Control your coffee before it controls you

Control this before it controls you… caffeine

CONTrOL this before it controls you... caffeine

There’s something most of us drink every day to give us an extra “oomph.” It can help you power through a workout, meeting or basically ANYTHING that comes your way.

Or … it can leave you feeling drained, unable to sleep, jittery, and even in a sad mood. You’ve probably guessed by now … it’s caffeine!

The good news... caffeine can be healthy and actually good for you … as long as you don’t drink too much of it.

For most adults, that’s about 400 mg (or 4 cups of coffee) according to the FDA, although some people are more sensitive to it than others.

There's more than a couple of us that start each day with a cup of coffee or have been known to drink an energy drink before a workout.

BUT … here’s the thing: caffeine is actually addictive.

Have you ever missed a day and wondered how you were going to make it all the way until bedtime before you fell asleep?
Or got a crushing headache because you skipped your morning coffee? Ugh.
PLUS … did you know that studies show drinking too much coffee in the morning is directly linked to feeling tired later in the day?

No good.

A routine to help control caffeine:

If you find yourself RELYING on coffee, tea, or energy drinks to get through the day, it might be time to rethink your routine so that caffeine becomes an “extra” instead of a crutch.

Healthy, energy-promoting foods (lean proteins, fruits & veggies, healthy fats, etc.)
Fresh air & sunshine
Workouts

If you want to create more natural energy in your life, check out our 5-Day Energy Challenge – you can get more info here: https://gogoodguru.com/5dayenergy.

Make it a great day!!

STILL NOT SURE WHERE TO START?

You CAN regain control over your energy and vitality. It starts by taking ACTION. Our 28-Day Online Fitness Kickstart Program is designed to help you feel fitter and stronger, find your personal energy-boosting formula and create your energy from the inside out.

This program is low to no-equipment, all fitness level, sensible workouts and delicious foods that’s easy to make and won’t break the bank.

You'll get the tools you need to learn the right way to fuel your bodies, move without injury and create a healthy and sustainable lifestyle.

Click here to Learn More or to Schedule a Discovery Call

REFERENCE: www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much | www.healthline.com/health/morning-fatigue-remedies

GOOD HEALTH IS CLOSER THAN YOU THINK

Don't let PAIN, COST, NO plan or gym access hold you back

CUSTOMIZED PERFORMANCE & THERAPY-BASED TRAINING PROGRAMS IN THE PALM OF YOUR HAND

Individualized plans based on your fitness goals
Available plans in 30, 60 and 90 Days
Instant access to your plan from anywhere
Step-by-Step Instructions and how-to videos of all exercises
Easy tracking of training, body measurement and nutrition stats
Real-Time Accountability & Support from your coach with in-app messaging
Reminders for workouts and check-ins
3rd Party Integration with many popular fitness apps and devices
...ALL this and more for less than the cost of a single Private Training Session

LEARN MORE

SCHEDULE CALL

ARTICLE REFERENCES: www.healthline.com/health/cold-shower-benefits, www.ncbi.nlm.nih.gov/pmc/articles/PMC4310332/

5-Day Energy Boost Challenge

5-Days to BooST and increase Energy levels

Are you tired of being tired?

Low Energy Levels Are The Worst (Luckily, This FREE Guide Is Here To Help)!Let’s get real for a second… feeling tired sucks! That's why we're here to teach you how to boost and increase energy levels.

It gets even harder when you have a full-time job or a family to take care of. As a result, it’s easy to feel depleted and exhausted (and fall prey to the 12pm slump). It's easy to see why it's so important to increase energy levels.

eBook | 5-Day Energy Challenge (Workbook)

That’s why we created this 5-Day Energy BOOST Challenge, to help you increase energy and get back to feeling your best… fast!

Are you ready to Increase Energy Level?

With our FREE 5-Day Energy Boost Challenge, you’ll increase energy levels and learn EXACTLY how to turn that energy slump around in less than a week- even if you’ve got a crazy busy schedule.

