Category Archives for "Good 2Know"

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 workout post header cardio blast

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)- 

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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.

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!



gogoodguru.com workout post header doanywhere

Do Anywhere Full Body Workout


Here's a Full Body Burner you can do anywhere; at the park with the kids, while traveling, on a lunch break or between work calls.  

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.

Complete 3 rounds for fastest time with PROPER FORM. 

  • 20 x Air Squats
  • 20 x Triceps Push-ups- Perform on knees if necessary
  • 20 x Walking Lunges - Perform 10 on EACH LEG
  • 20 x Reverse Flyes
  • 20 x Burpees with a Thrust
  • 20 x Jack Knives - Perform 10 on EACH SIDE. Crunch with one leg out hovering over the ground and once knee into the chest.
  • Cardio Cool Down - Cool down with light cardio (jogging, fast walking, etc.) to bring down the heart rate and then stretch

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Air Squat

  • Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  • Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  • Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
  • TRICEPS PUSH-UPS -  Perform on knees if necessary

  • Position yourself on all fours on a mat.
  • Place your hands in front of you and shoulder-width apart.
  • Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
  • With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
  • Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
  • Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
  • Return to the starting position by extending your elbows and lifting your body off the floor again.
  • WALKING LUNGES - Perform 10 on EACH LEG

  • 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.
  • 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.
  • REVERSE FLYES

  • Lay on a yoga/exercise mat or towel with your arms outstretched, palms down, either side of your body (your body should look like a perfect T from above).
  • Simultaneously lift both arms off the ground to semi-full flexion and pinch your upper back together; hold for a full second.
  • Slowly lower both arms back to the ground to complete a full rep.
  • BURPEES WITH THRUST

  • 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.
  • JACKKNIFE CRUNCH

  • Lie flat on an exercise mat, extending your arms straight back behind your head.
  • Fully extend your legs also.This is the start position.
  • Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  • At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  • Your arms should be fully extended, parallel to your legs.
  • Your upper body should be raised off the floor.
  • Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  • Repeat
  • CARDIO COOL DOWN 

  • Cool down with 5-10 minutes of light cardio (jogging, fast walking, etc.) to bring down the heart rate and then stretch
  • 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.

    gogoodguru.com why intention is more important than you think 1

    Why Intention Is More Important Than You Think

    Simple Steps for Improved Health: Why Intention Is More Important Than You Think

    This week's Simple Step will focus on "Daily Intentions".

    Most of us wake up, and then get quickly sucked up into the business of each day. However the difference in your day is INCREDIBLE when you start each day with one single, specific “intention.”

    Basically, it’s a single underlying goal or “mantra” for the entire day.

    Maybe it’s health-related – “To do whatever I can to support my health goals.” Maybe it’s to be of service to others. Or perhaps you’re more focused on your business or career goals on a given day. (BTW, there can be overlap between all of those things!)

    For this week, try this simple step: setting an intention for your day, and then refocusing yourself on it if you find yourself getting off-track.

    This is important because having an intention goes far beyond checking things off your “to-do list” – it goes towards *why* those things are on your list in the first place.

    You’d be surprised the difference that setting a daily intention can make when it comes to conquering your goals. The less important stuff tends to fall away, saving you time and energy for things that will create the most impact.

    You might notice that every day your intention is a little different … which is OK (and actually a great thing!).

    Once you have your intention, check in every hour or so and bring it to the front of your mind. This will allow you to be fully present with whatever your intention is – which can also actually help reduce stress.

    Something that may help is wearing a bracelet, where every time you look at it, you remind yourself of your intention.

    Something else that’s awesome…., if you’ve got Google Chrome, you definitely need to check out the “Momentum” extension. It not only helps remind you of your daily intention each time you open a new browser window, but it also integrates with a bunch of different productivity apps that help you create a to-do list for the day. :-). Check it out here.

    Are you up for setting an intention every day this week!?

