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30+ Tips To Improve How You Eat

30+ Tips To Improve How You Eat
GOOD | Nutrition Made Simple


(Download full article here)

Change How You Think About Food
Whether you want to lose, gain or maintain your weight, a healthy environment is key. It also makes maintenance MUCH EASIER.

Change your environment and you will be more likely to make other needed changes.

The list below will help you design your environmental clean up. As you review this list, make short-term goals, which are applicable for yourself.


Buying Your Food - You'll eat what's there, so make sure it's healthy. It's SIMPLE...but crucial and often overlooked.

  • Try to plan menus on a weekly basis. These menus should be simple, but enjoyable and realistic.
  • Always shop from a list.
  • Prepare a weekly list.
  • Never shop while hungry.
  • Prepare your menu and list on a regular schedule.
  • Have a scheduled shopping day.
  • Buy for specific meals and only in the amount needed to minimize leftovers.
  • Shop from the perimeter of the grocery store.
  • Avoid calorie-dense snack items, such as chips and cookies, which you know are your weaknesses.
  • Buy fruits, vegetable sticks and low-sodium canned soups to eat as low-cal snacks with minimal preparation.
  • Buy foods that help you stick to your plan.
  • Fight the craving. You should avoid grocery aisles that display your problem foods, junk foods such as the candy aisle or cookie aisle. Food chemists make certain food irresistible to your five senses so that you can’t eat just one.

Preparing Your Food

  • Prepare low-calorie, high-quality meals.
  • Use an exhaust fan to lower appetite stimulation. Use the lids for all your pots.
  • Don't nibble while preparing. If you are truly hungry, have a very low calorie snack such as raw carrots or eat some left over vegetables from the night before.
  • Prepare only the amount of meat and starch that you will need for the meal, but prepare extra vegetables.
  • Substitute low calorie items, for high calorie items.
  • Prepare lunches while the evening meal is being prepared, minimizing contact with food

Serving Your Food

  • Put on the table only the food needed for that meal and serve yourself last. Don't leave serving dishes on the table.
  • Serve yourself an "appropriately" small or medium serving. Don't go back for seconds, unless it's more from the vegetable group.
  • Use a small dinner plate so food appears more abundant.
  • Six small meals are more preferable than two or three large meals. This strategy was shown to help participants lose weight in a recent study. But this does not mean you should graze all day or eat when not hungry.

Eating Your Food

  • Chew slowly. This should be a pleasurable experience. Don't attack your food.
  • Put the utensil down between bites.
  • Don't feel like you have to clean your plate. Stop eating when you are comfortably full. Eating more than our bodies needs is wasted.
  • Concentrate on the food being eaten. Enjoy your meal.
  • Eat in one place; don't carry meals or snacks to all parts of the house.
  • Avoid eating cues as much as possible at times not designated for eating.
  • Don't eat haphazardly; plan ahead! If you fail to plan, you will plan to fail.
  • Brush your teeth immediately after a meal, or use some other cue that states that you are through. A glass of hot tea or gourmet coffee is a great cue to let you know that the meal has been completed. Remember, the more often a cue is rehearsed, the stronger the response becomes.

Cleaning Up

  • Clear the table immediately.
  • Dispose of leftovers or scrape plates immediately. Don't leave around food to "pick at."
  • If it's inconvenient to clear the table immediately, then leave it; go to another room for your conversation or cup of coffee.
  • If leftovers are to be saved, do so immediately. This may be a good opportunity to prepare your lunch for the next day.
  • Find an alternate activity to capture your interest after eating time. Preferably "move." A walk would be great.

We hope you found this information helpful.  Help us spread the GOOD word. Comment, Share and Follow Us @gogoodguru.

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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…


Looking for more ways to up your wellness game?
CHECK OUT our Online Coaching

Join Our Newsletter! 
Stay up with all the
GO GOOD News

Get great wellness content, FREE recipe ideas & workouts, access to special events, Flash Mob Workout notices and much more.

Do You Need To Lose Weight?

Do You Need To Lose Weight?
GOOD | Nutrition Made Simple (Download full article here)


(Download full article here)

7 Simple Questions To Help You Decide
So your favorite jeans have gotten a bit too close-fitting for comfort. Maybe you don't cut quite the figure in your bathing suit that you did a few years ago.

Do you really need to lose weight? Are you putting your health in danger -- or just carrying around a little harmless extra padding?

The standard answer is that you're overweight if your body mass index (BMI) is 25 or higher and obese if your BMI is 30 or higher. There are 7 Questions You Should Ask Yourself


  • What is your lifestyle?  Regular physical
    activity and healthy eating are important, no
    matter what your weight or your BMI.
  • What is your family history?  If a close
    relative has a history of high blood
    pressure, heart disease, diabetes, or other
    weight-related ailment, it's crucial to be
    mindful of your weight.
  • What is your weight history?  People who
    have consistently gained weight over the
    years need be careful. Experts say your BMI
    should not increase dramatically, even as
    you age. Even moderate weight gain in
    adulthood can increase your risk of
    diabetes.
  • How is your weight distributed? Weight
    gained above the hips -- the so-called
    "apple" shape -- can be problematic. In
    both men and women, bigger abdomens
    can signal trouble.
  • How do you feel? Seriously consider
    weight loss if you are overweight and have
    joint problems, shortness of breath, or
    other health troubles that limit your day-today
    living.
  • What is your health profile? If your
    cholesterol and blood pressure levels are high
    and your BMI falls into the overweight or
    obese category, it's important to lose weight.
    If your BMI is between the high end of
    healthy and low overweight range, it's a good
    idea to talk to your doctor about whether
    weight loss is right for you.
  • What is your waist size? A waist
    circumference of 40+ inches in men and 35+
    inches in women signifies a health risk,
    particularly in people with BMIs of 25-34.9
    (the overweight category). Clothing size isn't
    not a good indicator of weight or health; sizes
    vary by manufacturers. But your own
    clothing, like a favorite pair of pants --is a
    good personal gauge of your weight.

