I know its crazy, right?! How do you feel about the accomplishments that you have made in 2014? There is still plenty of time to make some great strides toward your goals THIS YEAR. Why wait until the new year to make changes? Get on that train NOW and head into the holidays with new ideas of greatness.
Coach Michelle is now offering healthy living consultations on Tuesdays and Thursday afternoons at her Danville office. These consultations are a way to help you understand what it takes to achieve your goals, whether they be lifestyle changes, weight loss or a sport specific .
In your one hour consultation with Coach Michelle you will get body fat analysis, measurements, goal setting and the option to try our healthy meals plan (added fee). Pair up with a fellow camper and get a 25% discount per person! The fee is $150 and includes the initial consultation, a follow up email, ongoing email support toward your goals for 6 weeks and a follow up meeting to asses and celebrate your progress. To set up your one on one or 2 on one consultation email coach@gumsaba.com and simply say CONSULT in the email heading. Here’s to living a healthy, happy and totally awesome life!
Your work HARD at camp to get great results. If there is something more you desire then set up a consult today!
DIY WOROUT!
Warm Up well for at least 5 minutes with dynamic movement.
Part 1: Push Pull Full Body
Set 1:
5 Man Maker Push Ups
10 Weighted Walking Lunge Single Curl & Press
15 GB Fly
20 Hi Knees
3 rounds
Jog 200 M
Set 2:
5 Burpees
10 Squat Combo Row to Tri Kickback
15 GB Pull Over
20 Mountain Climbers
3 rounds
Jog 200M
Set 3: 5 Get Ups
10 Stiff Leg DL
15 Bent Flys
20 Skaters
3 ROUNDS
Jog 200M
Part 2: Core Endurance Count
Recliner R (5 count down, hold on 2 for 3 breaths and 1 for 2 breaths)
Recliner L (5 count down, hold on 2 for 3 breaths and 1 for 2 breaths)
Low Plank 20 seconds
Repeat
Finish with static stretching – full body
Gumsaba Fitness Class schedule Wednesday 10/15/14
5:30AM Womens only Sunrise class – Coach Karen – Core Force!
6AM Sunup Moraga Womens only Class – Coach Briana – Core Force!
8:15AM Sunrise Moraga Womens only Class – Coach Briana – Core Force!
9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Core Force!
11:30PM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) TRX Bosu Interval
12:30PM Cytosport Boot camp Benicia – Coach Michelle (private class) T
RX Bosu Interval
Gumsaba Fitness Class schedule Thursday 10/16/14
5:30AM Sunrise Danville Womens only class – Coach Briana – Personal Best.
5:30AM Sunrise Danville Mens only class – Coach Joel – Personal Best.
6AM Sunup Lafayette Co-Ed class – Coach Jentry – Personal Best.
9AM Sunshine Walnut Creek Womens only class – Coach Briana – Personal Best.
4PM Cytosport Yoga Benicia – Coach Michelle D. (private class)