It is our responsibility to clear the junk out of our minds and make way for better thoughts, better ideas and a better life. Junk thoughts happen, and clearing them out is a daily choir. Every negative thought or emotion that crosses our minds needs to be cleared immediately (and repeatedly if necessary!). Those crappy, self deprecating thoughts have no place in the garden of our beautiful mind.

If you are suffering for something, it better damn well be worth your emotion and your mind space! It better be something you are truly passionate about, otherwise let ship sail. If something is really really important, then do everything within your power to cultivate its growth and open up space for it in your life.

Happy Monday! 🙂 Coach M

cart

I love cartwheels. They always bring me back up!

Your Open Space DIY!

Part 1: Warm up with dynamics for 10 minutes

Part 2: Tabata Reps 9 rounds –  20/10 3 of each exercise alternating

Backwards walking Lunge vs Hi Plank Knee Tucks vs Jumprope

Part 3: Sets!

Set 1: Perform 3 Rounds

6 Renegade Rows

12 Walking Lunges with Curl

24 Hi Knees

Set 2: Perform 3 Rounds

6 Commando Push Ups

12 Front Squats

24 Jumping Jacks

Set 3: Perform 3 Rounds

6 Burpees

12 Thrusters

24 Skaters

Set 4: Perform 3 Rounds

6 Diamond Push Ups (modify with Triceps Press)

12 GB FLYS

24 Mountain Climbers

Run 400M

Part 4: Ab Tabatas

Set 1: Perform 4 Rounds 20/10

Long arm Crunch

Reverse Crunch


Set 2: Perform 2 Rounds

Right Side Low Plank Crunch

Left Side Low Plank Crunch

Jack Knife R

Jack Knife L

Cool Down Jog 400M

Part 5: Stretching and Mobilize – visit our youtube page for guidance!

 

Gumsaba Outdoor Fitness Class schedule Tuesday 1/12/16

5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX Partner UP

5:30AM Sunrise Danville Mens class – Coach Joel – TRX Partner UP

6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Partner UP

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Partner UP

11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)

12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)