GUMSABA BLOG
Grow Food Friday
One of the most gratifying things in life is eating something that you grow yourself. Food grown at home is more nutritious and delicious! You have control over what soil you grow in, and what chemicals are (or are not) used on your food. Growing food without...
We will never forget DIY
I'd slept in after a late night of Kung Fu training and woke up to a call from my mom. It was the morning of 9/11/01. We didn't own a television, so I went straight to my Dad's office, to see the horror that had been playing out. That afternoon I taught a kids Kung...
Foodie Friday – Got Cravings?
Sweet or Salty? Usually it's one or the other, but all of it happens in the same part of the brain. If you are someone who gets cravings, then you are someone who is human. We all get them. Many of us continually give in, and some of us have figured out how to...
Workout Wednesday DIY!
Gumsaba DIY Boot Camp Equipment: Dumb Bells, Mat, Band, Jumprope Part 1: Warm up with 5 minutes of rhythmic cardio Part 2: Band On Thighs 1X 10 Squats 10 GBHE 10e Clamshell 10e Fire Hydrant 5 Inchworm Push Ups Move band to ankles - 10e side step 10e Hip Extensions...
Motivation Mondi!
Chad and I have pumped up our training for the Tahoe Spartan Beast, and it's getting REAL! We have about 6 weeks left. It is interesting, this whole training thing. Though I always trained with purpose, it feels a little different this time. About mile 6 today I found...
Upcoming Events
Put a fine shammy on Summer 2019 with a sprinkling of Gumsaba events! Gumsaba Run Club Meet Up with Coach Karen Meet at the Olympic Blvd Staging Area August 18, 8:30-9:30 <3 miles, walk, jog or run Adults only. Non Gumsaba members: lease sign a waver Cost: Free...
Get Up and Out!
Join me, Coach Michelle for a fabulous, sweaty, adventurous hike in our own back yard, Las Trampas! This full loop is the same one we did for Tough Mudder Training, so many of you have enjoyed it before! Please either RSVP on our Facebook Event Post or below in the...
Motivation Monday – The power of positive
You know that person...someone who is just a joy to be around, who always looks on the bright side and takes your state of mind up just being in their presence. Chances are that didn't come easily. Chances are that person has worked to see the bright side through a...
Running Club This Sunday!
Rolling hills, stunning views and a great sweat are all a part of the experience at the Lafayette Reservoir! Coach Karen and the Gumsaba Running Club are meeting up on Sunday 7/21 for a lap. We welcome all fitness levels to this FREE event. Gumsaba Run Club Meet Up...
Motivation Monday – Meal Replacement Smoothie
Looking for a tasty and nutritious way to start the day that doesn't put a huge dent in your overall caloric intake? Who isn't!? I love a smoothie in the morning for this exact reason, especially during the warm month of summer. This meal replacement smoothie comes in...
Vacation DIY: Bodyweight Countdown
Countdowns or Chipper workouts are a safe and effective way to test your muscular endurance and focus. This workout is perfect for those of you on vacation is that you don't need equipment! If you complete this workout, comment below! Gumsaba Outdoor Boot Camp -...
Motivation Monday
Surprise! IT'S MONDAY! I just had an incredibly rejuvenating vacation in Tahoe and I'm so excited to get back after it. My clients, my routine. my amazing BED! While on vacation I spent most of the time in nature, which always helps the mind connect back to what...
Modified Boot Camp Schedule this week!
Hello Everyone! Boot Camp will be on a modified schedule this week in honor of Independence Day. All classes on Thursday July 4 or Friday July 5 are cancelled. Coach Treigh will be running class at 830am on 7/6 at Rudgear Park. Enjoy your 4th of July! 🙂 Coach...
Workout Wednesday DIY Track Star!
The theme for this months workouts has been cardio endurance. This time of year the sun is out early, so get to a local high school track before the sun comes up and knock this baby OUT! Reminder, Gumsaba Boot Camps will be closed in observation of Independence Day on...
Beat the Heat – Indoor DIY!
As much as we love to workout outdoors, that can be dangerous when the heat index is too high and/or during spare the air days. On days like this, get your workout in indoors, and make time to go outdoors early in the day. Pollutants tend to be worst on hot...