    Let us know in the comments below! And if you’re feeling it, please share what your first intention will be with the rest of us! 



    5-Daily Body Reset & Warm Up

    5-Daily Body Reset & Warm Up

    5-MINUTE BODY RESET ROUTINE

    If only we came with a reset button


    At Go Good Guru, we believe ... MOTION IS LOTION.  That  means the more  you move the healthier you 'll be. 


    Ever tried to use an old  dried out rubber band?  


    It's stiff, creaky and chances are if you stretch it just to it's normal range it'll break.  That is due to lack of use.  It was designed to be pulled, stretched and twisted but lack of use has reversed it's course.  That is the same thing that happens to underused muscles and joints.


    Tight muscles and stiff joints prevent many from moving smoothly.  This tension created by everyday stresses add added  responsibilities.  Tension builds in muscles or other body parts; contributing to poor posture, lack of mobility and daily discomfort.  


    This 5-MINUTE BODY RESET / WARM-UP routine will loosen joints and muscles you probably didn't even know were tight.


    Better yet...you'll DEFINITELY loosen those you do know about.


    Continued daily use will help you gain a  better awareness of your body; enabling you to know when you're properly aligned, when you're not and what to work on.  



    Perform each exercise for 30 seconds with 0 seconds rest in between.

    If using as a pre-workout warm-up, repeat circuit 2 times with 30 seconds rest between circuits.

    ANKLE ROLLS

    KNEE PUMPS

    KNEE SWIVELS

    HIP SWIVELS

    REVERSE WINDMILLS

    EAGLE CLAW W/REACH

    NECK ROTATIONS

    WANT MORE?

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    Workout Programmed By: Go Good Guru

    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.

    neuroscience exercise neurosciencneews1

    Is Vision More Sensitive During Exercise?

    Psychologists design an experiment to investigate whether human vision is more sensitive during physical activity.

    It’s universally accepted that the benefits of exercise go well beyond fitness, from reducing the risk of disease to improving sleep and enhancing mood. Physical activity gives cognitive function a boost as well as fortifying memory and safeguarding thinking skills.

    But can it enhance your vision? It appears so.

    Intrigued by recent findings that neuron firing rates in the regions of mouse and fly brains associated with visual processing increase during physical activity, UC Santa Barbara psychologists Barry Giesbrecht and Tom Bullock wanted to know if the same might be true for the human brain.

    To find out, they designed an experiment using behavioral measures and neuroimaging techniques to explore the ways in which brief bouts of physical exercise impact human performance and underlying neural activity. The researchers found that low-intensity exercise boosted activation in the visual cortex, the part of the cerebral cortex that plays an important role in processing visual information. Their results appear in the Journal of Cognitive Neuroscience.

    “We show that the increased activation — what we call arousal — changes how information is represented, and it’s much more selective,” said co-author Giesbrecht, a professor in UCSB’s Department of Psychological and Brain Sciences. “That’s important to understand because how that information then gets used could potentially be different.

    “There’s an interesting cross-species link that shows these effects of arousal might have similar consequences for how visual information is processed,” he continued. “That implies the evolution of something that might provide a competitive advantage in some way.”

    To investigate how exercise affects different aspects of cognitive function, the investigators enlisted 18 volunteers. Each of them wore a wireless heart rate monitor and an EEG (electroencephalogram) cap containing 64 scalp electrodes. While on a stationary bicycle, participants performed a simple orientation discrimination task using high-contrast stimuli composed of alternating black and white bars presented at one of nine spatial orientations. The tasks were performed while at rest and during bouts of both low- and high-intensity exercise.

    The scientists then fed the recorded brain data into a computational model that allowed them to estimate the responses of the neurons in the visual cortex activated by the visual stimuli. They analyzed the responses while participants were at rest and then during low- and high-intensity exercise.

