Thanksgiving is a celebration of our gratitude for this amazing life. Whatever you are grateful for today, share it with others. Yesterday I took an amazing yoga class from Yogi Scott Nanamura at Mountain Yoga here in South Lake Tahoe. He made a few powerful statements that I wanted to share and give thoughts on…

“Hold the line.” When you find peace, hold it in your heart. Take it from your practice, whether it be your run, yoga, workout, meditation, and share it with others. Smile at a stranger, give someone you don’t know a compliment. Call that relative you have been meaning to. The more we give in moments when we feel grateful and whole, the greater our positive effect on each other.

“The next time you see a relative that you don’t really get along with, act as though it is the last time you will ever see them, because someday it will be.” When we realize what we can control, like a grinchy relative, we can let go of what we can’t. The first part of letting go is realizing that you can! You don’t have to argue or hold on to anger! There is enough distress in the world. If anger or frustration arises, give the person a genuine compliment and show interest in their person. Many times angry people just need some love, attention and a little compassion. The last thing you want to do is have a bad attitude about someone in your life. Life is too short!

“Explore patience”. We never know what someone has been through. Yesterday at the dog park I met a gal who lost her father last Thanksgiving. He was a healthy 61 year old man, walking his dog when he was hit by a drunk driver. 🙁 Imagine that everyone has something heavy they are going through, because many times they do. Give each other space to grow. Explore patience in your heart. Let compassion take the place of any emptiness or fussiness that lies within.

I had this thought on my run today… Just because I can not see it, doesn’t mean it’s not there. Every perspective is  unique. See life from as many perspectives as possible. Imagine what it would be like to be a bird, a fish, a turkey, an ant, or even your grinchy relative! Not only will it broaden your perspective, but it will give you a greater appreciation for your existence.

Lastly I would like to let each of you know how dear you are to me,  and how deeply I appreciate the positive effect you have had on my life. Without you I would never be the person I am, and though I am a work in progress, I am very happy with the direction my life is going. You all have an incredible influence on my character and your commitment to health and each other is amazing to witness and incredibly inspiring. Enjoy your day. Indulge in gratitude. Much Love and Respect, <3  Coach M

If you want a cute laugh…Click.


If Skeletor can do it…So can we! 🙂 


Gumsaba Fitness Class schedule Friday 11/28/14

6:30AM Combined Sunrise class – Coach Jentry SRVHS – Bodyweight Old Skook Track

6AM Sunup Moraga Womens only Class – Coach Briana – Cardio Supersets

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Cardio Supersets

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Bodyweight Old Skook Track


DIY: Strengthful Thankful Cardio!

Warm up with dynamic movement and mobility training.

Part 1: Iso intervals: 20 seconds work/5 seconds to switch. 

Hi Plank

Down Dog

Runners Lunge with twist R

Runners Lunge with twist L

2 rounds

Part 2: Decreasing Strength vs Cardio Supersets – R1:16 reps/ R2:12 reps/ R3:10 reps

Set 1: 3 rounds decreasing 16/12/10

Sumo Hi Pull



Set 2: 3 rounds decreasing 16/12/10


Mountain Climber Pairs


Set 3: 3 rounds decreasing 16/12/10

Walking lunge with Weights

Jumping Jacks


Part 3: Run 2 miles at any pace you like. 


Part 4: Ab Bonus set: 20 reps each – 2 rounds

Reverse Crunch

Glute Bridge Hip Extension

Ab Burner

Gecko Low Plank