Foodie Friday – Vegadilla
This wholesome meal is tasty, nutritious, satiating and easy to make. It requires having a few staples handy, like spices, nutritional yeast and coconut amino acids. Whenever possible, use fresh organic ingredients. This recipe serves 2, has 550 Calories per serving,...
Motivation Monday – HYDRATE YO’SELF!
Water is critical, but electrolytes are an important part of a balanced nutrient intake, and are even more important when your body is in training! Electrolytes regulate our nerve and muscle function, our body's hydration, blood pH, blood pressure, and the rebuilding...
Foodie Friday – NICE CREAM!
It's fixing to be a HOT summer and what better way to beat the heat than with delicious, home made, easy peasy NICE CREAM! You need just a few ingredients and a high speed blender, and a rubber (child cheater) spatula. Chopped Frozen Banana - 2 cups 2T Cacao Powder To...
DIY Wednesday – Chip N Run!
Get ready to kill some cardio with this DIY chipper! If you don't have a track or a treadmill, you can skip the runs, add jumprope, and run a mile when you are all finished! Fun times. Speaking of CARDIO...join us for a free track workout next weekend! Gumsaba TRACK...
Motivation Monday – Rolling for Recovery
Self myo-fascial recovery is time well spent. Whether you want to warm your muscles up or treat a specific area, it has been shown to help keep your muscles healthy and take pressure off nearby joints. All you need is a lacrosse ball, yoga block and a foam roller for...
Workout Wednesday: DIY HIIT!
High Intensity Interval Training (HIIT) is a great way to boost your metabolism and build muscle. This HIIT DIY will work multiple planes of motion, and multiple muscle groups. All you need is a mat an jumprope. Have a BLAST! 🙂 Coach M Gumsaba DIY Boot Camp - HIIT...
Honoring Memorial Day – Warrior Spirit Project
Recovering from the scars of war is a life long process. Our Veterans suffer both physical and emotional damage and thankfully there are caring people, like my friend Charla, who have made it their life's mission to help them heal. Charla is co founder of an amazing...
Foodie Friday – Snack Files.
This is a simple, delicious way to prepare protein rich tofu. Savory Fried tofu tastes great on a piece of toast with fruit jam, atop a pile of steamed greens with tahini sauce, and can even play the part of "eggs" in Eggless Benedict. From sweet to savory dishes,...
Post Workout Fueling
Post workout fuel is critical. Without the carbs and protein of a proper refuel, your body will go into your next workout depleted, taking longer to "rev up" and lacking the ability to sustain high intensity. Proper post workout recovery fuel can also prevent...
Workout Wednesday DIY
This DIY is focused on full body muscular endurance. I've attached some videos for your reference...we will be filming tons of new videos in the coming weeks to update the Gumsaba library. Expect some fun new moves and better access to all of our DIYs in the coming...
Motivation Monday – Summer Ready?
Summer is right around the corner and everyone is totally READY, right? Yeah, RIGHT! Time flies, things get busy. When chaos hits, we go back to what we know and do best. If those things are healthy and positive, great. For many of us, that means fewer workouts and...
Pre-Workout Nutrition
For this Foodie Friday, let's talk pr-workout, and why it's important! There are many schools of thought on this, but the scientists agree that a pre-workout snack, at the very least, is essential for performance and health. If you were to google it, you would...
Rainy Day DIY!
Its raining again, and I can't say Im upset about it! We go on a lot of hikes, and though I'm feeling ready for summer, the hills are already really dry. It will be great for our wildlife to get a little more rain before the hot and dry summer sets in! Enjoy this...
Motivation Monday!
It's Monday again! Funny how that happens. 🙂 We all have a lot going on. It's easy to put your workout on the back burner. One of the things that helps me stay on track (aside from the fact that I need to be a good example for you guys) is that life is short. Someday...
Taking measures to lose fat.
If you tend to gain a few pounds over the winter months, it is officially time to let go of that extra baggage! Get after it before it gets out of control and becomes even harder to manage. Where to start? Here are 4 ways to help you take measures to lose that fat! 1)...