GUMSABA BLOG
Roasted Summer Squash + Quinoa Salad
Enjoy the bounty of summer with this tasty, easy Squash + Quinoa Salad. It has the right blend of ingredients to make for a filling main dish and it’s great for a side, too. Don’t forget to garnish with fresh herbs and Kite Hill Cheese. It’ll take your salad to the...
Technically Speaking!
Technical Tuesday has a new twist this week..REVIEW! Please take a moment to review the T.T.'s of the past. Then please let me know what technique you'd like to see highlighted in August by commenting in the comment area. Next week you have Pull ups to look forward...
Motivation Monday + HIIT DiY!
The first step in conquering any obstacle is believing you can do it. When things seem big and you are afraid to fail, just remember that any feat worth accomplishing will bring about great emotions. Step up to the challenge by believing you can achieve it! The next...
Wide-Legged Forward Fold Pose
On this Sunday Stretch soften, soothe and enliven with this gentle inversion, Wide-Legged Forward Fold Pose. Wide-Legged Forward Fold Pose or Prasarita Padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-ana) Begin in Triangle Pose. From Triangle Pose, spin your toes to...
Chocolate Chip Cookies (grain free)
We don’t bake or indulge in sweet treats often, but when we do they’re made from the good stuff – almonds, virgin coconut oil, coconut sugar, real chocolate and free of overly processed hydrogenated oils, refined flours, or HFCS (high fructose corn syrup). Not...
Happy Birthday, Coach Michelle!
Today happens to be a very special day, it’s Coach Michelle’s Birthday! So, I’m taking this opportunity to sing her praises and share some fun facts about this lightening rod of a woman. She's basically a rockstar. She can rock a feathered hairdo like nobody's...
I am, therefore, I AM!
We all get caught up in the past and tangle with thoughts of the future. When things are coming at you from every direction, remember all you have to be is who you are, right here, right now. You are, therefore you ARE. Breathe the fresh air. Taste the food. Smell the...
BBQ Jackfruit Tacos
When you love the smoky-sweet flavors of BBQ and you’re in the mood for tacos, what do you do? You make BBQ tacos of course! These Jackfruit Tacos are cholesterol free, refined oil free and oh so delicious. The classic BBQ flavors of the Jackfruit mixed with the...
Technical Tuesday – Superheros!
Whatever you want to call them, superhero, superwoman or superman, this exercise is phenomenal for strengthening the muscles that promote great posture and for opening up the front of the body. Most of us spend our day day closed up in a seated position; countering...
You LOVE IT! DIY
When we want something badly, like optimal health, sometimes we have to do things that we don't love to walk our path. Take Burpees, for example. Some people really dislike burpees. For whatever reason - be it their pounding heart, their exhausted muscles - all of...
Boat Pose
Like so many other asanas (poses) in yoga, the benefits of Boat Pose transcend your body and permeate your mind and spirit. Each time you practice Paripurna Navasana, you will feel gleeful delight, excitement and a deep sense of empowerment. Boat Pose or Paripurna...
Strawberry Lemonade Smoothie
Take a trip down memory lane, to your lemonade stand days, with this bright, refreshing Strawberry Lemonade Smoothie. Only this time, you’re getting a whole lot more than sugar and water. Our vibrant, flavorful smoothie is packed with sweetness (from fruit), vitamin...
Eat the Rainbow
“Stop eating so many fruits and veggies!” said no one. Ever. We all know how healthful fruits and veggies are. That part is a given. But, for some of us there may be a gap between knowing and acting. It’s one thing to know we should eat more veggies and fruits. ...
Are you flexible?
No, I'm not asking if you can touch your toes or wrap your leg around your head. I'm talking about your mind, your mentality. As we go through life we form patterns that become habits. Good or bad, these narrow our field of view, binding us to a certain path,...
My Big Fat Green Salad
Salad is one of my “island” foods. You know, the kind of food I’d want if I were stranded on a deserted island. It’d be a pretty sweet island if I had this many ingredients…Suffice it to say, I eat salad every day and sometimes twice a day. It never gets boring,...