Our 5-Day Energy Boost Challenge (Workbook) is Over 30 pages of science-based info, resources, and an actionable plan to help you pinpoint what matters most to you... regaining your energy level.

DON'T WAIT!

Only 9$
FREE for Limited Time

Here’s what you get in Our

FREE 5-Day Energy Boost Challenge:

A complete 5-Day Energy Boost Challenge Success Guide
Daily Quick-Charge Checklist to track your progress
Facebook group coaching & support
Daily emails to help keep you motivated and on-track

NEED MORE PERSONALIZED SUPPORT TO INCREASE ENERGY LEVELS?

If at any point you'd like more customized support reaching your health & fitness goals, we'd love to chat. Click the button below to schedule a FREE No-Obligation Discovery Call.

SCHEDULE CALL

GOOD HEALTH IS CLOSER THAN YOU THINK

Don't let PAIN, COST, NO plan or gym access hold you back

CUSTOMIZED PERFORMANCE & THERAPY-BASED TRAINING PROGRAMS IN THE PALM OF YOUR HAND

Individualized plans based on your fitness goals
Available plans in 30, 60 and 90 Days
Instant access to your plan from anywhere
Step-by-Step Instructions and how-to videos of all exercises
Easy tracking of training, body measurement and nutrition stats
Real-Time Accountability & Support from your coach with in-app messaging
Reminders for workouts and check-ins
3rd Party Integration with many popular fitness apps and devices
...ALL this and more for less than the cost of a single Private Training Session

LEARN MORE

SCHEDULE CALL

9 Morning Habits For An Increased Energy Day

Did you know we are in a personal energy crisis? Studies show that most adults feel tired at least three days a week, and some of us even feel tired every day. Luckily increased energy is within reach.

We’re going to be focusing a lot this month on how you can actually CREATE more personal energy.

And we're kicking it off with a completely achievable list of ways you can set yourself up for a high-energy day.

The best part is that none of these suggestions will take you a long time … and they actually WORK!

Habits that increase Energy levels

Don’t hit the snooze button. Dozing for a few extra minutes can actually make you feel more tired and less focused during the day because it short-circuits your ability to get a full sleep cycle.
Drink a big glass of water. Being even a little bit dehydrated can make you feel tired, and after going an entire night without water your body needs it! And while you’re at it …
Splash your face with cold water … or take a cold shower. This will really wake you up! Cold water is invigorating and it can trigger your body to send out endorphins, which are feel-good hormones.
Take a BIIIIIG stretch. Did you know that when you are in REM sleep, your skeletal muscles are actually paralyzed? This is just one reason why stretching when you wake up feels so good – plus, it can stimulate your body to release more of those endorphins.
Eat a healthy, low-sugar breakfast. Research shows that skipping breakfast can affect your performance later in the day. Skip the donuts/muffins/bagel and instead go for lean proteins (eggs or tofu), veggies and/or fruits, whole grains, and healthy fats.
Get some sunshine. Not only is it energizing in the moment, but it also helps your body create energy-promoting vitamin D. Plus, it helps regulate your hormones to improve your sleep at night.
DO SOMETHING FUN OR ENERGIZING. Listen to your favorite music or upbeat podcast, work out, try a morning meditation – whatever appeals to you!
Drink a cup of coffee or green tea (but not more). Overdoing it in the morning can actually make you feel drained later in the day!
Wake up after 7-8 hours of quality sleep. This email would be too long if I listed off all the reasons why getting a good night of sleep is vital to your health (and energy!). Make sure you go to bed early enough so this is a possibility.

The Real Key To Increased Energy

It’s the small, consistent actions you take every day that adds up to big results.

That’s why we focus on creating small healthy habits with our clients … because it’s the CONSISTENCY that matters the most!

STILL NOT SURE WHERE TO START?

If you’re like most people and have noticed your energy levels dragging throughout the day … let’s jump on a quick call to see if our 28-Day Online Fitness Kickstart Program would be a good fit.

