The body is amazing! Science is just cracking the door open on the connection of the mind body and spirit, and there are some really exciting studies out there proving that much of our health depends on all three areas. A study out of Denmark assessed  600 people with coronary artery disease. They found that those with a positive attitude were likely to live longer and have a better quality of life. They also were more likely to participate in exercise, whereas the people with the negative attitude were far less likely. There is no question to me, everyone has a better attitude when they incorporate a physical exercise program in daily. Its exciting that heart health outcomes are affected by this too. This makes is SO important for all of us to develop an exercise habit early in life.

I was talking to the Moraga Camp on Monday about the book Spark. Its based on a zero period exercise program that was put into place in a school back east where children were struggling with learning. Its a testament to the fact that our bodies need movement to start the mental engine running. Though it took an adjustment for these kids, many of them have done a total 180º just because of this one hour of daily exercise at the beginning of their school day.

Think what a positive world we would have if everyone exercised! No, it wouldn’t be perfect, but man, would it be a lot better. If you have a friend or family member that needs encouragement, send them our way for a free week, or refer them to our free community running club. If we can not help them get started, we will give them the tools to move in the right direction.

In honor of this great new finding linking heart health, a positive outlook and exercise, heres an extra DIY for you this week! If you don’t know the movements post questions in the comments. This is the same work out you love at class on Wednesday!

HITT Positive!!!

Part 1: Warm up well!

Part 2: Tabata starter 8 rounds 20/10

Wall Sit vs Jumprope

Part 3: 50/10 Interval – 20 set with Jumprope and Med balls

50/10 –  1 Round

Squat with weights

Hi Plank Knee Tucks – 2 cross, 2 same side

1 V Up + 2 Single Leg V ups



4 jump lunges + 4 commando push ups

10 Renegade Rows + 10 Reverse Crunches

5 Chopper R + 5 chopper L (use 1 weight)

Jumping Jacks

5 Step Back Lunge Press R + 5L 

Stiff Leg Deadlifts 

5 shoulder tap pushups  – 5 Jump Squat

10 hi plank cross Toe Taps + 10 Hi Knees


Inchworm push ups

10 pulsing squats + 10 Mountain Runners

Crab Dance

4 Side Shuffles + 2 Star Jump 

10 Hi Knees + 5 Burpees 

Rest 1 Min 

400 M Jog

Part 4:  Tabata Finisher

Low plank vs Bicycles

Part 6: Mobility and stretching CALVES!



Some members of the Gumsaba running club getting a night run in! 

Gumsaba Fitness Class schedule Friday 1/16/15

5:30AM Womens only Sunrise class – Coach Michelle – Uplifting Circuit

5:30AM Sunrise Danville Mens only class – Coach Joel – Uplifting Circuit

6AM Sunup Moraga Womens only Class – Coach Briana – Stronger Together

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Stronger Together

9AM Sunshine Walnut Creek Womens only class – Coach Michelle – Uplifting Circuit

11:00AM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) Uplifting Circuit

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) Uplifting Circuit

4PM Teen Athletic Conditioning – Coach Joel – Med Ball Madness

Gumsaba Outdoor Fitness Class schedule Saturday 1/17/14

8:30AM Sunshine Walnut Creek Co-Ed class – Coach Briana – HIIT Max Out