I’ve been teaching fitness since 1996 and the evolution of fitness has been rapid and rampant over the years. Back in the 1990s squats didn’t go below 90, some people still wore g string leotards and cross fit was just another way to say cross training (which hardly anyone did at that time). One thing has always stuck with me, through my days as a cardio kick teacher and well into my current career. “Do the hard work first”. This not only applies to the movement of the body, but the psychology of exercise as well.

The way we start a movement will directly link to the finish. Starting a movement with active plank will give a better outcome than starting with poor posture. Doing this “hard work” first will create better long and short term outcomes. Movement patterns will be cleaner and injury will be minimized.

On a mental level, the hard work is going to be more challenging. Its the self talk that will make or break the athlete reentering a program. Reinforce the positive to quiet the negative. Be consistent with your effort. Go to class when you don’t feel like it. This type of hard work is more subtle, and more difficult.

So the point is that your mind is your greatest obstacle. Even from a perspective of movement, if the mind is lazy so will be the body. Take a moment before your workout to explore your inner scape. Ask yourself if you are focused on moving better, or just moving. Then, do the hard work first!


A super active plank will result in a super awesome renegade row!


warm up properly!!!

8 minutes

10 Skaters

10 Side Lunges

10 L sit ups


7 minutes

10 Plank Up downs

10 Glute Bridge Flys

10 Knees to elbows

200M Jog

6 minutes

10 Split Raises

10 Box Jumps

10 Bent rows

100M Sprint

5 Minutes

10 Sumo Hi Pulls

10 Glute Bridge Pullover

10 Cross Toe Touch sit ups

10 Double Unders (or 50 skips on rope)

4 minutes

10 Prisoner Squats

10 Bicep Curls

10 Sprinters 5R/5L

3 minutes

5 Push Ups

10 Reverse Crunch

20 Bicycles

Stretch full body for 10 minutes. Hold each stretch for 30 seconds. 


Gumsaba Fitness Class schedule Thursday 7/10/14


5:30AM Sunrise Danville Womens only class – Coach Briana – HIIT Metabolic


5:30AM Sunrise Danville Mens only class – Coach Allen – HIIT Circuit


6AM Sunup Walnut Creek Co-Ed class – Coach Jentry – Grab your weights!


7:10AM Sunshine Walnut Creek Womens only class – Coach Briana – HIIT Metabolic


9AM Sunshine Walnut Creek Womens only class – Coach Briana – HIIT Metabolic


10:30 Sunshine Walnut Creek Co-Ed Yoga – Coach Michelle – Happy Healthy Hamstrings!


4PM Cytosport Yoga Benicia – Coach Michelle D. (private class)