You'll get the tools you need to learn the right way to fuel your bodies, move without injury and create a healthy and sustainable lifestyle.

Click here to Learn More or to Schedule a Discovery Call

GOOD HEALTH IS CLOSER THAN YOU THINK

Don't let PAIN, COST, NO plan or gym access hold you back

CUSTOMIZED PERFORMANCE & THERAPY-BASED TRAINING PROGRAMS IN THE PALM OF YOUR HAND

Individualized plans based on your fitness goals
Available plans in 30, 60 and 90 Days
Instant access to your plan from anywhere
Step-by-Step Instructions and how-to videos of all exercises
Easy tracking of training, body measurement and nutrition stats
Real-Time Accountability & Support from your coach with in-app messaging
Reminders for workouts and check-ins
3rd Party Integration with many popular fitness apps and devices
...ALL this and more for less than the cost of a single Private Training Session

LEARN MORE

SCHEDULE CALL

ARTICLE REFERENCES: www.healthline.com/health/cold-shower-benefits, www.ncbi.nlm.nih.gov/pmc/articles/PMC4310332/

How To Find Lost Time Using Time Blocking

If only I had more time I would... There is never enough time for... Where did my day go... Sound familiar?

Do you ever feel like there isn’t enough time in the day to get everything done? From phone calls to emails and just figuring out what's to work on first. Before you know it, most of the morning is gone and you still don't have a handle on your most important work.

You may find Time Blocking EXTREMELY helpful!! (FREE TIME BLOCKING TEMPLATE BELOW)

What is Time blocking?

Time blocking is a time management technique in which you schedule blocks of time in your calendar for specific activities or tasks.

This can help you stay organized and focused, as it allows you to plan your day in advance and allocate specific blocks of time for different tasks.

What does Time Blocking Look Like?

Time blocking groups like tasks and then sets aside blocks of time to complete them.

Normal scheduling methods allow for bouncing from task to task as they come up or when you're requested to help someone with something.

A time blocked calendar, on the other hand, would have each task scheduled out.

Click Image to Enlarge
FREE DOWNLOAD BELOW

So you might have a task from 8am - 845am to “Emails / Messages” and another task from 8:45am to 10:15am to “Project Time,” and so on.

By time blocking your calendar, you not only set aside blocks of time to handle projects, but it prevents you from be interrupted and being subject to context switching; shifting from one unrelated task to another.

Ever tried replying to emails between completing other tasks? Time blocking allows you to set specific times for important tasks so you can effectively focus on your high-priority work.

benefits of time blocking...

There are several benefits to using the time blocking method:

Improved focus: By blocking out specific times for specific tasks, you can eliminate distractions and stay focused on the task at hand.
Increased productivity: By scheduling blocks of time for high-priority tasks, you can ensure that you are using your time effectively and getting the most important things done.
Reduced stress: By planning your day in advance, you can feel more in control of your time and reduce the stress of trying to fit everything in.
Better time management: Time blocking helps you to manage your time more effectively, as you can see at a glance how much time you have available for different tasks and can adjust your schedule accordingly.

Overall, the time blocking method can be a useful tool for anyone looking to improve their productivity and manage their time more effectively.

PRO TIP - Be flexible and patient with yourself. Give time blocking a few days to see how you feel. If you feel drained, you may have over done it or misjudged what part the day is the post productive for you. Try shifting your time blocks a bit to see how that works.

*FREE* time blocking resource

Click Image to Enlarge

Time Blocking Schedule Template

To help you get you started with the time blocking method, we'd like to offer you a free time blocking schedule template, downloadable, printable, available in a weekly planner format.

