Our energy is a valuable and limited resource. Giving it away to any unworthy cause is a waste.  While it can be easier (and even feel good for a moment) to “lose our cool”, we often end up regretting it. In retrospect we are often left wondering why we got so upset in the first place,  regretting our over reaction. Practicing this volatile behavior perpetuates; the more we over react and freak out, the more it becomes a part of who we are.

Conditioning ourselves away from wasting energy toward grace under pressure during stressful times takes conscious effort. It can be difficult because it also takes a major ego check. Remember that being right isn’t always the priority, that is our ego trying to sabotage us. Diffusing a volotile situation is the priority. That is grace under pressure.

When things get heated or hard, remind yourself of the larger picture and what you really want your life to be. Take a few breaths, take a little time and think about what you want before stating the first thing that comes into your head or turning negative on yourself. Ask yourself if you are fueling your ego, if you are creating more stress. Taking this moment to reflect and contemplate a great way to practice develop patience and empathy, and the world definitely needs more of these important skills right now!

The willingness to put aside our ego for a moment allows us to see situations in their real and simple form and it gives us the power to change our situation rather than giving the situation the power.  Workouts are a really good time to test yourself on this front. What is your head chatter when you workout? Practice positivity. Get excited about possibility. Do your best to practice these skills regardless of how you feel about the drill.

The length of our lives is limited, but there is no limit to the good we can do. Our words and actions ripple far beyond our personal lives. They are tone we set for the song of life that we all sing together. May your life be blessed with grace, and may you share your grace in times of greatest need with those who need it most!

 Grace Under Pressure DIY

Part 1: Warm Up 10 each

Walking Butt Kickers – Hip Circles – Shin Grabs – Calf Raises – Windmills – Sampson Stretches – Toy Soldiers – 400M Jog

Band on Thighs

15 Squats – 15 GBHE – 15 Clamshell R/15L


Remove Band

10 Scorpions – 10 Alternating Bird Dogs – 10 Supermans – 10 Bear Squats

Part 2: ROM & FP Tabatas

Set 1: 20/10 8Rounds Jumping Jacks vs Hi Plank Knee Tucks

Set 2: 20/10 8Rounds Alternating Step Back Lunges vs Push Press

Set 3: 20/10 8Rounds Hi Knees vs Sumo Hi Pull

Run 400M

Part 3: CHIP DOWN.

Set 1: Squat and run

50 squats 200M Run

40 Squats 200M Run

30 Squats 100M Run

20 Squats 100M Run

10 Squats 50M Run

Set 2:

40 Step Ups 20 Dips

30 Step Ups 15 Dips

20 Step Ups 10 Dips

10 Step Ups 5 Dips

Set 3: Burpees and run 

20 Burpees Shuttle Run

15 Burpees Shuttle Run

10 Burpees Shuttle Run

5 Burpees Shuttle Run

Part 4: Core for Shore Tabata 20/10

Low Plank Body Saw

Long Arm Crunch

Reverse Crunch

Hi Plank Jacks


Part 5: Cool Down Jog & Static Stretch 30 sec per side

Pigeon Pose

Kneeling Hip Flexor Stretch

Prone Chest Stretch

Seated Twist

Forward Fold


Gumsaba Outdoor Fitness Class schedule Tuesday 9/20/16

5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Tasks

5:30AM Sunrise Danville Mens only class – Coach Joel – TRX Tasks

6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Tasks

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Tasks

11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)

12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)