GUMSABA BLOG
Reflections.
Well, we are already half way through our challenge.. For those of you who have not completed last weeks assignment, this is a great time! And for those of you who did, I am very proud of you for your honesty and amazingness. When we look at our behaviors, when we...
Mobilize!
Whether you workout or not, mobility matters! We have a library of free mobility for you to explore, so take advantage. From knee to shoulder health, you will benefit from just a few minutes a few times a week. Check out the Gumsaba mobility and stretching page HERE,...
The power of sleep.
So much of the time we feel a need to push past tiredness, but what is our body trying to tell us? From preventing sickness to brain and gut recovery, the power of sleep is well documented. So how can we get better and deeper sleep? Avoid pre bed and in bed screen...
A few of my favorite things…
Healthy and/or plant based foods can be expensive, but if you know where to go for your goods, you can cut a lot of cash off that bill! Take Trader Joes, I always head there first before going to Whole Foods for my produce and some basics. From BIG organic apples at...
Loving Life.
Good Morning! Thank you all for your amazing feedback on the challenge email I sent Friday. I am learning so much about you, and about myself. It really feels good to dive into these life changes. How wonderful it was to hear the things that you love most about...
Something is better than nothing.
The start of week 2 is a great time to assess the victories and challenges of week 1, to further refine our intentions. If something worked well, why do you think it did? If something went astray, what led it there? It turns out that habit forming is easy when, it's...
Peeling back the layers.
So this is week one. I am incredibly grateful for you taking this trip with me, for sharing your insights, your trials and your victories. Keep it coming. When I first began to open my eyes to the world on this new day, I laid in bed thinking about what I might write...
Changes that last.
Changing in the short term is doable, but how do we maintain changes that last? When January is over and we aren't being held accountable by the challenge, what will keep us moving in the right direction without the wind of accountability in our sails? Maintaining our...
Mindful Breathing
Someone recently asked me what I do when stressful times present. Well, there have been plenty of opportunities to deal with stress lately for all of us, so I thought I would share my technique for high stress situations. Mindful breathing. Not only does this...
Good Food!
Growing up we all heard "you are what you eat". In our house, we were always told to eat our veggies first, which I clearly took to another level. 🙂 I'd push the statement further and say we are what we eat, eats. From the food that farmed animals eat, to the soil...
Work it.
With all the changes we are making its easy to let workouts slip to the wayside, but the most important thing you can do right now is keep your body STRONG. I'm putting together a slew of quick workouts with only one piece of equipment for free. Here are links to the...
Foggy Sunday
I hope you are finding some grace today. This will be our first full week of living with more intention for 2021. We will get from it exactly what we put into it, so let's give it the most we can. Remember why you started this. Every day, every hour, every minute is...
What is the story?
Day two of the 2021 reset... The New Year of times past always brought a renewed sense of hope, but maybe that's just the story I told myself. This year feels a lot different. There is no denying the fact that we are all going through a lot. Personally, my Dad is in...
Day one of the 2021 Reset!
I've received some awesome communication about the challenge and thought I should post a few helpful things based on your intentions for the month. Here we go! Have a water bottle that tracks your water. Amazon has a bunch, here's one idea. Take to writing a journal...
2021 New Year RESET – Prep time!
First, I want to thank you for committing to take this journey. All too often, fear of failure prevents a first step, and the journey never begins. So let’s start by admitting that no one is perfect. There is not one road to our success. Greatness is achieved when we...
Montana Moments.
Enjoy this photo gallery from our recent road trip!
New Class Sign Up Policy
Hello Campers, To keep socially distanced at Boot Camp, we are asking that all members fill out our sign up page on Sundays at 8am or later. The link will go live at 9am, and its first come first serve. When the class is full, you will see "waitlist" on the sign up....
Get Happy Feet!
Since many of us are running, hiking and walking a lot more these days, Â I thought it would be a good time to share some tips on keeping our feet happy. After all, we only get TWO feet in this life, and we need to keep them both strong and supple to stay active into...
Join the Gumsaba Virtual Relay in Support of Know Your Rights Camp
Thank you to all who supported our first relay and helped us donate $1000 of healthy nutritious foods to Food Bank Contra Costa & Solano. Next weekend we are hosting another virtual relay and our proceeds will be going to Know Your Rights Camp. JUNE 14...
Quick Saturday Workout with James and Mila
To support our community during this difficult time, Gumsaba is providing these free quick workouts. To try a full live workout click here, and to have access to all full recorded workouts, become a member! Thank you for your support! Stay well! My #wintheday...
4 minute EMOM Friday with Coach Karen: Thrusters and Plank
Grab your dumb bells, warm up and get a quick workout in with Coach Karen today. To try a free ZOOMSAMA class on us, CLICK HERE! Three things I will do to #wintheday Run with Chad Take Marcus to the vet for a check on his shoulder Record percussion...
Bring it with BRI! Free Thursday workout and tutorial
Learn and grow your mind AND muscles with this tutorial and AMRAP with Coach Bri. Want to try a FREE ZOOMSABA class with Bri? CLICK HERE My #wintheday commitments: Bring food to Pat Finish 2 ACE chapters Do 30 pull ups.
Tuesday Quick Workout with Michael
Join Coach Michael for this quick workout of Burpees and Ball Slams. To try a free full live ZOOMSABA class CLICK HERE! My commitment to #wintheday Teach TRX class Review movement library Be more present
Mobility Monday – Hip and IT
Hello There! After all the running I have been doing I felt the need to do some myo work on my hips and IT today, so that is what's on the mobility menu. Do you have an area you would like me to focus on in one of these sessions? Speak up in the comments and I will...
Gumsaba Virtual Relay ROCKED. Thank You!
Thanks to everyone who participated in the first ever Gumsaba Virtual Relay, we raised $900 for Contra Costa Solano Food bank. I am honored to be a part of this community, and appreciate the effort and love that everyone put in to make this event such a heart warming...
Saturday Bodyweight AMRAP with Karen
Get your warm up and and jump on this AMRAP with Karen. Shoot for 3-4 rounds, and prioritize proper form. Try a workout with Karen or another AMAZING Gumsaba coach with a free ZOOMSABA class! Bodyweight AMRAP 5 minutes 20 Frog Jumps 20 Mountain Climbers 10 Press Up +...
Friyay Chipper with Coach James
Its FRIYAY and that means its time to get your sweat on with James! Grab your Kettle Bell and dumb bells and join in for this quick workout chipper 21/15/9 Kettle Bell Swings and Thrusters. No Weights? Do Squats and Push Ups! Want to try a free ZOOMSABA class? Click...
Thursday TRX with BREEZY!
Nail Down you TRX form with Coach Bri today! Try 3 rounds with her, then one on your own. If you want to try a FREE Zoomsaba class with Bri or any of our amazing coaches click HERE for a link! TRX - Repeat 3-4X 10e TRX Abducted Lunge 10 TRX Chest Fly 10 Alternating...
Humpday HIIT with Treigh
Today Coach Treigh will tackle a quickTABATA style HIIT with you. As usual, make sure you are plenty warm and ready for this intense workout. If you don't have a spot for pull ups, see the (modifications) below. Pull Ups (modify with a glute bridge hip extension +...
Chip away Tuesday with Coach Michael
Todays workout is a Chipper 10/8/6/4/2 of Wall Balls and Box Jumps. If you don't have equipment, you can pick two body weight exercises from the list below and chip those instead! Squats Lunges Burpees Push Ups V ups Get ups Supermans If you want to try the ZOOMSABA...