DOWNLOAD TEMPLATE

GOOD HEALTH IS CLOSER THAN YOU THINK

Don't let PAIN, COST, NO plan or gym access hold you back

CUSTOMIZED PERFORMANCE & THERAPY-BASED TRAINING PROGRAMS
IN THE PALM OF YOUR HAND

Individualized plans based on your fitness goals
Available plans in 30, 60 and 90 Days
Instant access to your plan from anywhere
Step-by-Step Instructions and how-to videos of all exercises
Easy tracking of training, body measurement and nutrition stats
Real-Time Accountability & Support from your coach with in-app messaging
Reminders for workouts and check-ins
3rd Party Integration with many popular fitness apps and devices
...ALL this and more for less than the cost of a single Private Training Session

LEARN MORE

SCHEDULE CALL

What Is Habit Stacking and Why You Should Try It?

What is Habit Stacking?

Habit stacking is a technique that involves pairing a new habit you want to develop with an existing habit that you already consistently do.

The idea is to make it easier to develop the new habit by "stacking" it onto something that you are already used to doing.

HOw it works...

Habit Stacking can be an effective way to build new habits because it helps to establish a trigger for the new habit, which can make it easier to remember to do.

For example, if you want to start a daily meditation practice, you might "stack" this new habit onto your existing morning routine by meditating immediately after you brush your teeth. This way, the act of brushing your teeth serves as a trigger for your meditation practice.

Habit stacking can be a helpful tool for improving your overall wellness journey because it can help you develop healthy habits that support your overall well-being. For example, you might stack a habit of stretching or exercising onto your morning routine, or you might stack a habit of eating a healthy breakfast onto your routine of getting dressed in the morning.

How to start...

To get started with habit stacking...

First identify an existing habit that you already consistently do.
Think about a new habit that you want to develop and that would be a good fit to stack onto your existing habit.
Finally, make a plan to implement the new habit by pairing it with your existing habit and reminding yourself to do it.

It may take some time and effort to establish the new habit, but with consistency and patience, you can successfully incorporate it into your daily routine.

Still not sure where to start?

If you'd like some help on developing your Habit Stacking check out Our Goal Setting & Habit Stacking Plan (Workbook).

It's Over 30 pages of science-based info, resources, and an actionable plan to help you pinpoint what matters most to you.

Click here to check it out!! This step-by-step guide that will help you create a monthly action plan (complete with checklists!) to help you CRUSH your goals this year.

GOOD HEALTH IS CLOSER THAN YOU THINK

Don't let PAIN, COST, NO plan or gym access hold you back

CUSTOMIZED PERFORMANCE & THERAPY-BASED TRAINING PROGRAMS
IN THE PALM OF YOUR HAND

Individualized plans based on your fitness goals
Available plans in 30, 60 and 90 Days
Instant access to your plan from anywhere
Step-by-Step Instructions and how-to videos of all exercises
Easy tracking of training, body measurement and nutrition stats
Real-Time Accountability & Support from your coach with in-app messaging
Reminders for workouts and check-ins
3rd Party Integration with many popular fitness apps and devices
...ALL this and more for less than the cost of a single Private Training Session

LEARN MORE

SCHEDULE CALL

DIY Workouy Builder Mockups 1 e1664859747810

eBook | DIY Workout Builder

Do-it-yourself workout builder

Our Do-It-Yourself Workout Builder, will help you create a fast, effective, and results-getting workout in just a few seconds (literally – there’s no guesswork involved!).

Our Do-It-Yourself Workout Builder eBook is It’s a tool that you can use to get a great workout no matter where you are: at home, at the gym, or even when you’re on vacation.

Good Health is Simpler Than You Think

The Do-It-Yourself Workout Builder uses a time-tested “Perfect Circuit” fitness formula that will rev your metabolism (and your results) … fast! … while working every major muscle group.

Many of the exercises in the guide don’t use any equipment or take up much space, and there are options for just about every fitness level.

DON'T WAIT!

Only $9

It’ll help you create custom workouts that are:

Quick
Effective
Balanced
Metabolism-Boosting

If you'd like more great recipes like this, check-out our

Meal Planning Program

Don't let the stresses of everyday life make you miss out on quality nutrition for you and/or your family.

Our Meal Planning Program will provide personalized nutrition plans, meal recommendations, and coaching to help you build lasting, healthy habits.