    This approach allowed them to reconstruct what large populations of neurons in the visual cortex were doing in relation to each of the different stimulus orientations. The researchers were able to generate a “tuning curve,” which estimates how well the neurons are representing the different stimulus orientations.

    Image shows a man on an exercise bike.
    Participants rode stationary bikes while wearing a wireless heart rate monitor and an EEG cap. NeuroscienceNews.com image is credited to UCSB.
    “We found that the peak response is enhanced during low-intensity exercise relative to rest and high-intensity exercise,” said lead author Bullock, a postdoctoral researcher in UCSB’s Attention Lab. “We also found that the curve narrows in, which suggests a reduction in bandwidth. Together, the increased gain and reduced bandwidth suggest that these neurons are becoming more sensitive to the stimuli presented during the low-intensity exercise condition relative to the other conditions.”

    Giesbrecht noted that they don’t know the mechanism by which this is occurring. “There are some hints that it may be driven by specific neurotransmitters that increase global cortical excitability and that can account for the change in the gain and the increase in the peak response of these tuning profiles,” he said.

    From a broader perspective, this work underscores the importance of exercise. “In fact, the benefits of brief bouts of exercise might provide a better and more tractable way to influence information processing — versus, say, brain training games or meditation — and in a way that’s not tied to a particular task,” Giesbrecht concluded.

    Source: http://neurosciencenews.com

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    Lunar Temple To Be Out Of This Word

    The European Space Agency Has Revealed Plans For A Lunar Temple

     

    It could be a temple like no other – and with a view that really is out of this world.The European Space Agency has revealed plans for a lunar temple to be built alongside mankind’s first outpost on the moon.The 50m high dome, close to a planned moon base near to the moon’s south pole, would give the first settlers ‘a place of contemplation’. Artist Jorge Mañes Rubio, part of ESA’s future-oriented Advanced Concepts Team (ACT), designed the temple to be built alongside ESA’s planned moon base.

    I’ve been having all sorts of discussions with my ACT colleagues, including speculating on the likely needs of future lunar settlers,’ said Jorge.’What kind of social interactions will they share, what cultural activities and rituals will they have, and what sort of art and artifacts will they be producing?’Humans have been creating art for at least 30, 000 years, so I have no doubt this will continue in space and on the Moon.

     The temple would be built on the sunlit rim of Shackleton Crater, which is bathed much of the time in sunlight while overlooking a 4.2 km-deep interior mired in perpetual shadow.The lunar poles have previously been identified as promising locations for future settlement because craters kept shaded by the lowness of the Sun in the local sky are thought to serve as ‘cold traps’ to preserve water ice, potentially a vital source of water, air or rocket fuel.

    The 50 m-high domed structure would be built using 3D printing of lunar soil.’The result might resemble ‘abode’ architecture, an ancient method of building that is still made use to this day,’ adds Jorge.’This was a big source of inspiration for me, along with 18th century Utopian architects such as Étienne-Louis de Boullée and Claude Nicolas Ledoux, who designed massive structures too large to be feasibly built on Earth – but practical in the Moon’s one-sixth gravity.’The ‘Moon Temple’ is intended as a symbol of unity for humankind, reflecting the pull that our natural satellite has always had on the human imagination, ESA says.’Lunar settlement represents a perfect chance for a fresh start, a place where there are no social conventions, no nations and no religion, somewhere where these concepts will need to be rethought from scratch. 

    ‘Humans have brought flags to the Moon, but they’ve been bleached white by sunlight since then – almost as if the Moon is protecting itself from such terrestrial concepts.So this Temple is intended as a mythic and universal structure that can hopefully bring people together in this new environment in novel ways.’ Jorge selected Shackleton over nearby Malapert Crater because Earth is perpetually visible from Malapert, while from Shackleton it will only be seen for two weeks at a time, inspiring more independent thinking.One opening in the dome will look Earthwards, while another at the top will peer out into deep space. 

     

     

    SOURCE…www.dailymail.co.uk/sciencetech