GUMSABA BLOG

Grab and Go-To’s

Grab and Go-To’s

People often ask me what I do in a pinch for food. I really try and eat whole, but when time wont allow, here are a few of my favorites grab and go foods and drinks: Barbells Plant Based Hazelnut Nougat - 15G protein 220 Cals Trader Joes Home mix: 1/4 cup raisins, 2T...

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Do the Hustle

Do the Hustle

Though being uncomfortable can really suck, I think it's the part of life that holds the most value. The area outside of our comfort zone is the foundation upon which we build grit and resilience. Warmth did not inspire us to make fire; often it is the worst situation...

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Protein Pancakes

Protein Pancakes

I made these this morning and adapted them to protein pancakes from a recipe by The Plant Based Diet Revolution. They are gluten free, vegan, have 19g of protein, 11g of fiber and lots of vitamins and minerals. Plant Based Protein Pancakes 1 1/4 Organic Cups Soy Milk...

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Let that sh!t go.

Let that sh!t go.

Today is a great day to be free of all the crap that's holding you back.  For some of us, it's that nightly glass of wine, or two, because hey, it's healthy to drink red wine, right? 😉 From an Outside magazine editors experience on the Appalachian Trail with...

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2023…And so it begins.

2023…And so it begins.

In reflecting on 2022, I feel very fortunate to have such dedicated people in the Gumsaba Community. From the school, to the park, to the gym and in the workplace, our clients and coaches shared thousands of hours improving their wellbeing and inspiring each other....

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Free your fascia!

Free your fascia!

Fascia is an amazing structure that, if cared for, can help your body move with more ease and less suffering! It will cost you in time and some pain, but trust me, its SO worth the sacrifice! A half hour of your time spent on Self Myofasical release per week will...

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That’s a wrap.

That’s a wrap.

None of us know what tomorrow brings. It's easy to put things off and assume the future will always be there, until it isn’t. I don't know about you, but I don't want to wait until a fictional future to become who I REALLY know I am. I don’t want to make any more...

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Your Inside Voice…

Your Inside Voice…

I once had a client tell me that every day before she goes to her sunrise workout, she would stare into the mirror and hate on herself. It was so heartbreaking to hear. Not only is this person one of the most genuine and generous people you could ever meet, she is...

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Lighten Up!

Lighten Up!

When something weighs us down, it makes every day a hard lift. Whether it's our self talk, nutrition habits, relationships, or something else, stop with this nonsense. Over the years I’ve helped people change behaviors that no longer serve them. I share these notes...

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Is it worth it?

Is it worth it?

Physical fitness is just one part of our whole health journey, and I'm just going to say it: it is the EASY PART.  Sure, workouts may be difficult, but all we have to do is show up and do the work. The hard part? That would be navigating all of the information in our...

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Right here, right now.

Right here, right now.

As we step into a new week, a new month and a new day, we have the opportunity to start fresh. No matter what it is that you want to accomplish this month, you can do it! Whether it's keeping some or all of the new habits you developed in January, picking up a baton...

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Sunday Morning Pancakes

Sunday Morning Pancakes

There is truly nothing like a hot short stack on a Sunday mornin'! And who knew that basil and pancakes were a match made in heaven?! Enjoy this recipe Chad whipped up this morning, slightly adapted from Tasty. Fluffy Pancakes Basil Berry Pancakes 2-4 servings...

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Friday progress check!

Friday progress check!

Hello! It is the last Friday check in of our January 2021 intentional living challenge. Whether you have been breezing through or have come up against some obstacles, you can all say that you learned a little about yourself. Learning has incredible value. The...

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Every day healthy.

Every day healthy.

Every day habits make our break us. Getting into a positive rhythm is the easy part, but maintaining it can be very difficult. A shift in your morning routine, a break in the day, a different plan... one little thing can help us to make our healthy behaviors last....

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Everybody poops. 💩

Everybody poops. 💩

I'm no expert, but one thing I know for sure is that everybody poops! We don't talk about it much, but it can tell you a lot about your body. Hydration, diet, exercise and lifestyle all play a role in our regularity. Here are some tools to help you navigate this...

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No excuses.

No excuses.

With the wind in your face, it's blowing you back, no excuses. In those darkest of times times when you feel so attacked, no excuses. When life deals a hand that gives nothing back, no excuses. In the first morning light, when you'd rather not rise, no excuses. When...

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