GOOD HEALTH IS SIMPLER THAN YOU THINK!

free test drive : 3-Day Meal Plan

Want to test-drive one of our meal plans?

Try this FREE 3-day Meal plan complete with recipes, nutrition information and a shopping list!

Click Here NowGet Instant Access

STILL NOT SURE WHERE TO START?

If at any point you'd like more customized support reaching your health & fitness goals, we'd love to chat. Click the button below to schedule a FREE No-Obligation Discovery Call.

SCHEDULE CALL

GOOD HEALTH IS CLOSER THAN YOU THINK

Don't let PAIN, COST, NO plan or gym access hold you back

CUSTOMIZED PERFORMANCE & THERAPY-BASED TRAINING PROGRAMS
IN THE PALM OF YOUR HAND

Individualized plans based on your fitness goals
Available plans in 30, 60 and 90 Days
Instant access to your plan from anywhere
Step-by-Step Instructions and how-to videos of all exercises
Easy tracking of training, body measurement and nutrition stats
Real-Time Accountability & Support from your coach with in-app messaging
Reminders for workouts and check-ins
3rd Party Integration with many popular fitness apps and devices
...ALL this and more for less than the cost of a single Private Training Session

LEARN MORE

SCHEDULE CALL

Private Studio Membership

PRIVATE STUDIO MEMBERSHIP

Tired of training at Big Box Gyms?... Full of too much space...too much equipment... and too many people that don't know what they're doing?

SCHEDULE CALL OR TOUR

With a Private Studio Membership you'll have access to the entire facility on your schedule; not your trainers.

We've blended technology & fitness, to put together some of the most INNOVATIVE FITNESS EQUIPMENT in the fitness and therapy industry.

We have ALL the specialized fitness and active therapy equipment you'll need to get the most out of your performance training / active-therapy programs.

Plus... EVERYONE in the studio is either with a Trainer or has been given a Custom Training or Therapy Plan. So they know EXACTLY what they're doing.

SCHEDULE CALL OR TOUR

(Click Image to Enlarge)

In order to maintain the private studio experience, ONLY A LIMITED NUMBER** of Memberships will be available each month. Click here to reserve your spot and schedule a tour.

Once we receive your request, you'll contacted by a part of our Membership Team.

Big Box Gym vs. Private Studio: What's The Difference?

If you're gonna investment in a fitness membership...

you should get the most out of it...

Private Studio

Perfect amount of space, equipment and people
Water & Towels Provided
Access To All Classes - ($159 value)
Detailed Postural Alignment & Gait Assessment ($125 value)
Custom Training or Therapy Program - ($99 value)
Custom 3-Day Meal Plan ($59 value)
Quickly Access Staff For Equipment Assistance
Quickly Access Knowledgable Staff For Program Assistance
Bring A Workout Buddy ($99 value)
Special Pricing For Add-On Services
Special Access to eBooks Library ($29)

Big Box Gym

Too much space, equipment and people
Water & Towels Provided
Access To All Classes
Detailed Postural Alignment & Gait Assessment
Custom Training or Therapy Program
Custom 3-Day Meal Plan
Access Staff For Equipment Assistance - When you can find someone
Access to Staff For Program Assistance - When you can fined someone
Bring A Workout Buddy
Special Pricing For Add-On Services
Digital Resource, eBooks & Guides

studio membership

$250/mo.** $400/mo

+ $50 One-Time Setup Fee

!!Limited available at this pricing !!

APPLY NOW

SCHEDULE CALL OR TOUR

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

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GOOD HEALTH IS CLOSER THAN YOU THINK

Don't let PAIN, COST, NO plan or gym access hold you back

CUSTOMIZED PERFORMANCE & THERAPY-BASED TRAINING PROGRAMS
IN THE PALM OF YOUR HAND

Individualized plans based on your fitness goals
Available plans in 30, 60 and 90 Days
Instant access to your plan from anywhere
Step-by-Step Instructions and how-to videos of all exercises
Easy tracking of training, body measurement and nutrition stats
Real-Time Accountability & Support from your coach with in-app messaging
Reminders for workouts and check-ins
3rd Party Integration with many popular fitness apps and devices
...ALL this and more for less than the cost of a single Private Training Session

LEARN MORE

SCHEDULE CALL

Coaches Confession: I almost hit the drive through

Coaches Confession: I almost hit the drive thru

We’ve got a big confession for you today … and yes, this happens to coaches, too.