The Body Mass Index
To understand the issue of weight and wellness,
you first need to know your BMI, the common
measure of fatness that is at the heart of the
debate.

Find out your own BMI with a simple formula:

  • Divide your weight in pounds by your height in inches squared.
  • Multiply by 705.


For example, consider a woman which is 5'6" and weighs 190 lbs.:

  • Height of 5'6" = 66 inches 66
  • squared (66 x 66) = 4,356 190
  • divided by 4,356 = 0.0436 0.0436 x
  • 705 = 30.75

This individual's BMI would be rounded up to 31. 

A BMI of:

  • 18.5 or less is considered underweight
  • 18.5-24.9 is considered ideal weight
  • 25-29.9 is considered overweight
  • 30 or higher is considered obese

Is BMI the most accurate way to determine
your wellness level?

No...In fact, many doctors and researchers say
the BMI is a great tool to figure out whether
someone is overweight or obese. However, has
it's limitations.

This overweight category of 25 to 29.9 is a bit
deceptive because it was never meant as a gauge
for weight loss.

The well-muscled and the big-boned have often
found themselves in the BMI's overweight or
obese categories, a frequent criticism of the
body fat measurement.

Your Waist-to-Hip Ratio
Those who are considered "apple-shaped" (fat
accumulates around the belly) are at a much
higher risk for: Heart Disease, Hypertension,
Diabetes, Elevated Blood Lipids than those who
tend to carry their weight in the hips or thighs.

Obesity Can Also Affect Medical Care Too
much fat can obscure imaging tests, like X-
rays, CT scans, ultrasound, and magnetic
resonance imaging (MRI).

For example, in an ultrasound, the beam may
not be able get through layers of fat to get an
image of a person’s appendix, gallbladder, or
kidneys.

Who Should Lose Weight?
It's possible to be fit and fat -- and that's better
than being unfit and fat. But if you're
overweight, you still need to lose weight.

When you hit the BMI range of 25 to 27 --
overweight and heading into obesity you should
start thinking about losing weight.

Whether someone needs to lose weight must be
determined on a case-by-case basis. That's
because everyone's bodies and health profiles are
different.

​Risks of being overweight and inactive
If you are overweight (BMI over 25) and
physically inactive, you may develop:

  • Cardiovascular (heart and blood
    circulation) disease
  • Gall bladder disease
  • High blood pressure (hypertension)
  • Diabetes
  • Osteoarthritis
  • Certain cancers, such as colon and breast

​Risks of being underweight
If you are underweight (BMI less than 20), you
may be malnourished and develop:

  • Compromised immune function
  • Respiratory disease
  • Digestive disease
  • Cancer
  • Osteoporosis
  • Increased risk of falls and fractures.

Body fat distribution and health risk
A person’s waist circumference is a better
predictor of health risk than BMI.

Having fat around the abdomen or a ‘pot belly’,
regardless of your body size, means you are
more likely to develop certain obesity-related
health conditions.

Fat predominantly deposited around the hips
and buttocks doesn’t appear to have the
same risk. Men, in particular, often deposit
weight in the waist region.

Studies have shown that the distribution of body
fat is associated with an increased prevalence of
diabetes, hypertension, high cholesterol and
cardiovascular disease.

Generally, the association between health risks
and body fat distribution is as follows:

  • Least risk – slim (no pot belly)
  • Moderate risk – overweight w/no pot belly
  • Moderate to high risk – slim with pot belly
  • High risk – overweight with pot belly.

Genetic factors
The tendency to deposit fat around the middle is
influenced by a person’s genes. However, you
can take this genetic tendency into account and
do something about it.

Being physically active, avoiding smoking and
eating unsaturated fat instead of saturated fat
have been shown to decrease the risk of
developing abdominal obesity.

Things to remember

  • BMI is an approximate measure of your
    total body fat.
  • Being underweight or overweight can
    cause health problems, especially if you
    are also inactive.
  • Your waist circumference is a better
    predictor of health risk than BMI.
     

We hope you found this information helpful.  Help us spread the GOOD word. Comment, Share and Follow Us @gogoodguru.

Don't miss any of our latest posts and news. JOIN OUR MAILING LIST


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…


Looking for more ways to up your wellness game?
CHECK OUT our Online Coaching

Join Our Newsletter! 
Stay up with all the
GO GOOD News

Get great wellness content, FREE recipe ideas & workouts, access to special events, Flash Mob Workout notices and much more.

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…

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

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

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.

    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



    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!



    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.

    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.

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