    • 300m Run -  (150m Forward, 150m backwards)
    • 10 Burpees -  with a push-up at the bottom
    • 20 Mountain Climbers
    • 200m Run
    • 10 Burpees -  with a push-up at the bottom
    • 20 Mountain Climbers
    • 100m Run (50 Forwards, 50 backwards)- 

    WANT MORE WORKOUTS delivered straight to your email?  Join our newsletter to receive cool tips, free workouts and special offers. !

    400M RUN

    • Look Ahead. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming and avoid falling.
    • Land Midfoot. Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. 
    • Keep your feet pointed straight ahead. Make sure your toes are pointed in the direction you want to go. Running with your feet pointed in or out could lead to running injuries. If you don't naturally run that way, it may take practice to keep your feet pointed straight. Try doing it for short distances and then increase the time or distance that you run that way.
    • Keep hands at your waist. Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be bent at a 90-degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired.
    • Relax your hands. As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in your arms, shoulders, and neck.
    • Check your posture. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist, which some runners do as they get fatigued. Check your posture once in a while.
    • Relax your shoulders. Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. You'll breathe a lot easier if your shoulders are relaxed.
    • Rotate arms from the shoulder.Your arms should swing back and forth from your shoulder joint, not your elbow joint. Think of your arm as a pendulum, swinging back and forth at your shoulder. Drive your elbow backward and then let it swing back toward you. Your hand should be almost grazing your hip as your arm comes back in front of you.
    • Don't Bounce. Try to keep your stride low to the ground and focus on quick stride turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body.
    • Keep Your Arms at Your Side. Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently.

    10 BURPEES with push-up at the bottom

    • Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
    • In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
    • Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
    • Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
    • Complete 1 full push up.
    • Jump your feet forward to just behind your hands.
    • Use an explosive motion to push through your heels and return to the start postion.
    • Repeat.

    MOUNTAIN CLIMBERS

    • Place your hands flat on the floor, shoulder width apart.
    • Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
      Your body should be in a straight line, with your weight supported on your hands and toes only.
    • Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
    • Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position.
    • Continue alternating in this manner for the desire amount of time.

    Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    Teacher Appreciation Day

    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



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