People think coaches don’t struggle with maintaining a healthy lifestyle. That they have it ALL figured out.

NOT EVEN CLOSE!!!

We often share these common stories and struggles with our clients so they know we TRULY understand what they’re dealing with.

Here’s one such story…

The other day one of our coaches was just not into being “healthy.” They weren’t in the mood for the lunch they’d made … the dinner they’d planned … or getting outside for some fresh air.

Didn’t know why, exactly, but was dreading it, and kept finding things to do INSTEAD of what they had originally planned.

It wasn’t because they needed a day off. It was just one of those days.

So here’s what they did... laced up their sneakers and went outside for a walk.

They told themselves: “Just walk for 10 minutes, and if I want to turn around after that, I’ll just turn around and come back.”

And, you guessed it: after 10 minutes, they felt so much better and decided to keep going.

Better yet, they ended up making the dinner they planned because they shifted into a better mindset.

Now, was it their best “healthy” day ever? No.

But it didn’t have to be.

The important thing is they showed up for themselves.

What really makes or breaks your success when it comes to building healthy habits, are the times you follow through when you don’t want to.It solidifies your commitment to yourself, your health, and your goals.

So, the next time you’re thinking of ditching your healthy habits … tell yourself: JUST 10 MINUTES.

You’ve got this!

If you have ANY questions or need help reaching your health & fitness goals, don’t hesitate to reach out.

If you’re ready to show up for yourself, tired of obsessing over every calorie on your plate and want to start enjoying your meals again, take a minute to see what’s included in our Health Audit or Meal Planning programs before spots fill up.

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.

GOOD HEALTH IS CLOSER THAN YOU THINK

Don't let PAIN, COST, NO plan or gym access hold you back

CUSTOMIZED PERFORMANCE & THERAPY-BASED TRAINING PROGRAMS
IN THE PALM OF YOUR HAND

Individualized plans based on your fitness goals
Available plans in 30, 60 and 90 Days
Instant access to your plan from anywhere
Step-by-Step Instructions and how-to videos of all exercises
Easy tracking of training, body measurement and nutrition stats
Real-Time Accountability & Support from your coach with in-app messaging
Reminders for workouts and check-ins
3rd Party Integration with many popular fitness apps and devices
...ALL this and more for less than the cost of a single Private Training Session

LEARN MORE

SCHEDULE CALL

Want some help becoming your healthiest, fittest, strongest version of you?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

That’s why we work closely with our Nutrition & Lifestyle Coaching clients to help them lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with.

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

Online Fitness Coaching
Click Here

Nutrition & Lifestyle Coaching
Click Here

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.

5 Twists To Make Healthy Habits Fun

How to stay on track when you don’t have time

Who said eating healthy can't taste good? We’ve got a fast and super healthy recipe for you today ... that is also DELICIOUS!

It's also great to whip up when having company. So, you can Share the Health!

Ready to have some fun?

Ready to have some fun?

We can sometimes take our health TOO Serious. Yes, it can get serious. But it can also be fun.

That's one of the things we do with our clients. Sometimes I mix things up, add new elements, and have fun with the process. To take things to the next level, we've thought of a few ways to optimize your health and have more fun.

Alright, let's get into it:

1) Use an app to track your daily goals!

Set goals for sleep, meditation, steps, and other habits.
Strive for goals that are 1) achievable but 2) require a little effort.
And here's the fun part: Start a streak...and keep it going!

Let's see how many days in a row you can succeed! We heard of a woman on a streak for more than 736 DAYS! Incredible Right?! You better believe that she isn’t going to let anything get in her way now.

