Squat Form

Squat Form

Go: Fitness’s coach Mike teaches us how use correct squat form. He explains the correct form, and shows an example. He also explains what not to do when squatting.

Finally coach Mike shows two different ways you can get the range of motion if you are having trouble reaching the correct depth.

You can watch more of our videos in our video gallery.

Treat Seasonal Affective Disorder

Treat Seasonal Affective Disorder

Treat Seasonal Affective Disorder

We have reached that time of year when the wind has a bitter chill, the leaves are dropping, and everyone is getting ready for the holidays. Everyone is bustling around and there are exciting events to look forward too – unless you have Seasonal Affective Disorder (S.A.D.). If you have ever experienced S.A.D. then you know this time of year can cause a lot of issues. This disorder can cause you to feel like you want to hide until the weather warms up.


Everyone has been sad at one point in his or her lives. Seasonal Affective Disorder happens yearly when the weather turns cold. The symptoms will begin to show mid to late fall; yet during the summer you feel normal.

Since this type of depression is fleeting, you might start to think it never happened. It is a very real and serious condition that can cause problems in your life.

It has not been determined what causes S.A.D., but we do know that the lack of sunlight during these seasons is involved.

  • Melatonin: a hormone that affects your sleep and mood. Melatonin levels can change with the season and may contribute to your depression.
  • Serotonin: this chemical is directly affected by the amount of sunlight you get. With less sunlight, you will have less feelings of happiness, which can also lead to depression.
  • Internal clock: some scientists believe that this is disrupted when you get less sunlight, which can cause S.A.D..

When S.A.D. takes effect you will feel depressed. You may feel tired all of the time, and it may be extremely difficult to get out of bed. You may sleep more often then you normally do.

It can be hard to keep your concentration, which may cause problems at work and home. When you don’t have the energy to do daily activities, which can cause anger, which again can lead to S.A.D.. This can also cause weight gain. With food cravings, typically someone suffering from this condition can gain from 9 to 30 pounds a year.

Your personal and social life will be affected. You may not get the same enjoyment from activities that usually interest you. With less social interaction, it can further the feelings of sadness.


If any of this sounds familiar, you may have Seasonal Affective Disorder. There is good news though! There are many ways to treat this condition. Below are listed several different ways you can try and see what works best for you.

  • Light therapy: most people who suffer from S.A.D. find this method helpful, in fact 85% do. All you need to do is sit under a therapy light. The light will help balance your body’s chemicals so you feel less depressed. It is best to use a light between 2,500 and 10,000 lux.
  • Vitamin D3: have you heard of “The Sunshine Vitamin”? Vitamin D3 is known as this because when you are exposed to light your body produces it. Your body can produce 10,000 – 50,000 IUs of Vitamin D3 in just about half an hour. Vitamin D3 is helpful to your heart, cellular replication, immune system, mood & mental health, muscles, blood sugar levels, and more!

    Exercise: exercise creates endorphins that make you feel good. Just 30 minutes of exercise can release these endorphins.
  • Dawn Simulators: morning light comes much more quickly in winter months, and has been linked to S.A.D.. Many S.A.D. suffers have had success with dawn simulators. Similar to an alarm clock, these devices can be programmed to slowly increase the light in your room when you awake.

Many people have this disorder – you are not alone. Try any of these treatments, and definitely exercise! Spring will be here before you know it.

You can download a copy of this aritcle, How To Treat Seasonal Affective Disorder here.

You can find out more about GO: Fitness and why we love to help our members here!

Modifying The Burpee

Coach Coach Tips on Modifying The Burpee

Coach James explains burpee regressions so that everyone can enjoy this exercise. You can see how to modify this exercise with using a block, bench, and walking back for lower impact on your knees and shoulders. Find the right burpee for you!

If you want more tips, try out our gym for free!

Coach Tip On Reclining Pull Ins

Coach Savanna is sharing a simple move you can do on the body weight jungle gym, reclining pull ins. Make sure you have your chest up and your back flat, pull out and around. You can make this harder by walking your feet forward or easier by walking your feet back.

You can check out more of our videos here.

Remap Your Cravings

Remap Your Cravings

Whenever there are desserts, like doughnuts or cookies, available at work, you know how hard it is to not have some of it. Not only do you have to avoid it once, but also it’s usually there all day! They might be all the way in the kitchen, but it’s hard to stop thinking about them.

That small dessert is so hard to resist, but why? The answer to this has to do with your habit and your mindset.


The reason you can’t stop thinking about that dessert has to do with being hard wired to want it. Dr. David Kessler MD explains how this works in his book, The End of Overeating.
Your brain releases opioids into your blood stream when you ingest tasty foods, especially ones with lots of sugar, fat, or salt. The brain chemical, opioids, will cause feelings of happiness. Opioids can also relieve pain and stress. This chemical reaction is similar to what morphine or heroin cause. It can create such an intense desire that you are unable to stop eating what is causing it.

This describes the reason we keep eating, but what exactly make us reach for that first dessert? If we could just refrain from reaching for it at all.

Dopamine is the answer to this question. Dopamine is a chemical that makes you search for that dessert because it wants the opioid release. The memory of the good taste and feeling cause the dopamine to look for that dessert again, and again. It is dopamines main focus.

This can quickly form a habit, and become extremely hard to break. The way your brain is wired causes you to repeat the action that caused those feelings. Unfortunately you don’t even need to have that dessert in reach for this cycle to start working. Think about it, have you ever made a run to the store because of a craving?


Our Country has high obesity rates. Tasty foods are easily available every hour of the day. This habit we have quickly formed, without even realizing it, is deeply seeded in our brains. Everyday we are presented with options of the unhealthiest of foods, and everyday our brains keep driving us to eat it.


There is good news however! This minute you can start to change this. You can change the wiring and power these cravings have over you. With new habits formed, you can easily avoid those desserts.

The key to forming new habits is mindset. Start this process by remembering when you eat that dessert; it only gives you a few minutes of enjoyment. Now what is something that you want more than that dessert? Do you want to fit into those jeans way back in your closet again? Is there a medication you don’t want to be on any longer? Do you want to feel better?

Once you have decided what it is that you want more, follow these steps next time you have a craving.


This step is the hardest, but there is no other way around it. You must not eat those foods. This is not going to be easy in the beginning, but it will become easier over time. This will be hard the next time you are in a group environment and everyone else is having pizza, or cake, or whatever it is you are not. Your dopamine will be working overtime, trying to get you to join in. This is when you need to remember what it is that you want more. Do you want that dessert, or do you want to fit into those jeans again? This will all be will power.


When you succeed by not eating that dessert or pizza, you will have done more for yourself than just stopping. Dr. Kessler calls this, ‘cooling’ the stimulus, in his book. You will have started the process of breaking the habit. When this happens again, it will become easier and easier.


Each time you are victorious, you are making a new circuitry pathway. Those new pathways will become stronger then the old pathways each time you stop. When you reach those goals, remember to keep setting new ones and keep remapping your brain the way you want it!

Choose your habits, and remember its mindset!

You can download a copy of this article, Remap Your Cravings, here.