Technical Tuesday – Skaters
If you Gumsaba, then you know skaters! Skaters are awesome because they simultaneously challenge mobility and stability as well as cardiovascular endurance. Sometimes they are confused with spring jacks, which are focused more on mobility and strength. Lets clarify...
Motivation Monday + Stretchy DIY!
Paving Your Path! Many of us think that the sweatier and/or more sore we get from a workout, the more effective the workout is. While the human body must endure some damage to create strength and endurance adaptations, it also needs slow state, steady work to...
Dolphin Pose
There are certain poses or movements that tend to bring out the worst or the best in us, depending on our headspace. For me, that’s Dolphin Pose. I have sort of a love, hate relationship with it and I find that it’s all in my mind. If I go into Dolphin Pose, calm...
Berry Peach Cobbler Smoothie Bowl
It’s that time of year when peaches and berries are at their prime, so we’re taking full advantage and getting all our antioxidants in while we can. Hence, our smoothie bowl rendition of a berry peach cobbler. It’s cool like a smoothie bowl and sweet like...
Turn Up the Beet Falafel
Happy Falafel Friday, everybody! I'm not sure if that's a thing, but it is now. Turn Up the Beet Falafel - it's a backyard BBQ favorite, a lunchtime go-to and a heart-healthy option thanks to its abundance of plant nitrates. Our bodies can turn these nitrates, which...
Pre-Gaming for Spartan!
The Gumsaba Spartan Team is in the final prep stages for the Spartan Race this Saturday...Michael, Matt, Kyle and I will embark on the Super Course in Patterson, CA at 10:15am. This is the second race in our Spartan Trifecta pursuit! Because this battle will be fought...
Cream of Kale Zucchini Soup
Soup in the summer? When it’s light, creamy and perfectly satisfying, why not? Packed with nutrients and a surprisingly rich, bright flavor this Cream of Kale Zucchini soup is the complete package. CREAM OF KALE ZUCCHINI SOUP Vegan, dairy free, gluten free, refined...
Technical Tuesday – Stiff Leg Deadlift
The stiff leg deadlift is a great example of eccentric training and the functional benefits of this exercise make it one of the most important movements we perform in class. When we teach our bodies how to properly load a bent position, we promote back health and...
Navigating Change + DIY
Without change, life could not exist. Resisting change is like ignoring an inevitable storm on the horizon. Instead, why not try to go with the storm? Yes, that thought can be scary, but the storm is coming right at us anyway! So why not take this opportunity to try...
Prayer Twist Pose
Prayer Twist is a vigorous, dynamic pose. It harnesses your inner strength and cultivates a deep sense of awareness. Meet this pose with compassion and patience. Dig deep and remember to breathe. Prayer Twist Pose or Parivrtta Utkatasana (par-ee-vrit-tah...
Zoodles Fiesta Style
When life gives you zucchini squash, make zoodles. We are riding this zoodle train, because they’re fresh and easy to prepare. And, since they’re fairly neutral in flavor, zoodles have a nice way of complementing an array of ingredients and spices. These Fiesta Style...
Cold Brew Coffee
You don’t have to hit up a coffee shop to get your iced coffee fix. Cold brew coffee is smooth and less acidic than your typical iced coffee, which is usually brewed hot, then chilled. Cold brew coffee is also simple to make, if you have a few gadgets on hand and...
Regeneration Techniques
When we workout, we put our bodies under progressive stressors both mental and physical. It's important to consider both of these when we explore recovery and regeneration. On the physical side we have, rolling, stretching, hydration, proper nutrition and rest...but...
Summertime Zoodle Pasta
Zoodles (aka zucchini noodles) are spaghetti's greener cousin. They resemble pasta in looks, but they bring a different flavor to the mix and they offer more bang for your buck when it comes to nutrient-density. On the 4th, we celebrated Independence Day with great...
Enjoy Your Freedom + DIY
Wishing you a peaceful, healthy and joyful celebration of Freedom today and every day. Happy Fourth to all! 🙂 Coach Michelle HIIT Freedom Equipment: Timer + Jumprope Part 1: Warm Up – 10 each Alternating Shin Grabs...