Tip 1: Give a reward every 30 days.
Tip 2: Keep your goals reasonable. The goal is to create consistency and make the process fun, not punishing.

2) Go to the Eiffel Tower (or anywhere in the world). - Think of an attraction you've always wanted to go to. Then check your distance from home online. Count every step/kilometer every day until you reach it...and reward yourself with great rewards!

3) Try new healthy foods every week. - One of the keys to a healthy diet is variety. Trying new foods is a lot of fun.

Pick one new thing to try every time you go to the grocery store. Dragon fruit, new medicine, or kimchi!

You can even keep track of it in your calendar and journal, so you can see all the new things you've tried over the months.

4) Take yourself on a monthly self-care date! - Book a massage, try a new treatment (bathtub, salt cave, etc.), go on a hike, try a new workout, or visit a store you love but haven't been to recently (I recommend: a local bookstore). !).

Doing something new and exciting every month makes that special day so much more exciting. The key is to make it a monthly habit 🙂

Tip: Block these days on your calendar and take the class.

5) Work with a coach! - It keeps your routine fresh, fun, and effective and helps you track your progress. (And we happen to know a great one... wink, wink!) Click here to book a free introductory call with one.

What's your favorite way to add some fun to your healthy routine? Click Reply to let us know. We are always looking for new ideas.

Have a healthy day

If you have ANY questions or need help reaching your health & fitness goals, don’t hesitate to reach out.

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.

GOOD HEALTH IS CLOSER THAN YOU THINK

Don't let PAIN, COST, NO plan or gym access hold you back

CUSTOMIZED PERFORMANCE & THERAPY-BASED TRAINING PROGRAMS
IN THE PALM OF YOUR HAND

Individualized plans based on your fitness goals
Available plans in 30, 60 and 90 Days
Instant access to your plan from anywhere
Step-by-Step Instructions and how-to videos of all exercises
Easy tracking of training, body measurement and nutrition stats
Real-Time Accountability & Support from your coach with in-app messaging
Reminders for workouts and check-ins
3rd Party Integration with many popular fitness apps and devices
...ALL this and more for less than the cost of a single Private Training Session

LEARN MORE

SCHEDULE CALL

Want some help becoming your healthiest, fittest, strongest version of you?

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

Online Fitness Coaching
Click Here

Nutrition & Lifestyle Coaching
Click Here

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.

Berry-Nut Oat Jar Recipe

How to stay on track when you don’t have time

A deliciously prepared breakfast is ready...a quick pre- or post-workout snack...or an overnight yogurt parfait recipe!?

Now this recipe covers all three things.

This berry nut oatmeal jar can be made just before serving or pre-whipped.

You can even keep one on your desk for quick meals on busy days.

Facts about instant oatmeal: It has almost the same nutrients as regular oatmeal, but it usually has added sugar, which is why it gets a bad rap.

Since we make our own mix in this recipe, we can avoid all the added sugar. Experiment with different nuts and berries!

Alternatively, instead of stirring the hot liquid, mix in 1/2 cup (115g) plain Greek yogurt and let stand for 1-2 hours (or overnight).

Instant oatmeal can be stored in a cool, dry place for 4-6 weeks.

Berry Nut Instant Oatmeal (1 Serving)

1/2 cup instant oatmeal (40g)
2 tablespoons freeze-dried strawberries or blueberries
1 tablespoon chopped nuts (walnuts, almonds, pecans, etc.)
1 tablespoon of chia seeds
¼ teaspoon cinnamon (optional)
1/2 to 1 teaspoon coconut sugar (or other dry sweeteners, if desired)
½ cup (120ml) boiling liquid (water or milk of your choice)

Add instant oats, freeze-dried berries, nuts, chia seeds, cinnamon, and sugar to a mason jar. If you do this in advance, make sure it is tightly sealed.

When it's time to eat, pour the boiling liquid over the oat mixture and stir to combine. Let rest for 3-4 minutes. It's time to eat!

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